Trying to figure out how to plan 3 meals and 2 snacks can be difficult. Here is a sample of what 1 day of clean meals would be. If you would like a small treat, eliminate either a starch from one of your meals, or a snack. This plan offers whole, natural foods, limited sugar and limited processed foods. It provides 1350-1400 calories.
4 Egg whites plus 1 whole egg (Protein) w/ ½ cup veggies
1/2 c. Oatmeal (Starch) w/cinnamon, vanilla & berries
1/2 c. Greek yogurt (Protein) w/1 tsp. honey(optional)
1 apple w/ 1 tab. Natural Peanut Butter
4 oz. Chicken Breast (Protein)
½ c. Brown Rice (Starch)
1 Cup veggies or salad
1/2 c. Cottage Cheese (Protein)
¼ c. berries
4 oz Chicken or Fish (Protein)
½ Sweet Potato w/cinnamon (Starch)
Large Mixed Salad w/ Olive Oil Vinaigrette
This is an “ideal” meal plan, however, in the real world, lunch may be turkey on whole wheat loaded with veggies, no mayo; or a grilled chicken salad-dressing on the side. See my post on processed foods for more information on how they may affect weight gain/loss.