4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks
|
|
- Clifton Pitts
- 5 years ago
- Views:
Transcription
1
2 How it Works Choose a schedule to follow: 4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks Are you Breastfeeding? Eat 4 meals a day, plus 2 snacks from the Calorie Snack list. Include any additional food you feel your body needs, especially if you are exercising. Are you Pregnant? Ideally you should eat 5-6 small meals that are approximately calories. In this plan we recommend 4 meals a day, plus 2 snacks from the Calorie Snack list. In the second and third trimester, increase intake by adding an additional snack if exercising. Please refer to the Prenatal Nutrition 411 for more detailed information pregnancy weight gain. TDE If you are a person that loves exact numbers and science > Calculate your TDE Total Daily Expenditure in the Moms Into Fitness App. This TDE # is how many calories you need to maintain your weight. As you will see, all calories are listed next to each meal in the Mix n Match. All dietetic decisions are to be made with your HealthCare Provider and/or Lactation Specialist. The plan below is a general guide. *Never drop below 1200 calories/day. Plan Ahead Your lifestyle, job, family, schedule all influence your nutrition. To make it easier, do some meal prep. Wash, dry and prep all produce so it is ready when you need it! You can also spend 1-2 hours in the kitchen to prepare and portion every meal for the week. Drink Water Your body needs 9-10 cups of water (without exercise). Plus one cup for every 15 minutes of exercise. If you are pregnant, you need at least 10 cups of water. And if you are breastfeeding you need about 16 cups of water. Keep in mind that 20% of water intake comes from food. 2
3 Pregnancy & Breastfeeding If you are Pregnant or Breastfeeding, you will eat 4 meals + 2 snacks. Ideally you should replace the snacks in this Two Week plan with the snacks below. If you are exercising it is important to have a snack within the hour of exercising. This is in addition to the 4 meals + 2 snacks. But, as mentioned in the Breastfeeding & Pregnancy guidelines in the Mix n Match Plan pages 20-22, the best way to know you are eating the proper amount is a slow steady weight gain (during pregnancy) & milk production (during breastfeeding). Pregnancy & Breastfeeding Replacement Snacks 1 cup low-fat cottage cheese + ¼ cup raspberries ½ cup shelled pistachios + ½ cup baby carrots 1 hard boiled egg (chopped) + ½ avocado (chopped) Ants on a Log: 1 Tbsp almond butter + 2 celery stalks + 2 Tbsp raisins. Prep: smear almond butter on celery stalks and top with raisins. Cream Cheese Roll: 3-4 slices deli meat + 2 Tbsp cream cheese + ½ medium apple, sliced. Prep: spread cream cheese on apple then wrap deli meat around each slice. PB Pear: 1 pear, sliced + 1 Tbsp peanut butter + 1 Tbsp chopped walnuts. Prep: top pear slices with peanut butter and walnuts. 6 ounces Greek yogurt + 2 Tbsp pumpkin puree (mix into yogurt) + 1 Tbsp walnuts 1 medium apple + 2 string cheese 2 Tbsp Nut butter (a favorite at MIF is almond butter) on 1 slice whole grain bread or bagel Apple Oat Bake: 1 medium apple, sliced + 10 chopped walnuts + 2 Tbsp oats. Prep: for 20 minutes. 1 Whole grain pita bread filled with grilled chicken and favorite vegetables Grilled cheese sandwich - add tomato or ham Dried fruit with a side of string cheese 1 cup Fortified cereal + ½ cup milk 6 ounces Greek yogurt topped with granola or dried fruit Make a smoothie out of milk and fruit. For an extra boost of protein, scoop 1 tablespoon of peanut butter in the mix. 3
4 Day 1 English Muffin Sandwich 1 egg (poached or scrambled) 2 thin sliced deli meat of choice ½ cup spinach leaves 1 light English muffin Prep: Make a sandwich out of all ingredients. Power Bowl 1 cup whole grain cereal of your choice 1 cup skim milk 1 cup blueberries 5 sliced almonds Prep: Mix everything in the same bowl. Apple Salad 2 cups mixed greens 3 ounces grilled chicken 2 Tbsp seeds/nuts 1 Tbsp olive oil 1 Tbsp balsamic vinegar 1 diced apple Prep: Mix as salad. Tacos 3 ounces lean beef seasoned with taco seasoning 2 taco shells ½ cup lettuce Prep: Cook beef, add to taco shells and serve with salsa. 2 cups watermelon, cubed 1 medium orange 4
5 Day calorie granola bar 1 medium fruit ½ cup oatmeal (made with water) ¼ cup berries 15 raw almonds Quinoa Bowl ½ cup sautéed mushrooms ½ cup sautéed tomatoes ¼ cup diced onions, cooked ¾ cup quinoa Prep: Mix ingredients and serve with 2 cups leafy greens + ½ cup veggies + 2 Tbsp salad dressing 2 cups reduced-sodium vegetable soup 1 medium baked or sweet potato topped with 1 T butter 1 medium apple 1 banana 5
