Daily Meal Plan with Options

So last week a co-worker asked me to make her a sort of meal plan, one similar to mine when I started to lose weight. When people ask me for food and exercise advice it is a huge compliment to me. I still find it hard to believe that people look to me as a role model in this process, but I’m so happy I can help people to change their lives!

I hope this 5 meal a day plan helps you!

Breakfast:

Choose One:

• ·      Quaker quick oats stove top oatmeal with ¼ cup of blueberries, a tablespoon of flax seed, a teaspoon of agave, and a dash of cinnamon (most filling option)
• ·      Egg White Omelet- cook about three tablespoons of egg whites, add in veggies (I use spinach, mushrooms, onions, and tomatoes), fold and enjoy (lowest calorie option)
• ·      3 slices of Canadian bacon with ½ a cup of strawberries and ¼ cup of blueberries
• ·      2 of Reilly’s Protein Waffles (Find recipe on blog)

Snack 1:

Choose One:

• ·      Gala apple
• ·      1 serving of almonds
• ·      1 cara cara or orange

Lunch:

Choose one main course:	Choose one side:
Grilled Chicken	Spring mix salad with veggies
Grilled Turkey Breast	Steamed or sautéed zucchini and squash
Black beans (low sodium)	Raw carrots, celery, and bell peppers (sliced)
½ of an avocado
Grilled salmon or tuna

Snack 2:

Choose One:

• ·      1 serving of pistachios
• ·      1 serving of almonds
• ·      1 serving skinny pop
• ·      1 serving organic hummus with one serving carrots

Dinner:

Choose one:	Choose one:
Grilled or baked chicken (no breading)	Steamed broccoli
Grilled turkey or ground turkey	Steamed asparagus
Grilled or sautéed portabello mushroom cap	Spring mix salad with fresh veggies
Grilled or baked salmon	Sautéed bell peppers
Steamed shrimp	Baked sweet potato
Seared tuna	Sautéed spinach
Grilled pork chop	Sautéed zucchini, squash, and onions