30 Day Challenge – The Meal Plan

food-on-tv

Day 11

  • Breakfast – 4 egg omelet (two yolks) w/mushrooms, green smoothie (apple, spinach, banana)
  • Snack – large apple w/1tbsp peanut butter
  • Lunch – 8oz turkey sandwich w/lettuce and pickles on wholewheat bread
  • Snack – tomato with mozzarella & basil
  • Dinner – 8oz grilled wild salmon w/green beans (any amount)
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 12

  • Breakfast – fruit salad (banana, kiwi, orange), w/10oz low fat yogurt w/honey
  • Snack – rice cake w/1/2oz low fat cream cheese
  • Lunch – 8oz chicken or vegetable wrap
  • Snack – 1oz almonds w/handful or dried cranberries
  • Dinner – 8 fish fingers/sticks w/cucumber & tomato salad
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 13

  • Breakfast – ripe avocado baked w/3 eggs
  • Snack – small serving of homemade popcorn
  • Lunch – 8oz tuna sandwich w/Dijon mustard on wholewheat bread
  • Snack – honey and cinnamon pineapple chunks
  • Dinner – 8oz pork steaks with asparagus & 3oz steamed rice
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 14

  • Breakfast – oatmeal w/3 egg whites & green smoothie (banana, spinach, apple)
  • Snack – mango or pear
  • Lunch – 10oz of whole wheat pasta with roasted vegetables
  • Snack – 3oz turkey slices w/cucumber
  • Dinner – 8oz grilled chicken breasts w/mushrooms & green beans
  • Snack – green tea w/lemon

Day 15

  • Breakfast – fruit salad (kiwi, banana, orange) w/5oz Greek yogurt
  • Snack – 1oz almonds & baked apple w/honey
  • Lunch – 8oz turkey wrap w/cucumber & lettuce
  • Snack – 2 rice cakes w/1/2oz low fat cheese
  • Dinner – 8oz grilled wild salmon w/steamed vegetables
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 16

  • Breakfast – 3 egg omelet w/wholewheat toast & sliced tomato
  • Snack – sliced apple w/tablespoon of peanut butter
  • Lunch – 10oz giant beans in red sauce w/2 whole wheat tortillas or 2 bread rolls
  • Snack – 8 dates & banana
  • Dinner – 8oz over baked salmon w/broccoli & 3oz steamed rice
  • Snack – 8oz low-fat Greek yogurt w/pumpkin seed

Day 17

  • Breakfast – oatmeal w/berries & flax seeds
  • Snack – cheese stick w/rice cake
  • Lunch – 8oz turkey wrap or turkey sandwich using wholewheat bread w/lettuce
  • Snack – banana, 1oz almonds
  • Dinner – 8oz tuna salad w/sweet corn
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 18

  • Breakfast – 8oz frittata with spinach on wholewheat toast
  • Snack – banana or pear
  • Lunch – 10oz giant beans in red sauce w/2 slices of wholewheat bread
  • Snack – 3oz turkey slices w/cucumber
  • Dinner – light Caesar salad made w/8oz boiled chicken (no mayonnaise or croutons)
  • Snack – green tea w/lemon

Day 19

  • Breakfast – peanut butter sandwich on 2 slices of wholewheat bread w/fresh orange juice
  • Snack – 4oz grapes or 2 slices of melon
  • Lunch – 8oz chicken or vegetable wrap
  • Snack – chocolate milk (use raw cocoa and no sugar)
  • Dinner – fish baked in foil w/tomatoes & lettuce salad w/1tsps olive oil
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 20

  • Breakfast – oatmeal w/3 egg omelet
  • Snack – apple, cheese stick & 1oz walnuts
  • Lunch – 8oz pasta w/salmon, mushrooms & broccoli
  • Snack – kiwi & banana salad
  • Dinner – 8oz grilled chicken breast w/3oz rice & steamed green beans
  • Snack – green tea w/lemon