Daily Meal Plan

Here is a daily meal plan that is nutritious, simple to put together, and a timesaver for your schedule.

When you plan eating on a regular basis, the daily meal plan will be something that implement without a second thought.

• Whole grain cereal with unsweetened soymilk

• 1 tablespoon of ground flaxseed

• Sliced fresh fruit(i.e. kiwi, strawberry)

• 1 cup of raw veggies

• ¼ cup of organic/lowfat hummus

• 6 ounces of water packed tuna in a can/pouch

• 2 tablespoons of plain yogurt

• 1 apple cut in cubes

• 2 cups of diced celery

• 2 tablespoons of chopped nuts (i.e. walnuts)

• juice of ½ a lemon

• salt and pepper to taste

Combine all ingredients in a bowl and serve.(4 servings)

• ½ sliced banana

• Handful of raw almonds

• 2 - 6 ounce portions of pan seared salmon (Makes 2 Servings)

• Steamed Vegetables(sweet potatoes, cauliflower, green beans)

Pan Seared Salmon Recipe
2 salmon fillets (6 oz. each)

1 1/2 Tbsp fresh lemon juice

1 1/2 Tbsp olive oil

Salt and freshly ground black pepper, to taste

Place the salmon fillets in a container. Mix the lemon juice, olive oil, salt and pepper in a separate bowl and then pour over the salmon. Refrigerate for 15 minutes. Preheat a skillet on medium-high heat and then add the salmon to the pan. Cook the salmon for 3 minutes, shaking the pan and carefully lifting the salmon with a spatula and turn it over. Reduce the stove to medium heat and cook the salmon 4 additional minutes.

Steamed Vegetables Recipe
2 medium sweet potatoes cut into ½ inch cubes

2 cups of cauliflower florets

2 cups of fresh cut green beans

Place the sweet potatoes, cauliflower, and the green beans in a pot fitted with a steaming basket that has 2 inches of water beneath the basket. Cover the pot and bring it to a boil over a high heat, and steam for 5 minutes. Arrange plate with base of cauliflower and green beans; Place the salmon on top and then sprinkle fresh or dried herbs (oregano, thyme, etc…) over the top.

Place the sweet potatoes in a bowl and toss with 3 Tbsp of olive oil, ¼ tsp of garlic powder, salt and pepper to taste. Add to the plate with the salmon, cauliflower, and green beans.

• 1 apple

• Handful of raw walnuts