3 Day Meal Plan

Three Day Meal Plan

Day 1

• Breakfast

a. Fresh Fruit:

• Mellon ½ CUP

• Grapes ½ CUP

• Orange ½ CUP

• Strawberry ½ CUP

b. Whole Wheat Breakfast Burrito:

• Whole wheat tortilla

• eggs ½ CUP

• low fat cheese ½ CUP

• diced tomato ¼ CUP

• ham slices ¼ CUP

c. Beverage:

• Fat Free Milk 1 CUP

• Lunch

a. Pasta:

• Pesto Pasta 3 CUP

• grape tomatoes ¼ CUP

• baby carrots ¼ CUP

• fresh basil ¼ CUP

• chicken breast (no skin) 1 CUP

b. Caesar Salad:

• salad 3 CUP

• low fat creaser dressing

• whole wheat croutons 1 CUP

• parmesan cheese ½ CUP

c. Beverage:

• Orange juice 1 CUP

• Dinner

a. Tacos:

• Ground beef 1 CUP

• low fat cheese ½ CUP

• lettuce 1 CUP

• tomatoes ½ CUP

• corn tortilla shell

b. Side:

• Spanish Rice 2 CUP

• Green beans 1 CUP

c. Beverage:

• Fat Free Milk 1 CUP

• Water 1 CUP

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Day 2

• Breakfast

a. Bagel:

• Whole wheat bagel with sesame seeds

• low fat cream cheese ½ CUP

b. Fruit:

• 1 Apple

c. Beverage:

• Fat Free Milk 1 CUP

• Lunch

a. Chili-Rice:

• Chili 2 CUP

• beef ½ CUP

• brown rice 2 CUP

b. Yogurt Parfait:

• Yogurt 1 CUP

• fruit ½ CUP

• granola ¼ CUP

c. Beverage:

• Ice Tea with Splenda 1 CUP

• Dinner

a. Chicken:

• Grilled Chicken Strips 2 CUP

• Hapa rice 2 CUP

b. Baked potato:

• Baked Potato 1 CUP

• Tub Margarine spread 2 TABLESPOON

• chives 1 TABLESPOON

c. Beverage:

• Fat Free Milk 1 CUP

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Day 3

• Breakfast

a. Muffin:

• Blueberry Muffin 1 CUP

b. Side:

•Oat meal with 2 CUP

• chopped fruits ¼ CUP

• chopped nuts ¼ CUP

c. Beverage:

• Water 2 CUP

• Lunch

a. Tuna Sandwich:

• Oats a honey bread

• tuna ½ CUP

• lettuce

• tomato slice

b. Veggies:

• Carrots 1 CUP

• light ranch dressing ¼ CUP

c. Beverage:

• Organic Apple Juice 100% all natural 1 CUP

• Dinner

a. Veggie Grilled Cheese:

• wheat bread

• cheese ½ CUP

• peppers 1 TABLESPOON

• pinto beans 2 TABLESPOON

b. Desert/Fruit:

• Fruit Scones 1.5 CUP

c. Beverage:

• Low Fat Milk 2 CUP