Meal Planner 2

Meal Planner 1


	WEEK 1	MEAL PLAN
	WEEKELY	BREAKFAST	Snack 1	LUNCH	Snack 2	DINNER
	MONDAY	1 cup plain Greek yogurt, 1/2 cup fruit, and 1/4 cup of granola + 1 Boiled Egg	1 Cup low fat milk	1 Bowl Tuna Salad with mixed greens and sesame seeds sprinkled on top.	1 slice Multi-grain bread with 1 medium banana and 1 Tbsp Peanut butter.	Palm sized Cajun- Rubbed Sirloin with 1 medium sized grilled zucchini and steamed spinach and 1 slice of cheese.
	TUESDAY	2 Slices Multi-grain bread, 1 Fried egg, 2 slices of Low fat cheese (Cheddar/Mozzarella)	1 Glass Strawberry and Banana shake (Milk 200ml + 1/2 cup diced fruit)	1 Bowl Salmon salsa (6oz baked salmon with fresh veges and fruit salsa)	1 Apple + 1 cup Greek Yogurt	Palm sized grilled chicken in olive oil, with 1/2 cup avocados and 3-4 sticks of grilled asparagus + 2 Slices Multi-grain garlic bread
	WEDNESDAY	2 scrambled eggs made with chopped bell peppers, onions, tomatoes and cheese + 2 slices Multi-grain toasts.	1 cup Greek Yogurt + 1/2 cup Mixed Berries (Or any fruit of your choice)	1/2 cup Shiratki noodles cooked with 1/2 breast chunks, 1/4 cup mushrooms, and 1/2 cup roasted spinach.	1 Glass Banana and Almond smoothie (1 medium banana, 5-7 Almonds)	4-5 Medium Shrimp and Chicken Kebabs with 1 small pita bread and 1 cup avocado and kale salad.
	THURSDAY	1 Whole-grain toast with 1 Tbsp Almond butter, and 1 cup of 1% milk.	1 Boiled egg + 4-5 cubes cottage/low fat cheese	1 Bowl Chicken Salad. (Shred or slice palm sized grilled chicken, 1/2 cup boiled brown pasta, 1 chopped walnut, 1/2 cup diced cucumbers, some onion, arugula, and baby spinach.	3 Strips Turkey Jerk + 1 Stick Mozzarella Cheese + Whole Wheat Crackers	1 Multi-grain Burger (Made with 2 multigrain buns, 1 palm sized grilled chicken/beef patty, sauted vegetables and 1 slice cheese)
	FRIDAY	2 scrambled eggs with 1 slice of cheese on 1 toasted English muffin.	1 Glass Low fat milk + 1 Medium Apple	1 Bowl Spicy Tuna Salad (4-6 Oz marinated Tuna Steak, 2 Tbsp Wasabi, 1Tbsp wine and 1 Tbsp multigrain vinegar + carrots, broccoli, cucumber, and sprouts.)	1 cup Greek Yorgurt + 1 Walnut and 1 medium Banana	6 oz. Cooked Turkey Chili. (Cook palm sized lean ground turkey with tomatoes, onion, spices and 1/2 cup water for 18-20 minutes. Spinkle 1 tsp of Flaxseeds/Sesame seeds on top)
	SATURDAY	2-3 Protein Pancakes. (1/2 cup ground Oats, 1 egg, 1/2 cup milk, 1/2 tsp baking powder, 1/2 tsp vanilla powder, 1-2 scoops protein powder of choice)	1 cup sliced strawberries + 1 cup Greek Yogurt + 1 Tbsp Honey	1 Tuna Melt Sandwich (1 can Tuna, 2 slices whole-grain/ multi-grain bread, 1 slice Cheddar Cheese, 1/2 cup sliced Avocado).	1 Glass Chocolate Peanut Butter Smoothie	Palm sized Grilled Chicken with 3-4 roasted baby potatoes, 1 small zucchini, and some sliced bell peppers.
	SUNDAY	1 Bagel and Los Smoked Salmon with 1 Tbsp Cream cheese	1 cup organic frozen yogurt with fruits	Palm sized roasted chicken breast brushed with 1 Tbsp olive oil + 2 small baked potatoes, some steamed broccoli and carrots.	1 Glass banana and oats milkshake	4 oz Grilled Salmon topped with some roosted tomatoes, spinach and kale sala


