FREE 20 Page Meal Plan "3 Weeks to Lean"!

-Dave Gluhareff

Nutrition Edition!

 3 Weeks to Lean!

3 Step Plan in 3 Weeks

(ACCELERATED PLAN)

Week 1 / Step 1

–   10-20 minute Walk after dinner 3 times per week

–        Clean-up food choices

–   Go to bed and Get-up same time everyday with 8hr goal

Week 2 / Step 2

– Walk for 30 min. 3x week after dinner + 30 min. Resistance Training Workout 3x week + Stretching

-  Clean-up food choices, smaller dinners, and smaller portions all day

– Go to bed and Get-up same time everyday with 8hr goal + get a nap for 30-90 minutes

Week 3 / Step 3

– Walk for 45 min. 3x week after dinner + 45 min. Resistance Training Workout 3x week + Stretching

– 3 meals + 3 snacks of Protein, Carbohydrate (Complex, Fruit, Complex, Fruit, Veggies, and Veggies), and Water each day

–  Go to bed and Get-up same time everyday with 8hr goal + get a nap for 30-90 minutes + get 30-60 min. for self each day

WEEK ONE (Nutrition):

Week ONE’s nutritional planning.  In regards to nutritional planning the main focus is healthy eating.

I am not going to put you on some strict fad diet, a low-carb diet, none of that make sense.  None of us can live on a low-carb or extreme fad diet forever.  We have to make the right healthy choices and get back to the basics of proper eating, proper food timing, the proper foods at the proper times and the proper types of foods (the macronutrients as you’ve heard that term before - the protein, carbohydrate and fat).  We’ve got to look at what the proper amounts of those are.

So for week ONE the only thing you have to do is clean-up food choices and by that I mean don’t go to fast food restaurants, don’t sit down with candy bars, don’t eat some chocolate or snacks or desserts and junk food, just get rid of junk, the chips, the pastries, the donuts.

Once you get rid of that that’s all you have to do for week ONE.

You got seven days in week ONE to do that. 

Are you going to be perfect? No.  Am I perfect with it? No.  But I want you to clean up the food choices.  If you don’t clean up those food choices it’s not going to work.

WEEK TWO (Nutrition):

As you have already cleaned up your food choices we are going to start looking at portion control.  Week TWO is all about portion control. 

Cleaning-up your food choices has already been done in week ONE.

So now week TWO again is portion control.  I want you to have smaller dinners with some smaller portions all day.  Smaller dinners are key.

I think the number one problem in America and in around the world is the size of the dinner.  It’s not always what you eat for dinner.  A lot of people eat pretty healthy foods but it’s huge amounts at night.

When I gained my biggest weight, when I got over 305 lbs at 15 years old my biggest problem was dinner.  I was active all day but I have a three or four helping dinner and go to bed on and as one of my clients, who I love so much, Betty says you lay down and make fat after you do that.  So after that big dinner all I did was lie down and make fat for the next twelve to fifteen hours I was sleeping.  Then I’d get up and eat nothing for another 6-8 hours and my metabolism would barely be crawling.

I didn’t eat breakfast and I didn’t eat lunch the next day then my body was just conserving whatever fat I had because I was starving for another 12 to 15 hours before I eat again.  Then I had this big monster dinner meal and would repeat that process.  That process was killing me and it’s killing a lot of Americans and people all around the country.

*PORTION CONTROL:

All day, I just want you to cut back - if you usually eat three or four hamburgers or chicken sandwiches or turkey sandwiches cut it down to one or two - just start getting some portion control, so week TWO again is portion control.  Do not Eat until Full, Only Satisfied.  We’ve got to have portion control!

WEEK THREE (Nutrition):

If you look at week ONE you cleaned up your food choices.

Week TWO you have done portion control.

Week THREE builds on that and I am going to tell you what to eat now.

