Sample Meal Plan - 1 Week

Day 1

Breakfast

1 cup cooked old-fashioned oatmeal with 1/2 cup vanilla almond milk

1 chopped pear

1 tsp real maple syrup

Snack

1 sliced apple

2 tbsp almond butter

Lunch

3/4 cup Clean Chicken Salad (Click for recipe)

1 slice Ezekiel or multigrain bread

Snack

Shakeology (What is Shakeology? Click to check it out --> Shakeology) 

Dinner

4 oz broiled tilapia or salmon with a squeeze of lemon

1 medium backed sweet potato (I like to put some cinnamon and stevia on mine!)

6 cooked and chopped asparagus spears

1 tsp EVOO and 1 tsp lemon zest for flavor

Day 2

Breakfast

1 slice Ezekiel or multigrain toast

2 tbsp almond butter

Sliced banana (for topping) - sprinkle with cinnamon (stevia optional for sweetness)

2 hard boiled eggs

Snack

Shakeology

Lunch

Turkey Asparagus Roll-Ups:

4 1-oz slices turkey breast, each rolled with 1 oz Swiss cheese and 1 small cooked asparagus spear

4 brown rice cakes

Snack

Red or green grapes (about 15)

1 "100 Calorie Pack" Emerald natural almonds

Dinner

Taco Salad

1/2 cup of cooked ground turkey (season with chili powder, cumin, red pepper)

Serve over 2-3 cups chopped romaine

1/2 cup chopped tomato

1 sliced green onion

1/8 avocado

2 tbsp non-fat plain greek yogurt

2 tbsp salsa

1/8 cup low fat shredded cheddar (optional)

Day 3

Breakfast

2-3 whole organic eggs

2 pieces of nitrate free bacon

1 cup of grilled zucchini and squash

1 organic apple

Snack

Shakeology 

Lunch

Leftover Clean Chicken Salad

1 slice Ezekiel or multrigrain bread

Snack

1 brown rice cake

2 tbsp almond butter

1/2 sliced banana

(cinnamon and stevia sprinkle - optional)

Dinner

5 oz of chicken or lean beef

1 cup of garlic basil mashed cauliflower (Click for recipe)

Side salad made with spinach or romaine lettuce with 2 tsp olive oil and 1 tbsp balsamic or apple cider vinegar.

Day 4

Breakfast

Omelette (1 whole egg and 2 egg whites)

Handful of baby spinach, sprinkled with goat cheese and organic salsa

Snack

Shakeology

Lunch

2 cups of salad greens 

1 cup of chopped fresh veggies (i.e. tomato, cucumber, onions, peppers)

1-2 tsp of olive oil drizzled and 1-2 tbsp balsamic drizzled (and/or red wine vinegar or lemon juice)

2 tbsp feta cheese

1/4 cup chopped grilled chicken, fish, lean beef or turkey

Snack

"Ants on Logs"

2 celery sticks

filled with peanut butter or almond butter and topped with raisins

Dinner

Spaghetti Squash Boats (Click for recipe)

Day 5

Breakfast

Protein pancakes (Click for recipe)

Snack

Shakeology

Lunch

Southwestern Quinoa Salad (Click for recipe)

Snack

1-2 cups raw veggies (i.e. red/orange pepper stripes,, baby carrots, jicama)

2 tbsp hummus

Dinner

5 oz of chicken or lean beef

1 cup of garlic mashed cauliflower 

Side salad made with spinach or romaine lettuce with 2 tsp olive oil and 1 tbsp balsamic or apple cider vinegar.

Day 6

Breakfast

2-3 whole organic eggs

2 pieces of nitrate free bacon

1 cup of grilled zucchini and squash

1 organic apple

Snack

Shakeology

Lunch

2 cups of salad greens 

1 cup of chopped fresh veggies (i.e. tomato, cucumber, onions, peppers)

1-2 tsp of olive oil drizzled and 1-2 tbsp balsamic drizzled (and/or red wine vinegar or lemon juice)

2 tbsp feta cheese

1/4 cup chopped grilled chicken, fish, lean beef or turkey

Snack

1 cup Greek yogurt

1/2 cup fresh or frozen berries

Dinner

Clean Tacos Ground turkey with homemade seasoning (Click for recipe)

chopped tomatoes

sliced avocado

plain Greek yogurt

baby spinach

Ezekiel wraps

Day 7

Breakfast

1 cup cooked old-fashioned oatmeal with 1/2 cup vanilla almond milk

1 chopped pear

1 tsp real maple syrup

Snack

Shakeology

Lunch

Leftover Southwester Quinoa Salad

Snack

1/2 cup cottage cheese

1/2 cup sliced cucumber and tomatoes

Dinner

4 oz broiled tilapia or salmon with a squeeze of lemon

1 medium backed sweet potato (I like to put some cinnamon and stevia on mine!)

6 cooked and chopped asparagus spears

1 tsp EVOO and 1 tsp lemon zest for flavor