	WEEK 2

	WEEKDAY	BREAKFAST	Snack 1	LUNCH	Snack 2	DINNER
	MONDAY	2 Egg Omelette with some mushrooms, spinach, and cheddar cheese + 1 Slice toasted multi-grain bread	1 Glass Strawberry and Banana shake (Milk 200ml + 1/2 cup diced fruit)	4oz of grilled chicken breast marinated in 3 tbsp teriyaki sauce and 1 Tbsp water + 1 cup Roasted buttternut squash	1 Cup Plain Greek yogurt with 1/2 cup bluberries.	6 oz Pork chops glazed with Dijon mustard with 1 cup cooked rice + 1 cup Sauted sweet potatoes with broccoli.
	TUESDAY	1 Strip of bacon + 2 fried eggs + 1 toasted whole wheat bagel	1 Apple + 1 cup Greek Yogurt	Chicken Fajita Wraps. (Palm sized sliced chicken breast, onion, green and red bell peppers, 1 jalapeno pepper, cilantro, and 1 tsp cumin wraped in 1 whole wheat tortilla.)	1 Glass Chocolate Peanut Butter Smoothie	4 oz Cedar Plank Slamon seasoned with salt and pepper, and drizzled with olive oil. + 1 Bowl Mixed salad (cucumber, artichoke, broccoli, sprouts, and tomatoes).
	WEDNESDAY	2/3 cup any cereal of your choice, in 1 cup milk + 2 hard boiled eggs.	1 cup sliced strawberries + 1 cup Greek Yogurt + 1 Tbsp Honey	1 Bowl Chickpea Salad. (1 cup Boil chickpeas, onion, tomatoes, spinach, argula, cucumber with slpash of lemon, salt and black pepper)	1 Glass Banana, Oats and Peanut Butter Smoothie	Turkey Meatballs. (5 oz Extra- lean ground turkey meat, 1 clove of garlic, 4 saltine crackers, 1/4 onion, 1/4 cup tomato sauce, baked for 30 minutes) + Some grilled bell peppers and butternut squash.
	THURSDAY	Protein packed Oatmeal (1 cup milk, 1/2 cup of oatmeal, 1/4 tsp cinnamon, 1/4 cup raisins) + 2 links chicken sausage	1 Glass Mixed Berries Smoothie	1 Bowl Egg Salad (2 large eggs, 4 oz soft silken tofu, 4 tsp brown mustard, 1/8 tsp hot pepper sauce, 1/3 minced onion and 1/4 cup chopped parsley.) Click here for direction how to make it.	1 Cup Greek yogurt + 1 Kiwi	2oz calamari and 2oz shrimp grilled and served over sautéed Swiss chard and shallots. + 2-3 grilled baby potatoes
	FRIDAY	Breakfast Burrito (2 scrambled eggs, 1/2 cup sheredded mozzarella cheese, some sliced tomatoes, onions, bell peppers, and avocado, wraped in 1 whole grain tortilla)	1 cup Brie cheese with 1/2 cup mixed berries and 5-7 almonds/pecan nuts	1 Cup vegetable fried rice + Palm sized Grilled chicken	Apple peanut butter Smoothie (1 Apple, 2 Tbsp of peanut butter, 1 tsp chia seeds, 1 cup of milk)	Spicy Beef and Chicken Stir-Fry (2oz lean steak, 2oz chicken, spinach, bell peppers, onions, mushrooms, snap pears, bean sprouts, 2 Tbsp soy sauce, 1 tsp Sriracha)
	SATURDAY	1 glass Mixed Fruit Breakfast Smoothie	1 Egg and cheese sandwich (2 slice multigrain bread + 2 chopped hard boiled egg + 1 Tbsp mayonaisse+ 1 slice of cheese)	Greek Chicken Wrap (Palm sized cooked chicken breast, baby spinach, bell pepper, black olives, sun-dried tomatoes, feta cheese, and 2 Tbsp hummus wraped in a whole grain tortilla.)	1 Glass low fat milk + 1 medium appple	1 cup cooked spaghetti + roasted 2oz scallops and 2 oz shrimp topped with 1.5 cup of garlic infused marinara + steamed broccoli, spinach and carrots.
	SUNDAY	2 scrambled eggs made with chopped bell peppers, onions, tomatoes and cheese + 2 slices Multi-grain toasts.	1 Glass low fat milk with 2 scoops protein powder of choice + 1 Medium Banana	Tuna Melt Sandwich (1 can tuna, 2 slices multigrain bread, 1/2 sliced avocado, 1 slice grilled cheddar cheese) +1/2 mixed greens (Spinach, argula, kale, sprouts)	1 Cup of cottage cheese + 1-2 Dates + 5-7 Almonds.	One cup cooked soba noodles, palm sized roasted chicken, broccoli, carrots, tomoatoes, spinach and 1/4 cup peanuts.


