All meals that you find on the sample meal plan are rich in whole-grains, fruit, vegetables, and lean proteins. These meals are full of vitamins , and minerals and will keep  you satisfied, and fueled throughout the day to keep your energy boosted!


Steal Cut Oats w/ pears & Raisins


½ Cup Steal Cut Oats

¾  cup 2% milk

1 cup diced pear

1 oz. Raisins                                            *Cook steal cut oats on stove top, add milk.


Whole– grain toast w/peanut butter & honey

2 Tbsp. Peanut Butter

1 piece Whole-grain bread   

1 tsp. Honey


Shrimp wrap:

1 ½” Tortilla

½ Avocado , diced

3 ounces Shrimp

¼ Cup black beans (Rinsed & drained)

¼ cup spinach

2 tbsp. salsa

2oz feta cheese

½ cup cucumber , diced

½ cup tomatoes , diced

2 tbsp. Balsamic

Fill 1 1/2” tortilla with 3 ounces of cooked peeled shrimp, 1/2 avocado, 1/4 cup black beans, 1/4 cup spinach, 2 tbsp. Salsa, 1 oz. Feta cheese.

For cucumber and tomato salad: Add cucumber, cherry tomatoes, balsamic and mix.


1/2 cup carrots

1/2 apple

1/2 cup Hummus (for dipping carrots)


6oz. Lean Pork Tenderloin

1/2 medium sweet potato baked

1 cup  steamed broccoli w/ 1 tsp. Butter and fresh squeezed lemon juice

1/2 cup unsweetened apple sauce


1/4 cup pomegranate seeds

1/4 cup cashews, chopped

1– 6oz container of Greek yogurt

Mix and Enjoy!