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