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14 Day Menu
14 Day Menu
Rules:
Eating Schedule:
7:00am: Meal 1
9:30am: Meal 2
12:00pm: Meal 3
1:00pm: Meal 4
3:00pm: Meal 5
5:00pm: Meal 6
Menu:
Day 1:
Meal 1: Oatmeal, Berries
Meal 2: Chinese Beef & Broccoli, Brown Rice
Meal 3: Chocolate Protein Shake
Meal 4: Salmon, Brown Rice, Asparagus
Meal 5: Grilled Chicken Salad, Red Potato
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 2:
Meal 1: Raisin Bran
Meal 2: Sliced Turkey Sandwich, Baked Chips
Meal 3: Vanilla Protein Shake
Meal 4: Grilled BBQ Chicken, Sweet Potato, String Beans
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 3:
Meal 1: Wheat Chex
Meal 2: Tuna Sandwich, Baked Chips
Meal 3: Strawberry Protein Shake
Meal 4: Baked Tilapia, Brown Rice, Cauliflower
Meal 5: Grilled Chicken Salad, Red Potato
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 4:
Meal 1: Shredded Wheat
Meal 2: Sliced Chicken Sandwich, Baked Chips
Meal 3: Chocolate Protein Shake
Meal 4: Grilled Sweet & Sour Chicken with Broccoli, Whole Wheat Pasta
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 5:
Meal 1: Oatmeal, Berries
Meal 2: Steak Sub, Baked Chips
Meal 3: Vanilla Protein Shake
Meal 4: Lean Steak, String Beans, Red Potato
Meal 5: Grilled Chicken Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 6:
Meal 1: Grape Nuts
Meal 2: Sliced Turkey Sub, Baked Chips
Meal 3: Strawberry Protein Shake
Meal 4: Turkey Burger on Whole Wheat Pita, Broccoli
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 7:
Meal 1: Whole Wheat Pancakes with Honey
Meal 2: Sliced Chicken Sub, Baked Chips
Meal 3: Chocolate Protein Shake
Meal 4: Grilled Honey Mustard Chicken, Broccoli, Brown Rice
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 8:
Meal 1: Oatmeal, Berries
Meal 2: Tuna Sandwich, Baked Chips
Meal 3: Vanilla Protein Shake
Meal 4: Salmon, Brown Rice, Asparagus
Meal 5: Grilled Chicken Salad, Red Potato
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 9:
Meal 1: Whole Wheat Toast with Honey
Meal 2: Chinese Beef & Broccoli, Brown Rice
Meal 3: Strawberry Protein Shake
Meal 4: Grilled Seasoned Chicken, Sweet Potato, String Beans
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 10:
Meal 1: Cheerios
Meal 2: Sliced Turkey Sandwich, Baked Chips
Meal 3: Chocolate Protein Shake
Meal 4: Baked Cod, Brown Rice, Cauliflower
Meal 5: Grilled Chicken Salad, Red Potato
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 11:
Meal 1: Shredded Wheat
Meal 2: Chicken Stuff Sandwich, Baked Chips
Meal 3: Vanilla Protein Shake
Meal 4: Grilled Lemon Pepper Chicken with Broccoli, Whole Wheat Pasta
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 12:
Meal 1: Oatmeal, Berries
Meal 2: Sliced Turkey Sub, Baked Chips
Meal 3: Strawberry Protein Shake
Meal 4: Lean Steak, String Beans, Red Potato
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 13:
Meal 1: Raisin Bran
Meal 2: Tuna Sandwich, Baked Chips
Meal 3: Chocolate Protein Shake
Meal 4: Turkey Burger on Whole Wheat Bun with Veggies
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 14:
Meal 1: Whole Wheat Waffles with Honey
Meal 2: Sliced Chicken Sandwich, Baked Chips
Meal 3: Vanilla Protein Shake
Meal 4: Grilled Seasoned Chicken, Broccoli, Brown Rice
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Shopping List:
Breakfast:
Oatmeal
Raisin Bran
Wheat Chex
Shredded Wheat
Grape Nuts
Cheerios
Fruit:
Berries (Strawberry, Blueberry, Blackberry, etc.)
Apples
Veggie:
Broccoli
Brown Rice
Asparagus
Salad
Red Potato
Tomatoes
Sweet Potato
String Beans
Cauliflower
Meat:
Chicken
Lean steak
Sliced Turkey
Sliced Chicken
Ground Turkey
Fish:
Tuna
Tilapia
Salmon
Cod
Condiments:
Honey
Soy sauce
Ketchup
Mustard
Lite Mayo
BBQ sauce
Sweet & Sour sauce
Lemon Pepper sauce
Honey Mustard sauce
Thousand Island dressing
Whole Wheat:
Bread
Wrap
Pasta
Sub
Kaiser roll (burger bun)
Pita bread
Pancake mix
Misc:
Protein shake (chocolate, vanilla)
Natural Peanut Butter
Rice Cakes
Baked Chips
Rice Milk
Season-All
Lemon Pepper powder
Kosher Salt
Black Pepper
Margarine
Cinnamon