Monday, May 23, 2011

Sample Meal Plan

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.

Meal 1
4 Egg whites plus 1 whole egg (Protein) w/ ½ cup veggies
1/2 c. Oatmeal (Starch) w/cinnamon, vanilla & berries

Snack 1
1/2 c. Greek yogurt (Protein) w/1 tsp. honey(optional)
1 apple w/ 1 tab. Natural Peanut Butter

Meal 2
4 oz. Chicken Breast (Protein)
½ c. Brown Rice (Starch)
1 Cup veggies or salad

Snack 2
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.

1 comment:

paul said...

That meal plan looks really good in a diet. I should definitely try it sometime. Thanks for sharing.

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