Meal Plan (August 3rd – 9th)

Day Breakfast Lunch Dinner Snacks
Monday shake, ½ English Muffin with peanut butter (1 protein, 1 carb, 2 tsp) shrimp cocktail with veggie salad

(1 protein, 1 veggie, 1 dressing)

chicken tacos with onions, peppers, cheese and salsa (1 protein, 1 carb, 1 veggie, 1 healthy fat) -peach (1 fruit)

-sliced carrots and carb pepper (1 veggie)

fruit and yogurt smoothie (1 fruit, 1 protein)

Tuesday shake (1 protein) -chicken taco salad with peppers, onions, lettuce, cheese, salsa and corn on the cob (1 protein, 1.5 veggie, 1 healthy fat, 1 carb) beef stir-fry with zucchini, carrots and brown rice (1 protein, 1.5 veggie, 1 carb) -strawberries (1 fruit)

-peanuts (1 nuts)

-fruit and yogurt smoothie (1 fruit, 1 protein)

Wednesday shake protein box: hard-boiled eggs, cheese, crackers, carrots, apple slices, 2 tsp PB (1 healthy fat, 1 carb, 1 protein, 1 veggie, 1/2 fruit, 2 tsp) pan-seared trout with peach and arugula salad, fingerling potatoes for my husband) (1 protein, 1 veggie, 1/2 fruit, 1 carb, 1 dressing) -sliced carrots and peppers (1 veggie)

-fruit and yogurt smoothie (1 protein, 1  fruit)

Thursday shake, ½ whole wheat English muffin with fruit compote (1 protein, 1 carb, 1/2 fruit) trout with peach and arugula salad (1 protein, 1 veggie, 1/2 fruit, ½ dressing, 1 tsp) walnut crusted chicken with roasted sweet potato and mesclun salad (1 protein, 1 healthy fat, 1 veggie, 1 carb, 1/2 dressing, 1 tsp) -carrot sticks (1 veggie)

-fruit and yogurt smoothie (1 fruit, 1 protein)

Friday shake (1 protein) tuna salad on celery (1 protein, 1 veggie, 2 tsp) -open-faced burger with Swiss, corn on the cob and salad (2 carbs, 1 veggie, 1 protein, 1 healthy fat, 1  dressing) -carrot sticks (1 veggie)

-frozen yogurt (2 fruit, 1 protein)

Saturday shake (1 protein) pork chop and veggie salad (1 protein, 1 veggie, 1/2 dressing, 1 tsp) Chicken Burgers, coleslaw and crudité (1 protein, 1 carb, 2 veggie, 1/2 dressing, 1 tsp) -cheese and crackers (1 healthy fat, 1 carb)

-frozen yogurt (1 protein, 2 fruit)

Sunday shake (1 protein) baby shower (2 carb, 2 veggie, 1 protein, 1 healthy fat, 1 fruit) dinner: shrimp cocktail, crudité (1 protein, 1 veggie, 2 tsp) fruit and yogurt smoothie (1 fruit, 1 protein)
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