3 Day Meal Plan

Now its time to make your own meals using the choices given below to help guide your healthy eating choices!

Breakfast Choices:

Drinks: (8-16 oz)

-skim milk

Fresh Fruits

-orange juice

  -water (drink as much as you want)

-green tea

Fresh Fruits: (most other whole fruits included)

-apples (1)

-bananas (1)

-strawberries (1 cup approximately)

-etc.

Cereals: (about 1-2 cups)

-post shredded wheat

-kashi 7 whole grain puffs

-post bran flakes

Other:

-non-fat Greek yogurt (1 container)

-oatmeal (not instant) (1-2 cups)

Salmon Sandwich on Whole Grain Bread

Lunch Choices:

Salads/vegetables:

-salads (w/salmon or tuna, berries, goat/mozzarella cheese) (could supplement sandwich (3oz) or main dish (8oz)

-vegetable or tofu wraps (shredded lettuce, diced tomato, corn) (1-2 wraps)

Sandwiches: (1-1 1/2 sandwiches)

-egg salad sandwiches with watercress

-sandwiches with whole grain bread and lean meat or fish

Dinner Choices:

Orecchiette

Meats/fish:

-homemade chicken soup with spinach and whole grain bread crumbles (1-2 standard sized bowls)

-grilled salmon with edamame (1 fillet)

-lean turkey burgers with cucumber (1 burger)

-chicken stuffed with broccoli, spinach, and herbs w/a side of tomatoes (1 chicken breast)

Vegetables:

-orecchiette with ricotta cheese, walnuts, and broccoli rabe (11oz of orecchiette then add garnishes)

  -salads (light homemade dressing/no dressing)(supplement to other dishes (3oz) or main dish (8oz)

Snack Choices: 
-fresh fruit (apple slices, bananas, blueberries, etc.)
-raw vegetables (carrot sticks, broccoli, sugar snap peas, etc)
-nuts (cashews, almonds, etc.)

Bibliography:

"High-Protein, Low-Calorie Lunch Recipes | Eating Well." Healthy Recipes, Healthy Eating, Healthy Cooking | Eating Well. N.p., n.d. Web. 6 May 2013. <http://www.eatingwell.com/recipes_menus/recipe_slideshows/high_protein_low_calorie_lunch_recipes?slide=10#leaderboardad>.

"How to choose a healthy breakfast cereal - CNN.com." CNN.com - Breaking News, U.S., World, Weather, Entertainment & Video News. N.p., n.d. Web. 6 May 2013. <http://www.cnn.com/2012/07/06/health/time-healthy-breakfast-cereal>.

Show. "Better Breakfasts: 8 Healthiest Breakfast Foods | Healthy Eats – Food Network Healthy Living Blog." Food Networks. N.p., n.d. Web. 6 May 2013. <http://blog.foodnetwork.com/healthyeats/2010/09/15/8-healthiest-breakfast-items/>.

"Fruits Basket Wallpapers." Load Paper. N.p., n.d. Web. 5 May 2013. <loadpaper.com/large/Fruits+Basket_wallpapers_176.jpeg>.

"Orecchiette." Cook Like Nonna. N.p., n.d. Web. 5 May 2013. <cooklikenonna.com/tag/orecchiette/>.

"Salmon Sandwich." Kraft Recipes. N.p., n.d. Web. 5 May 2013. <www.kraftrecipes.com/assets/recipe_images/Salmon-Sanwich-58803.jpg>.

Show. "Healthy Weeknight Dinners : Recipes and Cooking : Food Network."Food Network - Easy Recipes, Healthy Eating Ideas and Chef Recipe Videos. N.p., n.d. Web. 6 May 2013. <http://www.foodnetwork.com/healthy-eating/healthy-weeknight-dinners/pictures/index.html>.

• Network."Food Network - Easy Recipes, Healthy Eating Ideas and Chef Recipe Videos. N.p., n.d. Web. 6 May 2013. <http://www.foodnetwork.com/healthy-eating/healthy-weeknight-dinners/pictures/index.html>.