Meal Plan

Meal Plan 


By: Ms. K

I don’t diet, I eat clean. I have decided to change my lifestyle  that does not make me live on a diet plan or diet program for the rest of my life. Eating right is a lifestyle change. I am not perfect, the last five days I have not been preparing food simply because I had no food in my house. I was eating out more and more. Even though I was working out I was not preparing my food. I love to workout means I need to eat clean as well.

Creating a meal plan is another way to eating right. It makes you stay focus and on track. I created a meal plan! Let me know if you need any help in creating a meal plan. I am hear to help and give advice to changing your lifestyle without the needs of pills, diet plans, or restricting what your eating. Instead I want to help make you just adjust what your eating that does not rely on counting calories forever.

Sample one week meal plan:

April 2014
Rated S Meal Plan


Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast: Hard Boil Egg with one whole wheat toast breadSnack: granola mix with raisinsLunch: grilled chicken with veggiesSnack: Slice apples

Dinner: Brown Rice, and Steam Fish

Breakfast: High Fiber Cereal with Almond MilkSnack: Whole Wheat Crackers and HumusLunch: Fish Tacos with LettuceSnack: Fruit Salad

Dinner: Whole Wheat Pasta with Shrimp

Breakfast: Green Smoothie with Protein Powder (optional)Snack: 25 AlmondsLunch: Turkey Wrap and AppleSnack: 0% Greek Yogurt

Dinner: Spicy Chicken and Brown Rice and

Side salad

Breakfast: OatmealSnack: 2 small boxes of raisinsLunch: Leftover Spicy Chicken and Brown RiceSnack: 30 baby carrots

4 Tbsp of hummus

Dinner: Chicken Spinach Parm

Breakfast: Turkey Sausage with Veggie Scramble EggsSnack: Apple with Peanut ButterLunch: Left over Chicken Spinach ParmSnack: 10 Cherry tomatoes

Dinner: Lemon Chicken with Rice

Breakfast: Berry Waffle0% fat Greek yogurtSnack: Peanut Butter sandwich on toasted wheat breadLunch: Mediterranean Hummus Wrap

Snack: Blueberries, Orange, and Apple

Dinner: Tofu Stir-Fry

1 cup of brow rice

Breakfast: Loaded Vegetable Omelet1 BananaSnack: 25 AlmondsLunch: Leftover Tofu Stir-Fry 1 cup of Brown Rice

Snack: 1 piece of string cheese

Dinner: Go out to eat (but eat healthy)

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