summer meal plan 4

Monday

Meal 1: Open-faced egg whites on 2 rice cakes w/ sautéed spinach, and 1 slice low-fat mozzarella or swiss.

Meal 2: 1/2 cup sugar-free yogurt w/ ½ apple and 1 tbsp. organic peanut butter.

Meal 3: 3 oz.Chopped grilled chicken on top of ½ cup brown rice w/ lettuce, tomato and avocado. Top w/ salsa and shredded low-fat cheese .

Meal 4: 1 scoop protein powder mixed with 1 cup Soy milk and water as needed.

Meal 5: 2 Eggwhite omelet w/ veggies of your choice, 5 strawberries .

Tuesday

Meal 1: 1/4 cup Oats w/ 1 cup sliced peaches and 2 scrambled eggs.

Meal 2: Blend 1 scoop protein powder, 1 cup water, 1/3 cup plain yogurt and handful of blackberries or strawberries.

Meal 3: 3 oz chicken Caesar salad on whole wheat tortilla or pita and 1 cup chopped tomatoes and cucumbers.

Meal 4: ½ cup sugar- free yogurt with 10 almonds

Meal 5: Baked salmon w/ lemon juice, 1 cup steamed broccoli, ½ cup corn.

Wednesday

Meal 1: 1 slice Ezekiel toast w/ 2 scrambled egg whites and 1 slice low-fat cheese, top with tomatoes.

Meal 2: Tuna salad made with canola mayo with 10 whole wheat crackers.

Meal 3: Leftover Baked salmon, 1 cup whole wheat pasta and marinara sauce, top with 1 tbsp. parmesan cheese.

Meal 4: 2 hardboiled eggs and 1 apple.

Meal 5: 1 turkey burger patty, 10 asparagus spears, ½ sweet potato.

Thursday

Meal 1: 2 hard-boiled eggs, 1 yolk and 1 cup brown rice (sweeten with Splenda and soymilk if desired) and ½ apple.

Meal 2: 3 oz tuna packet, ½ cup blueberries.

Meal 3: 3 oz baked chicken, mixed greens salad and 3 dried apricots.

Meal 4: 1 scoop protein powder mixed with 1 cup Soymilk and water if desired.

Meal 5: 3.5 oz Lemon pepper flank steak, 1 cup steamed broccoli, ½ cup steamed carrots.

Friday

Meal 1: 1/4 cup oats with 1/3 cup sliced strawberries and 2 scrambled eggs.

Meal 2: 1 low-sugar protein bar

Meal 3: 4 oz baked or microwaved Tilapia with lemon juice and capers, ½ sweet potato, 1 cup green beans.

Meal 4: 1 slice Ezekiel toast with 1 tbsp organic peanut butter on top and ½ apple.

Meal 5: Chicken stir fry made with canned chicken, onion, mushrooms and bellpeppers. ½ cup mixed berries w/ sugar free Cool-whip on top J

summer meal plan 3

Monday

Meal 1: 1 slice Ezekiel toast with 2 scrambled eggs, ½ cup blueberries.

Meal 2: Protein pancakes topped with sugar-free maple syrup, 1 oz crushed almonds.

Meal 3: 1 whole wheat wrap filled with 3 tbsp black beans, 1 slice melted low-fat cheese topped with salsa. Serve with ½ cup brown rice.

Meal 4: 1 scoop protein powder mixed with 1 cup Soy milk.

Meal 5: 4 oz baked lemon-pepper chicken, mixed greens salad w/ olive oil and vinegar dressing, ½ cup steamed carrots. .

Tuesday

Meal 1: ½ cup Oats w/ 1 cup sliced peaches and 2 scrambled eggs.

Meal 2: 1 apple with 1 tbsp organic peanut butter

Meal 3: Tuna salad made with 1 tbsp Canola mayo, celery, 1 tbsp cranberries on 2 slices Ezekiel toast. 1 small orange.

