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.
