SAMPLE 7 DAY MEAL PLAN

MONDAY

Breakfast

Egg-white omelet with mixed

vegetables

Peanutty Oatmeal Cakes

Mid-Morning Snack

1 cup low-fat yogurt with nuts,

almonds, or fl ax meal

Lunch

Tuna Pita Delight

Mid-Afternoon Snack

Protein bar (any fl avor)

Handful of raw almonds or

raw mixed nuts

Dinner

Light and Tasty Turkey Loaf

Vegetable

Brown rice

Mixed salad with olive oil and

vinegar or fat-free, sugar-free

balsamic vinaigrette

Evening Snack

Protein Shake Fruit Freeze

TUESDAY

Breakfast

All-natural cereal with skim milk

100 percent whole-grain toast

with almond butter or

peanut butter

Mid-Morning Snack

Vanilla protein shake with half an

apple or half a banana

Lunch

Sliced turkey breast on

100 percent whole-grain bread

with a slice of avocado

Mid-Afternoon Snack

Hi-Pro Oatmeal Energy Booster

Dinner

Chicken Stir-Fry

Romaine lettuce salad with olive

oil and vinegar

Evening Snack

Protein Shake Fruit Freeze

WEDNESDAY

Breakfast

All-natural oatmeal topped with

fl ax meal

Egg-white omelet with spinach

and cut-up chicken breast

cubes

Mid-Morning Snack

1 cup low-fat yogurt with nuts

or almonds

Lunch

Extra-lean turkey burger on a

100 percent whole-grain bun

or wrapped in lettuce

Mid-Afternoon Snack

Protein bar (any fl avor)

Handful of raw almonds or

raw mixed nuts

Dinner

Wild salmon

Vegetable

Spinach salad with olive oil

and vinegar

Evening Snack

Protein Shake Fruit Freeze

THURSDAY

Breakfast

Egg-white omelet with mixed

vegetables

Peanutty Oatmeal Cakes

Mid-Morning Snack

Vanilla protein shake with half a

banana or half an apple

Lunch

Chunky Chicken Salad

Mid-Afternoon Snack

Hi-Pro Oatmeal Energy Booster

Dinner

Lean red meat

Vegetable

Red potato

Romaine lettuce salad with

olive oil and vinegar

Evening Snack

Protein Shake Fruit Freeze

FRIDAY

Breakfast

All-natural cereal with skim milk or

all-natural oatmeal

100 percent whole-grain toast

with all-natural almond butter or

all-natural peanut butter

Mid-Morning Snack

1 cup low-fat yogurt with raw mixed

nuts or raw almonds

Lunch

Chicken breast on 100 percent

whole-grain bread

Mid-Afternoon Snack

Protein bar (any fl avor)

Handful of raw almonds or

raw mixed nuts

Dinner

Mexican Scrambled Omelet

Spinach salad with avocado

Evening Snack

Protein Shake Fruit Freeze

SATURDAY

Breakfast

Hi-Pro Oatmeal Energy Booster with

fl ax meal

Mid-Morning Snack

1 cup low-fat cottage cheese with

fruit and raw mixed nuts

(all-natural raw trail mix)

Lunch

Tuna Pita Delight

Mid-Afternoon Snack

Protein bar (any flavor)

Dinner

Turkey or chicken breast

Brown rice

Vegetable

Romaine lettuce salad with olive oil

and vinegar

Evening Snack

Protein Shake Fruit Freeze

SUNDAY

Eat Day! Follow the regular schedule

from your other “good eating” days,

but indulge with something you’ve

been craving. Don’t go crazy, watch

overall calories, but enjoy yourself.