3-Day Meal Plan

Delicious and nutritious!

    

Day 1
Breakfast:
• Breakfast Parfait -
    2 cups plain yogurt
    2-3 handfuls of fresh mixed berries (sliced strawberries, blueberries, raspberries, etc.)
    Sliced almonds (to taste) as topping
    Drizzle of honey
• 1 slice whole-grain toast with a thin layer of peanut butter
• 1 apple banana
 

Lunch:
• Turkey Sandwich 
    2 slices of pre-sliced lean turkey (all natural!)   
    Half an avocado, sliced
    3 medium-sized lettuce leaves
    4 slices of heirloom tomato
• Apple slices
• Homemade plain popcorn

Snacks:
• Handful of baby carrots
• 3 tbsp. organic hummus

• Handful of grapes (good frozen!)
• Handful of cherries

Dinner:
• 1 filet of poached salmon
• 1 cup (fist size) brown rice
• Small side salad (ingredients to taste)
    Baby lettuce
    Cucumber slices
    Baby tomatoes
• Drizzle of vinegrette
    1 tbsp. olive oil
    1 tsp. lemon juice
    Pinch of black pepper
• Sauteed asparagus

Day 2
Breakfast:
• Oatmeal (cooked in fat-free milk or soymilk)
• Handful of blueberries (as topping)
• Cantaloupe/honeydew melon cubes
• 1 boiled egg

Yum, a refreshing and wholesome lunch!

Lunch:
• Pasta salad
    1 cup (fist size) penne pasta
    ½ can tuna in water
    Chopped cherry tomatoes
    Drizzle of olive oil
    Pinch of black pepper
• Sliced peaches
• Kale chips

Snacks:
• “Ants on a Log”
    Sliced celery stalks
    Raisins
    Peanut butter 
 
• Avocado burrito
    Toasted whole-wheat tortilla
    Avocado, spread evenly
    Squirt of lime juice

Dinner:
• Grilled chicken breast
• Bed of arugula
• Mashed sweet potatoes
    Boiled sweet potatoes
    Cinnamon
    Nutmeg
• 3 pineapple spears

Day 3
Breakfast:
• Breakfast smoothie
    Plain yogurt
    Cubed mango
    Squirt of lemon juice
    Splash of soymilk
    Drizzle of honey
• Omelet
    Egg whites
    Sweet peppers, sliced
    Mushrooms, sliced
    Sweet corn

Lunch:
• 2 fish tacos
    Whole-grain taco shells
    Shredded lettuce
    Tomatoes, diced
    Low-fat cheddar cheese, shredded
    Poached halibut, shredded
• 2 Clementine tangerines

Snack:
• Grapefruit

A different take on a family favorite :)

 
• Apple slices with peanut butter

Dinner:
• Mediterranean vegetable pizza
    Low-fat mozzarella cheese, shredded
    Bell peppers, diced
    Tomatoes, diced
    Baby mushrooms, diced
    Olives
     Whole-wheat tortilla
    Drizzle of olive oil

• Assorted sliced fruits
• Sauteed green beans