Below is the third weekly meal plan with a list of all the meals and snacks you should be eating each day. Click on the highlighted meals to see the recipes (each recipe also contains all of the nutritional information per serving–like calories–so you know exactly what you’re putting into your body each day!). You can also print a PDF of this week’s meal plan and recipes here: Meal Plan and Recipes – Week 3
If you missed the overview of the “Get Your Awesome On!” Eating Plan, you can see it here or download a PDF of the plan overview here: How to Eat and “Get Your Awesome On!” (you can also learn about the preferred foods in the plan, portion control and snacks, and see a glossary of terms). See below or print a PDF of the first week’s meal plan and recipes here: Meal Plan and Recipes – Week 1
Breakfast: ½ cup of steel cut oatmeal, 2 tablespoons chopped macadamia nuts, cinnamon, ½ banana
Snack: 1 cup fresh berries
Lunch: 1 cup of black bean soup (homemade or canned [low sodium]), Sautéed greens (kale, spinach, chard, collards) with 1 tablespoon of sliced almonds, garlic, 1 tablespoon olive oil
Snack: Raw veggies: 1 carrot (chopped into sticks), 1 stalk of celery and ½ red bell pepper, with ¼ cup of hummus or Babaghanoush
Dinner: Pork tenderloin with blueberry sauce, ½ cup cooked brown rice, 10 asparagus spears (drizzle with ½ teaspoon olive oil)
Breakfast: Dr. James Grain-Free Pancakes (made with almond meal/flour)
Snack: 1 apple with either 1 string cheese or 1 tablespoon nut butter
Lunch: Turkey Cheddar Apple Wrap: 4 thin slices deli turkey (about 2 ounces), 1 teaspoon mustard (or more to taste), 1 slice (about 1 ounce) reduced fat cheddar cheese, 2-3 lettuce leaves, ½ medium apple, sliced thin, 1 sprouted whole grain tortilla or gluten free tortilla. Spread mustard on tortilla, layer with turkey, cheese, apple and lettuce (or save apple for the side).
Snack: 1 sliced cucumber with 1 ounce spreadable cheese (Laughing Cow, Goat cheese, or cream cheese)
Dinner: ½ cup cooked quinoa and 1/3 cup cooked pinto beans. Serve with a generous side of steamed vegetables of choice, 1 ounce shredded cheese if desired, and salsa.
Breakfast: 2 poached eggs, ½ cup cooked brown rice, a handful of sautéed spinach in 1 teaspoon of olive oil
Snack: 20 almonds and 2 dates
Lunch: Tuna Caesar salad: 2 cups romaine lettuce, torn into bite-sized pieces, 1 tbsp Caesar Salad dressing, 1 tbsp grated parmesan cheese, 2 ounces tuna (canned) in water, ¼ medium avocado, peeled and sliced, 10 Mary’s Gone Crackers or other gluten-free crackers
Snack: Kale chips (homemade or store bought) – 1 cup
Dinner: Easy Chicken Parmesan with 1 cup steamed broccoli (optional: ½ cup cooked brown rice, quinoa, or brown rice pasta) (500)
Breakfast: ½ cup muesli with 6 ounces Greek style yogurt or ¾ cup almond milk
Snack: 1 celery stalk with 1 tablespoon peanut butter plus ½ cup strawberries
Lunch: White bean and barley soup
Snack: 1 ounce (1 slice) natural (nitrite/nitrate-free) turkey breast, 1 piece string cheese (made into a roll up)
Dinner: 5 ounce piece of Pacific flounder (sole) or cod (or other white flaky fish) topped with lemon juice, olive oil and dried or fresh herbs, such as rosemary or thyme. Bake at 400 for ~15 minutes until fish is cooked through and flakes easily with a fork. 1 small baked potato (or sweet potato), with skin, 1 cup steamed or sautéed greens of choice drizzled with 1 teaspoon extra virgin olive oil
Breakfast: Veggie scramble with 2 eggs, ½ cup chopped veggies of choice plus 1 tablespoon goat cheese or shredded mozzarella (optional), ½ grapefruit
Snack: 12 pistachios and ¼ cup dried blueberries
Lunch: Arugula Salad with 4 ounces cooked chicken, 1 tablespoon pine nuts, 1 tablespoon feta (or goat cheese), and 1 tablespoon of Balsamic Vinaigrette
Snack: Smoked salmon with goat cheese on crackers (½ ounce spreadable goat cheese or soy cheese [or Laughing Cow], ½ teaspoon fresh dill, ¼ cucumber, 2 ounces smoked wild salmon, and 8 rice or gluten-free crackers). Mix dill into spreadable cheese, spread 1 teaspoon on cracker, top with a slice of cucumber and a piece of smoked salmon.
Dinner: “Naked” burrito with ½ cup brown rice, ½ cup black beans, 3 ounces cooked chicken (or pork or stay veggie), ¼ avocado, 2 tablespoons salsa, ½ – 1 ounce cheese, lettuce and cilantro (use lime for additional seasoning) (you can use a dollop of plain Greek style yogurt in place of sour cream)
Breakfast: 6 ounces low fat plain Greek-style yogurt with 2 tablespoons walnuts, ¼ cup berries and a dash of cinnamon.
Snack: 1 hard boiled egg with ½ ruby red grapefruit
Lunch: Chicken Salad with Olive Vinaigrette
Snack: Endive with ricotta and cranberries. Take four endive leaves and place one tablespoon of part skim ricotta on each leaf. For an added hint of sweetness sprinkle two tablespoons of dried cranberries over the leaves.
Dinner: Curry Grilled Salmon, Brown Rice, Roasted Cauliflower
Breakfast: Green smoothie
Snack: 1 apple or 1 pear with 1 tablespoon almond butter
Lunch: : 4 ounces grilled (cooked) shrimp on 2 cups of mixed greens, ½ cup chopped mango and 1 tablespoon favorite dressing
Snack: 1 cup tomato soup
Dinner: Chicken fajitas: 4 ounces chicken stir-fried with ½ red bell pepper, ½ green bell pepper and ¼ cup sliced onions. Use fajita spice mixture (cumin, chili powder, garlic powder, dash of cayenne and smoked paprika) and stir-fry or sauté until chicken is cooked through. Serve “naked” over ¼ cup pinto beans, ½ cup cooked brown rice, 2 tbsp shredded cheese, 1 tbsp nonfat sour cream (or plain Greek-style yogurt) and ¼ avocado sliced. Serve with side salad (2 cups of greens with vinaigrette of choice).