6 Day 3 Egg Burrito 2 eggs, scrambled 1 tortilla ½ cup cooked onions, spinach, mushrooms ¼ cup skim cheese Prep: Combine eggs, veggies, and cheese on tortilla and wrap like a burrito. Pick 2 1 medium sweet potato 1 Tbsp chopped walnuts 2 cups leafy greens 1 cup chopped veggies 2 Tbsp dressing Prep: Bake sweet potato and top with walnuts. Serve with salad. Power Bowl 1 cup whole grain cereal of your choice 1 cup skim milk 1 cup blueberries 5 sliced almonds Prep: Mix everything in the same bowl. Veggie Spaghetti 2 cups spaghetti squash, cooked 1 cup sliced mushrooms, sautéed 3 ounces boiled chicken breast (shredded or diced) Prep: Top all ingredients with 1 tsp olive oil, 2-3 leaves fresh basil, 1 Tbsp Parmesan cheese. 1 medium orange 2 cups watermelon, cubed 6
7 Day calorie granola bar 1 medium fruit ½ bagel topped with 1 Tbsp natural peanut butter ½ cup blueberries Lettuce Tacos 5 ounces ground turkey seasoned with taco seasoning 2 Tbsp shredded cheese ½ tomato, diced lettuce leaves Prep: Create lettuce tacos and serve with 1 cup strawberries. Family Meal: Slow Cooker Fajitas Makes 8 servings 1 of each: medium green, yellow & red peppers; cut into ½ inch strips 1 sweet onion; cut into ½ in strips 2 pounds beef (skirt steak works well) or chicken ¾ cup water 1 package fajita seasoning 1 cup salsa (optional) 8 low carb tortillas, warm ½ c salsa ½ cup shredded cheese Slow Cooker Prep: Place the peppers and onions in slow cooker, top with meat. Combine water, fajita seasoning and salsa (optional). Pour over meat. Cover and cook on low for 8-9 hours or until tender. Using slotted spoon, place about ¾ cup meat mixture down center of each tortilla. Top with 1 Tbsp cheese and 1 Tbsp salsa. Eat 1 fajita. Serve with 1 cup diced fruit of choice. 1 banana 50 snap peas 7
8 Day 5 English Muffin Sandwich 1 egg (poached or scrambled) 2 thin sliced deli meat of choice ½ cup spinach leaves 1 light English muffin Prep: Make a sandwich out of all ingredients. 1 cup old-fashioned oatmeal cooked with ½ cup skim milk & 1 tsp maple syrup 1 diced pear Quinoa Bowl ½ cup sautéed mushrooms ½ cup sautéed tomatoes ¼ cup diced onions, cooked ¾ cup quinoa Prep: Mix ingredients and serve with 2 cups leafy greens + ½ cup veggies + 2 Tbsp salad dressing Family Meal: Greek Chicken Makes 6 servings 6 chicken breasts (4 ounce portion) 1 cup lemon juice 2 Tablespoons olive oil 3 cloves garlic, minced ½ Tablespoon dried oregano ½ Tablespoon salt 1/8 teaspoon black pepper *Stovetop Prep: Heat skillet and cover with cooking spray. Empty contents to bag into skillet. Add dried oregano, salt and pepper. Cover and cook until chicken is completely cooked. *Bake Prep: Heat oven to 375 degrees. Place contents of bag into pan. Add oregano, salt and pepper. Cover with aluminum foil and bake minutes or until chicken is completely cooked. * Use either Stovetop Prep or Bake Prep, not both Eat 1 chicken breast. Serve with large garden salad and 2 Tbsp oil-based dressing. 2 cups watermelon, cubed ¾ cup lite applesauce 8
9 Day 6 1 cup skim milk 1 medium orange 1-1/4 cup cereal 1 hardboiled egg (whole egg) Blueberry waffle 1 frozen or fresh waffle ¾ cup frozen mixed berries Prep: Defrost mixed berries and spoon over waffle. Serve with 4 ounces skim milk. 3 ounces grilled chicken 1 medium baked sweet potato 1 cup steamed green beans topped with 2 Tbsp Parmesan cheese 5 ounces baked fish of choice seasoned with 1 Tbsp butter and lemon ½ cup cooked long-grain brown rice 1 cup cooked broccoli 1 banana ¾ cup lite applesauce 9
10 Day 7 2 eggs, scrambled 1 tortilla + ½ cup cooked onions, spinach, mushrooms ¼ cup skim cheese (combine egg, veggies, and cheese on tortilla and wrap like a burrito) Smoothie 4 cups fresh spinach 1 cup frozen fruit mix 1 cup coconut water 1 medium apple sliced Prep: Blend ingredients in blender. You can make a larger batch ahead of time and freeze in small baggies. Avocado Turkey Burger 3 ounces ground cooked turkey patty ¼ avocado (sliced) 1cup spinach leaves 2 slices whole grain bread. Prep: place avocado, spinach and turkey patty on bread to make sandwich. Family Meal: Slow Cooker Rotisserie Chicken Noodle Soup Makes 6 servings 1 whole young chicken or 2 pounds boneless, skinless chicken breast, diced 4 cups water 4 cups low sodium chicken broth 12 ounces frozen noodles or pasta of choice 1 onion, halved ¾ cup diced carrots ½ cup diced celery non-stick cooking spray Slow Cooker Prep: Use slow cooker liner or spray non-stick cooking spray. Cut onion in half and place at bottom of slow cooker. Place whole chicken on top of onion. Cook 4-6 hours. Remove chicken from slow cooker. Remove skin from chicken, dice chicken and refrigerate. Add all remaining ingredients to slow cooker. Cook 1 hour, then add chicken and serve. Eat 2 cups. 50 snap peas 2 cups watermelon, cubed 10
