How this meal plan works is you choose one option for breakfast, one option for lunch, and one option for dinner. You may also have a snack, or two (or three depending on your workout routine!) during the day as well. At the end of this plan there is a list of acceptable snacks and beverages outside of water.
Everything for breakfast is meant to be one serving. There are serving sizes for all lunch and dinner meals. If you are cooking for one and the dinner says it serves 3, that meal is good for 3 dinners. This is done so you don’t have to cook every night, and it saves money at the grocery store!
All of the breakfast options are under 350 calories, lunch and dinner servings are all under 400 calories. Snacks are meant to be under 100 calories, unless it’s a protein/power bar.
UPON WAKING:
12 ounces of hot, warm, or cold water with half of a lemon’s juice squeezed into it.
MEAL PLAN BREAKFAST CHOICES :
BREAKFAST OPTION 1
Vegetable Egg Scramble & Fruit Salad
1 egg, scrambled
2 mushrooms, sliced
Green onion, to sprinkle on top of cooked egg and mushrooms
2 tbsp of olive oil
1 orange, peeled and cut
1 kiwi, peeled and sliced
Sliced almonds, to sprinkle on the fruit (optional)
Add olive oil to a small cooking pan, over medium low heat to melt. Crack an egg in a bowl, and whisk it with a fork, then add it to pan on stove. Add sliced mushrooms and scramble the egg. When done cooking put on a plate to serve. In a separate small bowl, combine orange, kiwi, and a handful of almonds. Enjoy as a side dish to your egg.
BREAKFAST OPTION 2
1⁄2 of a whole grain english muffin, or 1⁄2 of a multi-grain bagel with 1-2 tbsp of peanut butter (add sesame seeds, or raisins if you like)
BREAKFAST OPTION 3
Banana & Cream Non-Oatmeal (add 1 tsp ground flax seed and 1 tsp chia seeds)
1 ripe banana
1 tbsp butter
1 pinch of sea salt
1/4 tsp cinnamon
Blueberries (Optional; to sprinkle on top)
Mash your banana, then add the salt and cinnamon. Warm the coconut butter in a saucepan over low heat, or in the microwave for about 10 seconds, or till it’s runny and warm. Pour it into the banana mixture, add your chia and flax seeds, and stir. Top with blueberries and enjoy
