Menu

Here is a menu I created for one of my friends to use as a guideline for what she should eat on a typical day. It's a really "light" menu because she is trying to lose weight, but it works as a great guide; just adjust the calories according to your diet! It's a three week menu, so enjoy!

Week 1: Day 1

Meal 1:

·        ½ Cup Oatmeal

·        ½ Cup Berries

Meal 2:

·        1  Apple

Meal 3:

·        ½ Cup vegetable

·        3oz fish/chicken/turkey

·        1 Tbs. fat free cheese or goat cheese

Meal 4:

·        ½  oz. nuts

·        1 Scoop Protein Powder

Meal 5:

·        3oz fish/turkey/chicken

·        ½ Cup vegetable

·        ½ non-fat yogurt

Meal 6:

·        ½  Cup Nonfat Cottage Cheese

·        ½ oz Nuts

Week 1: Day 2

Meal 1:

·        ½ Cup Nonfat Cottage Cheese

·        ½ Cup Berries

Meal 2:

·        1 Scoop Protein Powder

Meal 3:

·        ½  Cup Oat Bran

·        1 Cup Frozen Blueberries

Meal 4:

·        3oz fish/turkey/chicken

·        ½  Cup Nonfat yogurt

·        ½ apple

Meal 5:

·        3oz fish/turkey/chicken

·        ½  Medium Baked Sweet Potato

·        1 Cup Vegetables

Meal 6:

·        ½ Cup Berries

·        ½ apple

·        ½ oz. Nuts

Week 1: Day 3

Meal 1:

·        1 serving Kashi Cereal

·        ½ Cup Unsweetened Almond Milk

Meal 2:

·        ½ Cup Nonfat Yogurt

·        ½ Cup of Berries

Meal 3:

·        1 Egg

·        1 Serving of Egg Whites

·        1 Cup Vegetables

Meal 4:

·        1 Scoop Protein

·        1 Apple

Meal 5:

·        3 oz fish/turkey/chicken

·        ½ Cup Vegetables

·        ½  Serving Pasta

·        1/8 Cup sauce

Meal 6:

·        ½  Cup Nonfat Cottage Cheese

·        1 oz. Nuts

Week 1: Day 4

Meal 1:

·        ½  Cup Oatmeal

·        ½ Cup Berries

Meal 2:

·        2 Servings of Egg Whites

·        ½ Cup Vegetables

·        ½ Apple

Meal 3:

·        ½  Apple

·        1oz Nuts

Meal 4:

·        3 oz fish/turkey/chicken

·        ½  Cup vegetables

Meal 5:

·        1 Scoop Protein

·        ½  Cup Nonfat Yogurt

Meal 6:

·        1 Cup Berries

·        ½ Cup Nonfat Cottage Cheese

Week 1: Day 5

Meal 1:

·        2 Servings of Egg Whites

·        1 Apple

·        1 Tbs. fat free cheese or goat cheese

Meal 2:

·        ½  Cup Nonfat Yogurt

·        ½ Cup Berries

Meal 3:

·        1 Apple

·        1 Scoop Protein

Meal 4:

·        1 Whole Wheat Tortilla

·        3oz Grilled Chicken

·        ½  Cup Vegetables

·        1 Tbs. fat free cheese or goat cheese

Meal 5:

·        3oz fish/turkey/chicken

·        ½  Cup Vegetables

Meal 6:

·        ½  Cup Nonfat Cottage Cheese

·        1oz Nuts

Week 1: Day 6

Meal 1:

·        1 Whole Grain English Muffin

·        1 Tbs. fat free cheese or goat cheese

Meal 2:

·        1 Apple

·        ½ Cup nonfat Cottage Cheese

Meal 3:

·        ½  Cup Vegetables

·        3oz fish/turkey/chicken

Meal 4:

·        1 Scoop Protein Powder

Meal 5:

·        1 Whole Wheat Tortilla

·        4oz fish/turkey/chicken

·        1 Cup Vegetables

Meal 6:

·        ½  Cup Nonfat yogurt

·        1 oz. Nuts

Week 1: Day 7

Meal 1:

·        ½  Cup Oat Bran

·        ½  Cup Berries  

Meal 2:

·        ½  Cup Nonfat Yogurt

·        ½  Apple

Meal 3:

·        1 Tbs. fat free cheese or goat cheese

·        4oz fish/turkey/chicken

·        ½ Cup Vegetables

Meal 4:

