Below is a more flexible meal plan that provides variety and allows you to make choices throughout your day. If you would like a custom meal plan that meets your specific dietary restrictions or caters to any food intolerance or allergies, please contact us and we will be glad to help!

BREAKFAST

Choose ______ carbohydrate:

• 2 slices whole grain bread
• 1 cup whole wheat bran flakes
• ½ cup oatmeal (dry measure)
• 1 cup Multi-Grain Cheerios

Choose ______ lean protein:

• 8 oz. light yogurt
• 8 oz. skim milk
• 1 cup of cottage cheese
• 3 egg whites

SNACK

Choose _____ fruits/nuts:

• 1 medium-sized apple
• ½ grapefruit
• ½ cantaloupe
• 12 almonds

LUNCH

Choose ______ carbohydrate:

• Medium baked potato
• 2 slices whole wheat bread
• ½ cup rice (brown, white, wild)
• ½ cup pasta

Choose ______ protein (all 3 oz.):

• 1 small chicken breast
• Turkey breast
• Lean beef
• Canned tuna
• Canned chicken

Choose ______ servings of fibrous carbohydrates:

• Any vegetable (frozen, canned, fresh)
• Salad with light dressing

SNACK

Choose ______:

• 8 oz. light yogurt
• Plain rice cake with 1 T. Natural Peanut Butter
• 1 scoop whey protein blended with ice, skim milk or water, and fruit
• Protein Diet bar or other bar low in sugar, roughly 20 grams of protein
• ½ cup cottage cheese

DINNER

Choose ______ protein (all 3 oz.):

• 1 small chicken breast
• Turkey breast
• Lean beef
• Canned tuna/chicken
• White fish

Choose ______ servings of fibrous vegetables:

• Broccoli
• “salad” vegetables
• Okra
• Asparagus
• Any vegetables: canned, frozen, or fresh

NO STARCHES

LATE NIGHT SNACK

• ONLY PROTEIN

Notes:

• Drink at least 12 oz. of water at every meal
• Multi-vitamins everyday
• Teas and coffee can be consumed in addition to water at meals