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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.