How this meal plan works is you choose one option for breakfast, one option for lunch, and one option for dinner. You may also have a snack, or two (or three depending on your workout routine!) during the day as well. At the end of this plan there is a list of acceptable snacks and beverages outside of water.
Everything for breakfast is meant to be one serving. There are serving sizes for all lunch and dinner meals. If you are cooking for one and the dinner says it serves 3, that meal is good for 3 dinners. This is done so you don’t have to cook every night, and it saves money at the grocery store!
All of the breakfast options are under 350 calories, lunch and dinner servings are all under 400 calories. Snacks are meant to be under 100 calories, unless it’s a protein/power bar.
UPON WAKING:
12 ounces of hot, warm, or cold water with half of a lemon’s juice squeezed into it.
MEAL PLAN BREAKFAST CHOICES :
BREAKFAST OPTION 1
Vegetable Egg Scramble & Fruit Salad
1 egg, scrambled
2 mushrooms, sliced
Green onion, to sprinkle on top of cooked egg and mushrooms
2 tbsp of olive oil
1 orange, peeled and cut
1 kiwi, peeled and sliced
Sliced almonds, to sprinkle on the fruit (optional)
Add olive oil to a small cooking pan, over medium low heat to melt. Crack an egg in a bowl, and whisk it with a fork, then add it to pan on stove. Add sliced mushrooms and scramble the egg. When done cooking put on a plate to serve. In a separate small bowl, combine orange, kiwi, and a handful of almonds. Enjoy as a side dish to your egg.
BREAKFAST OPTION 2
1⁄2 of a whole grain english muffin, or 1⁄2 of a multi-grain bagel with 1-2 tbsp of peanut butter (add sesame seeds, or raisins if you like)
BREAKFAST OPTION 3
Banana & Cream Non-Oatmeal (add 1 tsp ground flax seed and 1 tsp chia seeds)
1 ripe banana
1 tbsp butter
1 pinch of sea salt
1/4 tsp cinnamon
Blueberries (Optional; to sprinkle on top)
Mash your banana, then add the salt and cinnamon. Warm the coconut butter in a saucepan over low heat, or in the microwave for about 10 seconds, or till it’s runny and warm. Pour it into the banana mixture, add your chia and flax seeds, and stir. Top with blueberries and enjoy
BREAKFAST OPTION 4
Chia Pudding
1/4 cup chia seeds
1 cup coconut milk
1/2 tsp cinnamon
Sprinkle some fresh blueberries on top. Mix everything together, cover, and refrigerate overnight. Eat in the morning
BREAKFAST OPTION 5
Raspberry Pineapple Smoothie
1 ripe banana
6 ounces raspberry yogurt
8 ounces chopped fresh, or frozen pineapple
3⁄4 cup fresh, or frozen raspberries
1⁄2 cup almond milk
2 tbsp fresh lime juice
Add all of the ingredients to the blender and blend until smooth. Taste and adjust ratios as necessary.
BREAKFAST OPTION 6
Hide Your Kale Smoothie
1 medium ripe banana (peeled and sliced)
1/2 cup frozen mixed berries
1 heaping tbsp of ground flax seed
1 cup of frozen or fresh kale
2/3 cup 100% pomegranate juice (no added sugar)
1 tsp honey
1/2 cup of coconut water (no added sugar)
Add all of the ingredients to the blender and blend until smooth. Taste and adjust ratios as necessary.
BREAKFAST OPTION 7
Organic whole grain cereal of your choice. Try an find a cereal that is non-GMO. One cup of cereal, and 3/4 cup of milk. Use organic whole milk, or 2% with cereal. Top with some fresh blueberries, or sliced strawberries.
BREAKFAST OPTION 8
1 egg (any style), with 2 pieces of turkey bacon
BREAKFAST OPTION 9
An Apple, sliced with Almond Butter
BREAKFAST OPTION 10
Anything you would like, within reason, under 350 calories
DRINK 2 TO 3 GLASSES OF WATER IN BETWEEN BREAKFAST AND LUNCH
MEAL PLAN LUNCH CHOICES: (NEXT PAGE)
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