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

 

 

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