7 Day Meal Plan

Chenry18

Hi everyone I'm hoping this will help some of you- I know a meal plan would have been helpful to me as I began my journey.

Each/any combination will bring you in right around 1400 calories a day when followed as below:

Breakfast, snack 1, lunch, snack 2, dinner, snack 3

*ALL of these recipes allow for modifications.

*Seafood recipes can use any protein.

Let's not forget how important water intake is, either! Strive for 1/2 your body weight in ounces a day!
ex: 160 lbs / 2 = 80 ounces a day


Breakfasts

1. Hard boiled egg with one whole wheat muffin
-1 tbs peanut butter or avocado spread on w.w. muffin
2. Banana and chocolate chip oatmeal cups
3. protein shake of your choice
4. Protein Pancakes
-SO easy, SO delicious, we never use powder. 1/4 tsp vanilla & a dash of cinnamon
5. Cheesy veggie breakfast cups
-we prefer a bright pepper mixture vs. broccoli
6. Tex-mex omelet, 2 eggs 1 egg white
-shredded chicken, avocado, jalapeno/green pepper, & onion
7. Spinach & feta breakfast wrap


Lunches

1. Turkey & cheese roll ups with hummus and pita crisps
-add bacon if you wish!
2. Chicken salad in a whole wheat pita with cucumbers
-we omit mayo and opt for 1/3 cup (total) of plain greek yogurt, instead.
3. Buffalo chicken lettuce cups
-absolutely incredible & can be eaten as a sandwich if you're not watching carbs
4. Zucchini tuna melt
5. Chicken quesadilla with 2 tbs salsa & plain greek yogurt (sour cream alternative)
-it is so simple to use a low-sodium taco seasoning packet with chicken to make it mexi!
6. Cobb salad
7. BBQ chicken pita pizza


Dinners

1. Asian salmon with 1/2 cup rice and veggies
-we toss broccoli and edamame in our rice!
2. Mexican stuffed peppers
-we recommend taco sauce vs. tomato sauce- more flavor!
3. Balsamic chicken & veggies (we prefer peppers over carrots)
-one pan meal, ya'll!
4. Baked honey chicken with brown rice and veggies
5. Shrimp and broccoli stir-fry
6. Burrito bowls with cilantro-lime rice & guac
-add the protein of your choice, omit the butter to save calories, and the guac can be altered to your taste!
7. Skinny lasagna rolls
-we add shredded chicken & a sprinkle of mozzarella on ours


Snacks

1. String cheese
2. Apple/banana with 2 tbs peanut butter
3. Kind bar, any variety
-blueberry & vanilla is our favorite!
4. Hummus & carrots/celery
5. Chocolate covered banana bites (right around 50 cal)
-slice banana in 1/2 inch thick pieces, spread layer of PB & dip in melted dark chocolate, freeze on baking tray & store in ziplock bags!
6. Oatmeal protein balls
7. Pita crisps with hummus

[edited by MFP Moderator]