7 Day sample meal plan

7-DAY SAMPLE MEAL PLAN

The most popular question I've been asked over the past couple of months is "What do you eat? So I've decided to post it here. Please keep in mind that this is the meal schedule that worked for me and for my weight-loss goals. You may want to consult with a personal trainer and/or healthcare professional to decide what meal plan is best for you and your weight-loss goals.

With my meal-plan you'll notice that I always bake or grill extra in order have enough for lunch the following day and sometimes even for the third day.

Monday

Meal 1. Small Granny Smith apple (for energy)

Tall glass of water


1 Serving of creatine ½ hour before strength training

Meal 2. ½ cup egg-beaters with diced mushrooms, onions, and tri-color pepper

(Once every two weeks, I buy one onion and several peppers all different

colors-red, yellow and green. I dice them and freeze them in a zip-lock bag so

that every morning I can just grab a handful sauté them in a small pan and add

egg-beaters)

1 tbsp fresh salsa

Small whole-wheat tortilla

Tall glass of water

Meal 3. Protein bar

Tall glass of water

Meal 4. Baked Orange Roughy seasoned with Lemon Pepper Mrs. Dash (re-

heated) Small microwave sweet potato

Tall glass of water

Meal 5. Chocolate protein shake-ready to drink

Tall glass of water

Meal 6 One small, grilled chicken breast

Salad-lettuce, tomatoes, cucumbers

Dressing- 2 tablespoons olive oil and balsamic vinegar

(Whisk together to make healthy, tangy vinaigrette)

Tall glass of water

Tuesday

Meal 1. ½ cup egg-beaters with tri-color peppers, onions, mushrooms and broccoli

1 tbsp of fresh salsa

1 slice whole-wheat toast

Tall glass of water


Cardio work-out

Meal 2. Café Caramel protein shake-ready to drink

Tall glass of water

Meal 3. One small, grilled chicken breast

Salad (lettuce, tomatoes, cucumbers)

Dressing-2 tablespoons olive oil and balsamic vinegar

Tall glass of water

Meal 4. Cup or fruit (cantaloupe, and berries) with fat-free vanilla yogurt

Tall glass of water

Meal 5. Home-made lean turkey burger seasoned with Mrs. Dash and topped

with 2 tbsp of fresh salsa

Zucchini, squash, and minced garlic (sautéed in 1 tbsp olive oil with a dash of

garlic-salt)

Tall glass of water

Wednesday

Meal 1. 1 cup original oatmeal with berries and cinnamon

Tall glass of Water


1 serving creatine ½ hour before strength training

Meal 2. Protein bar

Tall glass of water

Meal 3. Home-made lean turkey burger with 2 tbsp fresh salsa

1 serving brown rice

Tall glass of water

Meal 4. Baby carrots

Tall glass of water

Meal 5. Steamed Orange Roughy- seasoned with lemon, garlic and Mrs. Dash

Steamed veggies (broccoli, cauliflower, baby carrots)

Tall glass of water

Thursday

Meal 1. ½ cup egg-beaters with tri-color peppers, onions, mushrooms, broccoli

and spinach (I will throw in my eggs, any ready veggies I can find in the fridge)

1 tbsp of fresh salsa

Small whole-wheat tortilla

Tall glass of water

Cardio work-out


Meal 2. Protein bar

Tall glass of water

Meal 3. Home-made lean turkey burger

Salad (Lettuce, tomatoes, cucumbers)

Dressing- olive oil and vinegar

Tall glass of water

Meal 4. Whey protein powder with 8oz skim milk

Tall glass of water

Meal 5. Cup of fresh fruit

Tall glass of water

Meal 6. Grilled chicken breast

Grilled veggies (portabella mushrooms, red peppers, zucchini, onions)

Tall glass of water

Friday

Meal 1. Small Granny Smith apple

Tall glass of water


1 serving creatine ½ hour before strength training


Meal 2. Protein bar

Tall glass of water

Meal 3. Small grilled chicken breast

Small microwaved sweet potato

Tall glass of water

Meal 4. Chocolate protein shake-ready to drink

Tall glass of water

Meal 5. Hand-full of unsalted mixed nuts with a few dried cranberries

Tall glass of water

Meal 6. Turkey meatloaf

Salad (lettuce, tomatoes, cucumbers)

Dressing- 2 tablespoons olive oil and balsamic vinegar

Tall glass of water

Saturday

Cardio work-out


Meal 1. ½ cup egg-beaters with fresh spinach

Small whole-wheat tortilla

Tall glass of water

Meal 2. Whey protein powder blended with 8oz. skim milk

Tall glass of water

Meal 3. Turkey meatloaf

Small baked sweet potato

Tall glass of water

Meal 4. Baby carrots

Tall glass of water

Meal 5. Cheat Meal- grilled filet of beef with mushrooms and garlic sautéed in

Worcestershire sauce.

Tomato Mozzarella Salad- with olive oil and vinegar

Asparagus

(This meal varies of course. I also enjoy pasta dishes and the occasional pizza

slice on my cheat meals).

Tall glass of water

Sunday

Meal 1. ½ cup egg-beaters with veggies

1 slice whole-wheat bread

Tall glass of water

Meal 2. Protein bar

Tall glass of water

Meal 3. Chicken breast salad with 1 tbsp fat-free mayo

Lettuce and tomatoes

1 slice whole-wheat bread

Tall glass of water

Meal 4. Chocolate protein shake-ready to drink

Tall glass of water

Meal 5. Small Grilled Chicken breast

Steamed broccoli

Tall glass of water