Meal Plan Example

Warning these meals may become repetitive as I like to penny pinch and instead of buying everything for every meal I buy lots of one and have the meal a few times to use it all up before it goes bad as we are eating "fresh" now.

Saturday

B- Vegetable & Egg Scramble

                3 egg whites

                1 egg

                0.5 cup cooked Spinach

                2 oz Broccoli

                1 oz Onion

                2 oz tomato

S – Quick Turkey Roll up w/Fruit and nuts

                2.5 oz Turkey Breast

                0.33 oz Raw Cashews

                3 oz Apple

L- Italian Tuna Salad with Fruit

                3.5 oz Albacore Tuna

                0.5 oz Olives

                1.5 tbsp dressing

                2 oz Peppers (red/green)

                2 oz Tomato

                0.5 oz Onion

                4 oz Orange

S – Cliff Bar

                ½ Cliff Builder Bar

S- Grilled Chicken w Spinach and Bean Salad

                4 oz Boneless Skinless Chicken Breast

                2 tbsp Salad dressing

                2 cups of Spinach

                0.75 oz Garbanzo Beans

Sunday

B- Protein Power Oatmeal

                1.25 Scoop Whey Protein Powder

                0.75 oz Plain Oatmeal

                ½ tbsp. Almond Butter

S – Cliff bar

                ½ Cliff Builder Bar

L – Chicken, fruit & nuts

                3.5 oz Boneless Skinless Chicken Breast

                0.5 oz Raw Cashews

                4 oz Apple

S – Berry Banana Protein Shake

                1.25 scoop of Whey Protein Powder

                0.5 tbsp Peanut butter

                2 oz Banana

                2 oz Strawberries

S – Salmon, Brown Rice & Asparagus

                4 oz Salmon

                0.25 cup Brown Rice (cooked)

                4 oz Asparagus

Monday

B- Scramble Eggs & Oatmeal

                3 egg whites

                1 egg

                0.75 oz Plain Oatmeal

S – Quick Turkey Roll up w/ fruit & nuts

                2.5 oz Turkey Breast

                0.33 oz Raw Cashews

3 oz Apple

               

L – Tuna Salad w side of fruit

                3.5 oz Albacore tuna

                1 oz Avocado

                1 tbsp dressing

                1 cup Garden Salad

                2 oz Tomato

                2 oz Orange

S – Cliff Bar

                ½ Cliff Builder Bar

S – Steak, Sweet Potato & Steamed Cauliflower

                3 oz Filet Mignon

                4 oz Cauliflower

                2 oz Sweet Potato

               

Tuesday

B – Berry Banana Protein Smoothie

                1.25 scoop of Whey Protein Powder

                0.5 tbsp Peanut butter

                2 oz Banana

                2 oz Strawberries

S – Turkey Roll up with fruit and nuts

                2.5 oz Turkey Breast

                0.33 oz Raw Cashews

                3 oz Apple

L – Vegetable & Egg Scramble

                3 egg whites

                1 egg

                0.5 cup cooked Spinach

                2 oz Broccoli

                1 oz Onion

                2 oz tomato

S – Cliff bar

                ½ Cliff Builder Bar

S – Turkey Vegetable Stir Fry

                3.5 oz Ground Turkey

                0.5 tbsp Olive Oil

                1 cup mixed Vegetables

Wednesday

B – Vegetable & Egg Scramble

                3 egg whites

                1 egg

                0.5 cup cooked Spinach

                2 oz Broccoli

                1 oz Onion

                2 oz tomato

S – Cliff Bar

                ½ Cliff Builder Bar

L – Italian Tuna Salad w Fruit

                3.5 oz Albacore Tuna

                0.5 oz Olives

                1.5 tbsp dressing

                2 oz Peppers (red/green)

                2 oz Tomato

                0.5 oz Onion

                4 oz Orange

S – Muscle Milk (light) & Fruit

                14 oz Light Muscle Milk any flavor

                2 oz Apple

S – Grilled Chicken with Spinach & Bean Salad

                4 oz Boneless Skinless Chicken Breast

                2 tbsp Salad dressing

                2 cups of Spinach

                0.75 oz Garbanzo Beans

Thursday

B – Protein Power Oatmeal

                1.25 Scoop of Whey Protein Powder

                0.75 oz Plain Oatmeal

                ½ tbsp Almond Butter

S – Turkey Roll up with Fruit & Nuts

                2.5 oz Turkey Breast

                0.33 oz Raw Cashews

                3 oz Apple

L – Halibut w Broccoli & Side Salad

                4 oz Halibut

                2 tbsp dressing

                1.5 cup garden salad

                3 oz broccoli

               

S – Cliff Bar

                ½ Cliff Builder Bar

S – Turkey Vegetable Stir Fry

                3.5 oz Ground Turkey

                0.5 tbsp Olive Oil

                1 cup mixed Vegetables

Friday

B – Vegetable & Egg Scramble

                3 egg whites

                1 egg

                0.5 cup cooked Spinash

                2 oz Broccoli

                1 oz Onion

                2 oz tomato

S – Muscle Milk & Fruit

                14 oz Light Muscle Milk any flavor

                2 oz Apple

L – Turkey Vegetable Stir Fry

                3.5 oz Ground Turkey

                0.5 tbsp Olive Oil

                1 cup mixed Vegetables

S – Cliff Bar

                ½ Cliff Builder Bar

S – Grilled Chicken with Spinach & Bean Salad

                4 oz Boneless Skinless Chicken Breast

                2 tbsp Salad dressing

                2 cups of Spinach

                0.75 oz Garbanzo Beans