Sample Meal Plan

• MEAL 1

• 4 Whole Grain Frozen Waffles
• 1 tbs Pure Maple Syrup
• 1/2 cup Low-Fat Cottage Cheese
• 1 cup Fruit
• 1 cup Green Tea

(450 calories, 25 g protein, 75 g carbs, 6 g fat)

or

• 2 Egg Muffin Sandwiches: (cook 2 pieces Canadian Bacon, 2 Jumbo Eggs Over Easy and Toast 2 Whole Wheat English Muffins).
• 1 Orange

(450 calories, 35 g protein, 65 g carbs, 6 g fat)

SNACK 1  

• 1 cup Nonfat, Plain Yogurt mixed with,
• 1 cup Low-Fat Cottage Cheese ,
• 1 cup Black Seedless Grapes,
• 1 Banana,
• 1 tbs Ground Flax Seed

(410 calories, 43 g protein, 45 g carbs, 8 g fat)

MEAL 2

• 4 oz Grilled Chicken
• 1 Sweet Potato
• 1 cup Steamed Broccoli
• 1 cup Skim Milk

(500 calories, 40 g protein, 57 g carbs, 4 g fat)

or

• Triple Decker: 3 slices Whole Wheat Bread with 2 tbs Natural Peanut Butter and 1 Whole Banana. (Spread Peanut Butter evenly on Two Slices, divide Banana between Slices and Layer)
• 1 cup Skim Milk

(445 calories, 25 g protein, 71 g carbs, 16 g fat)

SNACK 2

• Favorite Meal Replacement Shake made with 1 cup Frozen Fruit, Skim Milk and 1 tbs Flax Oil, Blend to desired consistency

(400 calories, 40 g protein, 40 g carbs, 14 g fat)

MEAL 3 

• Large tossed Spinach Salad with a variety of Vegetables
• 2 cups Red Grapes
• 1 can of Tuna Fish
• 1 tbs Sesame Oil, Soy Sauce to taste and Grated Ginger

(400 calories, 45 g protein, 50 g carbs, 14 g fat)

or

• Omelet: 2 Whole Eggs, 4 Egg Whites, with Mixed Vegetables, 3 oz Chopped Turkey Bacon and 2 tbs 1 oz Low-Fat Cheese
• 2 large Oranges
• 1 cup Green Tea

(400 calories, 35 g protein, 50 g carbs, 15 g fat)

SNACK 3

• Oatmeal Pudding (in a Blender, Blend 1/2 cup Raw Oats, 1/2 cup Cottage Cheese, sprinkle Raisins and Walnuts and 1 scoop Protein Powder. Add Water until consistency is like a thick Pudding)

(400 calories, 40 g protein, 40 g carbs, 6 g fat)