11 Day 8 Egg white Omelet 3 egg whites ½ cup cooked spinach ½ cup sliced mushrooms Prep: Prepare omelet in skillet and serve with ½ cup raspberries. Greek Salad 2 cups lettuce ½ cup diced cucumbers ¼ avocado ½ tomato diced 3 ounces grilled chicken 2 Tbsp Clean Greek dressing Simple Salad 2 cups mixed greens 3 ounces grilled chicken ½ cup mixed vegetables 2 Tbsp dressing Family Meal: Meatless Chili Makes 4 Servings 1 can stewed tomatoes 1 can dices tomatoes 2 cans Black Beans, drained ¾ cup diced carrots 1 package chili seasoning 4 cloves minced garlic 1 Tablespoon olive oil 1 Tablespoon dried parsley flakes Stovetop Prep: In deep skillet, sauté garlic and oil. Add carrots, tomatoes, beans, seasoning mix, parsley, & 1 can water. Cook on medium heat for minutes. Eat 1 ½ cups. Serve with ¼ cup shredded cheese. We are planning leftovers later this week so you can double batch. 1 kiwi 1 string cheese + 1/8 cup almonds 11
12 Day 9 Egg white Omelet 3 egg whites ½ cup cooked spinach ½ cup sliced mushrooms Prep: Prepare omelet in skillet and serve with ½ cup raspberries. 3 ounce tuna salad made with spices and 1 Tbsp mayonnaise 6 whole grain crackers 1 cup raw veggies ½ cup Greek yogurt 1 cup mixed fruit Chicken Wrap 6-inch tortilla 5 ounces grilled chicken ½ medium sliced tomato ¼ sliced avocado ½ cup sliced cucumber Prep: Place all ingredients on tortilla and wrap. 1 cup blueberries ½ medium cucumber, sliced + 2 Tbsp low-fat cream cheese or hummus 12
13 Day 10 1 cup old-fashioned oatmeal made with ½ cup skim milk & 1 tsp maple syrup 1 diced pear 1 slice whole grain bread 1 Tbsp natural peanut butter ½ cup sliced strawberries 6 ounces yogurt Soup & Sandwich 2 cups soup 1 slice whole grain bread 4 slices deli meat ½ sliced tomato 1 lettuce leaf 2 Tbsp shredded cheese Prep: combine for soup and sandwich. Family Meal: Slow Cooker Rotisserie Chicken Makes 6 Servings 1 whole young chicken 1 onion, halved garlic salt Slow Cooker Prep: Use slow cooker liner or spray non-stick cooking spray. Cut onion in half and place at bottom of slow cooker. Place whole chicken on top of onion, sprinkle with garlic salt. Cook 4-6 hours. Remove chicken from slow cooker. Remove skin from chicken, and serve. Eat 5 ounces. Serve with 1 cup steamed broccoli. 1 large orange 1 string cheese + 1/8 cup almonds 13
14 Day 11 1 cup non-fat, plain Greek yogurt 1 cup blueberries 10 walnuts 1 slice whole grain bread 1 Tbsp natural peanut butter ½ cup sliced strawberries 6 ounces yogurt 2 cups sliced, crunchy veggies (peppers, carrots, celery) 4 Tbsp hummus 1 cup soup Eggplant Bake 5 slices eggplant, baked until soft 5 slices tomato + ¼ cup shredded mozzarella cheese 1 cup quinoa, cooked 1 cup sautéed kale (or spinach) 1 clove garlic, minced 1 Tbsp olive oil. Prep: layer tomato and cheese on eggplant, bake until cheese melts. Mix quinoa and spinach, top with garlic and oil. 2 cups whole strawberries 1 banana with 1 Tbsp peanut butter 14
15 Day 12 1 cup old-fashioned oatmeal made with ½ cup skim milk & 1 tsp maple syrup 1 diced pear 3 ounce tuna salad made with spices and 1 Tbsp mayonnaise 6 whole grain crackers 1 cup raw veggies ½ cup Greek yogurt 1 cup mixed fruit Leftover Meatless Chili 1-1/2 hardboiled eggs ½ medium cucumber, sliced + 2 Tbsp low-fat cream cheese or hummus 15
16 Day 13 Smoothie 4 cups fresh spinach 1 cup frozen fruit mix 1 cup coconut water 1 medium apple sliced Prep: Blend ingredients in blender. You can make a larger batch ahead of time and freeze in small baggies. Homemade Lunchable 10 crackers 5 ounces turkey (cut into cracker-size pieces) 2 slices tomato (cut into 10 pieces) 2 slices cheese (cut into 10 pieces) 1 cup raw carrots Prep: Layers crackers and serve with raw carrots. Greek Salad 2 cups lettuce ½ cup diced cucumbers ¼ avocado ½ tomato diced 3 ounces grilled chicken 2 Tbsp Clean Greek dressing Family Meal: Panko Breaded Chicken Tenders Makes 4 Servings 1 lb. Chicken Breasts or Tenders, sliced into 8 tenders 1 egg ½ cup Panko bread crumbs ¼ cup grated Parmesan Cheese ½ Tbsp dried parsley flakes non-stick cooking spray Bake Prep: Heat oven to 400 degrees. Spray baking pan with cooking spray. Beat egg. In a separate dish mix parmesan cheese, bread crumbs and parsley flakes. Dredge chicken in egg, then in bread crumb mixture. Bake minutes. Eat 2 Tenders. Serve with 1 cup steamed broccoli or green beans, drizzled with 1 tsp, olive oil and parmesan cheese sprinkle. Plus 1 cup of milk. 1 large orange 1 banana with 1 Tbsp peanut butter 16
