Meal 1
Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa)
1 cup cottage cheese
1 cup berries
Meal 2
Protein shake
1 cup raw veggies
Meal 3
Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan)
1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy
1 garden salad drizzled with olive oil and red wine vinegar
Meal 4
Protein shake
1 cup yogurt
Meal 5
8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil
1 cup cooked tomatoes
2 cups pasta
1 cup broccoli/cauliflower mix
Meal 6
Protein shake
1 cup melon
1 cup yogurt
It’s a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don’t have to work too hard at mealtime.
There’s really no need to measure carefully for the portions suggested. This isn’t an exact science! Eyeball your portions and consider the following chart:
Portion Portion Size
1 oz. meat Matchbox
3 oz. meat Deck of cards
8 oz. meat Thin paperback book
3 oz. fish Checkbook
1 oz. cheese Four dice
1 med. potato Computer mouse
2 tbsp. peanut butter Ping pong ball
1 cup pasta Tennis ball
1 bagel Hockey puck
Recipes are always good to have on hand, so here’s a few to try on for size.