I am going to give you a list here so you can look at the proper protein choices, the proper carbohydrate choices and the third choice, water.  This third choice is going against the grain of the fitness and nutrition industry.

Normally most trainers, dieticians and nutritionist say have healthy fats and that is right too.  But the problem with having those healthy fats is that we also cheat, we are human beings.  When we have these cheats/errors and we have other fats on top of the healthy fats it’s still too much fat.  Fat has nine calories per gram whereas the healthy protein or healthy complex carbohydrate has about four calories per gram.  That would do us an injustice for the nutrition plan.  That would slow as down.  So what I am doing is aiming high, knowing that we are going to cheat and we are going to mess up.

So I want you to have a protein, a carbohydrate and water for each meal or snack all day.  You have three meals a day (breakfast, lunch and dinner).  You have three snacks a day (midmorning, late afternoon and late evening – late evening only if you are hungry).

So again three meals, three snacks each of them have a little protein and a little carbohydrate and water.  An example of this could be at breakfast - you could have an egg, a little oatmeal w/skim milk, and water - which you will see with the list of foods you can eat later.

The carbohydrates consist of 2 complex (Starchy) carbs (1 serving for Breakfast and 1 for Lunch), 2 Fruits (1 serving of fruit should be eaten for Mid-morning Snack and 1 for Late- Afternoon snack), and 2 Vegetables are the carbs for Dinner and the after dinner snack (if needed).  Veggies are the low calorie option for the evenings.  To recap, again for carbohydrate consumption you should integrate Complex, Fruit, Complex, Fruit, Veggie, and Veggie.  My reasoning behind this carb plan is that you will get complex, slow burning and good energy carbs early on to fuel your day with some natural fruit sugars for added energy.  Then as your day winds down and closer to bedtime, low calorie and low sugar veggies are implemented so there are no excess sugar spikes.  Plus you get added fiber!

Breakfast could be a slice of whole grain bread-toasted with a creamy teaspoon of peanut butter or almond butter (all-natural) spread on it.  You could have an egg with the sliced whole grain toast so you have enough protein and a healthy carb.  You can have oatmeal with skim milk, the protein in the milk is the healthy protein and the oatmeal is a good complex carb and that’s given you good energy.

The idea is to have the energy you need throughout the day in small amounts and portion control and in clean choices.  So we have three meals and three snacks a day and that third snack of the day meaning a couple of hours after dinner - that one is optional.  That’s going to keep your blood sugar up.  It’s going to keep you energetic all day and you are going to be healthier and feel better throughout the day.  Your blood sugar levels will be good which means better energy, it’s good for if you are diabetic, it’s good for if you are hypoglycemic with low sugar.

You have to eat healthy like that and keep your blood sugar up.

Eat healthy like the following meal plan shows during the weekdays, then you can reward yourself with a few bad meals on the weekends.  Another option is to do your best all the time, but when you have a cookout, birthday party, wedding, or other big event to attend with bad food, you can reward yourself.

If you are exercising each day you are in need of a constant supply of good food all day.   Remember you cannot know how much to eat unless you know how much you are exercising!

