Week 2 Meal Plan Posted!

This is the same concept, 1200 low calorie days and 2000 high calorie days. Substitute items according to calories or “similar” items. Like broccoli for green beans, 3oz of beef for 3oz of shrimp, melon for banana.

Sunday

Low Calorie Day – 1200 cals

Breakfast:

  • 1 c. shredded wheat
  • 1c. FF milk

Snack:

  • 1 banana (100 cals)

Lunch:

  • Tortilla
  • 1T hummus
  • ½ c. shredded carrots
  • 4 olives
  • 2 oz. deli chicken
  • Romaine
  • ¼ c. avocado

Snack:

  • String Cheese
  • 2 kiwis

Dinner:

  • ½ chicken breast
  • 2 plum tomatoes sliced, roasted with 2 T parm
  • 1c. cooked c couscous
  • 1 c broccoli

Monday

High Calorie Day – 2000 cals

Breakfast:

  • 2 slices toast
  • ¾ c. cottage cheese
  • 1 boiled egg
  • 2T strawberry jam

Snack:

  • 1 string cheese
  • 6 saltines

Lunch:

  • 1 c. spinach
  • 1 C. veggies
  • 6 oz. chicken
  • 2 T low fat vinaigrette
  • 10 wheat thins
  • 1 C yogurt
  • 1 C applesauce
  • Box raisins

Snack:

  • ½ apple
  • 1T peanut butter

Dinner:

  • 2/3 c couscous
  • 3 oz. chicken
  • 1 c kale
  • 2T teriyaki

Dessert:

  • ½ c. frozen yogurt

Tuesday

Low Calorie Day – 1200 cals

Breakfast

  • 1 Cup Skim Milk
  • 1 Orange, medium
  • 1 Cup Cheerios Cereal

Morning Snack

  • 1 Cup Cantaloupe Melon

Lunch

  • 2 slices of wheat bread
  • 3oz turkey
  • 1 slice of lettuce
  • 1 tomato
  • 1 tbsp of mustard
  • A couple of onion rings
  • Pickle

Afternoon Snack

  • 2 Tablespoons Prepared Hummus
  • 3 Ounces Celery Sticks

Dinner

  • 1/2 Cup Cooked Brown Rice
  • Green & Yellow Beans with Wild Mushrooms
  • Roasted Cod with Warm Tomato-Olive-Caper Tapenade
  • 1/2 Banana, small

Wednesday

High Calorie Day – 2000 cals

Breakfast

  • 1 Cup Skim Milk
  • 1/2 Banana, small
  • 1 Cup Bran Flakes Cereal

Morning Snack

  • 1 Fruit & Nut Granola Bar

Lunch

  • 3oz of turkey
  • 2 slices of Romaine Lettuce
  • 1 Whole-Wheat Pita Bread, small
  • Chocolate-Raspberry Frozen Yogurt Pops

Afternoon Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

  • 1 Cup Steamed Brussels Sprouts
  • Almond-Crusted Chicken Fingers
  • 2/3 Cup Cooked Couscous
  • 1 Peach, medium

Thursday

Low Calorie Day – 1200 cals

Breakfast:

  • 1 egg
  • ¼ c. cheddar
  • 2 slices turkey bacon
  • 1 bread
  • Orange

Snack:

  • 100 calorie yogurt

Lunch:

  • Pasta Salad:
  • 1 c. cooked whole wheat pasta
  • 1/4c. Tomato
  • 5 mushrooms
  • ½ c bell pepper
  • 3 black olives 1 oz. goat cheese
  • 1tsp olive oil

Snack:

  • Pear
  • 15 almonds

Dinner:

  • ½ chicken breast
  • 1c broccoli
  • ½. C corn

Friday

High Calorie Day – 2000 cals

Breakfast

  • 2-egg omelet with 1-oz cheddar cheese, 1/4 cup chopped red peppers, and 2 nitrate/nitrite free turkey sausage links: (142 and 113 and 6 and 132 = 387 calories)
  • 1 wedge honeydew melon (45 calories)
  • 1 slice whole wheat toast with 1 tbsp raspberry preserves: (100 and 50 = 150 calories)

Snack

  • 1/2 cup lowfat milk (52 calories)
  • 1 cup cinnamon shredded wheat (200 calories)

Lunch

  • 1 cup whole wheat spaghetti (176 calories)
  • ½ cup marinara sauce (111 calories)
  • ½ cup zucchini (10 calories)
  • 3 oz sliced grilled chicken breast (140 calories)

Snack

  • 50 pistachios (160 calories)

Dinner:

  • Black bean veggie burger (115 calories)
  • Whole wheat bun (120 calories)
  • Tomato slice (3 calories)
  • Romaine leaf (1 calories)
  • Onion ring (2 calories)
  • 1/3 cup (uncooked) quinoa with ¼ cup sundried tomatoes and 6 artichoke hearts (160 and 35 and 20 = 215 calories)

Dessert:

  • Instant hot chocolate, prepared with water: (113 calories)
  • 16 animal crackers (120 calories)

Saturday

Low Calorie Day – 1200 cals

 

Breakfast:

  • 1 English muffin
  • ½ apple sliced
  • ¼ c cheddar

Snack:

  • 1.5 graham crackers
  • 1T peanut butter

Lunch:

  • Soup (225 calories)
  • 10 wheat thins

Snack:

  • 8 baby carrots

Dinner:

  • 2 oz salmon (160)
  • ½ c roasted potatoes
  • ½ c. green beans
  • Wheat roll
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