Meal Plans

Saturday, September 03, 2011 Stacey Baker 0 Comments

Breakfast
1 cup oatmeal1 cup cooked oatmeal1 cup oatmeal cooked
3 egg whites+1 whole3 egg whites+whole1 scoop protein powder
1 bananablueberries1/4 cup craisins
6 almonds6 almondsSplenda & cinnamon
8 oz. skim milk8 oz skim milk8 oz skim milk
3/4 cup high fiber cereal8 oz. skim milk blended3/4 cup LF cottage cheese
8 oz skim milkw/ 1 cup frozen fruit1 cup berries
1 small banana1 slice ww toast w/6 almonds
1 tbsp almond butter1 ww toast w/1 tsp butter
2 slices whole grain breadI cup Cream o wheat3 egg whitew +1 whole
2 tbsp peanutbutterw/ splenda & Molly Mcbutter1/4 cup avacado, cubed
banana slices8 oz skim milk1 slice bacon, cut into bits
1 tbsp honey2 slices tomato
1 tbsp colby jack cheese
1 whole grain english muffin6 oz.  plain yogurt1.5 cup shredded wheat
2 tbsp light cream cheese3/4 cup lt. granola8 oz skim milk
1 egg1/2 grapefruit1/2 berries or banna slices
1 small banana1 tbsp flaxseeds
8 oz skim milk
1 corn tortilla
3 eeg white+1 whole omlet1/4 cup black beans
French toast1 cup chopped veggies2 egg whites scrambled
2 ww toast dipped in eggwhites1 oz cheese1/2 cup choppe and mixed:
4 0z ham or 1 slice bacon1 ww toast w/ 1/2 tsp butteronion, mushrooms, gr peppers
 tomato  + 1 oz. cheese
2 ww waffles
2 tbsp apple butter or
1 cup berries, mashed 
8 oz skim milk
Lunch
2 6" corn tortilla2 slices ww bread1 pita wrap
4 oz. chicken4 oz deli turkey4 oz ham or deli meat
1 oz  cheeselettuce, tomato, 2 cup chopped any veggies
lettuce, tomatoavacado1 tbsp lt ranch
1 cup any bean soup1 tbsp lt mayo (opt)1 oz cheese
1 cup pasta salad
Chicken salad sandwichChicken Salad2 ww bread
3 oz chicken, 1/2 cup plain nf2 cup lettuce, tomato, gr onion,2 tbsp natural peanutbutter
yogurt, 1/2 cup grapes, 1/8 cucumbers, 1 oz cheese2 tbsp fruit preserves(no sugar)
cup chopped pecans1 tbsp slivered almonds8 oz skim milk
2 tbsp LF dressing
4 oz. chicken cubed4 oz baked chicken1 cup lettuce, 1 cup spinach, 
1/2 brown rice, 1 oz cheese1 cup sweet potato w/2 hard boiled egg white +1
1 cup fresh broccoliMolly McButter, salt & pepperwhole egg, 1 oz cheese, onion,
8 oz skim milk1 cup green beanstomato, cucumber, 1 pita toasted
4 oz tunaLayer 4 0z. Ham with1 oz LF8 oz can LF  vegetable soup
2 tsp mustardswiss cheese, spinach leaves 2.5 oz shredded chicken( add
I tsp lt mayo (opt)and mustard of lt mayo on 4 " to soup), 7 w w crackers
chopped lettuce, tomato, picklewhole grain baquette8 oz skim milk
2 ww bread
8 0z skim milk
Dinner
4 oz talapia, 1 med sweet 4 oz broiled chicken breast, 14 oz. lean beef, 2/3 cup brown
potato, I cup steamed veggiesmed baked potato, I cup greenrice, 1 1/2 cup stir fry veggies w/
2 cup salad, 2 tbsp lt dressingbeans, 2 tsp olive oil3 tbsp canola oil
2 tsp olive oil,* I sm ww roll
Salad mix w/ 3 oz chicken, 4 oz ground turkey made into6oz Talapia, 1/2 tbsp olive oil,
1oz LF cheese, 1/3 cup meatballs, 1 cup marinara 1/2 red bell pepper, 1/4 tomato,
chickpeas, 4 tbsp lt dressing,sauce, 1 cup cooked ww season fish w/ lemon juice, garlic
*1 small rollspaghetti, 2 cup slald, 2 tbsp seasoning, salt and pepper
lt dressing
3oz lean steak, 1/2 cup baked4 oz cod, 1 cup wild rice, 1 cup 4oz pork tenderloin,1 tbsp olive
sweet potato w/molly mcbuttersteamed asparagus, 2 cup oil, I med ear of corn, 2 cup
1 cup steamed broccoli, 3 tspsalad, 2 tbsp lt dressingsalad mix, 2 tbsp lt dressing
olive oil.
Burrito; 4oz chicken, 1 cup4oz hamberger patty, I wwStirfry 5 oz chicken or steak w/
pinto beans, 20z LF cheese, bun, 1 tbsp lt mayo,lettuce,grenn bell peppers, onion,
1 wheat or corn tortilla, 1/2tomato, pickle, mustard, steamedtomato, in 1 tsp olive oil.  Divide
cup salsabroccoli, 3 tsp olive oilbetween 2 corn tortilla shells.  
serve w/ 1/3 cup salsa and 2
tbsp LF grated cheese
Bread a 5oz chicken breastSaute 4oz chopped lean pork
w/ 1/4 cup wheat bread w/ 2 cups assorted veggies in
crumbs and bake. Serve over2 tbsp low sodium soy sauce;4oz turkey served w/ 1 med 
1 1/2 cup spaghetti squashserve over 1/2 cup brown ricebaked sweet potato sprinkled w/
with 1/2 cup spaghetti sauce,cinnamon, m mcbutter and s&p.
1/2 cup sliced mushrooms, 102 cup salad w/ 2 tbsp lt dressing
sliced small olives
Snacks      (under 200 calories)
6 oz. LF yogurt1 square dark chocolate3 slices turkey breast
1 cup sliced strawberries12 oz skim milk2 crispbreads
1 tbsp slivered almonds5 baby carrots
6 oz LF yogurt1 hard boiled egg1 string cheese
1 small banana (mashed)5 LF whole grain crackers1 apple
1 tsp vanilla
4 pecan halves
2 no sugar fruit roll-ups1 tbsp almond butter on1 small banana w/
4 rice cakes2 tsp peanut butter
2 kiwi fruit
1 scoop protein powder*2 tbsp frozen fat free*drizzle 1 cup berries
1 small bananacool whip between 2w/ 1 tbsp chocolate syrup
graham crackers  
(freeze 2 hours)
1 string cheese2 cup celery w/ 1 tbsp
15 grapes*1 apple sliced, add almond butter
12 pecanscinnamon&splenda and 
2 tsp raisins; bake 350 1 cup your favorite
8 oz LF chocolate milkfor 15 min.pudding made with skim 
milk