Here is My Meal Plan that I follow (well one I made up and a lot of the recipes are from Pinterest)lol!
This is for 7 days:
Breakfast: 1 cup of cooked oatmeal(my fav)! 1/2 cup of nonfat milk and 1 Tbsp of light butter. I must have fruit lol 1/2 of blueberries
Lunch: Tuna Melt(2 oz of tuna, 1 tbsp of light mayo, 1 oz of light cheddar on 1/2 of whole wheat English muffin, toasted. 6 oz of light flavored yogurt. 1 cup of nonfat milk
Snack: Which is BIG for me!!!! 1/4 cup roasted almonds and Banana
Dinner: 5 oz Roasted Turkey, 1/2 cup baked sweet potatoe, and 2 cups of Broccoli, 1 tbsp of olive oil.
Breakfast: 2 oz Shredded Wheat Breakfast Cereal, 1 cup of nonfat milk, and a PEAR (YUMMY)!
Lunch: Turkey Swiss Wrap (4 oz of roasted turkey, 2 slices light swiss cheese, 1 tbsp mustard, lettuce and tomato in whole wheat pita) , 2 pickles spears and an apple.
Snack: 6 oz of low fat vanilla yogurt and 1/4 cup of chopped walnuts.
Dinner: Herb and Parmesan crusted fish (5 oz of white fish, baked, 1/4 cup Italian seasoned breadcrumbs, 1 Tbsp parmesan cheese, 1 Tbsp olive oil, 1 cup of vegetable blend, and 1 Tbsp of light butter spread.
Breakfast: Banana Peanut Butter sandwich (1 whole wheat English Muffin toasted, 1 banana, 1 Tbsp of peanut butter) 1 cup of nonfat milk
Lunch: 5 oz of seasoned white fish, 1 tbsp of tartar sauce, 10 wheat crackers, 8 baby carrots, 1 cup of sliced cucumber, and 2 tbsp of light balsamic dressing or you can have light ranch.
Snack: 6 oz of light flavored yogurt, 3/4 cup unsweetened (frozen) blueberries.
Dinner: 5 oz of Roasted chicken seasoned with chili powder, 1 cup of steamed broccoli with 1 oz of light cheddar and 1 tbsp of olive oil. 1/2 cup brown rice
I like this one from Trader Joe's (park and Preston) Plano (for you Dallas folks!!)
I follow a Blog from Carrots n Cakes and I bought all this same stuff cause she brags on it and they are all good and cheap at Trader Joe's.!!! Delicious!!!
Breakfast: 1/2 cup nonfat milk and 1 cup cooked oatmeal with 1/4 cup chopped walnuts, 2 tbsp raisins and cinnamon, and 1/2 cuo nonfat milk
Lunch: Chili chicken wrap (4 oz chicken seasoned with chili powder, 1/4 cup light shredded cheddar cheese, lettuce, tomato in 1 whole wheat wrap) and an apple
Snack: 1/2 c pinapple (canned in own juice), 1/2 1% cottage cheese
Dinner: 4 oz broiled flank steak, 1 baked potato, 1 tbsp fat free sour cream, 2 tbsp of "I can't believe it's not butter", 1 cup green beans
Breakfast: 1 whole wheat English muffin(I use Thomas English muffins), 6 oz vanilla yogurt, 1/2 cup strawberries.
Lunch: steak and pepper pita ( 3 oz flank steak 2 cup bell peppers, sauteed with 1 tbsp olive oil and garlic in 1 whole wheat pita)
Dinner: 6 oz chicken, 1 c whole wheat pasta, 2 tbsp light butter spread(see day 4 for butter to use) 1 cup of spinach, 1/2 cup canned whole tomatoes, 6 quartered marinated artickoes and 1/4 cup shredded light mozzarella.
Breakfast: Smootie Strawberry mania(see previous post sunday march 3, 2013)
Lunch: BBQ chicken wrap (4 oz chicken, 2 tbsp bbq sauce, 1 cup shredded lettuce and 3 slices tomato wrapped in a whole wheat tortilla), orange, 1 stalk celery with 1 tbsp peanut butter.
Snack: 1 tbsp peanut butter on 1 chocolate rice cake
Dinner: Fish Francese (5 oz tilapia battered with 1 tbsp flour, 2 tbsp egg sub. sauteed in 1 tbsp olive oil and garlic with lemon juice), 1/2 cup brown rice, 2 cup broccoli, 2 tbsp light butter spread.
Hummus and Veggies!!!!and toasted French bread with a small smear of Smart Balance and (sort of melted) smoked Gruyere cheese. Yum, so good!!( I made this just like Tina from Carrots n Cake and it was so freakin good)!!!!!!!
Breakfast: 1 cup nonfat milk, 1 whole wheat English muffin, 1/4 cup egg sub. and an orange
Lunch: 4 oz salmon, 2 cup spinach salad, 1oz sliced almonds, 1 hard boiled egg, 2 tbsp light balsamic vinaigrette dressing, 1/2 cup grapes (red), 10 wheat crackers
Snack: 1 light string cheese, and an apple
Dinner: 4 oz Turkey 1/2 cup red skin rosemary potatoes, 2 tbsp light butter spread, 2 cup veggies.
Hope this helps!!!!
Make it a great one!!
HummusRecipe from the Vita-Mix “Getting Started” guide
Makes 3 3/4 cups
- 2 – 15 ounce cans of chick peas (garbanzos), one drained, one undrained
- 1/4 cup raw sesame seeds (I omitted these)
- 1 tbsp olive oil
- 1/4 cup lemon juice
- 1 garlic glove, minced
- 1 tsp cumin
- Place all ingredients in blender in order listed.
- Blend until smooth.
- If necessary, use the tamper to push the ingredients into the blades while processing