Week 1 – Week 4 Meal Plan

WEEK Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day7

1

Breakf Cooked • 2 slices 2 cups 2 whole- 2 slices Slices 1 whole-

ast Oatmea wholewhea oat-ring grain wholewh of wholew grain
l with t toast with cereal waffles eat heat toast English
Blueber 1 Tbsp topped topped bread topped muffin
ry peanut with 1 with 1 with jam with topped
2 cup butter sliced peach and peanut with jam
1cup • ½ cup small 2 Tbsp butter • 1 butter and • 1 apple
Cantalo fruit (4 oz.) slivered cup bananas
upe and cocktail in banana almonds melon •1
Melon water ,2 • 2 ⁄3 cup cubes medium
• 2⁄3 cup Tbsp plain/flav peach
plain fat- pumpki ored fat-
free yogurt n free
seeds, yogurt
1 cup
nonfat
milk

Snack Spinach Peanut 2 small 2 cups of 2 small Spinach Peanut

smoothi butter and cookies fruit cookies smoothie butter
e with chocolate •1 hummus • 1 sliced with fruit and
fruit and smoothie sliced with pita banana and 1 chocolat
1 scoop with 1 banana bread scoop of e
of scoop of protein smoothi
protein peanut e with 1
butter scoop of
protein peanut
powder butter
protein
powder
Lunch Submari 4 oz. Platter 2 oz. 2 oz. 2 oz. 2 oz.
ne grilled with 2 grilled lean grilled grilled
turkey salmon • oz. chicken roast salmon • 2 chicken
sandwhi Medium (6 sliced breast • beef, ⁄3 cup breast •
ch oz.) baked turkey ½ cup lettuce, brown rice 2 ⁄3 cup
Oatmea potato with breast, corn • 1 tomato with 1 brown
l cookie • 1 cup 1 6- slice slices, 1 Tbsp pine rice with
sautéed inch wheat oz. nuts • 1 1 Tbsp
broccoli wheat bread reduced- cup pine
with olive pita, 1 with 1 tsp fat sautéed nuts • 1
oil • 2⁄3 cup soft cheese, broccoli cup
cup carrot margarin mustard with 1 tsp sautéed
flavored sticks, e • 1 cup on olive oil • 1 greens
light fat- 1 cup sautéed medium cup nonfat with 1
free yogurt pepper greens (2 oz.) milk tsp olive
slices, with 1 tsp wheat oil • 1
8 olive oil • roll • 1 cup
olives, 1 cup cup nonfat
1 Tbsp nonfat cherry milk
diced milk tomatoe
avocad s
o•1 drizzled
cup with 1
nonfat tsp olive
milk oil+vineg
flavore ar of
d with your
sugar- choice •
free 2 ⁄3 cup
syrup plain fat-
free

Snack Peanut • 2 small Trail Greek Peanut Greek Trail mix

butter cookies • 1 mix yogurt butter yogurt with with nuts
and jelly cup melon with with and granola and
sandwhi cubes nuts granola chocolat and honey raisins
ch and 2 sliced e Peanut 1 cup of
Greek raisins whole smoothie butter and assorted
yogurt 1 cup wheat with 1 jelly fruit
with of toast scoop of sandwhich
granola sugar peanut
snap butter
peas protein
powder
Dinner 6oz 1 cup all- 1 cup • 6 oz. 6 oz. 6oz. tuna 6 oz.
lean bean chili whole- grilled grilled in water grilled
protein- with with wheat chicken shrimp mixed with salmon
Salmon 6oz of spaghe breast • • 2 cup diced • ½ cup
Avocad ground tti with ½ cup brown avocado, corn
o, turkey tomato corn • 1 rice sliv lettuce • sliced
cucumb • Salad sauce slice ered and wheat
er, and with 1 cup and 6 wheat almonds tomato on bread
spinach lettuce, to oz. bread • 1 cup a wheat with
salad mato and ground with 1 tsp sautéed roll • 1 cup avocado
½ cup cucumber turkey soft green cherry • 1 cup
Pasta • Dressing • stea margarin beans tomatoes cooked
salad of 2 tsp med e • 1 cup with 1 •1 cup carrots
with 1 olive green sautéed tsp olive canned • 1 cup
tsp of oil+vinegar beans broccoli oil pineapple strawber
olive oil •pineap with 1 tsp • 1 sliced ries
and ple olive oil • apple
olives 1 cup
with melon
tomatos cubes

*Items are interchangeable with other items that are included in the foods chart. All food
examples do not have to stay the same as long as it follows the caloric intake guidelines.