meal plan

11 01, 2017

Feb 2017 Sample Meal Plan

January 11th, 2017|Nutrition Articles, Recipe|Comments Off on Feb 2017 Sample Meal Plan

Breakfast:

  • 1 cup Vanilla Greek Yogurt
  • ½ cup Cashews or mixed nuts
  • ½ cup blueberries

Calories: 584   Carbohydrates: 36 g   Fat: 38 g    Protein: 31 g

Lunch:

  • Whole Wheat Tortilla
  • 3 oz. Turkey
  • 5 oz. Spinach
  • 2 oz. Tomatoes
  • ¼ Cup Cheddar Cheese
  • Medium Apple

Calories: 471   Carbohydrates: 47      Fat: 16 g    Protein: 35 g

Snack:

  • ¾ Cup Carrots
  • 1/3 Cup Hummus

Calories: 181   Carbohydrates: 25 g   Fat: 7 g                 Protein: 5 g

Dinner:

  • Zucchini Eggplant Lasagna (1/9 of pan)
  • 1 Cup Roasted Turnip Greens

Calories: 357   Carbohydrates: 6        Fat: 1 g                  Protein: 3g

Snack:

  • No-Bake Dark Chocolate/Peanut Butter Filled Oat Bar

Calories: 292   Carbohydrates: 39      Fat: 14 g    Protein: 6 g

 

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog.

20 09, 2016

Product of the Month

September 20th, 2016|Nutrition|Comments Off on Product of the Month

Having trouble planning healthy meals for yourself or for you and your family? We have a solution for you and it is the Mealime app!

mealime

  • Let’s you filter recipes by diet type, allergies, and food restrictions.
  • Select meal plans for 2-4 servings
  • Choose between 2 and 6 recipes per week
  • A well-organized grocery list is also created for each weekly meal plan.
  • Each meal takes just 30 minutes to make!

Check it out, it’s free!

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog.

20 09, 2016

Cancer Prevention Sample Meal Plan

September 20th, 2016|Nutrition|Comments Off on Cancer Prevention Sample Meal Plan

Sample Meal Plan

Breakfast:

  • Egg and hummus breakfast wrap (see blog for recipe)
  • 1 banana
  • 1 cup skim milk

Nutrition: 500 calories, 70 grams carbohydrates, 31 grams protein, 23% calories from fat

Morning Snack:

  • 6 oz. Vanilla Greek Yogurt
  • ¼ cup granola

Nutrition: 270 calories, 37 grams carbohydrates, 15 grams protein, 23% fat

Lunch:

  • Tuna salad on whole wheat English muffin
  • 1 cup of grapes
  • 3 oz. carrots

Nutrition: 367 calories, 54 grams carbohydrates, 21 grams protein, 20% calories from fat

Dinner:

  • One pan chicken and roasted vegetables (see blog for recipe)
  • 1 cup quinoa

Nutrition: 568 calories, 69 grams carbohydrates, 30 grams protein, 35% calories from fat

Evening Snack:

  • 1 Apple with 2 tablespoons peanut butter

Nutrition: 270 calories, 30 grams carbs, 7 grams protein, 53% calories from fat

Total Nutrition for Day: 1,975 total calories, 260 grams carbohydrates, 104 grams protein, 26% calories from fat

For further questions or to schedule an appointment, contact Susan at

susanc@nutriformance.com

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on www.nutriformance.com blog.

17 08, 2016

Eating Out Sample Meal Plan

August 17th, 2016|Nutrition|Comments Off on Eating Out Sample Meal Plan

Breakfast

Panera Power Almond Quinoa Bowl and 160z low fat milk latte

(nutrition: 420 calories, 21% fat, 16g protein, 52g carbs)

Morning Snack

Smoothie King 20oz Lean 1 Chocolate Protein Smoothie

(nutrition 310 calories, 35% fat, 19g protein, 38g carbs, 16g sugar)

Lunch

Sugarfire Smokehouse Smoked Turkey Sandwich

(nutrition: 424 calories, 29% fat, 53g protein, 21g carbs)

Dinner

Brio Tuscan Grill Grilled Salmon Fresca with grilled asparagus, sweet potatoes, spinach, roasted peppers, pesto vinaigrette, feta, diced tomatoes, and balsamic glaze