Meal 4: ½ cup low sugar yogurt with 10 almonds

Meal 5: Grilled rosemary salmon, 10 asparagus spears, 2 dried apricots.

Wednesday

Meal 1: 1 scoop Protein shake made with ½ frozen banana, 1 tbsp peanut butter, ½ cup soy milk and water as desired.

Meal 2: 1 cup brown rice with 1 packet of Splenda, touch of salt, spray butter & soy milk. Heat for about 45 sec in microwave as desired.

Meal 3: 3 oz Grilled chicken on romaine lettuce with low-fat Caesar dressing, 1 tbsp parmesan cheese. ½ apple.

Meal 4: 2 hardboiled eggs, baby carrots and celery sticks with 2 tbsp of hummous.

Meal 5: 3 oz grilled chicken stir fry with onions and bell peppers, 1 whole wheat tortilla, salsa optional.

Thursday

Meal 1: Open-faced egg whites on 2 brown rice cakes with sautéed spinach, and 1 slice low-fat mozzarella or Swiss cheese.

Meal 2: Blueberry Protein smoothie made w 1 scoop protein powder, 1 cup water, ½ cup plain yogurt and ½ cup blueberries.

Meal 3: 3 oz Tilapia fillets, ½ sweet potato, 1 cup steamed broccoli.

Meal 4: 1 low-sugar protein bar of your choice J

Meal 5: 3.5 oz flank steak w/ sautéed mushrooms and onions. Small mixed greens salad.

Friday

Meal 1: 1 slice Ezekiel toast with 1 tbsp peanut butter on top. 1 hard boiled egg.

Meal 2: 3 oz tuna packet and 1 small apple

Meal 3: 3 oz. chicken with 1 cup whole grain pasta and marinara sauce topped with 1 tbsp. parmesan cheese

Meal 4: 2 hard boiled eggs, 1 cup chopped tomatoes and cucumbers.

Meal 5: Veggie burger patty, 1 cup sautéed spinach, 1 cup steamed squash.

summer meal plan 2

Monday

Meal 1: 2 scrambled eggs, 1 slice low-fat cheese, 3 tbsp. of black beans on whole wheat tortilla. Heat in microwave to melt cheese, top with salsa.

Meal 2: 1 scoop protein mixed with 1 cup soy milk and water as desired.

Meal 3: Turkey on 2 slices of Ezekial bread w/ lettuce, tomato and avocado. Baby carrots w/ fat free dressing on the side.

Meal 4: 1/2 cup low sugar yogurt with 1 apple

Meal 5: 3.5 oz lean top sirloin topped w/ sautéed mushrooms, serve w/ grilled asparagus.

Tuesday

Meal 1: Ezekial French toast w/ slivered strawberries and ½ cup low-fat cottage cheese with 8 almonds

Meal 2: 1/2 cup low sugar yogurt w/ 1 small orange

Meal 3: 3 oz Chopped grilled chicken on top of ½ cup cooked brown rice w/ lettuce, tomato, and avocado. Top w/ salsa and low-fat shredded cheese.

Meal 4: 2 sticks low fat mozzarella cheese sticks and 8 whole grain crackers

Meal 5: Veggie and cheese “3 eggwhite” omelet. Veggies of your choice and 1 slice of low fat cheese.

Wednesday

Meal 1: 2 scrambled eggs w/ spinach cooked in. 1 slice Ezekial toast with 1 slice low-fat cheese.

Meal 2: 1 scoop protein powder mixed with water, 10 almonds

Meal 3: 3 oz Tilapia filets (can be cooked in microwave for convenience), 1/3 cup brown rice, 1 cup steamed broccoli.

Meal 4: 1/2 cup cottage cheese, ½ cup blueberries

Meal 5: 3 oz grilled chicken stir fry with onions and bell peppers, 1 whole wheat tortilla, salsa optional.

