Breakfast (350 calories)
Option 1:
- 1 slice of whole wheat toast
- 1 tablespoon of almond butter
- 1 medium banana
- 1 cup of unsweetened almond milk
Option 2:
- 1 cup of cooked oatmeal
- 1/2 cup of blueberries
- 1 tablespoon of chia seeds
- 1 teaspoon of honey
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 grilled chicken breast
- 1/4 avocado
- 1 slice of tomato
- 1 slice of red onion
- 1 tablespoon of mustard
- 1 small apple
Option 2:
- 2 cups of mixed greens
- 4 oz. of grilled shrimp
- 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 (550 calories)
Option 1:
- 4 oz. of baked salmon
- 1 cup of roasted sweet potatoes
- 1 cup of steamed green beans
- 1 small whole wheat dinner roll
Option 2:
- 4 oz. of grilled sirloin steak
- 1 cup of roasted brussels sprouts
- 1/2 cup of quinoa
- 1 small whole wheat dinner roll
Total Calories: 1600
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.
