Sample Diet Plan with Options
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