Sample Daily Meal Plan 1

Meal 1 (Breakfast) – A Whole Egg with oatmeal and Small Glass of Skim Milk

Snack 1 (Mid-Morning) – Low Sugar Strawberry Yogurt used for dipping Banana

Meal 2 (Lunch) – Turkey Breast with Brown Rice

Snack 2 (Late Afternoon) – Low Sugar Strawberry Yogurt used for dipping Banana

Meal 3 (Dinner) – Grilled Tuna with Asparagus

Snack 3 (Late Evening) – Small Handful of Unsalted Walnuts on Small Salad

Sample Daily Meal Plan 2

Meal 1 (Breakfast) – Cream of Wheat with Glass of Skim Milk

Snack 1 (Mid-Morning) – Low-Fat Cottage Cheese with Blueberries

Meal 2 (Lunch) – Whole Wheat wrap with Turkey and Low-Fat Cheese

Snack 2 (Late Afternoon) – Low-Fat Cottage Cheese with Blueberries

Meal 3 (Dinner) – Baked Chicken Breast with Broccoli

Snack 3 (Late Evening) – A Low-Fat Cheese Stick with a Few Celery Sticks

Sample Daily Meal Plan 3

Meal 1 (Breakfast) – Oatmeal with Skim Milk

Snack 1 (Mid-Morning) – ½ Banana with Low-Fat Yogurt

Meal 2 (Lunch) – Grilled Chicken Breast with small sweet potato

Snack 2 (Late Afternoon) – Apple with ¼ handful of unsalted almonds

Meal 3 (Dinner) – Grilled Salmon with Asparagus

Snack 3 (Late Evening) – Celery Sticks

Sample Daily Meal Plan 4

Meal 1 (Breakfast) – Turkey Bacon with Egg and Whole Grain Toast

Snack 1 (Mid-Morning) – Can of Tuna with Watermelon

Meal 2 (Lunch) – Grilled Chicken on Bed of Salad Greens with Whole Grain Crackers

Snack 2 (Late Afternoon) – Mango with Low-Fat Cheese Sticks

Meal 3 (Dinner) – Broiled Salmon with Green Salad

Snack 3 (Late Evening) – Celery Sticks w/ small Amount of Natural Peanut Butter

Sample Daily Meal Plan 5

Meal 1 (Breakfast) – 2 Slices of Whole Grain Bread, a Whole Egg and some Egg Whites

Snack 1 (Mid-Morning) – Peaches with Low-Sugar Yogurt

Meal 2 (Lunch) – Sweet Potato with Broiled Turkey Burgers

Snack 2 (Late Afternoon) – Can of Tuna with Watermelon

Meal 3 (Dinner) – Baked Tilapia with Cold Spinach Salad

Snack 3 (Late Evening) – Plain Low Fat Yogurt used as Dip for Veggie Sticks

Sample Daily Meal Plan 6

Meal 1 (Breakfast) – Slice of whole grain bread w/ teaspoon of peanut butter and Medium Glass of Low Fat or Skim Milk

Snack 1 (Mid-Morning) – Mango with Low-Fat Cheese Sticks

Meal 2 (Lunch) – Whole Wheat Pasta with Boiled Shrimp

Snack 2 (Late Afternoon) – Bit of High Fiber Whole Grain Cereal mixed w/low sugar apple sauce + Walnuts

Meal 3 (Dinner) – Grilled Chicken Breast with Sliced Cucumbers

Snack 3 (Late Evening) – Plain Low Fat Yogurt used as Dip for Veggie Sticks

Sample Daily Meal Plan 7

Meal 1 (Breakfast) – Healthy higher fiber cold cereal with low fat or Skim milk

Snack 1 (Mid-Morning) – A Couple of Low Fat Cheese Sticks and a Mango

Meal 2 (Lunch) – Grilled Tilapia with a Small Serving of Whole Wheat Pasta

Snack 2 (Late Afternoon) – 1 Cup of Low Sugar Yogurt with Strawberries

Meal 3 (Dinner) – Grilled Turkey Breast with Cooked Spinach with Dash of Vinegar

Snack 3 (Late Evening) – Small serving of Canned Chicken with a Sliced Cucumber

Sample Daily Meal Plan 8

Meal 1 (Breakfast) – Plain Oatmeal with a whole egg and some egg whites

Snack 1 (Mid-Morning) – Half a handful of unsalted almonds and a half handful of blueberries

Meal 2 (Lunch) – Grilled Tuna Steak with a Medium Sweet Potato

Snack 2 (Late Afternoon) – Low Fat Cottage Cheese with pineapple

Meal 3 (Dinner) – Chicken and Shrimp Stir Fry with Vegetable Medley

Snack 3 (Late Evening) – A Small Can of Tuna with some Raw Veggies

Sample Daily Meal Plan 9

Meal 1 (Breakfast) – Whole Wheat Wrap with Peanut Butter and Small Glass of Skim Milk