17 Day 14 1 cup non-fat, plain Greek yogurt 1 cup blueberries 10 walnuts Lettuce Tacos 5 ounces ground turkey seasoned with taco seasoning 2 Tbsp shredded cheese ½ tomato, diced 3-4 lettuce leaves Prep: Create lettuce tacos and serve with 1 cup strawberries. Simple Salad 2 cups mixed greens 3 ounces grilled chicken ½ cup mixed vegetables 2 Tbsp dressing 5 ounces fish of choice seasoned with 1 Tbsp butter and lemon ½ cup long-grain brown rice 1 cup cooked broccoli 6 oz Greek yogurt Apple Oat Bake 1 medium apple, sliced 10 chopped walnuts 2 Tbsp oats Prep: Layer and for 20 minutes. 17
18 Week 1 Shopping List Produce: 1 Small Bag Frozen Fruit 6 Cups Leafy Spinach or Mixed Greens 2 Tomatoes 1 Cucumber 4 Oranges 3 Medium Sweet Potatoes 2 Cups Raw Veggies (Carrots, Broccoli, Red Pepper, Green Pepper) 3 Garlic cloves 2 Onions (White & Yellow Sweet) 1 Avocado 1 Spaghetti Squash 1 Carton Mushrooms 1 Cup Fresh Green Beans 2-3 Packages Diced Watermelon 3 Apples 1 Pear 1 Bag Grapes 2 Small Plums 100 Snap Peas 2 Mini Cartons Lite Applesauce 1 Head lettuce 1-3 Cartons Berries 3 Bananas 1 Celery Stalk Dairy: 12 Eggs (1 carton) 1 Quart Skim Milk 1 Package Shredded Cheese 1 Stick Unsalted Butter 1 Jar Parmesan Cheese Condiments: 1 Bottle Olive Oil 1 Bottle Balsamic Vinegar 1 Bottle Oil Based Dressing 1 Bottle Mustard 1 Carton Cilantro 1 Carton Italian Spices 1 Carton Oregano 1 Bottle Maple Syrup Meat: ¼ lb. Low Sodium Deli Meat 21 Ounces Chicken (16 ounces = 1lb.) 3 oz. Ground Beef 5 oz. Ground Turkey 32 oz. (2 lbs.) Skirt Steak 5-6 oz. White Fish 1 Whole Young Chicken or 2 lbs Boneless, Skinless Chicken Breast Bread/Pasta: 1 Bag Long Grain Wild Rice 1 Package of 6 Whole Wheat (Sandwich Thins) 1 Package of 6 English Muffins 1 Box of Whole Wheat Cereal 1 Package of 6-8 Corn Tortillas 1 Package of 6-8 Low Carb Tortillas oz. (1 box) Pasta 1 Bagel 1 Package Whole Grain Fresh or Frozen Waffles Other: 1 Package Raw Seed/Nuts (Raw Almonds) 1 Package or Bag Quinoa 1 Bottle Lemon Juice 1 Package Chopped Walnuts 1 Container Hummus 2 Cans Black Beans 1 Can Salsa 1 Jar Natural Peanut butter 1 Carton Coconut Water (optional) 1 Jar Marinara Sauce 1 Box Granola Bars 2 Cans Reduced Sodium Vegetable Soup 1 Package Old-Fashioned Oatmeal 1 Box Low Sodium Chicken Broth 1 Can Non-Stick Cooking Spray 18
19 Week 2 Shopping List Produce: 1-2 Bags Frozen Mixed Vegetables 5.5 Cups Spinach 1 Bag Carrots 1 Carton Strawberries 1 Carton Mushrooms 1 Carton Raspberries 2 Bananas 1 Package Frozen Mixed Berries 1 Avocado 1-2 Tomatoes 1-2 Cauliflower Heads 1 Sweet Potato 1 Cup Fresh Green Beans 1 Kiwi 1 Carton Blueberries 1 Cucumber 2 Oranges 1 Apple 1 Lemons 2 Pears 1 Red onion 1 Eggplant 1-2 Broccoli Heads 1 Bag of Lettuce leaves 8 Cups Mixed Greens (Kale, Spinach and Lettuce) 2 Cups Raw Veggies (Bell Peppers, Carrots, and Celery Stalks) Dairy: 12 Eggs (1 carton) 1 Container Egg Whites 1 Can Coconut milk (optional) 1 Package Mozzarella cheese 1 Package String cheese 1 Quart Skim milk 1 Package Sliced Low Fat Cheese 1 Jar Parmesan Cheese 1 Carton Cottage Cheese 1 Carton Flavored Cream Cheese or Hummus 3-4 Containers of Greek Yogurt 1 Package Shredded Cheese 1 Stick Unsalted Butter Meat: 4 oz. Chicken Breast or Tenders 7 oz. Lean Turkey Breast -shaved 8 oz. Ground Turkey 3 oz. Skirt Steak 1 Canned Tuna in Water 3 oz. Pork Tenderloin 5 oz. Fish of your choice 1 Whole Young Chicken Bread/Pasta: 1 Package Whole Grain Dinner Roll 1 Package Old-fashioned oatmeal 1 Box Reduced Fat Crackers 1 Package of Whole Grain Pita 1 Box of Whole Grain Crackers oz. (1 box) Whole Wheat Pasta 1 Package Long Grain Brown Rice 1 Container Panko Bread Crumbs 1 Package of 6-8 Whole Wheat Tortillas 1 Loaf Whole Grain Bread Other: 1 Package Sliced Almonds 1 Jar Honey 1 Can Stewed Tomatoes 1 Can Diced Tomatoes 2 Cans Black Beans 1 Package Walnuts 1 Jar Marinara Sauce 1-2 Cans Low Sodium Vegetable or Chicken Soup 1 Bottle Clean Greek Dressing Condiments: 1 Jar Light Mayonnaise 1 Jar Garlic 1 Bottle Olive Oil 1 Jar Peach Jam (or any jam you choose) 1 ContainerFresh Basil 1 Package Chili Seasoning Mix 1 Container Rosemary 1 Container Chopped Parsley 1 Jar Natural Peanut Butter 1 Bottle Clean Greek Dressing 1 Can Non-Stick Cooking Spray 1 Bottle Maple Syrup 19
Week 5 Table of Contents Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 Week 3 Week 8 Week 4 Dining Out Guide
Table of Contents Getting Started...3 Tips...4 Food Swap List...5 Week 1...7 Day 1...9 Day 2... 11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1...25 Day 2...27 Day 3...29 Day
More informationTable of Contents Week 5 Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 ifit - NUTRITION GUIDE 8- Week 3 Week 8 WEEK GUIDE T Week 4
Table of Contents Getting Started... 3 Tips... 4 Food Swap List... 5 Week 1... 7 Day 1...9 Day 2...11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1... 25 Day 2...27 Day 3...