Thursday

Meal 1: 1 slice low-fat cheese and tomato melted on 1 slice Ezekiel toast. 1 hard-boiled egg.

Meal 2: Protein pancakes topped with ½ cup strawberries (make these in the morning or the night before)

Meal 3: 3 oz grilled chicken w/ mixed greens salad, topped w/ crushed walnuts & cranberries. Olive oil and vinegar dressing on side.

Meal 4: 1 scoop protein powder mixed with water, 1 tbsp. of organic peanut butter

Meal 5: 3.5 oz flank steak w/ steamed broccoli and carrots

Friday

Meal 1: Protein shake made with 1 scoop powder, 1 tbsp. peanut butter, ½ cup soy milk, ½ frozen banana, 1 cup water or more if needed. Mix in blender.

Meal 2: 3 oz tuna packet and 1 small apple

Meal 3: 3 oz. chicken with 1 cup whole grain pasta and marinara sauce topped with 1 tbsp. parmesan cheese

Meal 4: 2 hard boiled eggs, baby carrots and celery sticks

Meal 5: Ground turkey burger, sautéed spinach and mushrooms. ½ cup blueberries for dessert.

summer meal plan 1

Monday

Meal 1: 1 slice Ezekial bread French toast w/ slivered strawberries and ½ cup low-fat cottage cheese w/ 10 almonds

Meal 2: 3/4 cup sugar-free yogurt w/ ½ apple and 1 tbsp. organic peanut butter

Meal 3: Turkey on whole-wheat wrap w/ lettuce, tomato and avocado. Baby carrots w/ fat free dressing on the side.

Meal 4: 1 scoop protein powder mixed with water

Meal 5: 3 oz Grilled chicken, Caesar salad, dressing on the side, no croutons.

Tuesday

Meal 1: ½ cup steel cut Oats w/ 1 cup sliced peaches and 2 scrambled eggs

Meal 2: 1 scoop protein powder mixed with water

Meal 3: 3 oz grilled chicken sandwich on whole-grain bun with lettuce, tomato. ½ green apple w/ 1 tbsp. organic peanut butter.

Meal 4: 1 cup sugar-free yogurt w/ 4 strawberries

Meal 5: 3.5 oz grilled salmon with garlic and lemon, grilled asparagus. Side salad with olive oil and vinegar dressing.

Wednesday

Meal 1: 2 scrambled eggs with salsa and 1 slice Ezekial toast

Meal 2: Tuna salad made with fat-free or Canola Mayo, 10 whole wheat crackers

Meal 3: Leftover grilled salmon 3.5 oz, with 1 cup whole wheat pasta and marinara sauce.

Meal 4: ¾ cup sugar free yogurt with 10 almonds or walnuts

Meal 5: 3 oz grilled chicken stir fry with onions and bell peppers, 1 whole wheat tortilla, salsa optional.

Thursday

Meal 1: Protein pancakes made with 2 eggwhites and 1 scoop protein powder, top with ½ cup blueberries

Meal 2: 2 stick low-fat string cheese and celery sticks

Meal 3: 3 oz grilled chicken w/ mixed greens salad, topped w/ crushed walnuts & cranberries. Olive oil and vinegar dressing on side.

Meal 4: 1 scoop protein powder mixed with water, 1 tbsp. of organic peanut butter

Meal 5: 3.5 oz flank steak w/ steamed broccoli and carrots

Friday

Meal 1: 1 slice Ezekial toast w/ 1 tbsp. of organic peanut butter, 1 scoop protein powder mixed with water.

Meal 2: ¾ cup low-fat cottage cheese w/ 1 apple

Meal 3: 3 oz chopped grilled chicken on top of ½ cup brown rice with lettuce, tomato and avocado. Top with salsa and low-fat shredded cheese.

Meal 4: 2 hard boiled eggs, baby carrots and celery sticks

Meal 5: Ground turkey seasoned with taco seasoning, lettuce, tomato, ½ avocado top with salsa.