Breakfast (300 calories)
Option 1:
- 1 whole wheat English muffin
- 1 egg
- 1 slice of cheddar cheese
- 1 cup of berries
Option 2:
- 1 cup of plain Greek yogurt
- 1 small banana
- 1 tablespoon of honey
- 1 tablespoon of chopped nuts
Snack (100 calories)
Option 1:
- 1 small apple
- 1 tablespoon of peanut butter
Option 2:
- 1 small orange
- 10 raw almonds
Lunch (400 calories)
Option 1:
- 2 slices of whole wheat bread
- 3 oz. of roasted turkey breast
- 1 slice of Swiss cheese
- 1 tablespoon of mustard
- 1 cup of baby carrots
Option 2:
- 2 cups of mixed greens
- 4 oz. of grilled chicken breast
- 1/4 cup of sliced avocado
- 1/4 cup of cherry tomatoes
- 2 tablespoons of balsamic vinaigrette
Snack (100 calories)
Option 1:
- 1 medium pear
- 1 oz. of cheddar cheese
Option 2:
- 1/2 cup of low-fat cottage cheese
- 1/2 cup of sliced cucumbers
Dinner (500 calories)
Option 1:
- 4 oz. of baked salmon
- 1 cup of roasted sweet potatoes
- 1 cup of steamed green beans
Option 2:
- 4 oz. of grilled sirloin steak
- 1 cup of roasted brussels sprouts
- 1/2 cup of quinoa
Total Calories: 1400
It’s important to note that everyone’s nutritional needs are different, so this meal plan may need to be adjusted to fit your specific needs and preferences. Additionally, it’s important to consult with a healthcare professional before making any significant changes to your diet.