More information1500 Calorie Meal Plan
Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds
More information14- Day Build Meal Plan
14- Day Build Meal Plan DAY 1 Prepare extra quinoa and Baked Lemon Chicken* for tomorrow s lunch DAY 2 Make extra brown rice and Turkey Chili* for tomorrow s lunch DAY 3 Want to Build Some Muscle? Your
More informationBreakfast 300 Calories
Contents Breakfast 300 Calories... 3 Breakfast 400 Calories... 5 Breakfast 500 Calories... 7 Lunch 300 Calories... 9 Lunch 400 Calories... 11 Lunch 500 Calories... 13 Dinner 300 Calories... 15 Dinner 400
More information21 Days of Meal Planning - Week 3
21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All
More informationEasy Italian Wedding Soup
2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted
More information14- Day Build Meal Plan
14- Day Build Meal Plan Want to Build Some Muscle? Your 14- Day Meal Plan combines lean protein with high quality, complex carbs to support muscle growth. Use the pantry and shopping list at the end of
More information1600 Calorie Meal Plans
1600 Calorie Meal Plans - All meals are modeled after the plate method to include about 1 cup of carbohydrates or starches, 3 to 4 ounces of protein, and an unlimited amount of non starchy vegetables.
More informationTHE MOTHER S PRENATAL GUIDE HEALTHY MOTHER, HEALTHY BABY WHOLE BODY HEALTH PROGRAM FOR YOU AND YOUR BABY. Seven-Day Meal Plan
THE MOTHER S PRENATAL GUIDE HEALTHY MOTHER, HEALTHY BABY WHOLE BODY HEALTH PROGRAM FOR YOU AND YOUR BABY. Seven-Day Meal Plan Based on 2000 Calories Per Day (other calorie range options available in complete
More informationGet Your Awesome On! Meal Plan and Recipes Week 6 1
Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and
More informationFOR ONE Winter Reset Week 3
FOR ONE Winter Reset Week 3 PREP GUIDE DAY #14: Cook spaghetti squash * see prep guide page 2 Make marinara sauce * see prep guide page 2 Roasted sweet potatoes * see prep guide page 2 1¾ cups cooked quinoa
More information14- Day Burn Meal Plan
14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel
Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie
More informationSUN MON TUE WED THU FRI SAT. Microwave Apple Peanut Butter Muffin (6) 1/2 cup nonfat Greek yogurt (0) 369 (6)
Weekly Meal Plan SUN MON TUE WED THU FRI SAT Bacon, Egg, Zucchini, and Cheese Muffins (2) 1 1 light English muffin (2) 1 cup fresh fruit (0) Microwave Apple Peanut Butte Muffin (6) 1/2 cup nonfat Greek
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce
HEALTHY PLAN 01-11-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan- Asian BBQ Chicken Healthy Plan - Cauliflower Fried Rice Healthy Plan Ground Turkey Spaghetti Sauce Healthy Plan Honey Whole Wheat
More informationGet Your Awesome On! Meal Plan and Recipes Week 1 1
Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad
More informationONE DISH MEALS & CASSEROLES
ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish
More information14- Day Burn Meal Plan
14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping
More informationFall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching
Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN
SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter
More information24 day challenge sample meal plan
24 day challenge sample meal plan For optimal results, add a little protein with each snack too Day 1 Breakfast: meal replacement shake or veggie omelet and grapes Snack: banana Before lunch: catalyst
More informationSample Meal Plan & Recipes
Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal
More informationNutrition Guide. protein 25 g. carbohydrate 6 g. fat 5
Getting Started Welcome to the Nutrition Guide. This is your key to success! Following this meal plan will help you eat right and build lean, strong muscle. Designed to be simple and easy to follow, this
More informationNutritious Cooking for the Student Athlete
Nutritious Cooking for the Student Athlete Cookbook and Program by Megan Eiche meiche1@binghamton.edu Allyson Maltz amaltz1@binghamton.edu Health and Wellness Studies Nutrition and Fitness Interns Nutritional
More informationBreakfast. 2. 1/2 cup pre-prepped oatmeal with craisins (See Recipe section) 2 hard boiled eggs
Breakfast Pick from these and mix in any order with the lunches and dinners. Shakeology can also be a great breakfast mixed with frozen fruit etc., there are endless combinations! NOTE: Before all meals
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Mega Menu WEEK 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Lunch Supper Snacks for the Day Muesli with rolled oats, nuts, dried fruit Glass of orange or grapefruit juice Toasted back bacon and
More informationSlow Cooker Harvest Chili Makes 8 servings
Crock Pot Recipes Slow Cooker Harvest Chili Makes 8 servings 1 medium onion, chopped 1 green bell pepper, chopped 4 garlic cloves, chopped 2 teaspoons Chili powder 2 teaspoons Ground Cumin 1 teaspoon salt
More informationAmber s Best Recipes March 12, 2016 RECIPES. Amber s Best Recipes
RECIPES Amber s Best Recipes 1 Breakfast Pick Your Carb: 1/2 Cup Old Fashioned or Steel Cut Oats or 1 piece Sprouted Grain Toast (like Ezekiel) or 1 Sprouted Grain (like Ezekiel) or Whole Wheat Tortilla
More informationY OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!
