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Sample Menus | |||||||||||||||||||
| 1 WEEK MENU IDEAS FOR WEIGHT LOSS | ||||||||||||||||||||
| Make modifications to the menu according to what plan you are on: | ||||||||||||||||||||
| PLAN 1: If you are on plan 1, subtract the dairy. |
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| PLAN 2: If you are on plan 2, add more veggies! | ||||||||||||||||||||
| PLAN 3: If you are on plan 3, you can have more fruits and starches when it calls for them. | ||||||||||||||||||||
| PLAN 3 & 4: If you're on plan 3 and 4, make sure you have protein and fruit or starch for breakfast and always eat all of your servings. That is the hardest part! Surprisingly, you won’t be hungry! For example, each day you get 3 servings of protein. Make sure you eat more protein servings when it calls for them on the menu! | ||||||||||||||||||||
| EVERYONE: Use both of your protein supplements either as snacks or as part of a meal. Make sure you eat two protein supplements a day to help increase your metabolism. |
Mon. |
Tues. |
Wed. |
Thurs. |
Fri. |
Sat. |
Sun. |
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| Breakfast | Garden fresh omelette, fat free milk |
Fruit & protein supplement. Enjoy a smoothie! |
Non-fat vanilla mountain high or dannon yogurt with fruit |
omelette & toast |
protein bar |
cereal |
breakfast burrito |
| Lunch | fruit with a turkey wrap |
chicken salad, fruit, 1 oz serving of cheese |
eggroll wraps |
spaghetti & ground beef with fresh tomatoes (no canned sauce) |
fruit salad/burrito with beans, meat, cheese |
Turkey salad w/fruit. |
Salmon w/broccoli. |
| Dinner | Turkey salad w/fruit |
Cabbage, rice & meat dish |
Pepper filled tuna salad w/fruit |
Your fruits! A salad, or supplements |
Turkey salad, yogurt |
Chicken & rice, fruit |
Fruit sald, kabobs, & bread |
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