(nutrition: 500 calories, 27% fat, 30g protein, 30g carbs)

Dessert

Brio Tuscan Grill 1/4 serving of Tiramisu (split between 4 people)

(nutrition: 132 calories, 75% fat, .1g protein, 6g carbs

Total Nutrition for the day: 1800 calories, 31% fat, 118g protein, 147g carbs

20 06, 2016

Sample Meal Plan

June 20th, 2016|Nutrition|Comments Off on Sample Meal Plan

Breakfast:

* 2 Egg Veggie Omelet

* Whole wheat avocado toast

* 1 cup Berry Salad

Nutrition: 472 calories, 38% calories from fat, 24 g protein, 56 g carbs

Lunch:

* 1 baked tilapia filet (½ tsp. olive oil)

* 1 cup quinoa

* 1 cup steamed broccoli

* 2 cups Greek salad with feta cheese

Nutrition: 508 calories, 22% calories from fat, 39 g protein, 53 g carbs

Snack:

* 1 cup edamame

* 1 apple

Nutrition: 261 calories, 28% calories from fat, 17 g protein, 34 g carbs

Dinner:

* 1 serving hawaiian chicken kabobs (1-2 kabobs)

* ½ cup roasted asparagus with parmesan

* 1 cup grilled potatoes and onion

Nutrition: 549 calories, 27% calories from fat, 34 g protein, 68 g carbs

Dessert:

* ⅛ cup dark chocolate covered almonds

Nutrition: 122 calories, 70% calories from fat, 3.5 g protein, 6.5 g carbs

Total Nutrition for Day: 1,890 calories, 26% fat, 118 g protein, 217 g carbs

For further questions or to schedule an appointment, contact Jen at jens@NutriFormance.com You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on www.NutriFormance.com blog.

17 01, 2016

February Heart Health Sample Meal Plan

January 17th, 2016|Nutrition|Comments Off on February Heart Health Sample Meal Plan

Breakfast: Power lentil wrap & fruit

1-6” tortilla

½ cup lentils, cooked (Trader Joe’s has precooked lentils in the produce section)

¼ cup raw spinach

Optional 1-2 scrambled eggs

Dash of Paprika, chili powder

2 Tbsp. fresh salsa

½ cup of berries

 

Snack: Greek yogurt w/honey & nuts

1/2 cup Greek yogurt

1 Tbsp. honey

¼ cup chopped pecans and walnuts

Mix together and enjoy!

 

Lunch: Moroccan Farro& Lentil Soup (see recipe on the blog at www.NutriFormance.com )

 

Snack

½ cup cauliflower

¼ cup hummus

10 almonds

 

Dinner: Portabella mushroom stuffed with herbed chickpeas, veggies, & cashews (see recipe on the blog at www.NutriFormance.com )

 

Snack: Peanut Butter & Banana Sandwiches

2 tbsp. Peanut Butter (or other nut/seed butter), 1 medium banana, 1 slice whole grain bread.

For further questions or to schedule an appointment, contact Susan at susanc@NutriFormance.com.

 

You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on www.NutriFormance.com blog.

22 10, 2015

November Sample Meal Plan – Fiber Focus 2015

October 22nd, 2015|Nutrition|Comments Off on November Sample Meal Plan – Fiber Focus 2015

Sample Meal Plan

Breakfast: Overnight oats (see recipe on the blog at www.NutriFormance.com) with a banana

Mid-morning Snack: Banana Berry Oat Bar (see recipe on the blog at www.NutriFormance.com)

Lunch: Chicken Wrap (chicken breast, brown rice, black beans, and salsa wrapped in a whole wheat tortilla) with steamed broccoli

Afternoon snack: Curry roasted chickpeas (see recipe see recipe on the blog at www.NutriFormance.com)

Dinner: Grilled tilapia topped with homemade mango salsa and a side of roasted cauliflower

– Mango Salsa Recipe: 1 mango chopped, 1 green onion diced, 1 jalapeno chili pepper diced, ¼ cup red bell pepper diced, 2 T minced cilantro,  2 T lime juice, 1 T lemon juice

– Mix together and let sit for at least 30 minutes before serving

Evening snack: Popcorn

For further questions or to schedule an appointment, contact Susan at susanc@NutriFormance.com

23 09, 2015

Better Breakfast Sample Meal Plan

September 23rd, 2015|Nutrition, Recipe|Comments Off on Better Breakfast Sample Meal Plan

Breakfast: Oatmeal Pumpkin Pancakes with Maple Greek Yogurt Topping (see the recipes on the blog at www.NutriFormance.com)

Mid-morning snack: Peanut butter and Banana

Lunch: Whole Wheat Lunch Meat Wrap (Whole wheat tortilla – chicken breast, spinach, hummus, and cheese) with salad (2cups greens and 1 cup of – 1/3 each broccoli, tomato, and cucumber) with 1T of vinaigrette dressing.

