10 to 30 Day Healthy Sample Meal Plans:

The meal plans for each day ranges 1200-1500 calories.
For $1.00

BREAKFAST:

  • 3 egg whites and 1 whole egg, beaten together
  • 1 cup broccoli

SNACK:

  • 1/3 cup of fresh blueberries
  • 1 scoop of whey or soy protein powder
  • 1 cup of soymilk, skim, or nonfat milk
  • 1 banana

(Mix ingredients in blender)

LUNCH:  Tuna Sandwich

  • 1-2 slices of whole wheat bread
  • 1/3 cup chopped onion
  • 1 cooked egg white, chopped
  • 1 tsp of light miracle whip or 1 tbsp. of hummus
  • 1 cup of shredded romaine lettuce
  • 1 cup of spinach, chopped

(Combine ingredients and serve)

SNACK:

  • 13 almonds, peanuts, walnuts, or cashews
  • 1 apple

DINNER:

  • 4 oz. of skinless chicken breast, grilled
  • 1 cup of spinach
  • ¼ cup of cooked brown rice or wild rice
  • 2 Tbsp. of teriyaki sauce or soy sauce to add over rice

BREAKFAST:

  • 1 multigrain pancake or waffle
  • 1 cup fresh strawberries
  • 1 slice of low-fat turkey bacon
  • 1 cup low-fat yogurt

SNACK: Fresh Fruit Protein Smoothie

  • ¾ cup of strawberries
  • ¾ cup of blueberries
  • 1 small banana
  • 1 cup of soymilk, skim milk, or nonfat milk

 

 

LUNCH: Turkey Sandwich

  • 1-2 slices of whole wheat bread
  • 3 slices of low-fat turkey slices
  • 3 leaves of romaine lettuce
  • 2 slices of cut tomato
  • 1 tsp. mustard
  • 1 cup of Brussel sprouts

SNACK:

  • 10 raw almonds
  • 2 tbsp. dried cranberries

DINNER:

  • 3 oz. baked or grilled fish (trout, salmon, cod, etc.)
  • 1 cup steamed broccoli
  • ¼ cup of wild rice

BREAKFAST:

  • ½ cup of whole grain cereal
  • 1 cup of soymilk, skim or nonfat milk
  • 1 cup of raspberries, blueberries, or strawberries
  • 1 cup of plain or vanilla “Greek” yogurt

SNACK:

  • ½ apple
  • 2 tsp. of nut butter

 

LUNCH: CHICKEN SALAD

  • skinless chicken breast, sliced
  • 1 cup shredded romaine lettuce
  • 1 cup of cucumbers
  • 1 cup of cherry tomatoes
  • 2 Tbsp. low-fat salad dressings (Italian, vinaigrette, or Greek)
  • 1 Tbsp. of parmesan shredded cheese

 

SNACK: Raspberry Banana Protein Smoothie

  • ½ cup fresh raspberries
  • 1 small banana
  • 1 scoop protein powder (whey or soy etc.)
  • 1 cup of soymilk, skim or nonfat milk
  • Ice as needed

(Mix ingredients in blender)

DINNER:

  • 3 oz. baked or grilled salmon
  • 1 cup of spinach
  • ¼ cup of cooked brown rice

BREAKFAST:

  • 1 Tbsp. of peanut butter
  • 1 slice of whole wheat toast
  • 1 apple
  • 1 cup cottage cheese

 

SNACK: STRAWBERRY PROTEIN SHAKE

  • 1 scoop whey protein powder
  • ½ cup of fresh strawberries
  • 1 cup of water, soymilk or nonfat milk

(Mix ingredients in blender)

 

LUNCH: SOUP & SALAD

  • 1 cup lentil soup
  • 2 whole grain crackers
  • Small green salad with ½ sliced cucumber and 1 cup of romaine lettuce
  • 1 Tbsp. vinaigrette salad dressing

 

SNACK:

  • 12 to 15 raw almonds
  • ½ cup nonfat yogurt

 

DINNER: TURKEY BURGER AND VEGGIES

  • 4 oz. ground chicken, turkey, or veggie patty
  • 1 whole grain English muffin w/ onion, tomato, lettuce, mustard, and pickle slices
  • Dessert: 4 oz. 3 cups of popped popcorn

BREAKFAST:

Strawberry Smoothie

  • 1 scoop whey protein power
  • ½ cup skim, nonfat, soy, or rice milk
  • ½ cup of fresh strawberries

 

SNACK:

  • 2 tsp. nut butter
  • 2 whole grain crackers
  • ½ cup of fresh cherries

 

LUNCH:

