Meal Planner 4
| WEEK 1 | 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 vegetables 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 Shirataki 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, sautéed 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 Yogurt + 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. Sprinkle 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. |
