7 Day Meal Plan: Week Two


tumblr_inline_mi9tmklxaR1qz4rgp OLYMPUS DIGITAL CAMERA

Prep: Breakfast sandwiches to go recipe.

You can make any light muffin recipe you’d like, this one is my favorite. If you don’t like egg nog, you can replace it with regular almond milk and add any fillers you’d like, such as: chocolate chips, blueberries, coconut, walnuts, banana etc.

Prep: Cheesy Taco Spaghetti Squash


Day One: 

Breakfast: Coffee or Tea, breakfast sandwich, 1 serving fruit, 1 serving yogurt.

Snack: Muffin & 1/2 cup of orange juice.

Lunch: Chicken Sandwich: 2 slices whole wheat bread, 4 oz grilled chicken breast, &  as many vegetables as you’d like. 3 cups air popped popcorn, & a 100 calorie dessert.

Workout Fuel: Protein Shake (RECIPE)

P1019293-1024x1024 P1011075-667x1024

Dinner: Cheesy Taco Spaghetti Squash (you might want to cut the recipe in half if it’s just for you)

Dessert: 1 cup strawberries, 2 servings low fat cool whip, and 2 tablespoons dark chocolate chips.


1002884_687383084641604_4427453564108945438_n P1010487-1024x801

Day Two:

Breakfast: Coffee or Tea, cheesy taco spaghetti squash leftover omelet, 1/2 sweet potato.

Snack: Muffin & Orange Juice

Lunch: To go breakfast sandwich, 1 serving yogurt, & 1 serving fruit.

Workout Fuel: Protein Shake (RECIPE)

Dinner: Steak salad: 3 oz grilled steak, 4 cups arugula/spinach salad, as many vegetables as you’d like, 1/4 cup almonds, 1/4 cup dried cranberries, 1 serving vinaigrette. 1 slice whole grain bread toasted with garlic powder and olive oil.

Dessert: your choice of a 100-150 calorie dessert.


tumblr_inline_mq078lOg2j1qz4rgp OLYMPUS DIGITAL CAMERA

Day Three: 

Breakfast: Coffee or Tea, breakfast sandwich, 1 serving yogurt, 1 serving fruit.

Snack: Muffin & 1/2 cup orange juice

Lunch: Chicken sandwich (or turkey, veggie burger etc)
-Two slices whole grain bread, 1/4 cups salad greens, yellow mustard, and grilled chicken.

Workout Fuel: Protein Shake (RECIPE)

Dinner: Flatbread/tortilla whole grain pizza, & your choice of a vegetables.

Dessert: frozen banana with a honey drizzle


tumblr_mb4j3krkZl1qgeygd P10116941-683x1024

Day Four:

Breakfast: Coffee or Tea, Oatmeal Packet flavored with hazelnuts, almond butter and banana.

Snack: carrots & hummus

Lunch: Turkey Bacon BLT: lettuce, turkey bacon, and tomato, a muffin, and a serving of fruit.

Workout Fuel: Protein Shake RECIPE)

Dinner: Salad (chickpeas, tuna, dressing, tomatoes, cucumbers) baked cod, watermelon, and cottage cheese.

DessertTeriyaki Cheddar Chicken Burgers, 1 small sweet potato cooked anyway you’d like, 2 cups broccoli.

OLYMPUS DIGITAL CAMERA 1932404_769367673109811_5444700165328697182_n

Day Five:

Breakfast: Coffee or Tea, Vegetable omelet, two slices whole grain bread with almond butter, and 1/2 banana. 

Snack: yogurt & a muffin

Lunch: (your choice) free pass.

Workout Fuel:Protein Shake RECIPE)

Dinner: Roasted vegetables, grilled chicken, and a slice of whole wheat bread with olive oil and garlic powder.

Dessert: 100 calorie dessert


P1010242-660x400 tumblr_inline_mpwg1yaQjx1qz4rgp

Day Six:

Breakfast: Coffee or Tea, yogurt, banana egg pancakes, & 1 serving yogurt.

Snack: baked kale chips (recipe) carrots, and hummus.

Lunch: Chicken caesar sandwich: grilled chicken, romain, parmesan, and caesar dressing toasted together and added to two slices of toasted whole grain bread. 2 hard boiled eggs, and 100 calorie dessert.

Workout Fuel:Protein Shake RECIPE)

Dinner: Your choice. Free pass.


Day Seven:

Breakfast: Coffee or Tea, breakfast sandwich, 1 serving fruit, yogurt.

Snack: 1 slice whole grain bread, fruit,  & 1 tablespoon of almond butter.

Lunch:  (try to make something with your leftover groceries)

Workout Fuel:Protein Shake RECIPE)

Dinner: Free Night I’d go for a delicious pizza 🙂

Dessert: Free Night

Click here for week one meal plan. 

Screen Shot 2014-11-14 at 8.25.08 AM


  • Carolyn

    Taralynn I am wanting to do the 30 day clean eating and wanted to know if you’ve made any progress on the other weeks! 🙂

    Reply to Carolyn
  • jade

    I feel so good doing this plan! I’m requesting more!

    Reply to jade
  • Jess

    I lost 7lbs on your plan!

    Reply to Jess
  • felicia

    This looks so healthy and easy. Do you think I could do it while on the road? I’m a musician.

    Reply to felicia
  • Janay

    Love these plans but would love the fitness plans to go with them 🙂 can’t wait to make the breakfast sandwiches! x

    Reply to Janay
  • Crystal

    When are you gonna post the rest of the week plans??

    Reply to Crystal

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous post

7 Day Meal Plan

Next post

Healthy 77 Calorie Protein Shamrock Shake!

Site Maintained by Victor Font Consulting Group, LLC.