You've got a few weeks under your belt! (If not, its not too late to start or get back on track!!)

By now shopping, meal planning, and prepping should be getting more familiar and kind of fun!  Below are some ideas to freshen up you meal plan.  Again, please mix and match as needed.

And remember the 90/10% rule. If you splurge, don't let it ruin your day. Get back on track and eat those veggies :)

Day 1
Breakfast-
1 Cup Cooked Oatmeal 
1/2 Banana
1 T peanut butter

Snack-
Protein Shake:
    1 Scoop Protein ( I use this)
    1 Cup Water
    1/2 C berries

Lunch-
Mixed Salad: Mixed greens, avocado, tomato, beans or lentils, sweet potato, 1/2 C rice (optional)
Top a squeeze of lime and salsa

Dinner-
Chicken Pizza: 1 Ezekiel tortilla topped with 1/3 C cheese, 3 oz cooked chicken, and toppings of choice (olives, onions, tomatoes, artichokes, etc) BAKE AT 400 until cheese is melted
Side Salad: 2 C mixed greens, 1 C veggies, 1 T vinaigrette

Day 2
Breakfast-
2 eggs over easy on a plate of spinach, tomatoes, and 1/2 avocado. Sprinkle with cheese

Snack-
Carrots or celery sticks
2 T almond butter

Lunch- 
Salmon Salad:
Mix 1 can of Salmon, 1/2 C chopped celery, mustard, mayo (made with olive oil, minimal) or greek yogurt, salt & pepper
3 C mixed greens & 1/2 C cherry tomatoes

Dinner-
BBQ night:
     Grilled chicken & veggie kebabs - cut your favorite veggies and chicken into small portions and place on skewers (keep meat and veggies separate as cooking time may differ)
 My faves: bell peppers, onions, zucchini, mushrooms, pineapple
**Treat: Cut a peach in half and throw that on the grill too...amazing!
   
     
Day 3:
Breakfast-
2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...)
Shredded cheese
1/4 Cup fresh salsa

Snack-
String Cheese
Handful raw almonds

Lunch-
Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad
Top with balsamic vinegar and olive oil

Dinner-
Taco Salad:
     Ground turkey or beef with taco seasoning
     Spinach or mixed greens
     Sauteed bell peppers, onions and mushrooms
     Top with balsamic vinegar & olive oil or fresh salsa

Day 4:
Breakfast-
1 Cup Greek Yogurt or Cottage Cheese
1/4 shredded coconut
1 Tablespoon chopped nuts
Cinnamon

Snack-
Cucumbers and hummus

Lunch-
Quinoa Salad- 2 C mixed greens, 1/2 C cooked quinoa, cucumbers, tomatoes, parsley, and feta cheese
Top with balsamic vinegar and olive oil

Dinner-
5 oz Salmon (frozen or fresh, aim for wild caught)
1 Baked Sweet Potato
1 Cup steamed broccoli

Day 5:
Breakfast-
1 Cup Cooked Oatmeal 
1 Cup chopped apples
Cinnamon

Snack-
Sliced bell peppers and baby carrots

Lunch-
Mexican Salad: Mixed greens, grilled chicken, avocado, tomato, black or pinto beans
Top with balsamic vinegar, olive oil, and squeeze of lemon or lime

Dinner-
Chicken, broccoli, & pineapple stir fry
1/2-3/4 Cup Rice
Soy sauce in moderation

Day 6:
Breakfast-
2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...)
1/2 Avocado 
1/4 Cup fresh salsa

Snack-
1 C Greek Yogurt
1 T raw honey

Lunch-
1 can of tuna
1/2 avocado
Mustard
Mayo (made with olive oil, minimal) or greek yogurt
Salt & Pepper
1 Slice Ezekiel bread or whole grain crackers

Dinner-
Burger Salad:
     Ground beef or turkey burger (cheese optional)
     Spinach or mixed greens
     Sauteed bell peppers, onions and mushrooms
     Top with balsamic vinegar & olive oil

Day 7:
Breakfast-
1 Cup Greek Yogurt or Cottage Cheese
1 Cup Fresh Fruit
2 Tablespoons chopped nuts

Snack-
1 C pumpkin puree
1/2 frozen berries
1 T raw honey

Lunch-
Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad
Top with balsamic vinegar and olive oil

Dinner-
BBQ night:
     Grilled shrimp
     Steamed cauliflower & carrots
     1/2 C rice  

Meal Plan - mix and match or follow right along. You decide what time you want your snack.