	WEEK 3

	WEEKDAY	BREAKFAST	Snack 1	LUNCH	Snack 2	DINNER
	MONDAY	Protein Oatmeal Bowl (1 cup of almond milk, 1/2 cup oatmeal, 1 scoop protein powder, 1 cup mixed berries)	2 Hard boiled eggs	1 Bowl Sweet Salmon Salad (Palm sized Wild Salmon, romaine, cherry tomatoes, 1/4 cup pecans, and 1/2 cup mandarin oranges)	5-7 Almonds + 1 slice cheese + 1 Apple	1 Bowl Chicken Stir Fry (6 oz Chicken, 1 cup brown rice, spinach, scallions, mushrooms, chestnuts, 1/4 cup peanuts, topped with 1 Tbsp sesame seeds)
	TUESDAY	2 eggs omelette, 1/2 cup spinach, 2 chopped mushrooms and 2 Tbsp cheddar cheese + 2 slices whole wheat toast	Protein Pudding (1 Tbsp almond butter, 1 scoop protein powder, 1 cup almond milk. Freeze for 1 hour + 1 banana)	Greek Chicken Wrap (Palm sized cooked chicken breast, baby spinach, bell pepper, black olives, sun-dried tomatoes, feta cheese, and 2 Tbsp hummus wraped in a whole grain tortilla.)	1 Glass Apple and Peanut butter Smoothie	4oz broiled flank steak + 2-3 small baked potatoes + mixed salad with baby spinach, carrots cucumber, radish, and sprouts.
	WEDNESDAY	1 Glass Strawberry Banana Protein Smoothie + 1 mashed hard boiled eggs on a toast	1 cup grapes + 1 slice mozzarella cheese + 3oz sliced ham.	1 medium sized cooked chicken breast with sweet potato (microwaved for 6 minutes.) + Baby spinach leaves, drizzled with some balsamic vinagar, and olive oil.	1 cup Greek Yogurt + 1 Apple	Protein packed Dinner (1lb ground beef, 1 can kidney beans, 1 chopped onion, 2 cans chopped tomatoes, 3 chopped red chilies, 1 tsp chili powder. Brown the onion and meat, add the remaining ingredients one by one. Simmer for 20 minutes.)
	THRUSDAY	2 eggs seasoned with 1 tps salt and 1 tsp black pepper, 1/4 cup cheddar-jack cheese, 1/2 cup spinach, and 1/4 cup diced mushrooms + 2 Slices Multigrain toasts	1 glass banana and oats milkshake	Tuna Melt Sandwich (1 can tuna, 2 slices multigrain bread, 1/2 sliced avocado, 1 slice grilled cheddar cheese) +1/2 mixed greens (Spinach, argula, kale, sprouts)	1 cup cottage cheese, 1 cup sliced straberries.	4oz of grilled chicken, 1/2 cup black beans, and 1/2 cup salsa wraped in 1 small flour tortilla.
	FRIDAY	1 strip bacon + 1 scrambled egg + 1 english muffin + 1 glass low fat milk	1 cup plain salted popcorns + 1 Glass Almond peanut butter milkshake	1 Bowl Protein Salad (Romaine lettuce, 1 hard boiled egg, 3oz sliced smoked chicken, cherry tomatoes, 1/4 cup sliced almonds, 1tsp rice wine vinegar)	4 celery stalks with 1 Tbsp peanut butter + 1 cup Greek Yogurt	4oz grilled chicken sautéed in lime-butter sauce (2 Limes, 1Tbsp butter) + 1 cup steamed spinach, 1 cup mashed butternut squash and steamed asparagus.
	SATURDAY	Pineapple Banana Smoothie (1/2 cup pineapple chunks, 1 banana, 1 cup almond milk, 1 scoop proteina powder, 1 tsp vanilla extract, 4 ice cubes)	1 Stick cheese + 2 walnuts + 8-10 small crackers	6oz grilled chicken breast, 1 cup boiled brown pasta, 1 cup grilled asparagus and zucchini. Stir fry them all together.	1 Glass Mixed Berries Smoothie	Grilled 2oz Shrimp, 2 oz Scallops with half cup of quinoa cooked + Steamed broccolli and carrots.
	SUNDAY	2-3 Protein Pancakes. (1/2 cup ground Oats, 1 egg, 1/2 cup milk, 1/2 tsp baking powder, 1/2 tsp vanilla powder, 1-2 scoops protein powder of choice)	1 Glass Berry Bliss Smoothie (1 cup almond milk, 1 scoop protein powder, 1/2 cup blueberries, 1/2 cup strawberries, 1/4 cup blackberries, 4 ice cubes)	2 Fish Tacos (4oz Glilled halibut, 1/4 sliced avocado, 2 Tbsp salsa, romaine lettuce, 1/4 cup mixed peppers, 1/4 cup chopped red onions, and 1/2 sliced jalapeno assembled in 2 corn tortillas)	1 cup plain greek yogurt with 1 cup fresh cheries	1 Multi-grain Burger (Made with 2 multigrain buns, 1 palm sized grilled chicken/beef patty, sauted vegetables and 1 slice cheese)


