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!
Breakfast
Steal Cut Oats w/ pears & Raisins
Ingredients:
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.
Snack
Whole– grain toast w/peanut butter & honey
2 Tbsp. Peanut Butter
1 piece Whole-grain bread
1 tsp. Honey
Lunch
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.
Snack
1/2 cup carrots
1/2 apple
1/2 cup Hummus (for dipping carrots)
Dinner
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
Snack
1/4 cup pomegranate seeds
1/4 cup cashews, chopped
1– 6oz container of Greek yogurt
Mix and Enjoy!
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