Meal Planner 4

WEEK 1

BreakfastSnack 1LunchSnack 2Dinner 

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.
TUESDAY2 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 YogurtPalm sized grilled chicken in olive oil, with 1/2 cup avocados and 3-4 sticks of grilled asparagus + 2 Slices Multi-grain garlic bread
WEDNESDAY2 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.
THURSDAY1 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.
FRIDAY2 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.
SATURDAY2-3 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.
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