Snack 1 (Mid-Morning) – Half a handful of unsalted almonds and small apple

Meal 2 (Lunch) – 1 Peanut Butter sandwich on whole grain bread

Snack 2 (Late Afternoon) – 1 cup of lower sugar yogurt with a peach

Meal 3 (Dinner) – Grilled Turkey Burgers with Grilled Veggie Kabobs

Snack 3 (Late Evening) – A Low Fat Cheese Stick with some Cucumber Slices

Sample Daily Meal Plan 10

Meal 1 (Breakfast) – Healthy higher fiber cold cereal with low fat or Skim milk

Snack 1 (Mid-Morning) – 1 cup of lower sugar yogurt with a banana

Meal 2 (Lunch) – 1 turkey sandwich (lots of turkey) with low fat cheese on whole grain bread

Snack 2 (Late Afternoon) – Half a handful of unsalted almonds and small pear

Meal 3 (Dinner) – Grilled Turkey Burgers with Grilled Veggie Kabobs

Snack 3 (Late Evening) – Celery Sticks with a small spread of Peanut Butter

Sample Daily Meal Plan 11

Meal 1 (Breakfast) – 1 Whole Egg, ½ Chicken Breast, and 1 Slice of Whole Grain Bread

Snack 1 (Mid-Morning) – Unsalted Almonds with Pear

Meal 2 (Lunch) – 1 chicken breast sandwich on whole wheat/grain w/mustard and w/out mayo

Snack 2 (Late Afternoon) – Apple Slices with teaspoon Peanut Butter

Meal 3 (Dinner) – Grilled Halibut with Cooked Zucchini and Yellow Squash

Snack 3 (Late Evening) – Celery Sticks with Plain low-sugar yogurt for dipping

Sample Daily Meal Plan 12

Meal 1 (Breakfast) – Cream of Wheat with 1 Whole Egg

Snack 1 (Mid-Morning) – Walnuts (Unsalted) with an Orange

Meal 2 (Lunch) – Mozzarella and tomato sandwich (Whole wheat or grain)

Snack 2 (Late Afternoon) – Half a handful of Unsalted Pecans and a half handful of Cherries

Meal 3 (Dinner) – Lean grilled pork chops w/ green beans

Snack 3 (Late Evening) – Cucumber Sticks w/plain Yogurt for Dipping

Sample Daily Meal Plan 13

Meal 1 (Breakfast) – Oatmeal with Turkey Bacon small glass of Skim Milk

Snack 1 (Mid-Morning) – ½ Handful Unsalted Almonds with Pear

Meal 2 (Lunch) – Peanut butter and banana sandwich on whole wheat or grain bread

Snack 2 (Late Afternoon) – Half a handful of unsalted Pecans and an Orange

Meal 3 (Dinner) – Grilled chicken breast and asparagus

Snack 3 (Late Evening) – Raw Cauliflower Sticks w/teaspoon of low fat Dip

Sample Daily Meal Plan 14

Meal 1 (Breakfast) – Healthy higher fiber cold cereal with low fat or Skim milk

Snack 1 (Mid-Morning) – A Couple of Low Fat Cheese Sticks and a large Orange

Meal 2 (Lunch) – 1 Tablespoon Almond Butter on whole grain or wheat crackers

Snack 2 (Late Afternoon) – Low Fat Cottage Cheese with a small Papaya

Meal 3 (Dinner) – Unsalted Pecans on Green Salad with Oil and Vinegar Dressing

Snack 3 (Late Evening) – Raw Broccoli Sticks w/teaspoon of low fat Dip

Sample Daily Meal Plan 15

Meal 1 (Breakfast) – A Whole Grain English Muffin w/slice of low-fat cheese and Small Glass of Skim Milk

