Week One Meal Plan
HuhKneeBadger
Posts: 10
Here is the meal plan you will start Monday Jan 21st. Make your grocery lists now!
You will find 7 breakfast, lunch, dinner and snack options. You can choose one breakfast, one lunch, one dinner and two snacks per day.
Please not that you DO NOT have to eat each one of these things on each specific day. You can pick and choose as you please. If you like the same breakfast everyday GO FOR IT. Makes planning and buying groceries easy!!
And please remember that these are just our suggestions... just always remember to eat with your smarts. Eat healthy.
We will be posting Week One workout, the prize package and homework on Saturday!
BREAKFAST
Day One
2 scrambled eggs
¼ cup shredded cheese
1 slice whole wheat bread spread with unsweetened natural peanut butter
1 cup grapes
Day Two
½ cup low fat cottage cheese
1 apple
1 slice whole wheat bread spread with unsweetened natural peanut butter
Day Three
2 egg omelet
1 cup spinach
1 ounce feta cheese
1 pear
Day Four
1 egg
1 cup cooked oatmeal
½ cup mixed berries mixed in
Day Five
1 egg fried in 1 tsp olive oil
1 slice swiss cheese
on 1 whole wheat English muffin
Day Six
1 cup sliced cantaloupe
½ cup low fat cottage cheese
1 turkey sausage patty or 2 slices of turkey bacon
Day Seven
½ cup low fat plain Greek yogurt
½ cup berries
1 slice whole wheat bread spread with unsweetened natural peanut butter
LUNCH
Day One
1 cup lentil soup
2 cups spinach salad
with ½ cup cheese
olive oil and vinegar dressing
Day Two
5 ounces grilled chicken
2 cups salad
light Caesar dressing
½ apple
Day Three
3 ounces turkey lunch meat
½ cup lettuce
½ cup tomatoes
mayonnaise
in 1 whole wheat pita
Day Four
6 large shrimp
3 cups chopped salad
w/ mixed veggies
olive oil and vinegar dressing
Day Five
½ cup grilled chicken salad made with mayonnaise (make it how you like it but be smart!)
1 slice whole wheat bread
1 slice cheese
Day Six
5 oz Grilled fish (any kind)
in olive oil with lemon
large side of asparagus
1 pear
Day Seven
3 ounces turkey lunch meat
1 slice cheese
1 slice whole wheat bread
mustard and small amount of mayonnaise & ½ apple
DINNER
Day One
1 cup whole wheat pasta
5 ounces grilled ground turkey
½ cup tomato saucesprinkled with ½ cup parmesan cheese
Day Two
5 ounce grilled chicken breast
grilled in olive oil
with 3 cups vegetable stirfry (no noodles!!)
1/2 ounces dark chocolate
Day Three
5 ounce grilled chicken breast
1 cup broccoli
1 baked sweet potato
Day Four
1 ½ cup whole wheat pasta
6 ounces grilled chicken
1 cup broccoli
½ cup of tomato sauce
2 ounces dark chocolate
Day Five
6 ounces of grilled salmon
1 cup sautéed spinach
½ cup whole grain rice (no white rice!!!)
Day Six
5 ounces of grilled chicken
½ cup red onion
½ cup red peppers
½ cup corn
1 whole wheat tortilla
Day Seven
5 ounces pork tenderloin
½ cup unsweetened apple sauce
1 cup brussel sprouts
SNACKS
½ ounce low fat cheese
½ orange
1 ounce turkey lunch meat
1 cup strawberries
small handful of peanuts
1 string cheese
½ cup red peppers
½ cup cottage cheese
1 small peach
1 orange
small handful of almonds
1 hard boiled egg
½ piece of whole wheat toast
spread with unsweetened natural peanut butter
1 cup naturally popped popcorn (be careful of the kind you microwave!)
small handful of cashews
You will find 7 breakfast, lunch, dinner and snack options. You can choose one breakfast, one lunch, one dinner and two snacks per day.
Please not that you DO NOT have to eat each one of these things on each specific day. You can pick and choose as you please. If you like the same breakfast everyday GO FOR IT. Makes planning and buying groceries easy!!
And please remember that these are just our suggestions... just always remember to eat with your smarts. Eat healthy.
