This weekly meal plan is for what you may be eating as you clean up your diet. Eat regularly, every 3 hours. The meals for this week are 1500-1725 calories considering that you are working out. You can also modify the weekly meal plan, if you need more or less calories.
Meal Plan for Week Two
Day 1
Breakfast:
- Whole wheat tortilla filled with 2 cooked egg whites (scrabbled), 1/2 avocado (sliced) and 1 tbsp salsa
- 1 medium orange
Snack:
- 1 ounce peanuts mixed with 1 ounce raisins
Lunch:
- 1 1/2 cups Walnut and Feta Whole Wheat Pasta Salad
- 1 medium peach
Snack:
- 1 serving fruit flavored Greek yogurt
Dinner:
- 4 ounces lean steak
- Baked sweet potato
- 1 cup baked okra
Nutrition: 1652 calories, 70 g fat, 16 g sat fat, 36 g fiber, 87 g sugar, 79 g protein
Day 2
Breakfast :
- Breakfast Sandwich:1 egg on two sliced whole wheat toast w/slice of 2% cheddar
- 1 banana (or 1 cup of another fruit)
Snack:
- 3 cups popcorn with a sprinkle chili powder and garlic powder
Lunch:
- Leftover meal: 4 ounces lean steak from yesterday’s dinner
- Baked sweet potato
- 1 cup baked okra
Snack:
- 1 1/2 cup cantaloupe
Dinner:
- 1 1/4 cup Easy Turkey Chili
- 1 slice whole wheat toast with garlic and 1 tsp margarine
- Side salad with 1 cup lettuce, 1/2 tomato, slices of cucumber, 1 tbsp vinaigrette
Nutrition: 1690 calories, 60 g fat, 17 g sat fat, 37 g fiber, 73 g sugar, 76 g protein
Day 3
Breakfast:
- 1 whole wheat English muffin with 2 tbsp. peanut butter
- 1 cup cantaloupe
Snack:
- 1 cup strawberries
- 1 ounce pistachios
Lunch:
- 1 1/2 cups leftover Walnut and Feta Pasta Salad (from day 1)
- 1 cup raw baby carrots
Snack:
- 2 sticks light string cheese 6 whole wheat crackers
Dinner:
- Baked fried chicken with mixed vegetables
- 1 medium baked sweet potato
Nutrition: 1730 calories, 55 g fat, 14 g sat fat, 38 g fiber, 45 g sugar, 84 g protein
Day 4
Breakfast:
- 1 serving of cereals with skim milk and 2 tbsp chopped walnuts (you can add one tsp of honey for sweetness)
- 1 cup blueberries
Snack:
- 1 serving fruit flavored Greek yogurt
Lunch:
- Leftover: Baked fried chicken with mixed vegetables
- 1 medium apple
Snack:
Dinner:
- Red Wine Encrusted Panko Tilapia
- 1 cup brown rice with Italian seasoning
- 1 cup cooked baby carrots
Nutrition: 1700 calories, 60 g fat, 16 g sat fat, 39 g fiber, 67 g sugar, 79 g protein
Day 5
Breakfast:
- 1 whole wheat English muffin with 2 tbsp. peanut butter
- 1 banana
Snack:
Lunch:
- Tuna salad on 2 slices whole wheat bread
- 1 medium peach
- 1/2 cup sliced cucumber
Snack:
- 3 cups popcorn with chili powder and garlic
Dinner:
- Grilled chicken with Parmesan
- 1 cup whole wheat pasta
- 1 cup cooked asparagus
Nutrition: 1707 calories, 57 g fat, 15 g sat fat, 36 g fiber, 46 g sugar, 100 g protein
Day 6
Breakfast:
- 1 cup cooked oatmeal with skim milk and 2 tbsp chopped walnuts
- 1 cup sliced strawberries
Snack:
- 1 cup sliced cantaloupe
- 1 ounce peanuts
Lunch:
- 1 cup leftover Easy Turkey Chili
- 6 whole grain crackers
- 1/2 cup celery sticks
Snack:
- 2 ounces low sodium turkey with mustard (roll it up and dip in a little mustard)
- 1/2 cup celery sticks
Dinner:
- Leftover Red Wine Encrusted Panko Tilapia (from day 4)
- 1 medium baked potato with 1 tbsp. light sour cream 1 cup cooked asparagus
Nurition: 1720 calories, 54 g fat, 17 g sat fat, 39 g fiber, 49 g sugar, 89 g protein
Day 7
Breakfast:
- Whole wheat tortilla filled with 2 tbsp. peanut butter and 1/2 cup blueberries
- 1 serving of vanilla Greek yogurt (with lowest sugar content)
Snack:
Lunch:
- Turkey sandwich: 2 slices WW bread, 3 oz low-sodium turkey, 2 tsp. mustard, 2 slices onion.
- 1 cup sliced bell pepper
Snack:
- 1 ounce peanuts mixed with 1 ounce raisins
Dinner:
- Leftover grilled chicken with Parmesan (from day 5)
- 1 cup whole wheat pasta
- 1 cup cooked broccoli
Nutrition: 1680 calories, 55 g fat, 14 g sat fat, 38 g fiber, 50 g sugar, 94 g protein