Meal Plans

Okay First off This is not a Strict Diet Just start exchanging some of these meal ideas into what your already doing and even mix and match if you want! Here are your main Goals with all of this:

1.       20grams of protein in the Morning

2.       Eat Often: Every 1 1/2 to 2 1/2 hours*

3.       At each of these meals always include a protein source

4.       Try to Focus on Low Glycemic Foods*

5.       Have Plenty of Fiber from Grains and Dark Green Vegies*

6.       Cottage Cheese or Glass of Milk Before Bed

7.       A Recommend 64oz of Water

Breakfast: Everything can be Cooked in Smart Balance Lite or Coconut Oil or or Olive Oil

1.  Breakfast Burrito

1 - 2 Whole Wheat Tortillas

3/4 Cup Egg Whites from Carton ( About 5 Eggs Cracked and Yolk Removed)

1/4 Cup Low Fat Cheese

1/2 - 1 Cup Spinach

2.  Egg White Omelet

 3/4 Cup Egg Whites from Carton ( About 5 Eggs Cracked and Yolk Removed)

1/2 - 1 cup Diced Veggies

1/2 - 1  Cup Spinach

1/4 Cup Low Fat Cheese

Any Hot Sauce if wanted

1 Slice Whole Wheat Bread Plain

Apple or Banana

3. Sweet Hash

3/4 Cup Egg Whites

1/4 Cup Low Fat Cheese

1/2 - 1 Sweet Potato Hashed ( Can be Seasoned with Pepper )

Apple or Banana

 4.  Sweet Cheese!

1 Sweet Potato

1/2 Cup Cottage Cheese ( Cinnamon, Almonds, Raisins for Flavor)

Apple or Banana

5. Shake

Protein Shake at least 20grams of Protein

6. ON THE RUN

Protein Bar

Apple

10 Almonds

Lunch: Everything can be Cooked in Smart Balance Lite or Coconut Oil or Olive Oil

1. Healthy Wrap

Whole Wheat Tortilla

1/2 cup Grilled Chicken

1/2 Cucumber Sliced Long Ways

3- 5 Snap Peas

3-5 Sun Dried Tomatoes

1/4 Cup Balsamic Vinaigrette

 2. Chicken

Grilled Chicken

Broccoli

Wild or Brown Rice

 3.Tuna Wrap * Options on the Wrap*

*Whole Wheat Tortilla as Wrap* or *1 Large Peel of Lettuce as Wrap*

Can or Cup of Shredded Tuna

1/3 Cup Chopped Lettuce

1/3 Cup Italian Dressing

1/4 Cup Low Fat Cheese

*1/4 Crushed Almond*

Dinner: Everything can be Cooked in Smart Balance Lite or Coconut Oil or Olive Oil

1.Hamburger Patty

1 Grilled Hamburger Patty

1 Large Peel of Lettuce

1 tablespoon of less ketchup

Pepper

3 pieces of asparagus

Sliced Apple

2. Grilled Salmon

Salmon with Lemon and Pepper

3 pieces of Asparagus or 1 Cup of Broccoli

3/4 Cup Sweet Potato Mash

3.  Lentil Soup

Lentil Soup

Snacks

1. Perfect Snack

3oz Grilled Chicken

10 almonds

1 Apple

2.Long lasting Energy

1/2 Cup Cottage Cheese

Crushed Almonds

Cherries

3.Protein Bar

Protein Bar

5 Almonds

1 Banana

Midnight Snacks

1. Cottage Cheese

1/2 Cup Cottage Cheese

Crushed Almonds

Cherries

2. Glass of Milk

Shopping List

1.      Egg White Cartons

2.      Whole Wheat Tortillas

3.      Low Fat Cheese

4.      Spinach

5.      Cottage Cheese ( Casein)

6.      Sweet Potatoes or Yams or Both

7.      Whole Wheat Bread

8.      Protein Shake Powder

9.      Protein Bars

10.  Orange Juice

11.  Acai /Pomegranate /Blueberry Juice

12.  Lite Chocolate Soy Milk

13.  Apples

14.  Almonds

15.  Chicken

16.  Lean Hamburger Meat

17.  Turkey

18.  Salmon

19.  Tuna

20.  Sun Dried Tomatoes

21.  Snap Peas

22.  Cucumbers

23.  Balsamic Vinaigrette

24.  Lettuce

25.  Broccoli

26.  Italian Dressing

27.  Wild Rice

28.  Brown Rice

29.  Coconut Oil

30.  Kidney Beans

31.  Lentils

32.  Low Fat Yogurt

33.  Artichoke

34.  Asparagus

35.  Fresh Lemon Juice

36.  Ground Pepper

37.  Cherries