	WEEK 4

	WEEKDAY	BREAKFAST	Snack 1	LUNCH	Snack 2	DINNER
	MONDAY	Egg and Salmon Sandwich (2 Slices whole wheat bread, 1 egg, salt, pepper, 1 oz smoked salmon, 1 thinly sliced red onion, fresh dill, 1 lemon.) Click here for directions on how to make it.	1 Cup Greek Yogurt + 1 Cup mix fruits	1 Bowl Tuna Salad (6 oz sesame crusted tuna served over a bed of mixed greens, drizzled with balsamic vinegrette and some whole wheat pita chips)	Power-packed Smoothie (3/4 Cup Soy milk, 1/4 cup low- fat ricotta cheese, 1 scoop vanilla whey protein, 1/2 cup frozen cranberries and 1/3 frozen mixed fruit)	1 Salmon Burger (1 lb skinless salmon fillet, cut into chunks, 1/4 cup whole wheat bread crumbs, 1 large egg, 2 cloves garlic, 2 tsp low-sodium soy sauce, 1/2 tsp dark sesame oil, 2 whole wheat toasted buns, and 1/4 cup baby spinach.) Click here for direction on how to make it.
	TUESDAY	Huevos Rancheros (2 eggs, 1 Scallion, sliced, 1 Tbsp diced cilantro, 2 Tpsp sheredded Mexican blend cheese, 2 Tbsp salsa, 1 medium whole wheat tortilla.) Click here for directions on how to make it.	1 Cup Strawberries + 1/2 Cup Cream Cheese + 1 Tbsp Honey	1 Bowl Berry Goat Cheese Salad (1 Tbsp pecans, 3 cups baby spinach, 1/2 cup strawberries, 1/2 cup blueberries, 1 tomato, 2 radishes, 6 oz grilled chicken breast, 1 tsp crumbled goat cheese, red wine vinegar) Click here for directions on how to make it.	2 Handful mixed nuts and raisins	Protein packed Dinner (1lb ground beef, 1 can kidney beans, 1 chopped onion, 2 cans chopped tomatoes, 3 chopped red chilies, 1 tsp chili powder. Brown the onion and meat, add the remaining ingredients one by one. Simmer for 20 minutes.)
	WEDNESDAY	2-3 Protein Pancakes. (1/2 cup ground Oats, 1 egg, 1/2 cup milk, 1/2 tsp baking powder, 1/2 tsp vanilla powder, 1-2 scoops protein powder of choice)	1 cup Brie cheese with 1/2 cup mixed berries and 5-7 almonds/pecan nuts	Tangry Turkey Ciabatta (1 Tbsp pesto, 1 roll Ciabatta, 2 oz sliced lean turkey, 1/4 cup baby spinach, 1 slice mozzarella cheese, 3 slices pickle.) Click here for directions on how to make it.	1 Glass Mint Chocolate Chip Smoothie (1 glass water, 1 mint tea bag, 6 ice cubes, 1 scoop chocolate whey protein powder, 1/2 cup unflovered Greek yogurt., 1Tbsp cacao powder, 1 Tbsp cacao nibs or semisweet chocolate chips.)	2 Chili-Spiced Fish Tacos (2 corn tortillas, 6 oz barramundi fillet, salt, black peper, cumin, chili powder, 1 tsp olive oil, 1/2 cup chopped tomato, 1/2 cup shredded green cabbage, 1Tbsp fresh cilandro, and 1 tsp lime juice.) Click here for diretions on how to make it.