Mid-afternoon snack: Greek yogurt with granola

Dinner: Grilled Salmon with brown rice and grilled asparagus

Post-dinner snack: Homemade Fruit Popsicle (Blend together your favorite smoothie mix (banana, pineapple, strawberry, Greek yogurt, 100% fruit juice) pour it into a popsicle tray and let freeze)

19 08, 2015

Tailgating Sample Meal Plan

August 19th, 2015|Nutrition|Comments Off on Tailgating Sample Meal Plan

 

Breakfast: Green Smoothie: 1 banana, handful of berries, 1 cup spinach, ½ cup Greek yogurt, 1 tbsp nut butter, ¾ -1 cup almond milk, 1 tsp ground flax

 

Snack:  1 lara bar and a piece of fruit

 

Lunch: Mini grilled pizzas with 1 cup raw vegetables: 1 whole-wheat sandwich flat, each side topped with pizza sauce, desired toppings, and a sprinkle of cheese. Broil in oven until cheese is melted.

 

Snack: 1 cup raw veggies: broccoli, cucumbers, carrots with 1/4c guacamole

 

Dinner: Kickin Chicken and lightened up macaroni salad with 1 cup grilled veggies (see recipes on our blog at www.NutriFormance .com)

 

 

For further questions or to schedule an appointment, contact Emily at

emilyb@NutriFormance.com

You can find the recipes, tips, and meal plans as well as                                                     Team RD’s “How to” Video Series on www.NutriFormance.com blog.

18 06, 2015

Sample Meal Plan

June 18th, 2015|Nutrition|Comments Off on Sample Meal Plan

Breakfast: Two pieces of whole-wheat toast with no salt added peanut butter and banana on top and a Greek yogurt

Snack:  1 piece of fruit with ¼ cup raw almonds

Lunch: 1 baked sweet potato stuffed with ¼ cup no salt added black beans, ¼ cup pico de gallo (available in your produce section-ready made), 1 green onion thinly sliced, ¼ avocado sliced, and a sprinkle of cheese. Could add meat if desired.

Snack: 1 cup raw broccoli, cherry tomatoes, and carrots with 1 hardboiled egg

Dinner: Grilled fish with citrus and grilled asparagus with lemon, rosemary, & black pepper (see recipes on our blog at www.NutriFormance .com)

 

 

For further questions or to schedule an appointment, contact Jamie at

jamiec@NutriFormance.com

21 01, 2015

Happy Hearts Sample Meal Plan

January 21st, 2015|Nutrition, Recipe|Comments Off on Happy Hearts Sample Meal Plan

Breakfast:

1 ½ cups cooked Oatmeal (see recipe on our blog at www.NutriFormance.com)

Snack:

Apple Cinnamon smoothie (see recipe on our blog at www.NutriFormance.com)

Lunch:

Veggie-Chicken Quesadilla

One 8” whole wheat tortilla, 1 cup spinach leaves, ½ cup mushrooms, 3 oz. sliced grilled chicken breast, and 1 oz. goat cheese

Snack:

1 cup of fresh berries

Dinner:

3.5 oz. Baked salmon with avocado salsa (see recipe on our blog at www.NutriFormance.com)

1 cup roasted cauliflower

**note** this meal plan provides 8 servings of fruits and vegetables. Following recommendations of the DASH Diet (dietary approaches to stop hypertension). http://www.eatright.org/Public/content.aspx?id=6442451122&terms=dash%20diet

**note** the meal plan is a sample, not meant to work for each individual. To learn your individual nutrition needs, work with a registered and licensed dietician. Portion sizes, food preferences, health history, and goals will vary for each individual.

For more nutrient tips, contact Jamie at jamiec@NutriFormance.com