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.