Day 7

Breakfast:

• Omelet:2 egg whites with veggies and / or ham
• 1 cup of fruit
• 1/2 whole grain bagel

Snack:

• 1/2 cheese stick
• 1 piece of fruit(kiwi)

Lunch:

• Lettuce Wrap:
• 4 oz tuna or turkey
• 2 slices of ham
• 3 thinly sliced avocado
• 1 red leaf lettuce

Snack:

• 1/2 cup cottage cheese
• 12 nuts
• 1 tbsp granola

Dinner:

• 4 oz. skinless chicken breast grilled
• 2 cups mixed salad
• 1 tbsp vinaigrette
• 1 tbsp olive oil
• 1 cup broccoli
• 1 apple

Other sample meals

• 7-Day Sample Meal, day 1
• 7-Day Sample Meals, day 2
• 7-Day Sample Meals, day 3
• 7-Day Sample Meals, day 4
• 7-Day Sample Meals, days 5
• 7-Day Sample Meals, day 6
• 7-Day Sample Meals, day 7

Like always a fast disclaimer: please consult your doctor or physician before starting any meal plan or exercise routine. This post is for entertaiment use only. Mix and match these meals and add items if you dont feel you are putting the right amount of calories into your day. I always use MultiVites Vitimins in the morning after my meal, and pure protein bars.

Day 6

Breakfast:

• 3 scramble egg whites
• 1/2 grapefruit
• 1 slice of whole wheat toast

Snack:

• 1/2 cup berries
• 12 nuts (almonds, hazelnuts or cashews)

Lunch:

• 2 cups green salad
• 2 tbsp vinaigrette
• 1 whole wheat pita
• 4 oz grilled skinless chicken

Snack:

• 1/2 cup fat free cottage cheese
• 1/2 cup broccoli

Dinner:

• Shrimp Quesadilla:
• 1 cup cooked shrimp
• 1/2 cup chopped vegetables (mushrooms, peppers, lettuce)
• 2 tbsp hummus
• 1 tbsp olive oil
• 1 cup fruit
• 1/2 cup pinto beans

Other sample meals

• 7-Day Sample Meal, day 1
• 7-Day Sample Meals, day 2
• 7-Day Sample Meals, day 3
• 7-Day Sample Meals, day 4
• 7-Day Sample Meals, days 5
• 7-Day Sample Meals, day 6
• 7-Day Sample Meals, day 7

Like always a fast disclaimer: please consult your doctor or physician before starting any meal plan or exercise routine. This post is for entertaiment use only. Mix and match these meals and add items if you dont feel you are putting the right amount of calories into your day. I always use MultiVites Vitimins in the morning after my meal, and pure protein bars.

Day 5

Breakfast:

• Omelet: 2 egg whites with veggies and meat
• 1 slice of whole wheat toast

Snack:

• 1/2 cup fat free yogurt
• 6-7 strawberries

Lunch:

• Chicken Couscous:
• 1/2 cup dried couscous (cook accordingly)
• 3 oz of grilled chicken
• 1 cup cucumbers
• 1 cup tomatoes
• 1 tbsp vinaigrette

Snack:

• 1 cheese stick
• 3-4 celery sticks

Dinner:

• 4-6 oz. white fish with lemon zest
• 2 cups steamed vegetables or stir fry in 1 tbsp olive oil

Other sample meals

• 7-Day Sample Meal, day 1
• 7-Day Sample Meals, day 2
• 7-Day Sample Meals, day 3
• 7-Day Sample Meals, day 4
• 7-Day Sample Meals, days 5
• 7-Day Sample Meals, day 6
• 7-Day Sample Meals, day 7

Like always a fast disclaimer: please consult your doctor or physician before starting any meal plan or exercise routine. This post is for entertaiment use only. Mix and match these meals and add items if you dont feel you are putting the right amount of calories into your day. I always use MultiVites Vitimins in the morning after my meal, and pure protein bars.

Day 3

Breakfast:

• 1/2 cup of berries
• 1/2 cup of fat free cottage cheese (they have a new one with pineapple chucks, is great)
• 1 slice of whole wheat toast

Snack:

• 1/2 cup chopped broccoli
• 2 hard boiled egg whites

Lunch:

• 3 oz of tuna packed in water
• 2 cups green salad with
• 2 cups shredded veggies
• 2 tbsp vinaigrette
• 6 whole grain crackers
• 1 cup of fruit (melon)

Snack:

• 1/2 cup fat free yogurt
• 12 unsalted almonds

Dinner:

• 4 oz. skinless chicken
• 2 cups steamed vegetables

Other sample meals

• 7-Day Sample Meal, day 1
• 7-Day Sample Meals, day 2
• 7-Day Sample Meals, day 3
• 7-Day Sample Meals, day 4
• 7-Day Sample Meals, days 5
• 7-Day Sample Meals, day 6
• 7-Day Sample Meals, day 7

Like always a fast disclaimer: please consult your doctor or physician before starting any meal plan or exercise routine. This post is for entertaiment use only. Mix and match these meals and add items if you dont feel you are putting the right amount of calories into your day. I always use MultiVites Vitimins in the morning after my meal, and pure protein bars.