Jmrie_
in memoriam 1995-2021
- Joined
- Aug 21, 2017
- Posts
- 104,956
- Solutions
- 1
- Reaction
- 53,216
- Points
- 27,061
- Age
- 28
Day 1
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Breakfast
(266 calories)
Egg Toast
• 1 slice whole-wheat bread, toasted
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper.
• 2 Tbsp. salsa
Top toast with egg and salsa.
• 1 medium banana
A.M. Snack (63 calories)
• 3/4 cup blueberries
Lunch (319 calories)
Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 2/3 cup chickpeas, rinsed
• 1 Tbsp. almonds, chopped
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar, 2 tsp. olive oil and freshly ground pepper.
P.M. Snack (62 calories)
• 1 medium orange
Dinner (470 calories)
• 1 serving You do not have permission to view the full content of this post. Log in or register now.
• 1 cup steamed green beans
• 1 baked medium red potato, drizzled with 1/2 Tbsp. olive oil and a pinch each of salt and pepper.
Day 2
Pictured Recipe: You do not have permission to view the full content of this post. Log in or register now.
Meal Prep Tip
Pack up the leftovers from dinner tonight to take for lunch on Day 3.
Breakfast (287 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries
A.M. Snack (95 calories)
• 1 medium apple
Lunch (330 calories)
Veggie-Hummus Sandwich
• 2 slices whole-grain bread
• 3 Tbsp. hummus
• 1/4 avocado, mashed
• 1/4 cup cucumber slices
• 1/4 medium red bell pepper, sliced
• 1/4 cup shredded carrots
• 1 cup mixed greens
Spread bread with hummus and avocado and layer on vegetables.
P.M. Snack (80 calories)
• 3/4 medium red bell pepper, sliced
• 2 Tbsp. hummus
Dinner (425 calories)
• 2 cups You do not have permission to view the full content of this post. Log in or register now.
Day 3
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Meal Prep Tip
Cook and extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4.
Breakfast (276 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 1/2 Tbsp. slivered almonds
• 2 tsp. honey
Top yogurt with blueberries, almonds and honey.
A.M. Snack (102 calories)
• 2 medium carrots
• 2 Tbsp. hummus
Lunch (319 calories)
• 1 1/2 cups You do not have permission to view the full content of this post. Log in or register now.
P.M. Snack (46 calories)
• 1 cup strawberries
Dinner (437 calories)
• 1 serving You do not have permission to view the full content of this post. Log in or register now.
• 4 oz. cooked chicken ******, cooked in 1 1/2 tsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of salt and pepper
• 3/4 cup cooked quinoa
Day 4
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Breakfast (287 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries
A.M. Snack (95 calories)
• 1 medium apple
Lunch (335 calories)
Green Salad with Chicken
• 3 cups mixed greens
• 3 oz. leftover cooked chicken ******
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup shredded carrot
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.
P.M. Snack (62 calories)
• 1 medium orange
Dinner (446 calories)
• 1 serving You do not have permission to view the full content of this post. Log in or register now.
• 1/2 cup cooked brown rice
• 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.
Day 5
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Meal Prep Tip
Pack up the leftovers from dinner tonight to take for lunch on Day 6.
Breakfast (268 calories)
• 1/2 cup rolled oats, cooked in 1 cup milk
• 1/2 cup sliced strawberries
Cook oats and top with strawberries and a pinch of cinnamon.
A.M. Snack (64 calories)
• 1/2 bell pepper, sliced
• 2 Tbsp. hummus
Lunch (315 calories)
Toaster-Oven Tostadas
• 2 corn tortillas
• 2/3 cup canned black beans, rinsed
• 1/2 bell pepper, sliced
• 2 Tbsp. shredded Cheddar cheese
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans, bell pepper and cheese. Toast until the cheese begins to melt. Top with salsa.
