NUTRITIONBYNATALIE.COM

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).

Day 1	Breakfast	2 scrambled eggs (1 whole egg, 1 egg white only, free-roaming, cage-free), green onion, tomatoes, bell pepper, 1 slice veggie cheese, 1 slice Ezekiel bread toast with 1 tsp Strawberry Jam, 8 oz. Water
	Snack	3 pieces Organic Beef or Turkey Jerky, 16 oz. water
	Lunch	Grilled Salmon Salad with spinach lettuce, lots of veggies, homemade creamy vinaigrette dressing, 8 oz. Water
	Snack	1 scoop Greens First with 8 oz. Limemade"
	Dinner	Protein fruit smoothie (frozen fruit, vanilla protein powder, 1 tsp flaxseed, low-fat milk, vanilla extract), 8 oz. water
Day 2	Breakfast	6 oz. Stonyfield Farm Organic Strawberry Low-fat Yogurt, 2 Tbsp Grapenuts, 7 Walnuts, 7 Almonds, 1 Tbsp Flaxseed, 8 oz. Water
	Snack	3 pieces Organic Beef or Turkey Jerky, 16 oz. water
	Lunch	Taco Salad with Ground Turkey (no sour cream, salsa as dressing) Spinach lettuce, organic blue corn tortilla chips, ranch style beans, cheddar cheese, cherry tomatoes, purple onion, 8 oz. water
	Snack	1 scoop Greens First with 8 oz. Limemade
	Dinner	Protein fruit smoothie (frozen fruit, vanilla protein powder, 1 tsp flaxseed, low-fat milk, vanilla extract), 8 oz. water
Day 3	Breakfast	6 oz. Stonyfield Farm Organic Strawberry Low-fat Yogurt, 2 Tbsp Grapenuts, 7 Walnuts, 7 Almonds, 1 Tbsp Flaxseed, 8 oz. Water
	Snack	3 pieces Organic Beef or Turkey Jerky, 16 oz. water
	Lunch	Lemon peppered chicken, 1 cup broccoli drizzled with cheese sauce, black beans, 8 oz. water
	Snack	1 scoop Greens First with 8 oz. Limemade"
	Dinner	Protein fruit smoothie (frozen fruit, vanilla protein powder, 1 tsp flaxseed, low-fat milk, vanilla extract), 8 oz. water
Day 4	Breakfast	¾ cup Kashi Hi-Protein Cereal, ¼ cup fresh blueberries, 7 Walnuts, 7 Almonds, 1 Tbsp Flaxseed, 1 cup low-fat organic milk, 8 oz. Water
	Snack	3 pieces Organic Beef or Turkey Jerky, 16 oz. water
	Lunch	Pasta Primavera (whole wheat angel hair pasta), 2 meatballs, tomato sauce, grilled mushrooms, squash, bell peppers, spinach, 8 oz. water
	Snack	1 scoop Greens First with 8 oz. Limemade
	Dinner	Protein fruit smoothie (frozen fruit, vanilla protein powder, 1 tsp flaxseed, low-fat milk, vanilla extract), 8 oz. water
	Special	Dessert of my choice (only 1x/week)
Day 5	Breakfast	6 oz. Stonyfield Farm Organic Strawberry Low-fat Yogurt, 2 Tbsp Grapenuts, 7 Walnuts, 7 Almonds, 1 Tbsp Flaxseed, 8 oz. Water
	Snack	3 pieces Organic Beef or Turkey Jerky, 16 oz. water
	Lunch	Turkey Sandwich (2 slices Ezekiel bread, veggie cheese, spinach, tomatoes, extra turkey, purple onion, banana peppers, chipotle spread), 8 oz. water
	Snack	1 scoop Greens First with 8 oz. Limemade"
	Dinner	Protein fruit smoothie (frozen fruit, vanilla protein powder, 1 tsp flaxseed, low-fat milk, vanilla extract), 8 oz. water
Day 6	Breakfast	6 oz. Stonyfield Farm Organic Strawberry Low-fat Yogurt, 2 Tbsp Grapenuts, 7 Walnuts, 7 Almonds, 1 Tbsp Flaxseed, 8 oz. Water
	Snack	3 pieces Organic Beef or Turkey Jerky, 16 oz. water
	Lunch	Homemade Tuna Salad (1 can tuna, 1 Tbsp low-fat mayo, relish, purple onion, ¼ cup chopped apples) 6 “Doctor Kracker” crackers, 4 slices carrots, 2 cherry tomatoes, 8 oz. water
	Snack	1 scoop Greens First with 8 oz. Limemade
	Dinner	Protein fruit smoothie (frozen fruit, vanilla protein powder, 1 tsp flaxseed, low-fat milk, vanilla extract), 8 oz. water
Day 7	Breakfast	2 pieces homemade French Toast with Real Maple Syrup, 4 strawberries, 1 slice organic turkey bacon, 1 cup coffee
	Snack	10 almonds and walnuts, 24 oz. water
	Lunch	Protein fruit smoothie (frozen fruit, vanilla protein powder, 1 tsp flaxseed, low-fat milk, vanilla extract), 8 oz. water
	Snack	1 scoop Greens First with 8 oz. Limemade
	Dinner	Chicken or Beef Fajitas (ask for lots of grilled veggies…limit cheese and sour cream), 1 beverage of my choice