Sample Meal Plan

Here is a sample meal plan that has a simple breakfast, a healthy lunch recipe, and a healthy dinner.

The hardest part of a daily meal plan is the planning process itself and the shopping. Hopefully the examples provided help with the planning process.

The goal of this sample meal plan is to provide you with wholesome foods that do not have a prolonged preparation time.

• 2 turkey sausages(nitrite free)

• 2 hard boiled eggs

• 1 cup of celery sticks

• ½ tsp of peanut butter or almond butter

• 2 pieces of Kavli Crispbread

• 3 ½ cups of baby spinach leaves

• 4 large strawberries quartered

• Dressing made of 5 tablespoons of reduced fat plain yogurt, 2 tablespoons of olive oil, ½ tablespoon of oregano

To make dressing, whisk half a cup of reduced fat plain yogurt; ¼ cup of balsamic vinegar and 2 tablespoons of sesame seeds

Place spinach in a bowl and top with strawberries, toss with dressing and serve with Crispbread.

• 1 piece of fresh fruit(kiwi, peach, apricot, etc...)

• Handful of raw nuts(almonds, pecans, peanuts, etc...)

• Shrimp Stir Fry(recipe to follow)

Shrimp Stir Fry Recipe (Makes 4 servings)

1 Lb of shrimp peeled and deveined

1 tablespoon of Cajun spice seasoning or salt and pepper

2 teaspoons of canola oil

2 green peppers seeded and cut into strips

2 red peppers seeded and cut into strips

2 cloves of garlic minced

½ cup of white wine vinegar

1 table spoon of lemon juice

Hot sauce to taste (optional)

2 cups of cooked quinoa

Toss Shrimp with seasoning and set aside. Heat a large skillet over medium high heat and add a teaspoon of the oil and sauté peppers for 6 minutes. Turn heat down and add minced garlic, stirring constantly. Remove peppers and garlic from pan and wipe out with a paper towel.

Return pan to medium high heat and heat remaining teaspoon of oil. Add shrimp and cook for 3 minutes stirring frequently. Add white wine vinegar, and lemon juice, peppers and garlic. Cook for 2 minutes. Season with hot sauce and serve over ½ cup of quinoa.

• ½ cup unsweetened applesauce with wheat germ sprinkled over the top