P.M. Snack (42 calories)
• 1/2 cup blueberries
Dinner (410 calories)
• 1 1/4 cups You do not have permission to view the full content of this post. Log in or register now.
• 2 cups mixed greens, topped with 1 Tbsp. red wine vinegar and 2 tsp. olive oil.
P.M. Snack (92 calories)
• 3/4 cup You do not have permission to view the full content of this post. Log in or register now.
Day 6
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Breakfast (287 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries
A.M. Snack (62 calories)
• 1 medium orange
Lunch (347 calories)
• 1 1/4 cups You do not have permission to view the full content of this post. Log in or register now.
• 1 kiwi fruit
P.M. Snack (46 calories)
• 1 cup strawberries
Dinner (458 calories)
Toaster-Oven Tostada
• 2 corn tortillas
• 1/2 cup canned black beans, rinsed
• 2 Tbsp. shredded Cheddar cheese
• 1/4 avocado
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.
• 2 cups mixed greens, topped with1 Tbsp. lime juice and 2 tsp. olive oil.
Day 7
Pictured Recipe: You do not have permission to view the full content of this post. Log in or register now.
You do not have permission to view the full content of this post. Log in or register now.
Breakfast (255 calories)
Egg & Tomato Toast
• 1 corn tortilla
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch of pepper.
• 5 cherry tomatoes, halved
Top tortilla with egg and tomatoes.
• 1 medium banana
A.M. Snack (115 calories)
• 3/4 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds
Lunch (308 calories)
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2.5 oz. chunk light tuna in water, drained
• 1/2 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try tomatoes & cucumbers)
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.
P.M. Snack (62 calories)
• 1 medium orange
Dinner (440 calories)
• 1 serving You do not have permission to view the full content of this post. Log in or register now.
Note: This meal plan is controlled for calories, fiber, saturated fat and sodium. If another nutrient is of particular concern, speak with your health-care provider about altering this meal plan to better suit your individual health needs.
Pictured Recipe: You do not have permission to view the full content of this post. Log in or register now.
Breakfast
(266 calories)
Egg Toast
• 1 slice whole-wheat bread, toasted
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper.
• 2 Tbsp. salsa
Top toast with egg and salsa.
• 1 medium banana
A.M. Snack (63 calories)
• 3/4 cup blueberries
Lunch (319 calories)
Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 2/3 cup chickpeas, rinsed
• 1 Tbsp. almonds, chopped
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar, 2 tsp. olive oil and freshly ground pepper.
P.M. Snack (62 calories)
• 1 medium orange
Dinner (470 calories)
• 1 serving You do not have permission to view the full content of this post. Log in or register now.
• 1 cup steamed green beans
• 1 baked medium red potato, drizzled with 1/2 Tbsp. olive oil and a pinch each of salt and pepper.
Day 2
Pictured Recipe: You do not have permission to view the full content of this post. Log in or register now.
Meal Prep Tip
Pack up the leftovers from dinner tonight to take for lunch on Day 3.
Breakfast (287 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries
A.M. Snack (95 calories)
• 1 medium apple
Lunch (330 calories)
Veggie-Hummus Sandwich
• 2 slices whole-grain bread
• 3 Tbsp. hummus
• 1/4 avocado, mashed
• 1/4 cup cucumber slices
• 1/4 medium red bell pepper, sliced
• 1/4 cup shredded carrots
• 1 cup mixed greens
Spread bread with hummus and avocado and layer on vegetables.
P.M. Snack (80 calories)
• 3/4 medium red bell pepper, sliced
• 2 Tbsp. hummus
Dinner (425 calories)
• 2 cups You do not have permission to view the full content of this post. Log in or register now.
Day 3
Pictured Recipe: You do not have permission to view the full content of this post. Log in or register now.
Meal Prep Tip
Cook and extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4.
Breakfast (276 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 1/2 Tbsp. slivered almonds
• 2 tsp. honey
Top yogurt with blueberries, almonds and honey.
