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.