Sample Meals

Sample Meals

    • Meal 1 (about 7 a.m.): Egg white scramble with tomatoes, spinach, avocado. Plus toast.
          • Protein: 4 egg whites (complementing fat: . avocado [chopped])
          • Produce: 1 chopped tomato, 1 cup packed fresh spinach leaves
          • Grain: 1 slice whole grain toast
          • Extras: chopped cilantro, salt and pepper to taste
    • Snack 1 (about 10:30 a.m.): Red Berry Sunrise Shake (recipe, page 232)

 

    • Meal 2 (about 1:30 p.m.): Grilled Chicken Salad (recipe, page 191)
          • Protein: 4 ounces skinless chicken breast (complementing fat: 1 tablespoon olive oil in balsalmic-based dressing)
          • Produce: 4 cups mixed salad greens with chopped celery, cucumber, and cherry tomatoes
          • Grain: (no grain)
    • Snack 2 (about 4:30 p.m.): 1 cup fat-free vanilla yogurt with ½ cup mixed berries and 4 crushed walnuts

 

    • Meal 3 (about 7:30 p.m.): Grilled salmon with asparagus and brown rice
          • Protein: 4 ounces wild salmon (no fat added because this is a high-fat protein)
          • Produce: 10 stalks of steamed asparagus
          • Grain: ½ cup brown rice
    • After-dinner treat: ½ cup fresh strawberries and fat-free Reddi-Wip with ¼ ounce grated dark chocolate sprinkled on top

 

    • Target totals for the day:
          • 4 to 6 servings of proteins (a “serving” is 3 to 6 ounces)
          • 3 to 8 servings of vegetables/fruit
          • 2 grains
          • 2 dairies

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