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, so there needs to be plenty nutrition should you intake.
This plan for clean eating is meant to work for most people, but remember it’s not ideal for all. Modify the weekly meal plan to your needs!
Meal Plan for Week Four
Day 1
Breakfast:
- 2 frozen whole wheat waffles
- 1 tbsp. peanut butter
- 1/2 sliced banana
Snack:
- 2 whole grain rice cakes
- 2 tbsp. peanut butter
Lunch:
- 2 cups Greek Chicken Salad (chopped deli-roasted chicken mixed with salad greens, cucumbers, tomatoes and Greek salad dressing).
- 2 small plums
Snack:
- Strawberry Banana Smoothie: 1/2 cup strawberries, 1/2 banana, 1 cup skim milk
Dinner:
- Shrimp and Grits
- 1 cup cooked Mustard greens
Nutrition: 1696 calories, 80 g fat, 20 g sat fat, 46 g fiber, 40 g sugar, 80 g protein
Day 2
Breakfast:
- 1 cup cooked oats
- 1/2 cooked apple with cinnamon
- 2 tbsp. pecans
Snack:
- 2 whole grain rice cakes
- 2 tbsp. peanut butter
Lunch:
- Leftover Shrimp and Grits
- 2 small kiwi
Snack:
Dinner:
- 1 1/2 cups Feta Zucchini Pasta: (large zucchini chopped with 3/4 cup chopped portabello mushrooms, 1 cup finely chopped kale, 1 lb whole wheat pasta, 1 jar pasta sauce and feta cheese.
- 1 cup sliced fresh tomatoes
Nutrition: 1685 calories, 56 g fat, 14 g sat fat, 33 g fiber, 61 g sugar, 75 g protein
Day 3
Breakfast:
- 1 cup low-fat cottage cheese
- 1 cup sliced pineapple
Snack:
- 1 ounce 2% cheddar cheese
Lunch:
- 1 serving Healthy Egg Salad (make half of recipe): 8 boiled and chopped eggs with 1/3 cup of 2% Greek Yogurt, 1 tbsp dijon mustard, 1 tsp of paprika, salt and pepper.
- 2 slices whole wheat bread
- 1 cup raw cucumber slices
Snack:
- 1 medium apple
Dinner:
- 2 cups leftover Greek Chicken Salad
- Whole grain roll
Nutrition: 1670 calories, 63 g fat, 16 g sat fat, 36 g fiber, 54 g sugar, 80 g protein
Day 4
Breakfast:
- 1 frozen whole wheat waffle
- 1 tbsp. peanut butter
- 1 hard boiled egg
Snack:
- 1 medium pear
- 1 ounce roasted almonds
Lunch:
- 1 1/4 cups Feta Zucchini Pasta
- 2 small kiwi
Snack:
- 1 cup sliced pineapple
Dinner:
- 1 cup Macaroni and Cheese: (1 pound gluten free pasta, 2 tbsp. butter, 1 1/4 cups sharp shredded cheddar cheese).
- 1 cup cooked mustard greens
Nutrition: 1655 calories, 58 g fat, 14 g sat fat, 32 g fiber, 40 g sugar, 71 g protein
Day 5
Breakfast:
- Egg Veggie Burrito: Weight Watchers tortilla, 2 cooked eggs, 1/2 c. dcd broccoli
- 1 plum
Snack:
- 1 medium pear
- 1 Energy Bar
Lunch:
- 1 cup leftover Macaroni and Cheese
- 1/2 cup carrot sticks
- 1 cup grapes
Snack:
- Peanut Butter Banana Smoothie: 1/2 banana, 1 tbsp. peanut butter, 1 cup skim milk or soymilk
Dinner:
- 1 1/2 cups Spicy Chili
- Whole grain roll
Nutrition: 1680 calories, 50 g fat, 15 g sat fat, 37 g fiber, 48 g sugar, 70 g protein
Day 6
Breakfast:
- 1 cup cooked oats
- 1/2 sliced banana with cinnamon
- 2 tbsp pecans
Snack:
- 1 ounce roasted almonds
Lunch:
- 1 1/2 cups leftover Spicy Chili
- 1 cup raw cucumber slices
Snack:
- 1 cup sliced pineapple
Dinner:
- 2 vegetarian tacos
- Side salad- 1 cup romaine, 1 tomato
- 2 tbsp. mixed salsa and lime juice
Nutrition: 1720 calories, 55 g fat, 16 g sat fat, 36 g fiber, 57 g sugar, 80 g protein
Day 7
Breakfast:
- 1 cup low-fat cottage cheese
- 1/2 cup sliced pineapple
- 1/2 cup chopped kiwi
Snack:
Lunch:
- 2 Leftover Vegetarian Tacos
- 3/4 cup grapes
Snack:
- 1 medium pear
- 1 ounce 2% cheddar cheese
Dinner:
- 1 1/4 cup Pork and Broccoli Stir-fry
- 3/4 cup brown rice
Nutrition: 1708 calories, 50 g fat, 18 g sat fat, 31 g fiber, 41 g sugar, 74 g protein