I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several
More information7-Day Sample Meal Plan
7-Day Sample Meal Plan Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch:
More informationCityline Weight Loss Challenge Day Meal Plan #2
Cityline Weight Loss Challenge 2018 7-Day Meal Plan #2 MONDAY - DAY 1 Spinach and feta egg white omelet 2 organic eggs 1 teaspoon butter 1 cup baby spinach 1 tablespoon of crumbled feta Pinch of sea salt
More informationInspired Meals. Small corn tortillas filled with scrambled eggs, black beans and tomatoes, topped with fresh avocado
Inspired Meals Please only eat breakfast items at breakfast, but if you would like to substitute a dinner recipe for a lunch recipe or vice versa, feel free to do so. BONUS: you may add 1 cup of vegetables
More informationCalorie 14 Day Menu Set Calories, grams fat. 2 Milk (Mk) 6 Meat (Mt) 6 Starches (St) 4 Fruits (Fr)* 4+ Vegetables (Vg) 6 Fat (Ft)
1 1600 Calorie 14 Day Menu Set 1600 Calories, 40-50 grams fat 2 Milk (Mk) 6 Meat (Mt) 6 Starches (St) 4 Fruits (Fr)* 4+ Vegetables (Vg) 6 Fat (Ft) * 4 small = 2 large To make 1500 calories: omit 2 fat
More informationHEALTHY GRILLING GUIDE
HEALTHY GRILLING GUIDE Our oncology nutritionists have compiled some of their favorite summer grilling recipes from Mass General s Be Fit healthy eating program and other trusted sources. Enjoy! STRAWBERRY
More information2000 Uptown Foods Calorie Menus Breakfast
2000 Uptown Foods Calorie Menus Breakfast Choose one of these menus for breakfast: 1. 3 buckwheat pancakes 330 45 g. 12 g. 3 starches, 2 1/2 fats 2 Tbsp. sugar-free syrup 12 3 g. 0 g. free ½ c. orange
More informationSLOW COOKER. Pork Posole and Corn Bread Stew Page 4
15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Breakfast burrito: Whole wheat wrap Scrambled eggs, cheese Salsa, green pepper, onion, mushrooms
Mega Menu WEEK 4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Lunch Supper Breakfast sandwich: Whole wheat English muffin Eggs & cheese Tomato Orange juice Turkey sandwich: Whole grain bread Turkey
More informationDirections. Remember: The following veggies are FREE on this plan, you can eat as much as you want at any time:
MEAL PLANS Directions Choose one recipe option for each meal (breakfast, lunch, dinner). I recommend picking two different recipes per meal and alternating between them for one week at a time. Use the
More informationPregnancy Nutrition Guide Instructions
1 Pregnancy Nutrition Guide Instructions Your Pregnancy nutrition is extremely important. as well. good eater and not a picky one. you. poor nutrition. 2 snacks. all times. recipes. your pregnancy. mood
More information1300 Calorie 14-Day Menu Set Calories, grams fat
1300 Calorie 14-Day Menu Set 1300 Calories, 30-40 grams fat 2 Milk (Mk) 5 Meat (Mt) 5 Starches (St) 3 Fruits (Fr) 3+ Vegetables (Vg) 4 Fat (Ft) To make 1200 calories: omit 2 fat servings. To make 1400
More informationShopping List WEEK 12
Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list
More informationWeek 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa
28 Day Recipes Week 1 Recipes Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked
More informationBlueberry Waffles (from frozen) with Whipped margarine Light Syrup 1% Milk Unsweetened Coffee or tea Water
SPRING/SUMMER WEEK MEAL PLAN Day Menu Item 600 calories 000 calories Carbohydrate s Blueberry Waffles (from frozen) with Whipped margarine Light Syrup % Milk Unsweetened Coffee or tea tsp. (0 ml) Tbsp.
More informationDairy Free Menus for 1600 Calories Per Day
Each Sample Menu will give you healthy meal options that are all approximately 1600 calories for the day. Sample Menu 1 Cereal with Berries 346 cals 1¼ cups whole grain cereal 225 cals ½ cup rice or almond
More information7 Day Meal Plan for Pregnancy
7 Day Meal Plan for Pregnancy Disclaimer: Do not begin this meal plan without first receiving permission from your doctor or medical provider. This meal plan is only intended for inspiration and ideas,
More informationMAMA RECHARGED MEALS 403. Created by Mama Recharged
MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.
More informationRecipe Book. By: Tough Mommy Tips
Recipe Book By: Tough Mommy Tips Breakfasts Avocado Smoothie Bowl 1/3 Cup greek yogurt 1/4 Cup cocoa powder 1/2 Scoop chocolate protein powder 1/2 Cold avocado 1/4 Cup whole milk 1/2 Frozen banana *Smoothie
More informationDINNER RECIPES. Copyright 2014 Core Athletica Inc.
