2300 calories
BreakfastBreakfastBreakfastBreakfastBreakfast
1 cup skim milk1.5 cup oatmeal1 whole wheat english muffin2whole wheat pancake2 French Toast
3 slice whole wheat toast1 cup orange juice1 cup skim milk1 cup skim milk1 orange
2 tsp jelly1 cup skim milk1/2c applesauce4 egg whites½ c green peppers
1 cup apple juice2 egg whites + 1 egg2tsp jelly1 cup orange juice1 cup skim milk
2egg whites + 1 egg½ cup green peppers2 egg¼ c syrup4 egg whites
1pat butter1/2 cup green peppers
½ cup green peppers
SnackSnackSnackSnackSnack
½ small whole grain bagel6 whole cashews30 cherries12 whole cashews1 hard boiled egg
2 hard boiled eggs4oz chicken4oz chicken8oz plain yogurt2/3 cup corn
2 Ryvita Crackers2 hard boiled egg½ cup red beans
LunchLunchLunchLunchLunch
2/3 cup pinto beans2/3 cup split peas½ cup kidney beans1 cup green beans1 cup red beans
1.5 cup asparagus1.5cup yellow squash1/2cup salsa3 med white potatoes1c green beans
3oz fish3oz fish1c green pepper sticks4oz lean beef3oz lean beef
1 cup rice1 c rice3oz lean beef1 cup red beans1 sweet potato
4 med white potatoes
SnackSnackSnackSnackSnack
1 orange1 banana6 whole pecans½c dried fruit1 nectarine
8oz plain yogurt8oz plain yogurt8oz plain yogurt2 Ryvita Crackers8oz plain yogurt
15 grapes12 walnuts
DinnerDinnerDinnerDinnerDinner
4oz chicken breast1c spaghetti/meat sauce1 hamburger4oz fish5oz turkey
1large baked potato2oz ground beef4oz ground round1 c rice1c stuffing
1/2 cup broccoli1/2cup green beans1 bun1/2 cup carrots1/2 cup broccoli
1 apple½ c red beans1 cup cauliflower½ sweet potato1 apple
1 baked potato
SnackSnackSnackSnackSnack
1cup nonfat cottage cheese1 cup nonfat cottage cheese1 cup nonfat cottage cheese1 cup nonfat cottage cheese1cup nonfat cottage cheese
½ cup red beans1orange6 whole almonds1 peach1 orange
6 pecans
2300 calories
BreakfastBreakfast
1 cup skim milk1 bagel
1 bagel1c orange juice
1c fruit cocktail1 cup skim milk
2 egg4 egg whites
2 tsp preserves1egg
½ cup green peppers
SnackSnack
1c nonfat cottage cheese8 oz plain yogurt
3oz chicken2 Ryvita Crackers
½ cup black beans3oz tuna fish
LunchLunch
½ cup red beans1/3 cup pinto beans
1 cup raw peppers1cup cooked cauliflower
3oz lean beef4oz chicken
1.5c rice3 med potatoes
SnackSnack
1 apple1 whole grapefruit
6cups popcorn½ cup red beans
DinnerDinner
4oz chicken breast1.5c lasagna
1 cup rice3oz ground beef
1cvegetable medley1 cup green beans
15 grapes
SnackSnack
8oz plain yogurt8oz plain yogurt
12 pecans12 walnuts
¼ honeydew
*meat or fish is defined as any lean protein source, including meat substitutes, according to the list (e.g., turkey or chicken breast, lean red meat, all fish, turkey deli meats, egg whites, tofu, beans, soy, etc)
This is a sample meal plan created by registered dietitians; this is not meant to substitute the advice of personal registered dietitian or other health care practitioner.
© 2007 Mohr Results, Inc and Elite Fitness and Nutrition, LLC
Dr. Christopher Mohr, RD and Jayson Hunter, RD, CSCS
Meal Plans are for educational purposes only and are not meant to diagnose, treat, or override information from a personal registered dietitian or other health care practitioner.