Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 l 1 bowl of cold cereal (2 cups of cereal, 1 cup of low-fat milk) l 1 boiled egg (with small chunks of chicken) l 1 turkey sandwich ( or mustard optional; 1 slice of cheese optional) l 1 handful of potato chips or pretzels l 2 cups of vegetables of your choice l 1 serving of fish (5 oz which equals a deck and a half of cards) l 1 cup of bran cereal l 1 cup of low-fat milk l 1 medium banana l 1 moderate-sized bowl of chopped vegetable salad (stay away from creamy soups) l 1 chicken sandwich or mustard optional l 1 cup of vegetables l 5 oz of grilled fish of your choice l 2-4 egg whites l 1 cup of low-fat milk l 6 oz yogurt with 1 cup of fresh fruit l 1 serving of raw veggies l 5 oz chicken breast (no skin) l 1 small brownie l 5 oz of lean steak meal 1 l 1 cup of hot cereal (oatmeal, cream of wheat, or farina) l Ham sandwich (3 oz) l ½ cup of black bean or pea soup l 1 small veggie burger l Egg white omelet with veggies Meal #2 l 1 small whey protein shake l 1 cup of cooked beans, (no baked beans) l 5 oz of fish, chicken, turkey, or lean sirloin l 6 oz of plain, low-fat yogurt with sliced strawberries or berries mixed in l 1 slice of cantaloupe l 1 cup of mixed fresh fruit l 8 oz or more of water l 2 small soy patties or 1 veggie burger l ½ cup of beans with diced chicken l 1.5 cups of cold cereal (1 cup low-fat milk) l 1 small salad MeaL 3 l 1.5 cups of whole wheat pasta with tomato sauce and diced chicken of your choice
Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 l 2 egg whites l 1 cup low-fat milk l 1 turkey or chicken sandwich or mustard l 1.5 cups of brown rice l 4 oz of chopped lean steak l 1 cup of cooked grits l 1 turkey, chicken, or tuna fish sandwich l 1 small salad 3 tbsp low-fat dressing l 6oz low-fat yogurt l 5 oz of grilled fish l Egg white omelet with veggies l 1 tuna fish, turkey, or chicken sandwich l 3 tbsp of low-fat dressing l 2 small slices of pizza topped with veggies l ½ cup of beans l 2 4-inch pancakes 1 tbsp of syrup l ½ cup of strawberries 3 tbsp of low-fat salad dressing l 6 oz plain low-fat yogurt l 5 oz of baked, grilled, or sautéed fish l 4 oz chicken, fish, or turkey l 2 slices whole wheat or, toasted l 1 egg, scrambled l 1 slice American cheese l 5 oz chicken breast (no skin) l 1 cup of black beans or red beans l 4 oz steak or fish l 1 small bagel 2 tbsp of jelly or 1 tbsp of cream cheese l 1 cup low-fat milk or orange or apple juice l 1 turkey or chicken pita wrap l Sushi (6 rolls, for example spicy tuna and avocado rolls) l 1 veggie burger or turkey burger l 2 low-fat waffles 2 tablespoons of syrup l 1 cup orange juice l 1 cup veggie soup l Turkey or chicken club sandwich on whole wheat or l 1 small bag of chips l 1 serving of lasagna (no meat, 3 inch x 3 inch)
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 l 1 whole wheat English muffin 2 tsp of peanut butter l ½ cup blackberries l 1 cup of vegetable soup l 1 cup of veggie soup l 5 oz hamburger or meatloaf l 1 cup of bran cereal l 1 cup of low-fat or fat-free milk l 1 banana l 1 plate of grilled vegetables (3 veggies of your choice) l 5 oz steak l 1 baked sweet potato l Hot roast beef sandwich (4 oz of roast beef) l 2 boiled eggs l ½ cup of strawberries l 1 cup of chicken noodle, vegetable, or black bean soup l 1 large slice of pizza or 2 small slices of pizza (any toppings except bacon and hamburger) l 4 oz grilled salmon l 1 mashed sweet potato l 1 cup of cream of wheat or farina l 2 strips of bacon l 1 turkey, chicken, or ham sandwich or mustard l 1 cup of whole wheat pasta and 2 small meatballs in tomato sauce l 1 cup of vegetable stew (meat optional) l Egg white omelet with vegetables (use 2 egg whites or ½ cup of egg beaters) l 1 cup of beans, lentils, or chickpeas l 1 baked or grilled pork chop l 1.5 cups of puffed wheat, corn flakes, bran, or Cheerios l 1 cup of low-fat, fat-free, or skim milk l 1 small whey protein shake l 5 oz of chicken or fish l 1 veggie or turkey burger l ½ cup of lentils, beans, or chickpeas l 2-3 pancakes (3 inch x 3 inch) or 1 piece of ham l 1 cup mixed fruit (all types of fruits allowed) l 1 cup of lentils, beans, or chickpeas l 2 slices of pizza with any vegetable topping
Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 l 2 scrambled eggs with your choice of veggies mixed in l 1 cup of pasta in tomato sauce with 4 oz of sliced chicken l 1 large salad l 1 cup of grits, cream of wheat, farina, or oatmeal l ½ cup of low-fat or fat-free, or skim milk l 3 saltines l 1 veggie burger, turkey burger, soy burger, of tofu burger l ½ cup of beans, l 1 grilled cheese sandwich (no white bread, use low-fat cheese) l Roast beef sandwich l 1 handful of chips or pretzels l 1 cup of beans, l 5 oz of grilled or baked salmon (or fish of your choice) l 1 cup of yogurt mixed with fresh fruit and 1 tbsp of granola l 4 oz of fish, turkey, or lean sirloin l 1 cup of whole wheat pasta, tomato sauce, and 2 small meatballs (use ground sirloin, turkey, or chicken) l 2 low-fat waffles l 1 tbsp of syrup l 2 strips of bacon or 1 piece of ham l 1 whole wheat pita l 3 oz of turkey or chicken l Sliced cucumber, lettuce, carrots l 1 cup of chili (with or without meat) l 5 oz of chicken, fish, or turkey l 1 omelet using 2 egg whites or 2 eggs and 1 slice of cheese and veggies l 2 pieces of whole wheat or multi-grain toast l 1 fruit salad plate l ½ cup of macaroni and cheese l 4 oz chicken breast l Vegetable stir-fry served over 1 cup of brown rice (meat optional) (serving size should not exceed 6 inch plate) l 1 cup of cooked oatmeal, grits, farina, or cream of wheat l 2 slices of whole wheat or l 1 cup of beans, l Hamburger, turkey burger, veggie burger, or soy burger (bun optional) l 15 small skinny fries l Cheese lasagna (3 inch x 3 inch) l 1 serving of green veggies
Day 29 Day 30 l 1 cup of mixed fruit l 1 cup of low-fat cottage cheese l Tuna or chicken salad sandwich on whole wheat or l 1 small protein shake or (200 calories or less) l 5 small shrimp with dipping sauce l 1.5 cups of beef stew (if vegetarian, remove the meat) l 1 scrambled egg l 1 slice of whole wheat or multi-grain toast l 6 oz of low-fat yogurt with fresh fruit mixed in l ½ of turkey, chicken, or tuna sandwich l 1 cup of pasta in a light wine or tomato sauce l 1 cup of mixed vegetables mixed in with the pasta l 4 oz turkey, fish, chicken or lean sirloin Congratulations! You ve successfully completed Dr. Ian s 30-Day Meal Plan. Keep making progress continue using the meal plan to maintain a smarter, healthier lifestyle.