Week Two Meal Plan
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HuhKneeBadger
Posts: 10
By Erica Go-Go Tremblay in Roller Derby Workout Challenge 2013 (Files) · Edit doc
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 note 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.
You know the drill.
And PS. I Believe that all of you can make it through this challenge. Falling off the wagon is OK. Making mistakes is OK. We are all here to support each other through those moments of temptation. Let's come out the other end stronger....because we believed in our potential as athletes in this amazing sport.
Day One
2 hard boiled eggs
1 cup strawberries
1 turkey sausage patty
Day Two
½ cup low fat cottage cheese
1 apple
1 slice whole wheat bread spread with unsweetened natural peanut butter
Day Three
1 whole wheat frozen waffle
1 tsp butter
spread on all natural fruit jelly (read your label and get the kind with no sugar added)
1 cup low fat milk
Day Four1 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
½ grapefruit
2 scrambled eggs
1 slice whole wheat bread with 1 tsp butter
Day Seven
Smoothie
½ banana
½ cup plain yogurt
½ cup strawberries
1 turkey sausage
LUNCH
Day One
1 cup turkey chilli
1 slice of whole wheat bread or 1 whole wheat roll
Day Two
4 ounces grilled chicken
½ cup red peppers
½ cup onions
on a whole wheat tortilla
Day Three
3 ounces turkey lunch meat
½ cup lettuce
½ cup tomatoes
mayonnaise
in 1 whole wheat pita
Day Four
4 ounces baked salmon
3 cups chopped salad
w/ mixed veggies
olive oil and vinegar dressing
Day Five
grilled tuna salad made with mayonnaise (make it how you like it but be smart!)
1 slice whole wheat bread
1 slice cheese
Day Six
1 cup tomato soup (read your labels!)
4 ounces roast beef
on 1 slice whole wheat bread
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
5 ounces of chicken fajita style
½ cup onions
½ cup red peppers
salsa
small scoop of lowfat sour cream or sprinkle of cheese
1 whole wheat tortilla
Day Two
5 ounce grilled chicken breast
grilled in olive oil
with 3 cups vegetable stirfry (no noodles!!)
1 ounce dark chocolate
Day Three
Minestrone Soup
1 cup whole wheat pasta
5 ounces of ground turkey
tomato sauce
1tbsp parmesan cheese
Spice to your liking
Day Four
1 cup whole wheat pasta
6 ounces grilled chicken
1 cup broccoli
½ cup of tomato sauce
1 ounce 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 roasted chicken
½ cup roasted potatoes
small salad with olive oil and vinegar dressing
Day Seven
5 ounces pork tenderloin
½ cup unsweetened apple sauce
1 cup brussel sprouts
SNACKS
2 high fiber whole wheat crackers
2 tbsp almond butter
1 ounce turkey lunch meat
1 cup strawberries
small handful of peanuts
1 string cheese
1 cup mango
½ cup cottage cheese
1 small peach
small handful of almonds
½ ounce dark chocolate
1 hard boiled egg
½ piece of whole wheat toast
spread with unsweetened natural peanut butter
1/2 cup natural apple sauce
string cheese
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 note 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.
You know the drill.
And PS. I Believe that all of you can make it through this challenge. Falling off the wagon is OK. Making mistakes is OK. We are all here to support each other through those moments of temptation. Let's come out the other end stronger....because we believed in our potential as athletes in this amazing sport.
Day One
2 hard boiled eggs
1 cup strawberries
1 turkey sausage patty
Day Two
½ cup low fat cottage cheese
1 apple
1 slice whole wheat bread spread with unsweetened natural peanut butter
Day Three
1 whole wheat frozen waffle
1 tsp butter
spread on all natural fruit jelly (read your label and get the kind with no sugar added)
1 cup low fat milk
Day Four1 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
½ grapefruit
2 scrambled eggs
1 slice whole wheat bread with 1 tsp butter
Day Seven
Smoothie
½ banana
½ cup plain yogurt
½ cup strawberries
1 turkey sausage
LUNCH
Day One
1 cup turkey chilli
1 slice of whole wheat bread or 1 whole wheat roll
Day Two
4 ounces grilled chicken
½ cup red peppers
½ cup onions
on a whole wheat tortilla
Day Three
3 ounces turkey lunch meat
½ cup lettuce
½ cup tomatoes
mayonnaise
in 1 whole wheat pita
Day Four
4 ounces baked salmon
3 cups chopped salad
w/ mixed veggies
olive oil and vinegar dressing
Day Five
grilled tuna salad made with mayonnaise (make it how you like it but be smart!)
1 slice whole wheat bread
1 slice cheese
Day Six
1 cup tomato soup (read your labels!)
4 ounces roast beef
on 1 slice whole wheat bread
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
5 ounces of chicken fajita style
½ cup onions
½ cup red peppers
salsa
small scoop of lowfat sour cream or sprinkle of cheese
1 whole wheat tortilla
Day Two
5 ounce grilled chicken breast
grilled in olive oil
with 3 cups vegetable stirfry (no noodles!!)
1 ounce dark chocolate
Day Three
Minestrone Soup
1 cup whole wheat pasta
5 ounces of ground turkey
tomato sauce
1tbsp parmesan cheese
Spice to your liking
Day Four
1 cup whole wheat pasta
6 ounces grilled chicken
1 cup broccoli
½ cup of tomato sauce
1 ounce 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 roasted chicken
½ cup roasted potatoes
small salad with olive oil and vinegar dressing
Day Seven
5 ounces pork tenderloin
½ cup unsweetened apple sauce
1 cup brussel sprouts
SNACKS
2 high fiber whole wheat crackers
2 tbsp almond butter
1 ounce turkey lunch meat
1 cup strawberries
small handful of peanuts
1 string cheese
1 cup mango
½ cup cottage cheese
1 small peach
small handful of almonds
½ ounce dark chocolate
1 hard boiled egg
½ piece of whole wheat toast
spread with unsweetened natural peanut butter
1/2 cup natural apple sauce
string cheese
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