Sample of Menu

Further to our post on what we are eating the below is an example of a weekly meal plan for us:

Day 1 -

Breakfast - Whole wheat bagel, banana, peanut butter

Snack - 6 Egg whites, 1 oz cheese, 2 slices of turkey bacon

Lunch - Veggie Burger, 1 cup lettuce, 1/2 cup tomatoes

Snack - half a protein bar, 8 oz low fat plain yogurt

Supper - 1 cup veggies, 3 oz pork chop, 4 oz non fat frozen yogurt

Day 2 -

Breakfast - 1 cup of oatmeal, 1 cup of blueberries

Snack - 6 Egg whites, 4 slices of turkey bacon

Lunch - 2 cups of lettuce, 1 oz cheese, 3 oz tuna

Snack - half protein bar, 8 oz low fat plain yogurt

Supper - 1 cup veggies, 3 oz steak, frozen fruit bar

Day 3 -

Breakfast - 6 egg whites, 4 slices of turkey bacon, 1 oz cheese

Snack - 8 oz low fat plain yogurt, banana

Lunch - 1 Whole wheat pita wrap, 3 oz tuna

Snack - half protein bar

Supper - 2 cups of veggies, 3 oz chicken, 4 oz non fat frozen yogurt

Day 4 -

Breakfast - 1 cup of oatmeal, 1 cup of blackberries

Snack - 6 egg whites, 4 slices of turkey bacon

Lunch - 2 cups of lettuce, 3 oz tuna, 1 oz cheese

Snack - half protein bar, 8 oz low fat plain yogurt

Supper - 1 cup veggies, 3 oz pork chops, frozen fruit bar

Day 5 -

Breakfast - 6 egg whites, 4 slices of turkey bacon, 1 oz cheese

Snack - 8 oz yogurt, banana

Lunch - 1 whole wheat wrap, 1 cup tomatoes

Snack - half protein bar

Supper - 1 cup of asparagus, veggie burger, 4 oz of frozen yogurt

Day 6 -

Breakfast - Whole wheat bagel, banana, peanut butter

Snack - 6 egg whites, 1 oz cheese, 2 slices of turkey bacon,

Lunch - Veggie burger, 1 cup lettuce, 1 cup tomato
Snack - half protein bar, yogurt

Supper - 1 cup veggies, 3 oz steak, frozen fruit bar

 Day 7 -

Breakfast - whole wheat bagel, peanut butter, banana

Snack - 6 egg whites, 2 slices of turkey bacon, 1 oz cheese

Lunch - 2 cups of lettuce, 3 oz tuna, 1 oz cheese

Snack - half protein bar

Supper - 1 cup of veggies, 3 oz chicken, 4 oz frozen yogurt