RECIPES Baked Bell Peppers Basic Tomato Sauce Citrus Slaw Citrus Tacos Cedar Plank Salmon Crock-Pot Chicken Dinner Grilled Asparagus Grilled Veggie Kabobs Ground Meat Sunday Marinara Sauce Homemade Chicken
More informationCoach Rebecca - MyDitchTheScaleJourney.com
Garlic Parmesan Chicken & Spinach (2 Servings) 1 tbsp. Extra Virgin Olive Oil (EVOO) 3 tsp. 6 cloves minced garlic FREE 2 chicken breasts-chopped into bite size pieces 2 Red 1/2 tsp. Sea salt or Himalayan
More informationMy 30 Day Healthy Lifestyle Eating Plan
My 30 Day Healthy Lifestyle Eating Plan Mount Sinai is committed to helping you take a mindful approach to self-care and healthy living. An important part of self-care includes choosing foods that are
More informationParamus Community Cookbook
Paramus Community Cookbook Valley Health System The Valley Hospital, in collaboration with the Mayors Wellness Campaign and the Paramus Board of Health, are committed to guiding and inspiring members of
More informationLunch. Dinner. Calories Fat (g) Carbohydrates Protein (g)
MONDAY Burrito 1 egg white 17 0 0 5 1/4 cup low-sodium salsa 20 0 4 0 1 8-inch whole-wheat tortilla 110 2 23 4 1/2 cup grapes 48 0 12 0 Total 281 3 52 18 Note: Cook the egg white in a skillet with non-stick
More informationWLG Week Fall Challenge Meal Plans
WLG 2016 12-Week Fall Challenge Meal Plans WEEK #4 Day/Meal Breakfast Snack Lunch Snack Dinner Saturday 4 Hardboiled Eggs Sunday Monday Tuesday Wednesday Thursday Friday 1 Jar of Skinny Overnight Oats
More information1900 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei Qty Measure Description
DAY 1 Protei n Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp Seeds 9.00 3.00 12.00 168.00
More informationthe Community Diabetes Event cook
the Community Diabetes Event cook book appetizers 1 Baked Egg Rolls 3 Cranberry Salsa 5 Greek 7 Layer Dip 7 Strawberry Salsa 9 White Spinach Queso breakfast 11 Banana Protein Pancakes 13 Spinach & Mushroom
More informationQuinoa Nourish Bowl Servings: 2
Quinoa Nourish Bowl Servings: 2 ¼ cup uncooked quinoa ½ cup chicken broth 1 tbsp. spaghetti sauce 1 tsp. water 1 cup fresh spinach 2 hard-boiled eggs, peeled and sliced in half ½ avocado, pitted and chopped
More informationMaximizing Kitchen Appliances - Slow Cookers
Pizza Fondue (Makes 18 1/4-cup servings) Sweet & Sour Sausage Balls (Makes 32 2-oz. servings) 1 lb. lean ground beef 2 cans (16-oz.) pizza sauce 8 oz. grated low-fat cheddar cheese 8 oz. grated part-skim
More informationProtein Bar Options: Healthwise, Robard, Luna Protein, Pure Protein, PowerCrunch, Quest Bar!
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Breakfast Egg Cups Egg Cups Cheese with berries Cheese with berries Boiled Egg & Turkey Bacon Boiled Egg & Turkey Bacon Egg Cups Lunch Deli meat
More informationClassic Menu-Mailer Shopping List Six Servings
Classic Menu-Mailer Shopping List Six Servings Volume 14, Week 44 MENU: Day 1: Chicken Pasta in Cream Sauce, add a big salad Day 2: Turkey Quinoa Bake, serve with stir-fried zucchini and yellow squash
More informationAvocado Toast with Garbanzo Beans
Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt
More informationCityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY
Cityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY Green smoothie 1/2 cup frozen berries 1 large handful fresh spinach 1 tbsp ground flax seed or flax seed oil 1 scoop protein powder of choice
More information2400 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protein Qty. Measure Description
DAY 1 Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp seeds 9.00 3.00 12.00 168.00 2 Cups Milk,
More informationCHALLENGE #1 RECIPE BOOK. Sally Brouwer Fitness Challenge #1 Recipe Book 1
CHALLENGE #1 RECIPE BOOK Sally Brouwer Fitness Challenge #1 Recipe Book 1 CONTENTS MAINS SBF muesli #1 Stuffed sweet potato 3 3 Pancakes 3 Vegetable stack 4 Veggie burgers 4 San choy bow 4 Kale frittata
More informationSMALLER FAMILY DAY 2 DAY 6. Smaller Family- Macadamia Nut. Mediterranean Chicken Pancakes
SMALLER FAMILY- 08-17-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Avocado BLT s Smaller Family- Baked Parmesan Tomatoes Smaller Family- Easy Slow Cooker Pork Chops Smaller Family- Pineapple
More informationLunch Menu. Summer 2017
Lunch Menu Summer 2017 Girls LEAD 2017 Lunch Program Overview Week One Monday Day 1 Cheese and Veggie Wrap with Hummus Mexican Corn Salad Fruit Salad Tuesday Day 2 Tuna Wraps Tear-It-Up Romaine Salad with
More informationMENU #5 7 Day Meal Plan
MENU #5 7 Day Meal Plan Kelly Anne Erdman M.Sc., R.D. kannecar@telus.net Phone:403-220-8232 http://www.healthandperformancenutritioninc.com Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast
More informationCityline 2017 Weight Loss Challenge: 7-day meal plan #3
Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook
More information300 calorie mix & match Mini Meals
300 calorie mix & match Mini Meals One way to make meal planning a cinch is to use mix-and-match meals. These mini meals all come in right around 300 calories so they re easy to use no matter what diet
More informationHEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts
HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your
More informationLunch Program Overview
Week 1 Monday Day 1 Lunch Program Overview Cheese and Veggie Wrap with Hummus and Assorted Veggie Sticks Assorted Veggie Sticks Fruit Salad Tuesday Day 2 Tuna Wraps Tear-it-up Romaine Salad and Simple
More informationVegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)
Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice
HEALTHY PLAN 11-02-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Healthier Slow Cooker Beef Stroganoff and Noodles Healthy Plan Chicken Pesto and Asparagus Skillet Healthy Plan 3 Ingredient Baked
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 SMALLER FAMILY HEALTHY PLAN
SMALLER FAMILY HEALTHY PLAN 09-21-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Black Bean Corn Salsa Chicken Smaller Healthy-Sheet Pan Chicken Sausage and Vegetables Smaller Family
More informationRecommended Grocery List