Snack 1 (Mid-Morning) – A Peach and a large teaspoon scoop of Peanut Butter

Meal 2 (Lunch) – Black Beans and Rice (brown or wild rice)

Snack 2 (Late Afternoon) – Low Sugar Plain Yogurt used for dipping Peach Slices

Meal 3 (Dinner) – Grilled Shrimp with Asparagus and Mushrooms

Snack 3 (Late Evening) – Small Handful of Unsalted Pecans on Small Salad

Sample Daily Meal Plan 16

Meal 1 (Breakfast) – A Whole Grain English Muffin w/peanut butter spread and Small Glass of Skim Milk

Snack 1 (Mid-Morning) – Apple Slices with Almond Butter spread

Meal 2 (Lunch) – Red Beans and Rice (brown or wild rice)

Snack 2 (Late Afternoon) – Low Sugar Plain Yogurt used for dipping Apple Slices

Meal 3 (Dinner) – Baked Scallops with Cabbage

Snack 3 (Late Evening) – Small Handful of Unsalted Walnuts on Small Salad

Sample Daily Meal Plan 17

Meal 1 (Breakfast) – A Bran Cereal w/Skim Milk

Snack 1 (Mid-Morning) – Pineapple with Low Fat Cottage Cheese

Meal 2 (Lunch) – Pinto Beans and 2 Slices Whole Grain Toast

Snack 2 (Late Afternoon) – Low Sugar Blueberry Yogurt and a Plum

Meal 3 (Dinner) – Grilled Grouper with Fresh Onion, Cucumber, and Tomato Slices

Snack 3 (Late Evening) – Small Low Sugar Yogurt and Celery Sticks

Sample Daily Meal Plan 18

Meal 1 (Breakfast) – Puffed Wheat Cereal w/Skim Milk

Snack 1 (Mid-Morning) – Mandarin Orange w/large teaspoon scoop of Almond Butter

Meal 2 (Lunch) – No Skin Cornish Hen with Sweet Potato

Snack 2 (Late Afternoon) – Nectarine w/ strawberry yogurt

Meal 3 (Dinner) – Small Filet Mignon w/Mushrooms and Cold Spinach Salad

Snack 3 (Late Evening) – Fresh Carrot Sticks w/Plain Yogurt Dip

Sample Daily Meal Plan 19

Meal 1 (Breakfast) – Shredded Wheat Cereal w/Skim Milk

Snack 1 (Mid-Morning) – Nectarine w/large teaspoon scoop of Peanut Butter

Meal 2 (Lunch) – No Skin, White Meat Rotisserie Chicken w/Brown Rice

Snack 2 (Late Afternoon) – Mandarin Orange w/ blueberry yogurt

Meal 3 (Dinner) – Lean Flank Steak w/Cooked Summer Squash and Zucchini

Snack 3 (Late Evening) – Fresh Broccoli Sticks with Plain Yogurt Dip

Sample Daily Meal Plan 20

Meal 1 (Breakfast) – Whole Grain Waffles with Turkey Bacon and a Glass of Skim Milk

Snack 1 (Mid-Morning) – Handful of Blackberries and Vanilla Yogurt

Meal 2 (Lunch) – Green Salad w/Egg Whites, Cucumbers, & Tomatoes & Whole Wheat Crackers plus Olive Oil and Vinegar Based Dressing

Snack 2 (Late Afternoon) – A Pear and a Handful of Almonds

Meal 3 (Dinner) – Turkey Sausage (low sodium) with Sauerkraut

Snack 3 (Late Evening) – Cucumber Slices w/hot sauce and a few Unsalted Walnuts

Sample Daily Meal Plan 21

Meal 1 (Breakfast) – High Fiber Cereal with Skim Milk

Snack 1 (Mid-Morning) – Handful of Blueberries and Plain Yogurt

Meal 2 (Lunch) – Green Salad w/Almonds, Cucumbers, & Tomatoes & Whole Wheat Crackers plus Olive Oil and Vinegar Based Dressing

