Hey everyone! Sorry I have not been posting on here the last few days, my car broke down and my mind has been elsewhere. Just in case, I am including the rest of the 14 Day FREE Meal Plan in this post for that you can buy one week’s worth of groceries all at once :)
DAY 6
BREAKFAST:
Breakfast sandwich with egg, lean ham and low-fat cheese on a toasted English muffin. Have a cup of coffee to drink.
LUNCH:
Slice of pizza but dab off the grease. Also have a side salad with water to drink.
DINNER:
Filet Mignon and mixed veggies. Water to drink.
TIP: You should try to have as many protein sources as you can. If you don't like one of the suggested dinners, repeat one you do like.
DAY 7
BREAKFAST:
1 medium pancake (or 2 small) with light syrup and sliced bananas. 4 oz orange juice to drink.
LUNCH:
Hummus in a pita with vegetables with a small bowl of chicken soup. Water to drink.
DINNER:
Pork and pears with a side of applesauce. Water to drink.
TIP: Get yourself lean pork, cook in the oven with pears on top or buy a whole pork loin and have lean pork for days. Good protein source. Sauerkraut is also tasty with this dish.
DAY 8
BREAKFAST:
Whole grain waffle with berries or some kind of sliced fruit. Enjoy a cup of coffee :)
LUNCH:
Stuffed potato (Bake a potato, add chopped broccoli and low-fat cheddar cheese) Water to drink.
DINNER:
Bran flake baked chicken breast with steamed vegetables. Water to drink.
TIP: Dip your chicken breast into egg batter with garlic, pepper and salt. Then dip in a bland flake cereal. Throw it into oven and serve.
DAY 9
BREAKFAST:
Toasted whole wheat English muffin with sugar-free jam. Enjoy a cup of coffee :)
LUNCH:
Burrito wrap with chicken strips, salsa, monterey jack cheese in a flour tortilla. Water to drink.
DINNER:
Linguini with red clam sauce, side salad. Water to drink.
TIP: Get yourself some of that what linguini, cook it up and add red clam sauce. Use vinegar and oil or low-cal dressing on the salad.
DAY 10
BREAKFAST:
A cup of low-fat yogurt with fresh berries. Enjoy a cup of coffee :)
LUNCH:
Turkey breast sandwich on a whole wheat roll. Add all the veggies you want. Water to drink.
DINNER:
Big old lean hamburger on a whole wheat bun with low-fat cheddar cheese.
TIP: Buy the leanest ground beef you can find, spice it up with some garlic powder. Put it on the grill, add cheese and you're in business. Hamburgers aren't that bad if you get lean meat.
DAY 11
BREAKFAST:
Bowl of granola with milk and fresh fruit.
LUNCH:
Minestrone soup with whole wheat pita. Water to drink.
DINNER:
Steamed chinese food over brown rice with garlic sauce. Water to drink.
TIP: Either order it as take-out and request garlic sauce on the side or steam vegetables (mushrooms, broccoli, peas, and water chestnuts) add low-sodium soy sauce. Eat it up, yummy!
DAY 12
BREAKFAST:
Egg white Denver Omelet *with ham and low-fat cheese and onion*. Enjoy with a cup of coffee or milk.
LUNCH:
Grilled chicken, Greek salad (spinach with feta cheese in olive oil and a couple of olives) Water to drink.
DINNER:
Steak fajitas with pinto beans and Spanish Rice. Enjoy with water.
TIP: Cook strips of lean steak in pan with low-calorie cooking spray and yellow and red peppers, add shredded low-fat cheddar cheese, wrap in flour tortilla, top with low-calorie sour cream.
DAY 13
BREAKFAST:
Bran Flake cereal with milk and raisins.
LUNCH:
Open-faced tuna melt with cheese and tomatoes on a whole grain bagel. Enjoy with water.
DINNER:
Turkey chilli with shredded cheddar cheese over low-fat sour cream. Enjoy with water.
TIP: Buy lean turkey breast, kidney beans, onions, diced tomatoes and some chilli seasonings. Don't use entire package, just half, as it has to much sodium.
DAY 14
BREAKFAST:
Whole grain bagel with egg salsa and jack cheese. Enjoy with a cup of coffee.
LUNCH:
Left over chilli
DINNER:
Fish filet with steamed green beans. Water to drink.
TIP: Broil fish in oven with olive oil, basil and lemon. Add a little low-fat margarine to green beans, good stuff :)
No comments:
Post a Comment