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.