30 Day Challenge – The Meal Plan

food-on-tv

Day 21

  • Breakfast – fruit salad (peach, banana, pineapple) w/french toast
  • Snack – 2oz trail mix
  • Lunch – bowl of tomato basil soup w/slice of brown bread
  • Snack – rice cake w/light Philadelphia cheese & sliced cucumber
  • Dinner – 10oz lean meat balls (turkey, or lean beef) w/3oz quinoa & side of greens
  • Snack – 8oz low-fat Greek yogurt w/pumpkin seeds

Day 22

  • Breakfast – 8oz zucchini and sweet potato fritta
  • Snack – apple, 5-6 dates
  • Lunch – 8oz grilled chicken w/olives, tomatoes & roasted garlic in olive oil
  • Snack – carrots with 2oz hummus
  • Dinner – 8oz grilled shrimp w/3oz steamed rice
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 23

  • Breakfast – bowl of oatmeal topped w/sunflower seeds or flax seeds
  • Snack – smoothie w/light yogurt, berries & almonds
  • Lunch – sardines, tomato & light cheese bruschetta – made using 2 slices of brown bread
  • Snack – 2 kiwis or an orange w/1oz dried figs or raisins
  • Dinner – 10oz turkey broccoli casserole
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 24

  • Breakfast – 2 bacon strips and 2 eggs w/sliced tomato
  • Snack – a banana or a handful or red grapes
  • Lunch – 2 whole grain tortillas w/white beans, red chili sauce & 1 small minced garlic clove
  • Snack – baked apple filled with dried fruit and nuts
  • Dinner – 2 chicken thighs baked in the oven w/green beans
  • Snack – 8oz low-fat Greek yogurt w/pumpkin seeds

Day 25

  • Breakfast – caprese toast; brown bread, low fat ricotta cheese, sliced tomato, 1/2 avocado & basil leaves
  • Snack – orange or mango
  • Lunch – 10oz giant beans in red sauce w/2 slices of wholewheat bread
  • Snack – 1oz almonds, w/4oz pineapple or pear & 2 tablespoons of raisins
  • Dinner – 2 oven roasted tomatoes & 1 eggplant topped w/melted cheese and garlic
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 26

  • Breakfast – apricot, cranberry and pistachio quinoa porridge
  • Snack – large apple or 2 slices of melon
  • Lunch – 8oz chicken sandwich w/lettuce and cucumbers on wholewheat bread
  • Snack – tomato with mozzarella & basil
  • Dinner – 2 wasabi salmon burgers w/salad of greens, carrots, radishes and sprouts
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 27

  • Breakfast – smoked salmon bagel w/herb scrambled eggs
  • Snack – apple, cheese stick, 1oz walnuts
  • Lunch – 8oz pasta w/salmon, mushrooms, & broccoli
  • Snack – kiwi & banana fruit salad
  • Dinner – 8oz grilled chicken breast w/3oz rice & steamed green beans
  • Snack – green tea w/lemon

Day 28

  • Breakfast – 8oz baked zucchini, bacon and tomato frittata
  • Snack – apple w/6 dates
  • Lunch – 1 cup steamed rice w/8oz boiled prawns in sugar-free tomato sauce
  • Snack – hard boiled egg w/cucumber
  • Dinner – 8oz grilled lean pork chop w/steamed green beans & mushrooms
  • Snack – 8oz low-fat Greek yogurt w/1 kiwi

Day 29

  • Breakfast – 8oz corn & ricotta cakes w/grilled tomatoes
  • Snack – 4oz grapes or 2 slices of melon
  • Lunch – 8oz chicken or vegetable wholewheat sandwich or 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 30

  • Breakfast – bowl of oatmeal w/banana and honey
  • Snack – baby carrots w/hummus
  • Lunch – 8oz turkey or roast beef wrap w/peppers and cucumbers
  • Snack – cup cottage cheese, w/mango or pear
  • Dinner – sauteed pork chops w/apples
  • Snack – 8oz low-fat Greek yogurt w/cinnamon