Breakfast (400 calories)
Option 1:
- 1 cup of cooked oatmeal
- 1/2 cup of blueberries
- 1 tablespoon of chia seeds
- 1 teaspoon of honey
- 1 cup of unsweetened almond milk
Option 2:
- 2 slices of whole wheat toast
- 2 scrambled eggs
- 1 small avocado
- 1 medium tomato
Snack (100 calories)
Option 1:
- 1 small apple
- 1 tablespoon of almond butter
Option 2:
- 1 small orange
- 10 raw almonds
Lunch (500 calories)
Option 1:
- 2 slices of whole wheat bread
- 4 oz. of grilled chicken breast
- 1/4 avocado
- 1 slice of tomato
- 1 slice of red onion
- 1 tablespoon of mustard
- 1 small apple
- 1 small bag of baby carrots
Option 2:
- 2 cups of mixed greens
- 4 oz. of grilled salmon
- 1/4 cup of sliced avocado
- 1/4 cup of cherry tomatoes
- 2 tablespoons of balsamic vinaigrette
- 1 small whole wheat dinner roll
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 (800 calories)
Option 1:
- 8 oz. of baked chicken breast
- 1 cup of roasted sweet potatoes
- 1 cup of steamed green beans
- 1 small whole wheat dinner roll
- 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
- 1 small apple
Option 2:
- 8 oz. of grilled sirloin steak
- 1 cup of roasted brussels sprouts
- 1/2 cup of quinoa
- 1 small whole wheat dinner roll
- 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
- 1 small orange
Total Calories: 2000
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.