Recommended Grocery List Below is a list of must-haves to complete this week s worth of meals and many of the meals and recipes created by LIFE. Don t be overwhelmed; you re likely to have many of these
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 HEALTHY PLAN Easy Ground Beef Shepherd's Pie
HEALTHY PLAN 02-01-2019 THIS WEEK'S MENU: DAY 1 Easy Ground Beef Shepherd's Pie DAY 2 Healthy Plan Asian Chicken Lettuce Wraps DAY 3 Healthy Plan - 5 Star Black Bean Chili DAY 4 DAY 5 DAY 6 DAY 7 Healthy
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Salmon Salad with Lemon Avocado Dressing
HEALTHY PLAN 06-22-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Salmon Salad with Lemon Avocado Dressing DAY 2 Healthy Plan Slow Cooker Pineapple BBQ Beef Sandwiches DAY 3 Healthy Plan Skillet Pork Lo Mein
More informationSOUPS, SALADS & VEGETABLES
SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,
More informationPlain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea Water
FALL/WINTER WEEK 5 MEAL PLAN Day Menu Item 600 calories 2000 calories Protein/Dairy Protein/ Other carbohydrate Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea
More informationPerfect Meal Plans. Week 12
Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Curried Spinach Scramble Taco Salad with Fried Eggs Meatloaf Muffins Topped with Mashed Cauliflower A12 B12 C12 Day 2 Leftovers from B12 B12 A1
More information85 Meals from Costco for $140 Make Ahead & Freezer Friendly Breakfasts & Snacks. by $5 Dinners. 40 Breakfast Tacos
85 Meals from Costco for $140 Make Ahead & Freezer Friendly Breakfasts & Snacks by $5 Dinners Recipes: 40 Breakfast Tacos 24 Sausage, Egg, & Cheese Sandwiches 31 Make Ahead Smoothie Packs 15 Make Ahead
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
More informationDay one: Breakfast: Peanut butter and banana smoothie
Day one: Peanut butter and banana smoothie 1 cup unsweetened almond milk or coconut milk 1/2 banana, frozen or fresh 1/2 tbsp of natural peanut butter 1 tbsp of ground flax seeds 1 tbsp of cocoa powder
More informationGETTING STARTED. Protein = 4 calories per gram Carbohydrate = 4 calories per gram Fat = 9 calories per gram
30 Day Meal Plan GETTING STARTED Knowing what to eat and when to eat it is a big part of the Orangetheory Fitness eating plan. Initially, it can be really confusing and even time- intensive, but there
More informationMEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.
MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They
More informationTable Of Contents. Eggs & Dairy... 4
Table Of Contents Eggs & Dairy... 4 Spicy Texas Omelette...5 Choco-Peanut Butter Pancake... 6 Cottage Cheese Parfait...7 Greek Yogurt Granola... 8 Poached Eggs on Toast... 9 Hard Boiled Egg Salad...10
More informationSpring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions
Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1
More informationSmoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes
Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs
More informationBreakfast Pizza. Week 14 Meals. Ingredients. Directions DAY 1. Serves 1 Prep time: 5 minutes Cook time: 10 minutes
Week 14 Meals DAY 1 Breakfast Pizza Prep time: 5 minutes 1/2 teaspoon olive oil 2 eggs, beaten 3 tablespoons stewed tomatoes from a can 4 slices pepperoni 1/4 Italian sausage link, casing removed, cooked
More information7 Ingredient Skinny Egg Roll Bowl
Recipes for 5 Day SUGAR Free Whole Food Challenge MONDAY Egg Muffins These little treats are great to have in the fridge to grab and eat when you have a busy morning. You can also wrap in wax paper individually
More informationCityline 2016 Weight Loss Challenge: 7-day meal plan #1
Cityline 2016 Weight Loss Challenge: 7-day meal plan #1 Day1: Apple cinnamon pancakes 2 tbsp ground flax meal 2 eggs 1/2 apple, grated 1/2 tsp cinnamon Coconut oil Combine ingredients in small bowl to
More informationBreakfast. Snack 1. Lunch. Snack 2. Dinner. Trail Mix With Banana. Apple with Almond. Carrots & Guacamole. Carrots & Guacamole
Mon Tue Wed Thu Fri Sat Sun Peaches & Cream Overnight Peaches Oats & (Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Overnight
More informationSpring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions
Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup
SMALLER FAMILY HEALTHY PLAN 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Chicken Pesto and Asparagus Skillet Smaller Family Healthy Plan Oven Baked Omelet Smaller Family Healthy
More informationLose It! Premium Meal Plan #1
Lose It! Premium Meal Plan #1 Mediterranean Chicken Wrap Turkey Parmesan Wild Salmon Cakes Herb-Grilled Filet Mignon Swiss Chard Lasagna SHOPPING LIST Ingredients for the side dishes are in italics. Meat
More informationHerbed White Cheddar Mac and Cheese
Cook Time: 20 minutes Herbed White Cheddar Mac and Cheese 1 package (16 ounces) whole wheat elbow macaroni 3 cups reduced fat 2% milk 1/4 cup flour 1/2 large head cauliflower, cut into florets (3 1/2 cups)
More information1200-Calorie Meal Plan
1200-Calorie Meal Plan Meal/Snack Servings/Food Category Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Nutritional Beverage (1 1 oz. Protein 1 hardbed egg (1 Salsa Scrambles Eggs: 2 egg whites (1
More informationIngredients. Directions. Nutrition information Per Serving. 170 calories Total Fat Saturated Fat 0 g
FIFTEEN-MINUTE SOUP Makes 4 servings Prep Time: 15 minutes Cook Time: 6-8 minutes 1 can (16-ounce) great northern beans 2 cups chicken broth (1 can) 2 cans (16-ounce) tomatoes 1 small onion, chopped 1
More informationFREE MEAL or fix a large salad using leftovers. Clean out the fridge & prepare for healthy week! Prep: Chicken Salad, No-Bake Energy Bites
Back-to-School Meal Plan www.transfitathens.com Commit to the Lord whatever you do, and He will establish your plans. -Proverbs 16:3 Breakfast AM Snack Lunch PM Snack Dinner Exercise S PREP DAY! Chocolate
More informationBreakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole
Breakfast...3 Applesauce Bran Muffins Mighty Bran Muffins Fruit Crunch Turkey Sausage Spinach, Tomato, and Turkey Sausage Egg Casserole Salads.......6 Poppy Seed Fruit Salad (can be served as a dessert)
More information