7 Day Meal Plan: Week Two

 

Prep: Breakfast sandwiches to go recipe.

Prep: 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

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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)

 

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.

 

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.

 

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

 

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.

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

 

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

 

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.