Will’s Sample Meal Plan

(3 meals a day, 7 days a week … Affordable, Easy & Delicious!)

 
 

This is a sample meal plan that I share with clients. Note that if you have dietary restrictions or health challenges, you should consult with your medical practitioner(s) before you use this meal plan.

You’ll notice that the dishes in this meal plan are appetizing and easy to put together. Having a healthy meal plan to go with your fitness regime doesn’t mean eating food that is boring or lacking in flavor. Feel free to make changes and substitutes that help you enjoy your meals more, but try to keep changes to a minimum so as not to decrease the impact of this plan.

Enjoy!

Will

MONDAY

Breakfast

  • 3 egg whites (omelette)

  • 1 slice whole grain bread with sugarless jam

  • Cranberry juice diluted with water

  • 1 cup of coffee

Lunch

  • Lean turkey on multi grain bread

  • Sprouts and lettuce with mustard

  • Romaine salad

  • Green apple

Snack

  • Protein shake with berries and ground flax seed

Dinner

  • Baked chicken breast with steamed green beans

  • Sliced tomatoes

Snack

  • Fat-free Jello with 1 tsp. of Cool Whip

TUESDAY

Breakfast

  • Kashi Go Lean shredded wheat with skim milk and berries

  • 1 slice whole grain bread (no sugar)

  • 1 cup of coffee

Lunch

  • Italian tuna (no mayo) on large bed of greens, cherry tomatoes, cucumbers, red and green peppers, with balsamic or lemon dressing

Snack

  • Fresh fruit medley with non-fat Total Greek yogurt

Dinner

  • Fresh Filet of Sole with lots of lemon

  • Steamed spinach

Snack

  • 5 almonds/5 cashews and 10 raisins

WEDNESDAY

Breakfast

  • Oatmeal, add berries and ground flax seed and sliced almonds (a little honey and cinnamon, if you wish)

Lunch

  • Grilled Chicken Breast

  • Salad medley

  • Low fat/low sodium soup (i.e. tomato soup)

Snack

  • Individual no sugar apple sauce (add cinnamon if you wish)

Dinner

  • Lean pork chop

  • Steamed broccoli

  • Small cup of brown rice

Snack

  • 2 pretzels (no salt) and eat S L O W L Y

THURSDAY

Breakfast

  • Kellogg’s Special K with flax seed powder, skim milk

  • Fresh fruit plate

  • Kiwi, strawberries, blueberries, banana, guava

Lunch

  • Solid white tuna in water add lemon

  • Large green salad medley

  • 2 egg whites

Snack

  • Popcorn (low-sodium/low-fat)

Dinner

  • Salmon steak grilled (add lemon)

  • Small baked potato (plain i.e. no butter or dressing)

  • Salad medley

  • Water

Snack

  • None

FRIDAY

Breakfast

  • Cottage cheese with big bowl of fresh fruit

  • 1 banana-oat bran muffin

  • 1 small cup of juice (dilute with water)

  • 1 cup of coffee

Lunch

  • 3 Egg whites (omelette)

  • Very Large Salad (add green/red apples cut up, slivered almonds, and a handful of cashews and raisins)

Snack

  • Protein shake with berries, half banana, flax seed

Dinner

  • Chicken soup with Vegetables (home made)

Snack

  • 15 pistachio nuts (about 100 calories)

SATURDAY

Breakfast

  • Multi-grain (with flax seed)butter milk pancakes (e.g. Hodgson Mill Mix)

  • 2 slices of turkey bacon

  • Juice (diluted with water)

  • 1 cup of coffee

Lunch

  • Home-made chicken soup

  • 1 small whole grain roll

Dinner

  • Roasted chicken with sweet potato

  • Steamed broccoli with salad of romaine, peppers, cherry tomatoes

Snack

  • Fat-free jello with 1tsp of Cool Whip

SUNDAY

  • Repeat Thursday’s menu

. . . . .