Aim for 90/10...follow the plan 90% of the time. No need to quit if you splurge 10%!


Day 1
Breakfast-
1 Cup Cooked Oatmeal 
1 Cup Fresh Fruit
Cinnamon (optional)

Snack-
Protein Shake:
    1 Scoop Protein ( I use this)
    1 Cup Milk or Water

Lunch-
Mexican Salad: Mixed greens, grilled chicken, avocado, tomato, black or pinto beans
Top with balsamic vinegar, olive oil, and squeeze of lemon or lime

Dinner-
Chicken (5 oz) & Veggie Stir Fry
    (Bell peppers, onions, carrots, broccoli)
1/2-3/4 Cup Rice

Day 2
Breakfast-
1 Cup Greek Yogurt or Cottage Cheese
1 Cup Fresh Fruit
2 Tablespoons chopped nuts

Snack-
Sliced red peppers, carrots, and/or cucumbers 
    1/4 Cup Hummus 

Lunch-
1 can of tuna
1/2 avocado
Mustard
Mayo (made with olive oil, minimal) or greek yogurt
Salt & Pepper
1 Slice Ezekiel bread or whole grain crackers

Dinner-
BBQ night:
     Grilled chicken or fish with lemon pepper
     Grilled fruit & veggies - pineapple, red peppers, asparagus, peaches, sweet potato...
     1/2-3/4 Cup Quinoa (cooks similar to rice)     
     
Day 3:
Breakfast-
2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...)
1/2 Avocado 
1/4 Cup fresh salsa

Snack-
String Cheese

Lunch-
Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad
Top with balsamic vinegar and olive oil

Dinner-
Taco Salad:
     Ground turkey or beef with taco seasoning
     Spinach or mixed greens
     Sauteed bell peppers, onions and mushrooms
     Top with balsamic vinegar & olive oil or fresh salsa

Day 4:
Breakfast-
1 Slice Ezekiel bread
2 Tablespoons almond or peanut butter

Snack-
1 Cup Greek Yogurt
1/2 Scoop Protein
2 Tablespoons shredded coconut or 1/2 banana
Cinnamon

Lunch-
Grilled Chicken Salad

Dinner-
5 oz Salmon (frozen or fresh, aim for wild caught)
1 Baked Sweet Potato
1 Cup steamed broccoli

Day 5:
Breakfast-
1 Cup Cooked Oatmeal 
1 Cup chopped apples
Cinnamon

Snack-
Protein Shake:
    1 Scoop Protein ( I use this)
    1 Cup Milk or Water

Lunch-
Mexican Salad: Mixed greens, grilled chicken, avocado, tomato, black or pinto beans
Top with balsamic vinegar, olive oil, and squeeze of lemon or lime

Dinner-
Lean beef & broccoli stir fry
1/2-3/4 Cup Rice
Soy sauce in moderation

Day 6:
Breakfast-
2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...)
1/2 Avocado 
1/4 Cup fresh salsa

Snack-
String Cheese

Lunch-
Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad
Top with balsamic vinegar and olive oil

Dinner-
Burger Salad:
     Ground beef or turkey burger (cheese optional)
     Spinach or mixed greens
     Sauteed bell peppers, onions and mushrooms
     Top with balsamic vinegar & olive oil

Day 7:
Breakfast-
1 Cup Greek Yogurt or Cottage Cheese
1 Cup Fresh Fruit
2 Tablespoons chopped nuts

Snack-
Banana
2 Tablespoons almond butter

Lunch-
1 can of tuna
1/2 avocado
Mustard
Mayo (made with olive oil, minimal) or greek yogurt
Salt & Pepper
1 Slice Ezekiel bread or whole grain crackers

Dinner-
BBQ night:
     Grilled chicken with Montreal seasoning or similar
     Grilled fruit & veggies - pineapple, red peppers, asparagus, peaches, sweet potato...
     1/2-3/4 Cup Quinoa (cooks similar to rice)     

PLEASE LEAVE FEEDBACK SO I CAN IMPROVE FOR THE WEEKS TO COME!!