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NATALIE'S MEALPLAN
KEYS: Have small portions,
replace one meal with a protein fruit shake, have at least 1
snack everyday, and drink water with all meals and in between
meals (recommended water intake is at least half your body
weight in ounces). |
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Day 1 |
Breakfast |
2 Egg Omelette (1 whole egg, 1 egg white only [free-roaming,
cage-free], green onion, tomatoes, tomato, mushroom,
spinach), 1 slice Ezekiel toast with 1 tsp Strawberry Jam; 8
oz. unsweetened soy milk |
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Snack |
Sliced red bell pepper with hummus; water |
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Lunch |
Grilled Wild Salmon Salad (4 oz. wild salmon filet, spinach
lettuce, lots of veggies, vinaigrette dressing), 1 piece
cornbread ; water |
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Snack |
1 apple with almond butter; 8 oz. organic low-fat milk |
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Dinner |
Marinated
chicken breast, grilled zucchini, organic roasted corn;
water |
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Day 2 |
Breakfast |
6 oz. organic plain low-fat yogurt, ½ cup diced fresh fruit, 3
Tbsp hemp cereal, walnuts, 1 Tbsp ground flaxseed; water |
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Snack |
3 pieces Organic Beef or Turkey Jerky, celery sticks; water |
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Lunch |
Taco Salad with Ground Turkey (no sour cream, salsa as dressing)
Spinach lettuce, organic baked blue corn tortilla chips,
black/pinto beans, organic low fat cheddar cheese, cherry
tomatoes, purple onion; water |
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Snack |
Carrot sticks with hummus; 8 oz. unsweetened soymilk; water |
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Dinner |
Quinoa stir-fry (quinoa, garlic, zucchini, broccoli,
carrots, pine nuts, red pepper sauce, “Bragg Liquid Aminos”);
water |
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Day 3 |
Breakfast |
Protein fruit smoothie (frozen mixed berries, vanilla whey
protein powder, flaxseed, hempseed, “Simply Orange” juice,
goji juice, low-fat organic milk, extra virgin coconut oil,
vanilla extract, lemon juice) |
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Snack |
1 oz. almonds and walnuts, ¼ cup dried apricots; water
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Lunch |
Lemon peppered chicken, steamed broccoli drizzled with balsamic
dressing, black beans; water |
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Snack |
Steamed edamame in pods, 1 peach; water |
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Dinner |
Seared sesame tuna filet, steamed asparagus with
sprinkled parmesan reggiano, homemade baked sweet potato
“fries;” water |
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Day 4 |
Breakfast |
¾ cup Kashi Hi-Protein Cereal, ¼ cup fresh blueberries, 1 oz.
Walnuts, 1 Tbsp ground flaxseed, 1 ½ cups low-fat organic
milk |
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Snack |
Carrot sticks, ¼ cup dried apricots; water |
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Lunch |
Pasta Primavera (whole wheat angel hair pasta), 2 turkey
meatballs, tomato sauce, grilled mushrooms, zucchini,
squash, bell peppers, spinach; water |
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Snack |
1 serving fresh fruit, 1 oz. part-skim mozzarella cheese; water |
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Dinner |
Homemade Thai shrimp soup (vegetable broth, shrimp, coconut milk,
sweet potatoes, shitake mushrooms, ginger, onion, cilantro,
jalapeño), ½ cup brown rice; water |
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Special |
Dessert of my choice (only 1x/week) |
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Day 5 |
Breakfast |
2 Homemade flaxseed carrot, zucchini muffins; 1 orange; 8 oz.
organic low-fat milk |
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Snack |
Sliced red bell pepper with hummus; water |
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Lunch |
Turkey Sandwich (2 slices Ezekiel bread, 1 slice cheese, spinach,
tomatoes, extra turkey (nitrate-free), hummus, purple onion,
banana peppers, vinaigrette dressing), side salad with
vinaigrette; water |
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Snack |
1 oz. almonds and walnuts, ¼ cup dried apricots; water |
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Dinner |
Seared scallop lettuce wraps (seared scallops, shredded
carrots, purple cabbage, peanut buckwheat noodles, cilantro,
onion, bean sprouts wrapped in butter lettuce, drizzled with
wasabi vinaigrette); 8 oz. unsweetened soymilk; water |
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Day 6 |
Breakfast |
1 cup multi-grain oatmeal (made with milk, unsweetened dried
fruit, 1 Tbsp flaxseed, 1 Tbsp hemp protein, vanilla
extract); water |
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Snack |
Carrot sticks with hummus; water |
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Lunch |
Homemade Tuna Salad (1 can tuna, 1 Tbsp plain yogurt, relish,
purple onion, diced jalapeño, ¼ cup chopped apples) 6
“Doctor Kracker” or “Wasa” crackers, carrots, cherry
tomatoes; water |
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Snack |
Celery sticks with 1 tbsp almond butter |
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Dinner |
2 slices homemade whole wheat pizza, loaded with fresh
veggies (garlic, bell pepper, mushroom, onion, tomato,
spinach, artichoke), marinara, goat cheese, sliced
(pre-cooked) chicken; water |
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Day 7 |
Breakfast |
2 pieces homemade French Toast (made with Ezekiel bread) with
Real Maple Syrup, 4 strawberries-sliced, 1 slice organic
turkey bacon; 8 oz. organic low-fat milk or unsweetened
soymilk |
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Snack |
1 apple with almond butter; water |
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Lunch |
Protein fruit smoothie (frozen fruit, vanilla protein powder, 1
tsp flaxseed, low-fat milk, vanilla extract); water |
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Snack |
1 oz. almonds and walnuts, ¼ cup dried apricots; water |
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Dinner |
Chicken or Shrimp Fajitas (lots of grilled veggies…light
cheese, guacamole), salsa, 2 corn tortillas, 1 beverage of
my choice; water |
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