Snack 2 (Late Afternoon) – Low Fat Yogurt and Papaya

Meal 3 (Dinner) – Chicken Sausage (low sodium) with Sauerkraut

Snack 3 (Late Evening) – Cucumber Slices w/a few Unsalted Almonds

Sample Daily Meal Plan 22

Meal 1 (Breakfast) – 1 Egg Yolk and 2 Egg Whites w Whole Grain Toast

Snack 1 (Mid-Morning) – Handful of Strawberries and Vanilla Yogurt

Meal 2 (Lunch) – Green Salad w/Pecans, Cucumbers, & Tomatoes & Whole Wheat Crackers plus Olive Oil and Vinegar Based Dressing

Snack 2 (Late Afternoon) – 2 Plums with a Small Handful of Pecans

Meal 3 (Dinner) – Kidney Beans w/Grilled Eggplant and Fresh Tomato Slices

Snack 3 (Late Evening) – Cucumber Slices w/a few Unsalted Pecans

Sample Daily Meal Plan 23

Meal 1 (Breakfast) – Kashi Cereal with Low Fat or Skim Milk

Snack 1 (Mid-Morning) – Handful of Cherries and Plain Yogurt

Meal 2 (Lunch) – Grilled Chicken Breast on a Green Salad w/Oil & Vinegar Dressing

Snack 2 (Late Afternoon) – Apple w/Peanut Butter

Meal 3 (Dinner) – Eggs and Fresh Salsa with Sliced Cucumbers

Snack 3 (Late Evening) – Veggie Sticks and Low Fat Yogurt

Sample Daily Meal Plan 24

Meal 1 (Breakfast) – Turkey Bacon, Whole Grain Toast and a Glass of Skim Milk

Snack 1 (Mid-Morning) – Handful of Unsalted Almonds and 1/2 Handful of Fresh Strawberries

Meal 2 (Lunch) – Grilled Turkey Burgers w/Brown Rice

Snack 2 (Late Afternoon) – Mango Slices and ½ handful of Peanuts

Meal 3 (Dinner) – Homemade Chicken and Vegetable Soup

Snack 3 (Late Evening) – Cucumber Slices w/ hot sauce w/small handful or Pecans

Sample Daily Meal Plan 25

Meal 1 (Breakfast) – Whole Egg w/ Egg Whites and a Whole Grain Waffle

Snack 1 (Mid-Morning) – Low Fat Cottage Cheese with Peaches

Meal 2 (Lunch) – Chicken Fajitas w/Corn or Whole Wheat Tortillas w/ Wild Rice

Snack 2 (Late Afternoon) – ½ Handful of Walnuts w/an Orange

Meal 3 (Dinner) – Homemade Turkey and Vegetable Soup

Snack 3 (Late Evening) – Low Fat Yogurt used for Dipping Veggie Sticks

Sample Daily Meal Plan 26

Meal 1 (Breakfast) – Plain Oatmeal and one Slice of Whole Grain Toast w/teaspoon of peanut butter

Snack 1 (Mid-Morning) – Low Fat Cheese Stick and Papaya

Meal 2 (Lunch) – Grilled Fish with Sweet Potato

Snack 2 (Late Afternoon) – 1 Cup of Low Sugar Yogurt with Kiwi

Meal 3 (Dinner) – Baked Chicken with Steamed Asparagus

Snack 3 (Late Evening) – Small Green Salad w/Small handful of Walnuts

Sample Daily Meal Plan 27

Meal 1 (Breakfast) – Cream of Wheat, Multi Grain Toast and Small Glass of Skim Milk

Snack 1 (Mid-Morning) – ½ Handful of Peanuts and Mandarin Oranges

Meal 2 (Lunch) – Whole Wheat Turkey Wrap w/Oil & Vinegar Based Dressing

Snack 2 (Late Afternoon) – Watermelon

Meal 3 (Dinner) – Green Salad w/Grilled Chicken Breast and Oil & Vinegar Dressing

