7 Day Meal Plan

So I've gone ahead and made a one week meal plan for anyone who is interested in eating healthier to follow...You're welcome ;-)

Day #1

Breakfast: 1 serving of Oatmeal (1/2 cup) – Optional toppings: Fruit, nuts, or berries.

*Restaurant option: Tim Horton’s or Starbucks Oatmeal.

Morning Snack: Fruit - Apple, Pear, Orange, Berries.

Lunch: Large Green (garden) Salad, topped with grilled chicken, and low fat vinaigrette dressing.

*Restaurant Option: Any restaurant will serve (as take out) a garden salad, with the option of adding grilled chicken for a few extra dollars.

Afternoon Snack: Walnuts, Almonds, or Pecans.

Dinner: Grilled or broiled salmon (dill & lemon), with roasted root veggies.

Day #2

Breakfast: 2x hard boiled eggs, with 1 serving of fresh strawberries (1/2 cup) & one slice of whole grain toast with almond butter.

Morning Snack: Fruit – Banana, Berries, Apple, or Pear.

Lunch: Mediterranean Salad with Grilled Veggies.

Afternoon Snack: Sliced Green Pepper(Or alternative veggie) w/ organic hummus.

Dinner: Roasted Chicken with sautéed Brussels Sprouts.

-Cook Boneless skinless chicken breast as you desire. In saucepan add 2 tbps EVOO, 1 clove diced garlic, chili flakes, and diced onion; sauté until brown. Add Brussels sprouts (Halved), and sauté for 3-4 minutes.

Day #3

Breakfast: 1 serving of Oatmeal (1/2 cup), and 2x eggs prepared any why you like.

Morning Snack: Fruit.

Lunch: Large Spinach Salad w/ Grilled Chicken.

- Ingredients: Fresh Organic spinach, red onion, mushrooms, strawberries, sliced hard boiled eggs, and low fat honey Dijon dressing.

Afternoon Snack: Almonds.

Dinner: Butterfly Dijon Pork fillet, with mashed sweet potatoes.

- Marinate Pork in Dijon mustard. Pan fry 4 minutes on each side at medium high heat in 2 tablespoons in EVOO. Boil (1-2) sweet potato until tender. Drain; add dash cinnamon, 1 tsp honey, and mash.

Day #4

Breakfast: Fruit, enough to fill you up. 2x pears, 1x apple, or 1x cup of strawberries & 1-2x oranges.

Morning Snack: Hard Boiled eggs – 2x.

Lunch: Grilled Chicken Caesar Salad

Afternoon Snack: Fresh sliced veggies, with low fat dip (or your choice), or Hummus.

Dinner: Broiled White Fish (of your choice; Halibut, Red Snapper etc.), with Sautéed Rapini. And long grain brown rice (1/4 cup)

Day #5

Breakfast: 1 serving (1/2 cup) Granola cereal with Almond Milk 4 oz.

Morning Snack: Fruit; Apples, Pears, or Berries.

Lunch: Any leftovers from Dinners this week? Eat them as lunch today. If not; Grilled Chicken on Garden Salad w/ low fat balsamic dressing.

Afternoon Snack: Almonds, Walnuts or Cashews.

Dinner: Beef! Your choice of lean beef; Pan fry until desired juiciness. Serve with steamed asparagus, or broccoli.

Day #6

Breakfast: 1 serving of Oatmeal (1/2 cup). Top with Berries, or nuts.

Morning Snack: Fruit – 1x apple, pear, or orange.

Lunch: Vegetarian Soup (of your choice), with small green salad as an option. And a slice of whole wheat bread.

Afternoon Snack: Kale Chips

Dinner: Roasted Chicken, with 1 serving (1/2 cup) brown rice, and spinach salad w/ balsamic dressing.

Day #7 (Pseudo Cheat Day)

Breakfast: Eggs and Bacon! Once slice of whole grain toast (optional). Could be eaten at a restaurant with friends.

Morning Snack: Fruit.

Lunch: Pho! OR lunch of your choice.

Afternoon Snack: Your Choice.

Dinner: Vegetable Stir Fry. (Sugar Snap peas, carrots, green onions, red peppers, Broccoli, mushrooms in a low calorie stir fry sauce.) On Rice or Egg