A.M. Snack (102 calories)
• 2 medium carrots
• 2 Tbsp. hummus
Lunch (319 calories)
• 1 1/2 cups You do not have permission to view the full content of this post. Log in or register now.
P.M. Snack (46 calories)
• 1 cup strawberries
Dinner (437 calories)
• 1 serving You do not have permission to view the full content of this post. Log in or register now.
• 4 oz. cooked chicken ******, cooked in 1 1/2 tsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of salt and pepper
• 3/4 cup cooked quinoa
Day 4
Pictured Recipe: You do not have permission to view the full content of this post. Log in or register now.
Breakfast (287 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries
A.M. Snack (95 calories)
• 1 medium apple
Lunch (335 calories)
Green Salad with Chicken
• 3 cups mixed greens
• 3 oz. leftover cooked chicken ******
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup shredded carrot
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.
P.M. Snack (62 calories)
• 1 medium orange
Dinner (446 calories)
• 1 serving You do not have permission to view the full content of this post. Log in or register now.
• 1/2 cup cooked brown rice
• 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.
Day 5
Pictured Recipe: You do not have permission to view the full content of this post. Log in or register now.
Meal Prep Tip
Pack up the leftovers from dinner tonight to take for lunch on Day 6.
Breakfast (268 calories)
• 1/2 cup rolled oats, cooked in 1 cup milk
• 1/2 cup sliced strawberries
Cook oats and top with strawberries and a pinch of cinnamon.
A.M. Snack (64 calories)
• 1/2 bell pepper, sliced
• 2 Tbsp. hummus
Lunch (315 calories)
Toaster-Oven Tostadas
• 2 corn tortillas
• 2/3 cup canned black beans, rinsed
• 1/2 bell pepper, sliced
• 2 Tbsp. shredded Cheddar cheese
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans, bell pepper and cheese. Toast until the cheese begins to melt. Top with salsa.
P.M. Snack (42 calories)
• 1/2 cup blueberries
Dinner (410 calories)
• 1 1/4 cups You do not have permission to view the full content of this post. Log in or register now.
• 2 cups mixed greens, topped with 1 Tbsp. red wine vinegar and 2 tsp. olive oil.
P.M. Snack (92 calories)
• 3/4 cup You do not have permission to view the full content of this post. Log in or register now.
Day 6
Pictured Recipe: You do not have permission to view the full content of this post. Log in or register now.
Breakfast (287 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries
A.M. Snack (62 calories)
• 1 medium orange
Lunch (347 calories)
• 1 1/4 cups You do not have permission to view the full content of this post. Log in or register now.
• 1 kiwi fruit
P.M. Snack (46 calories)
• 1 cup strawberries
Dinner (458 calories)
Toaster-Oven Tostada
• 2 corn tortillas
• 1/2 cup canned black beans, rinsed
• 2 Tbsp. shredded Cheddar cheese
• 1/4 avocado
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.
• 2 cups mixed greens, topped with1 Tbsp. lime juice and 2 tsp. olive oil.
Day 7
Pictured Recipe: You do not have permission to view the full content of this post. Log in or register now.
You do not have permission to view the full content of this post. Log in or register now.
Breakfast (255 calories)
Egg & Tomato Toast
• 1 corn tortilla
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch of pepper.
• 5 cherry tomatoes, halved
Top tortilla with egg and tomatoes.
• 1 medium banana
A.M. Snack (115 calories)
• 3/4 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds
Lunch (308 calories)
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2.5 oz. chunk light tuna in water, drained
• 1/2 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try tomatoes & cucumbers)
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.
P.M. Snack (62 calories)
• 1 medium orange
Dinner (440 calories)
• 1 serving You do not have permission to view the full content of this post. Log in or register now.
Note: This meal plan is controlled for calories, fiber, saturated fat and sodium. If another nutrient is of particular concern, speak with your health-care provider about altering this meal plan to better suit your individual health needs.