Snack 3 (Late Evening) – 1 Cup of Low Fat Blueberry Yogurt w/small green salad

Sample Daily Meal Plan 28

Meal 1 (Breakfast) – Whole Grain English Muffin w/Low Fat Cheese and Small Glass of Skim Milk

Snack 1 (Mid-Morning) – Low Fat Cottage Cheese w/Blueberries

Meal 2 (Lunch) – Peanut Butter Sandwich on Whole Grain Bread

Snack 2 (Late Afternoon) – Banana Slices w/Peanut Butter

Meal 3 (Dinner) – Lean Grilled Pork Chops with Grilled Squash and Zucchini

Snack 3 (Late Evening) – Cucumber Slices w/Low Fat Yogurt Used for Dipping

Sample Daily Meal Plan 29

Meal 1 (Breakfast) – Unsweetened Natural Granola  w/Skim Milk

Snack 1 (Mid-Morning) – Strawberries and ½ Handful of Almonds

Meal 2 (Lunch) – Kashi Bar with Yogurt

Snack 2 (Late Afternoon) – Pear Slices with Peanut Butter spread

Meal 3 (Dinner) – Spinach Salad w/Oil & Vinegar Based Dressing w/ Broiled Turkey Burgers

Snack 3 (Late Evening) – 1 Cup of Low Fat Plain Yogurt w/cold raw carrots

Sample Daily Meal Plan 30

Meal 1 (Breakfast) – Cream of Wheat and Turkey Bacon

Snack 1 (Mid-Morning) – Papaya and 1 Low Fat Cheese Stick

Meal 2 (Lunch) – Chicken Fajitas and Small Green Salad with corn or whole wheat tortillas

Snack 2 (Late Afternoon) – Grapes & ½ Handful of Walnuts

Meal 3 (Dinner) – Grilled Salmon w/Steamed Vegetable Medley

Snack 3 (Late Evening) – Veggie Sticks w/Low Fat Yogurt

Meal/Snack Ideas

(From the Sample Daily Meal Plans)

Breakfast Ideas –

A Whole Egg with oatmeal and Small Glass of Skim Milk

Cream of Wheat with Glass of Skim Milk

Turkey Bacon with Egg and Whole Grain Toast

2 Slices of Whole Grain Bread with a Whole Egg and some Egg Whites

Slice of whole grain bread w/ teaspoon of peanut butter and Medium Glass of Low Fat or Skim Milk