We will be posting Week One workout, the prize package and homework on Saturday!
BREAKFAST
Day One
2 scrambled eggs
¼ cup shredded cheese
1 slice whole wheat bread spread with unsweetened natural peanut butter
1 cup grapes
Day Two
½ cup low fat cottage cheese
1 apple
1 slice whole wheat bread spread with unsweetened natural peanut butter
Day Three
2 egg omelet
1 cup spinach
1 ounce feta cheese
1 pear
Day Four
1 egg
1 cup cooked oatmeal
½ cup mixed berries mixed in
Day Five
1 egg fried in 1 tsp olive oil
1 slice swiss cheese
on 1 whole wheat English muffin
Day Six
1 cup sliced cantaloupe
½ cup low fat cottage cheese
1 turkey sausage patty or 2 slices of turkey bacon
Day Seven
½ cup low fat plain Greek yogurt
½ cup berries
1 slice whole wheat bread spread with unsweetened natural peanut butter
LUNCH
Day One
1 cup lentil soup
2 cups spinach salad
with ½ cup cheese
olive oil and vinegar dressing
Day Two
5 ounces grilled chicken
2 cups salad
light Caesar dressing
½ apple
Day Three
3 ounces turkey lunch meat
½ cup lettuce
½ cup tomatoes
mayonnaise
in 1 whole wheat pita
Day Four
6 large shrimp
3 cups chopped salad
w/ mixed veggies
olive oil and vinegar dressing
Day Five
½ cup grilled chicken salad made with mayonnaise (make it how you like it but be smart!)
1 slice whole wheat bread
1 slice cheese
Day Six
5 oz Grilled fish (any kind)
in olive oil with lemon
large side of asparagus
1 pear
Day Seven
3 ounces turkey lunch meat
1 slice cheese
1 slice whole wheat bread
mustard and small amount of mayonnaise & ½ apple
DINNER
Day One
1 cup whole wheat pasta
5 ounces grilled ground turkey
½ cup tomato saucesprinkled with ½ cup parmesan cheese
Day Two
5 ounce grilled chicken breast
grilled in olive oil
with 3 cups vegetable stirfry (no noodles!!)
1/2 ounces dark chocolate
Day Three
5 ounce grilled chicken breast
1 cup broccoli
1 baked sweet potato
Day Four
1 ½ cup whole wheat pasta
6 ounces grilled chicken
1 cup broccoli
½ cup of tomato sauce
2 ounces dark chocolate
Day Five
6 ounces of grilled salmon
1 cup sautéed spinach
½ cup whole grain rice (no white rice!!!)
Day Six
5 ounces of grilled chicken
½ cup red onion
½ cup red peppers
½ cup corn
1 whole wheat tortilla
Day Seven
5 ounces pork tenderloin
½ cup unsweetened apple sauce
1 cup brussel sprouts
SNACKS
½ ounce low fat cheese
½ orange
1 ounce turkey lunch meat
1 cup strawberries
small handful of peanuts
1 string cheese
½ cup red peppers
½ cup cottage cheese
1 small peach
1 orange
small handful of almonds
1 hard boiled egg
½ piece of whole wheat toast
spread with unsweetened natural peanut butter
1 cup naturally popped popcorn (be careful of the kind you microwave!)
small handful of cashews
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Replies
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From Wholigan95 via FB.
From last year's group, someone suggested veggie protein substitutes:
• 7 ounces of chick peas
• 8 ounces of baked beans
• 5 ounces of tofu, seitan, or tempeh
• 4 ½ ounces of lentils
• 1 ounce peanuts
• 1 ounce cheese
HKB: Bonus is that these are gluten free as well
for converting imperial to metric: http://www.metric-conversions.org/weight/ounces-to-grams-table.htm
**1oz = 28.3g ... 5oz = 141g ... 10oz = 283.4g ... 15oz = 425g**0 -
There are soooo many carbs and dairy in this diet. AND turkey bacon. What the hell???0
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Thanks for posting this here. It makes it totally easier to keep things in one place. I find myself substituting lots of things because I'm doing more of a paelo diet. But, if this works for the majority, cool. Again, thanks for posting it here.
-Moose0