	THURSDAY	Spinach and Feta Frittata (2 large eggs, 1Tbsp olive oil , 1/4 cup chopped onions, 1 clove garlic minced, 1 lb baby spinach, 1/2 cup bread crumbs, 2 Tbsp fresh basil, 2 tsp lemon zest, 1/2 tsp black peper 1 cup crumbled feta cheese.) Click here for direction on how to make it.	1 Glass Low-fat milk + 1 Medium Banana	1 Bowl Spicy Tuna Salad (4-6 Oz marinated Tuna Steak, 2 Tbsp Wasabi, 1Tbsp wine and 1 Tbsp multigrain vinegar + carrots, broccoli, cucumber, and sprouts.) + 1 cup stir fried Brown rice.	1 Glass Chocolate Peanut Butter Smoothie (1 Scoop chocolate protein powder, 1 Tbsp cocoa powder, 1Tbsp peanut butter, 1cup almond milk, 4 ice cubes.)	Beef, Vege, and Almond Stir-Fry (1/2 cup rice, 1lb flank steak, 3 tsp low sodium soy souce, 2 tsp sessame oil, 1 Tbsp grated fresh ginger, 2 cloves minced garlic, 2 medium carrots, 1 medium onion, 1 medium red bell pepper, 8 oz snow pears, 3 Tbsp hoisin sauce.) Click here for directions on how to make it.
	FRIDAY	2 scrambled eggs made with chopped bell peppers, onions, tomatoes and cheese + 2 slices Multi-grain toasts.	1 cup Greek Yogurt + 1/2 cup Mixed Berries (Or any fruit of your choice)	Grilled Chicken and Pineapple Sandwich (6 oz boneless chicken breast, 1 Tbsp Teriyaki sauce, 1 sliced Swiss cheese, 2 pineapple slices, 2 whole wheat buns or lettuce wraps, 1 red onion, pickled jalapeño peppers.) Click here for directions on how to make it.	1 Apple + 2 Tbsp peanut butter + 1 cup milk.	Palm sized Grilled Salmon topped with 1/4 cup slow-rosted plum-tomatoes, 1 cup tender-stem broccoli, lime, spinach and kale salad + 1 cup cooked Brown Pasta
	SATURDAY	Egg and Avocado Sandwich (2 large eggs, 2 Tbsp mashed avocado, 1 small bagel, halved and toaste, 2 slices cheese, 2-3 slices tomatoes.) Click here for directions on how to make it.	Protein Pudding (1 Tbsp almond butter, 1 scoop protein powder, 1 cup almond milk. Freeze for 1 hour + 1 banana)	Special Shrimp Salad with Whole wheat Crackers (10 oz pre-cooked shrimp, 2 1/4 Tbsp white wine vinagar, 1/2 tsp salt, 1/2 tsp chili powder, 3 Tbsp extra- virgin olive oil, 3 cups butter-head lettuce, 2 grapefruit, 2 avocados, 1 scallion including top, 4 tsp chopped cilantro.) Click here for directions on how to make it.	1 cup Greek Yogurt + 1 cup mixed fruits	4-5 Shrimp & Chicken Kebabs (2 oz jumbo shrimp, 4 oz chicken breast, 1/4 chopped onion, 1/4 cup chopped red and green peppers. Skewer all the above and grill.) + 2 small pita bread
	SUNDAY	2 scrambled eggs with 1 slice of cheese on 1 toasted English muffin.	1 Glass Low-fat milk + 5 Almonds + 1 Medium Banana	Chicken Fajita Wraps. (Palm sized sliced chicken breast, onion, green and red bell peppers, 1 jalapeno pepper, cilantro, and 1 tsp cumin wraped in 1 whole wheat tortilla.)	1 cup cottage chese, handfull of almonds.	Pork Gyros (1 lb pork tenderloin,1 Tbsp safflower/olive oil, 1 Tbsp red wine vinagar, 1tsp dried oregano, 2 cloves minced garlic, 1/3 cup fat free Greek yorgut, 2 whole wheat pitas, 1 cup baby spinach, 1/2 tomato.) Click here for directions on how to make it.

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