Cream of Wheat hot cereal a glass of Low-Fat of Skim Milk

Health higher fiber cold cereal with low fat or Skim milk

Plain Oatmeal with a whole egg and some egg whites

Whole Wheat Wrap with Peanut Butter and Small Glass of Milk

Mid-Morning Snack Ideas –

Low Sugar Strawberry Yogurt used for dipping Banana

Low-Fat Cottage Cheese with Blueberries

Can of Tuna with Watermelon

Mango with Low-Fat Cheese Sticks

Peaches with Low-Sugar Yogurt

High Fiber Whole Grain Cereal crushed w/low sugar apple sauce + Walnuts

1 Cup of Low Sugar Yogurt with Strawberries

A Couple of Low Fat Cheese Sticks and a Mango

Half a handful of unsalted almonds and a half handful of blueberries

Low Fat Cottage Cheese with pineapple

1 cup of lower sugar yogurt with a peach

Half a handful of unsalted almonds and small apple

1 cup of lower sugar yogurt with a banana

Half a handful of unsalted almonds and small pear

Almonds with Pear

Apple Slices with Peanut Butter

Walnuts with an Orange

Half a handful of Unsalted Pecans and a half handful of Cherries

Half a handful of unsalted Walnuts and an orange

Lunch Ideas–

Turkey Breast with Brown Rice

Whole Wheat wrap with Turkey and Low-Fat Cheese

Grilled Chicken on Bed of Salad Greens with Whole Grain Crackers

Sweet Potato with Broiled Turkey Burgers

Whole Wheat Pasta with Boiled Shrimp

Grilled Tilapia with a Small Serving of Whole Wheat Pasta

Grilled Tuna Steak with a Medium Sweet Potato

1 Peanut Butter sandwich on whole grain bread

1 turkey sandwich (lots of turkey) with low fat cheese on whole grain bread

1 chicken breast sandwich on whole wheat/grain w/mustard and w/out mayo

Some lunch ideas: 8/18/05

Turkey sandwich (Whole wheat or whole grain bread)

Mozzarella and tomato sandwich (Whole wheat or grain)

Grilled chicken salad w/wheat crackers

Grilled turkey sandwich on whole wheat or grain

Grilled chicken sandwich on whole wheat or grain

Grilled turkey or chicken with small salad (prepare them in small containers for freshness)

Peanut butter on whole grain or wheat crackers

Peanut butter and banana sandwich on whole wheat or grain bread

Apple slices with peanut butter

Yogurt with strawberries or blueberries

Toasted cheese sandwich with whole grain or wheat

Grilled white meat with small amount of veggie or whole-wheat pasta and vegetable

Make your own homemade chicken salad and have with whole wheat/grain crackers or bread

Lean meat with small sweet potato

Late Afternoon Snack Ideas –

Low Sugar Strawberry Yogurt used for dipping Banana

Low-Fat Cottage Cheese with Blueberries

Can of Tuna with Watermelon

Mango with Low-Fat Cheese Sticks

Peaches with Low-Sugar Yogurt

High Fiber Whole Grain Cereal crushed w/low sugar apple sauce + Walnuts

1 Cup of Low Sugar Yogurt with Strawberries

A Couple of Low Fat Cheese Sticks and a Mango

Half a handful of unsalted almonds and a half handful of blueberries

Low Fat Cottage Cheese with pineapple

1 cup of lower sugar yogurt with a peach

Half a handful of unsalted almonds and small apple

1 cup of lower sugar yogurt with a banana

Half a handful of unsalted almonds and small pear

Almonds with Pear

Apple Slices with Peanut Butter

Walnuts with an Orange

Half a handful of Unsalted Pecans and a half handful of Cherries

Half a handful of unsalted Walnuts and an orange

Dinner Ideas –

Grilled Tuna with Asparagus

Baked Chicken Breast with Broccoli

Broiled Salmon with Green Salad

Baked Tilapia with Cold Spinach Salad

Grilled Chicken Breast with Sliced Cucumbers

Grilled Turkey Breast with Cooked Spinach with Dash of Vinegar

Chicken and Shrimp Stir Fry with Vegetable Medley

Grilled Turkey Burgers with Grilled Veggie Kabobs

Grilled Halibut with Cooked Zucchini and Yellow Squash

Salmon baked or grilled and a Spinach Salad

Lean grilled pork chops w/ green beans

Grilled chicken breast and asparagus

Tofu with Veggies

Pecans on Green Salad with Oil and Vinegar Dressing

Walnuts on Salad

Baked or grilled Turkey breast and broccoli

Grilled Chicken, Shrimp, Onion, Pepper, and Cherry Tomato Kabobs

Nightly Snack Ideas –

Small Handful of Walnuts on Small Salad

A Low-Fat Cheese Stick with a Few Celery Sticks

Celery Sticks w/ small Amount of Natural Peanut Butter

Plain Low Fat Yogurt used as Dip for Veggie Sticks

Small serving of Canned Chicken with a Sliced Cucumber

A Small Can of Tuna with some Raw Veggies

A Low Fat Cheese Stick with some Cucumber Slices

Celery Sticks with a small spread of Peanut Butter

Celery Sticks with Plain low-sugar yogurt for dipping