WEEKLY MEAL PLAN - 2600 Calories

BREAKFAST SNACK LUNCH SNACK DINNER Totals

Hummus and Veggie Pita Wrap
1 Whole Wheat Bagel includes: carrot, cucumber, onion,
2640calories
2 Tablespoons Almond Butter sprout, bell pepper slices, 1/4 cup Quinoa "Fried" Rice
1/3 cup trail mix 2 low-fat string cheese 110g protein
MONDAY 1 medium banana quinoa and spinach 1.5 servings
2 medium peaches 2 kiwifruit 363 g carbohydrate
6 ounces greek yogurt 1 cup of grapes See Recipe List
83g fat
1 cup orange juice 6 oz Greek Yogurt w/ 1/4 cup low-fat
granola
Breakfast Parfait Black Bean Bowl 4 ounce grilled chicken breast
2650 calories
12 ounces Greek Yogurt 1 cup grapes mix all together: 1.5 cup black beans, 1 sauteed garlic and broccolini (2
6 ounces Greek Yogurt 134g protein
TUESDAY 1 cup low-fat granola 1 oz low-fat cheese cup corn, 1/3 cup mango salsa, 1/2 cup servings) Bulgur salad ( 1
1 banana 385g carbohydrate
15 almonds cubes quinoa, 1 chopped bell peper, 1 T cup bulgur w/ onions, chopped
63g fat
1 cup blueberries pumpkin seeds, and 1/4 avocado tomatoes, edamame)

Grape and Walnut Chicken Salad

Apple Oats Broiled Cajun Tilapia
Wrap 2 wraps w/ whole wheat
1 cup steel cut oats (6 ounces) 2680 calories
2 tangerines tortillas (see recipe list)
1 cup applesauce, cinnamon 20 almonds 1 sweet potato, cut in wedges 123g protein
WEDNESDAY 6 ounces greek 6 triscuit crackers
1 chopped apple 1 cup melon or other fruit and baked 339g carbohydrate
yogurt 1 cup strawberries
2 Tablespoons chopped pecans 1 cup brussels w/ balsalmic 93g fat
1 cup Trop 50 (light) fortified orange
1 cup low-fat milk 1/2 cup quinoa
juice w/ calcium and vitamin D
Turkey Burgers on whole
Egg White Omelet w/ spinach, wheat buns w/ lettuce, tomato, 2620 calories
1/2 cup cottage Greek Chopped Salad 1 medium apple
onions, and feta onion, 1/4 avocado. Sides of 140g protein
THURSDAY cheese 2% milkfat (see recipe list) w/ grilled chicken 30 pistachios
1 bagel w/ 2 T preserves green beans w/ siachan sauce 373 g carbohydrates
and 2 cups peaches strips 1 banana 1 cup low-fat milk
1 cup fortified orange juice and roasted butternut squash 64 g fat
(2 cups)
Blueberry Smoothie
Turkey Wrap (2) w/ arugula, red onion,
1 frozen banana
tomatoes, turkey (3 oz each) , bell 2700 calories
1 cup frozen blueberries 1 oz peanuts raw veggies and 1 whole
pepper and cheese Stuffed Acorn Squash 121g protein
FRIDAY 1/2 cup skim milk 1 small box raisins wheat pita w/ 1/4 cup
side of 4 bean salad (garbonzo, 2 servings (See Recipe list) 387g carbohydrate
6 oz greek yogurt 1 cup orange juice hummus
kidney, black eyed peaseand green 75g fat
2 Tablespoon almond butter
beans w/ celery and onion)
1 slice of silken tofu
Soba Noodle Bowl Shrimp Tacos (3)
Roasted Potatoes (6 ounces) w/ 2 cups soba noodles w/ 1 cup w/ 5 oz shimp, red cabbage, 2500 calories
Greek Yogurt 6 ounces
1 egg, sauteed onions and fresh 1 cup milk + 2 edamame, diced portabella onions, shredded cheese, 128g protein
SATURDAY 1 banana
tomato slices (2 roma tomatoes) tangerines mushrooms, orange bell pepper, baby tomatoes, 1/4 avocado, 327g carbohydrate
20 almonds
1 cup orange juice bok choy, and zuchinni. Sweet chili and cilantro in hard shell 70g fat
soy sauces. 1 corn on the cob w/ cumin

Flank Steak Salad

Buckwheat Pancakes
1 cup canned pears 3 ounce flank steak, red onion slices, 1 White Bean Chicken Chili 2550 calories
1/2 cup flour, pecans (1/4 cup),
w/ cinnamon cup corn, cherry tomatoes, 1 ounce feta 1/2 cup hummus w/ w/ avocado and greek yogurt w/ 132g pro
SUNDAY strawberries, banana slices,
6 ounces light vanilla cheese, 1/4 avocado on a bed of mixed broccoli and cauliflower 1 ounce frito lays 322g carbohydrate
and light syrup
yogurt greens to include spinach or arugula w/ 1 jello snack pack for dessert 78 g fat
1 cup milk
balsamic viniagrette