Pita Sandwich

  • 3 oz. chicken or turkey
  • 1 Tbsp. honey mustard
  • Lettuce and tomato to taste
  • 1 small whole-wheat pita

 

SNACK:

  • 10 small carrots
  • 4 celery sticks
  • 1 Tbsp. of hummus dip

 

DINNER:

  • 4 oz. grilled salmon
  • 2 cups mixed steamed veggies (broccoli, cauliflower, snow peas, bean sprouts)
  • ¼ cup of brown rice

BREAKFAST:

  • 1 cup high-fiber whole grain cereal
  • ½ cup skim milk or soy milk
  • ¼ cup fresh blueberries or strawberries

 

SNACK:

  • ½ cup of 1% cottage cheese
  • 10 to 12 raw almonds

 

LUNCH:

  • 3 to 4 oz. grilled chicken
  • 2 cups of green beans (steamed)
  • 2 mini red potatoes (baked or steamed)

 

SNACK:

Fruit Protein Shake

  • 1 scoop of whey protein
  • ½ banana
  • ½ cup of fresh strawberries
  • 1 cup of soy milk or nonfat milk

(Mix ingredient in blender)

 

DINNER: DELICIOUS PASTA

  • 4 oz. of ground turkey
  • ½ cup of whole wheat pasta (cooked)
  • ½ cup of low sodium tomato sauce
  • Sprinkle 1 Tbsp. of shredded cheddar cheese or parmesan cheese

BREAKFAST:

  • 1 cup cooked oatmeal
  • 6 walnut halves
  • 1 Tbsp. raisins
  • ½ cinnamon
  • ½ cup of soy, nonfat or rice milk

 

SNACK:

  • 1 Tbsp. natural peanut butter
  • 1 slice whole-grain bread
  • 1 small apple

 

 

LUNCH:

  • 1 slice of veggie pizza topped with mushroom, onion, peppers, and broccoli

 

SNACK:

  • ½ cup of nonfat yogurt
  • 12 to 15 almonds, peanuts, or walnuts

 

DINNER:

  • 3 to 4 of skinless grilled chicken
  • ½ cup of wild rice
  • 1 cup of spinach

BREAKFAST:

  • 1 toasted whole grain English muffin
  • ½ cup of soy milk or skim milk
  • ½ cup of fresh blueberries or strawberries

 

SNACK: 

  • Protein Smoothie made with 1 scoop protein power
  • ½ cup of strawberries or blueberries
  • 1 cup of soymilk, skim or nonfat milk

 

LUNCH:

  • 4 to 6 oz. ground turkey burger
  • Served on a whole grain bun
  • Small side green salad topped with 2 Tbsp. of light dressing

 

SNACK:

 

  • 1 oz. of whole grain pretzels

 

DINNER:

 

  • 6 oz. lean sirloin burger grilled
  • 1 small baked potato
  • 1 cup of asparagus or broccoli

BREAKFAST:

  • 1 cup of whole-grain, low sugar cereal
  • 2/3 cup of skim milk, soy milk or nonfat milk
  • ½ cup of cantaloupe

 

 

SNACK:

 

  • 1 cup of non-fat yogurt
  • Topped with ½ cup of fresh strawberries
  • Add 1 Tbsp. of granola

 

LUNCH:

 

  • Mixed green salad topped w/ 4 to 6oz. of grilled skinless chicken
  • 1 cup of romaine lettuce
  • ½ cup of cherry tomatoes
  • ½ cup of cucumbers
  • 2 Tbsp. of light salad dressing

 

SNACK:

  • 12 to 15 raw almonds

 

DINNER:

  • 4 oz. baked cod
  • ½ cup green beans (steamed)
  • ½ cup carrots (steamed)

 

 

DAY TEN:

BREAKFAST:

  • 1 cup of oatmeal
  • Add 1 Tbsp. of chopped walnuts and cinnamon to taste
  • Served w/ ½ cup 1% cottage cheese or low-fat yogurt

 

SNACK:

  • Fruit salad w/ 1 cup of (melon, berries, apple)
  • 12 to 13 raw almonds

 

LUNCH:

  • 3 slices of turkey
  • 2 slices of whole-grain wheat bread w/ tomato, romaine lettuce, and mustard
  • 3 to 4 celery sticks dipped into 2 Tbsp. of hummus

 

 

 

SNACK:

  • 1 small green apple w/ 2 Tbsp. of all-natural peanut butter

 

DINNER:

  • 4 oz. of grilled skinless chicken
  • 2 cups of assorted vegetables (steamed)

Dessert: ½ cup low-fat yogurt

*Record your meals during this 10 day program; it gives you an idea of the kinds of food you eating daily and whether you are on staying on track with your diet plan.

For $1.00