7 Days Meal Plan!

Before you start must know:

T-Tablespoon
C-cups

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MONDAY

Breakfast

1 single serving container Vanilla Dannon Greek ( Light & Fit) yogurt, 1 medium apple , ¼ C cranberry trail mix (305 cal)

Snack

5 small stalks celery 2T creamy peanut butter (210cal)

Lunch

Creamy butternut squash soup (305cal)

Snack

Chocolate mint proteins shake (273 cal)

Dinner

8-ingredient meatless fajitas (342cal)

Dessert

1C raspberries

Total Calories: 1,495

TUESDAY

Breakfast

½ Veggie frittata, 1 Whole Wheat English muffin, ½ T honey (340cal)

Snack

1 medium orange, 24 almonds (225cal)

Lunch

Two-bean veggie nachos (281 cal)

Snack

1 small apple, 1 peanut butter (155cal)

Dinner

Asparagus faro risotto (297cal)

Dessert

Banana chocolate ice cream (134 cal)

Total calories: 1,432

WEDNESDAY

Breakfast

1.5C Whole grain oatmeal, 1/8 cup chopped walnuts, 1 packet Stevia, ¾ C blueberries (311cal)

Snack

1 stick string cheese, 10 cherry tomatoes ( 80cal)

Lunch

Sunshine salad(282cal)

Snack

6C popcorn (183 cal)

Dinner

Baked buffalo wings, 5 stalks celery, 2T light bleu cheese dressing (642cal)

Dessert

1C strawberries ( 45cal)

THURSDAY

Breakfast

½ Greek omelets, 2T plain Greek yogurt (287 cal)

Snack

1 large pear, 1 hard-boiled egg (210cal)

Lunch

1.5 C roasted tomato-bread soup, 3C mixed greens, 5 cherry tomatoes, ¼ dices cucumber, 1.5T Balsamic vinaigrette,1 oz light feta cheese(253cal)

Snack

½ sliced cucumber, 2T hummus (90cal)

Dinner

Greek tortilla pizza (295 cal)

Dessert

1 Fudgy flourless black bean brownie (174 cal)

Total calories: 1,491

FRIDAY

Breakfast

1 Lemon blueberry yogurt muffin, 2 poached eggs (332cal)

Snack

¾ C edam me (190cal)

Lunch

Baked chicken tenders, 3C mixed greens, 5 cherry tomatoes, ¼ C diced cucumber, 1T light French dressing (455cal)

Snack:

1 slice whole-wheat toast, 2T apple butter (170cal)

Dinner

2C Creamy cauliflower soup (200cal)

Dessert:

8 Hershey’s dark kisses (184cal)

Total calories: 1,531

SATURDAY

Breakfast:

Green detox smoothie, 2 Pieces turkey bacon (240cal)

Snack:

1small banana, 1T peanut butter, 8 Wheat thins (254cal)

Lunch:

Spinach salad with avocado ranch dressing (207cal)

Snack:

1 Luna bar (180 cal)

Dinner:

Whatever you want, that’s right, folks! It’s a cheat meal.

Note: It’s a cheat MEAL, not a cheat DAY. Include in moderation.

Dessert:

2 mini cheesecake cups

Total calories: ~ 2,000

SUNDAY

Breakfast:

5 banana pancakes, 2 pieces turkey bacon, 2 oz. sugar free maple syrup (296 cal)

Snack:

2/3 C baby carrots, 2T hummus, 10 olives (152cal)

Lunch:

Black bean & zucchini quesadilla, 2T salsa, 1T plain Greek yogurt (470cal)

Snack:

8 Cocktail shrimp, 4T cocktail sauce (130cal)

Dinner:

Quinoa mushroom soup (229cal)

Dessert:

1 large peach, 4T lite Cool-Whip, 1/8 C chopped pecans (195cal)

Total calories: 1,472