Below is the fourth 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 4
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). You can also print a PDF of the first week’s meal plan and recipes here: Meal Plan and Recipes – Week 1
Breakfast: Add ¼ cup nuts or dried fruit to your favorite gluten free whole grain cereal (1 cup) or granola (½ cup). Add 1 cup almond milk or lowfat organic milk
Snack: 1 cup of seasonal fresh fruit and 2 tablespoons raw nuts or seeds
Lunch: Tuna Niçoise salad made with 1 can of tuna packed in water served over a plate of 3 torn romaine lettuce leaves, ¼ cup artichoke hearts, 5 black olives, 1 hard boiled egg, sliced, 1 teaspoon capers, and ½ cup tomato (optional: add 2 anchovies). Dress with 1 tbsp olive oil and lemon juice (with dash of salt and pepper) or Niçoise dressing.
Snack: 1 ounce low at or string cheese plus 2 mandarin oranges
Dinner: Stuffed Peppers
Breakfast: Strawberry Smoothie (½cup fresh or frozen strawberries, 1 cup almond milk or organic milk, 1 teaspoon ground flax, 1 teaspoon chia seeds, 1 scoop protein powder, 1 tablespoon plain yogurt, ½ banana).
Snack: 1 hard-boiled egg, 5 baby carrots, ½ sliced red bell pepper (for more protein add 1 string cheese)
Lunch: Power Ranch Salad
Snack: 2 carrot sticks, 2 stalks of celery with 2 tablespoons of hummus
Dinner: Thai Tofu or Chicken Stir fry over Quinoa: Chop up 3 ounces boneless, skinless chicken breast (or 3 ounces tofu) into bite sized cubes. Mince ½ teaspoon fresh ginger. Chop up 2 scallions, ½ red bell pepper, ½ zucchini. Using 1 teaspoon olive oil, stir fry scallions and chicken together until chicken is almost cooked through. Add red bell pepper and zucchini and continue to stir fry. Add ½ teaspoon curry powder and ¼ teaspoon garlic powder plus 1 teaspoon tamari soy sauce. Continue to sauté until chicken is fully cooked and veggies are tender. Serve over ½ cup cooked quinoa (or brown rice).
Breakfast: Breakfast scramble: 1 egg plus 2 egg whites, 1 cup chopped spinach, dash of salt and pepper and 2 tbsp salsa if desired. Scramble all ingredients together in nonstick skillet (or coat skillet with olive oil cooking oil spray), ½ ruby red grapefruit.
Snack: ½ cup low fat plain Greek yogurt with 1 tablespoon shredded coconut and ¼ cup fresh berries.
Lunch: Quinoa black bean salad with 3 ounces of grilled or baked chicken breast
Snack: 2 carrot sticks, 2 stalks of celery with ¼ cup of hummus
Dinner: Arugula Salad with Scallops and Basil
Breakfast: ½ cup of steel cut oatmeal, 2 tablespoons chopped macadamia nuts, cinnamon, ½ cup berries
Snack: 1 apple with 10 almonds
Lunch: Lentil salad with poached eggs: ½ cup canned lentils, ½cup spinach (sautéed with 1 teaspoon olive oil), 2 large eggs, poached, 1/4 avocado, sliced, 2 slices tomato
Snack: ½ cup cooked edamame
Dinner: 5 ounces boneless skinless chicken breast marinated in lemon juice and olive oil and then baked until cooked through, 1 small baked sweet potato,1 cup roasted Brussels sprouts or other green vegetable of choice
Breakfast: Breakfast parfait: Layer a 6 ounce cup of low-fat plain Greek style yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tbsp of chopped walnuts, and 1/3 cup of organic or homemade granola
Snack: 2 mandarin oranges (cuties) or 1 orange with 1 piece lowfat string cheese (or 6 ounces low fat plain Greek Style yogurt)
Lunch: 3 cups Kale Salad
Snack: ¼ cup hummus, 10 gluten-free crackers, 1 carrot (cut into sticks), 1 stalk celery
Dinner: Grilled Mussels with Basil, ½ cup brown rice, 1 cup kale sautéed in 1 tablespoon olive oil
Breakfast: 2 poached eggs, sautéed greens (kale, chard, spinach) in 1 teaspoon olive oil, add 2 tablespoons roasted tomatoes for extra flavor.
Snack: Green smoothie
Lunch: Cobb Salad
Snack: 20 pistachios
Dinner: Stir fry. Add 2 tsp of olive oil to a large non-stick skillet, and sauté the following ingredients: 4 ounces of cubed chicken breast OR firm tofu, 1 cup of broccoli florets, ½ red bell pepper sliced,¼ cup chopped shallot. When soft, add 1 tbsp of wheat free tamari soy sauce, 1 tbsp of low sodium teriyaki sauce and any desired spices.Serve with ½ cup cooked brown rice (measure after cooking).
Breakfast: 1 cup of slow cooked, or steel cut oatmeal, measured after it has been cooked (usually it is ¼ cup uncooked). Mix oatmeal with 1 tbsp chopped or ground walnuts (or sliced almonds) and ½ cup blueberries.
Snack: 6 ounces nonfat yogurt, 1 kiwi
Lunch: Green chickpea salad
Snack: 1 string cheese plus ½ Granny Smith apple
Dinner: Turkey Burger smothered in sautéed mushrooms and onions – Mix 4 ounces of lean ground turkey meat with 1 egg white and 2 tbsp of ground almonds and form into a patty. Cook turkey burger on a broiling pan for 6 minutes on each side, or until cooked through. Slice 10 button mushrooms into quarters and slice ½ of a red onion into slivers. Heat a non-stick skillet over medium high heat and coat with cooking spray. Add mushrooms and onions and a dash of salt and pepper, and a splash of white cooking wine (if desired). Cook for 8-12 minutes or until soft. Remove turkey burger from oven and cover with mushrooms and onions. Season with 1 teaspoon each ketchup or mustard if desired. Serve with 1 cup of string beans steamed or lightly sautéed in the same pan as the mushrooms and onions.