·        3 0z. fish/turkey/chicken

·        ½  Cup Cooked Quinoa

Meal 5:

·        ½  Apple

·        1 Scoop Protein

·        ½ Cup Unsweetened Almond Milk

Meal 6:

·        2 Servings of Egg Whites

·        ¼ Cup nonfat Cottage Cheese

Week 2: Day 1

Meal 1:

·        ½  Cup Oat Bran

·        1 Cup Berries

Meal 2:

·        ½  Cup Nonfat Yogurt

·        ½ oz. Nuts

Meal 3:

·        1 Whole Wheat Pita

·        2oz fish/chicken/turkey

·        ½ Cup Vegetables

Meal 4:

·        3oz fish/turkey/chicken

·        ½  Cup Vegetables

Meal 5:

·        1 Scoop Protein

Meal 6:

·        2 Servings of Egg Whites

·        1 Slice Canadian Bacon

·        1 Tbs. Fat free Cheese or goat cheese

Week 2: Day 2

Meal 1:

·        1 Whole Grain English Muffin

·        1 Tbs. Sugar Free Jelly

Meal 2:

·        1 Scoop Protein

·        ½ oz. Nuts

Meal 3:

·        ½  Cup Vegetables

·        3oz fish/turkey/chicken

·        ½ Apple

Meal 4:

·        ½ Cup Nonfat Cottage Cheese

·        ½ oz. Nuts

Meal 5:

·        1 Whole Wheat Tortilla

·        4oz fish/turkey/chicken

·        1 Cup Vegetables

·        1 Tbs. fat free cheese or goat cheese

Meal 6:

·        ½  Cup Nonfat Cottage Cheese

·        ½ Apple

Week 2: Day 3

Meal 1:

·        1 Serving of Egg Whites

·        2 Slices Canadian Bacon

·        ½  Apple

Meal 2:

·        ½  Cup Nonfat Cottage Cheese

·        ½  Cup Berries

Meal 3:

·        1 Scoop Protein Powder

Meal 4:

·        1 Whole Wheat Tortilla

·        3oz fish/turkey/chicken

·        ½  Cup Vegetables

Meal 5:

·        3oz fish/turkey/chicken

·        ½  Medium Sweet Potato

·        ½  Cup Vegetables

Meal 6:

·        ½  Cup Nonfat Cottage Cheese

·        ½ Apple

Week 2: Day 4

Meal 1:

·        ½  Cup Nonfat Cottage Cheese

·        1 Cup Berries

Meal 2:

·        1 Scoop Protein

·        ½ Cup Unsweetened Almond Milk

Meal 3:

·        1 Apple

·        ½ oz Nuts

·        ½  Cup Nonfat Yogurt

Meal 4:

·        3 oz. fish/turkey/chicken

·        1/2 Cup Vegetables

Meal 5:

·        ½ Cup Vegetables

·        3oz fish/turkey/chicken

·        ½ Serving Pasta

·        1/8 Cup Sauce

Meal 6:

·        ½ Cup Nonfat Cottage Cheese

·        ½ oz. Nuts

Week 2: Day 5

Meal 1:

·        1 Serving Kashi Cereal

·        ½ Cup Unsweetened Almond Milk

Meal 2:

·        ½  Apple

·        1 Scoop Protein Powder

Meal 3:

·        3 Servings of Egg Whites

·        1 Cup Vegetables

Meal 4:

·        ½  Cup Vegetables

·        3oz fish/turkey/chicken

·        1 Tbs. fat free cheese or goat cheese

Meal 5:

·        4oz fish/turkey/chicken

·        1 Cup Vegetables

·        ½  Cup Cooked Quinoa

Meal 6:

·        ½  Cup Nonfat Cottage Cheese

·        ½ Apple

Week 2: Day 6

Meal 1:

·        ½  Cup Nonfat Cottage Cheese

·        ½ Cup Berries

Meal 2:

·        2 Servings of Egg Whites

·        1 Cup Vegetables

·        ½  Apple

Meal 3:

·        ½  Cup Oat Bran

·        1 Cup Berries

Meal 4:

·        3oz fish/turkey/chicken

·        ½  Cup Nonfat Cottage Cheese

Meal 5:

·        3oz fish/turkey/chicken

·        ½  Medium Baked Sweet Potato

·        ½  Cup Vegetables

Meal 6:

·        1 Scoop Protein Powder

·        ½ Apple

Week 2: Day 7

Meal 1:

·        ½  Cup Oatmeal

·        ½ Cup Berries

Meal 2:

·        ½  Cup Nonfat Cottage Cheese

·        1 Apple

Meal 3:

·        ½  Cup Vegetables

·        3oz fish/turkey/chicken

·        1 Tbs. fat free cheese or goat cheese

Meal 4:

·        ½ oz Nuts

·        1 Scoop Protein Powder

Meal 5:

·        3oz fish/turkey/chicken

·        1 Cup Vegetables

Meal 6:

·        ½  Cup Nonfat Cottage Cheese

·        ½ oz Nuts

Week 3: Day 1

Meal 1:

·        1 whole-wheat tortilla

·        1 Serving Egg Whites

·        1 Tbs. fat free cheese or goat  cheese

Meal 2:

·        ½  cup nonfat yogurt

·        ½ Cup Berries

Meal 3:

·        2 oz fish/chicken/turkey

·        1 Apple

Meal 4:

·        1 Scoop Protein

·        ½ Cup Unsweetened Almond Milk

Meal 5:

·        ¼  cup cooked quinoa

·        ½  cup Vegetables

·        1 Tbs. fat free cheese or goat cheese

·         3 oz turkey/fish/chicken

Meal 6:

·        ½ Cup nonfat Cottage Cheese

·        1 oz. Nuts

Week 3: Day 2

Meal 1:

·        ½  cup nonfat yogurt

·        1 cup berries

Meal 2:

·        1 Scoop Protein

Meal 3:

·        3 oz. fish/chicken/turkey

·        ½ Cup Vegetables

 Meal 4:

·        1 Tbs. fat free cheese or goat cheese

·        ½ Apple

·        ½ Cup Vegetables

Meal 5:

·        ½  cup cooked chilled quinoa

·        ½  cup Vegetables

·        3 oz fish/turkey/chicken

Meal 6:

·        ½ Cup nonfat Cottage Cheese

·        ½ Apple

Week 3: Day 3

Meal 1:

·        1 Serving Kashi Cereal

·        ½  cup Unsweetened Almond Milk

Meal 2:

·        1 Scoop Protein

Meal 3:

·        3 oz turkey/fish/chicken

·        1 cup Vegetables

Meal 4:

·        1 oz. Nuts

·        ½ Cup nonfat Cottage Cheese

Meal 5:

·        1 Serving Pasta

·         3 oz fish/turkey/chicken

·        1/8 Cup Sauce

Meal 6:

·        ½ Cup nonfat Yogurt

·        ½ Cup Berries

Week 3: Day 4

Meal 1:

·        1 cup berries

·        ½ cup fat-free yogurt

Meal 2:

·        ½ Apple

·        1 Scoop Protein Powder

Meal 3:

·        3 oz turkey/fish/chicken

·        1 Tbs. fat free cheese or goat cheese

·        1 whole wheat pita

·        ½ Cup Vegetable

Meal 4:

·        1 Cup Vegetables

Meal 5:

·         3 oz turkey/fish/chicken

·        ½ Cup Cottage Cheese

Meal 6:

·        ½ Apple

·        ½ oz. Nuts

Week 3: Day 5

Meal 1:

·        ½  cup oatmeal

·        ½ Cup Berries

Meal 2:

·        ½  oz. Nuts

·        ½ Cup nonfat yogurt

Meal 3:

·        ½  cup Vegetables

·        1 whole-wheat tortilla

·        1 Tbs. fat free cheese or goat cheese

Meal 4:

·        1 Scoop Protein

Meal 5:

·        5 oz. fish/turkey/chicken

·        1 Cup Vegetable

Meal 6:

·        1 Apple

·        ½ oz. Nuts

Week 3: Day 6

Meal 1:

·        1 multigrain English Muffin

·        1 Tbs. sugar free jelly

Meal 2:

·        1 cup Vegetables

Meal 3:

·        ½  oz nuts

·        3 oz. fish/chicken/turkey

·        ½ Apple

Meal 4:

·        1 Scoop Protein

·        ½ Apple

Meal 5:

·        4 oz. fish/turkey/chicken

·        1 oz fat free cheese or goat cheese

·        ½ Cup Vegetables

Meal 6:

·        1 Cup Berries

·        ½ oz. nuts

Week 3: Day 7

Meal 1:

·        1 egg

·        1 Serving egg whites

·        1 cup vegetables

Meal 2:

·        ½  cup berries

·        ½ Cup nonfat yogurt

Meal 3:

·        2 oz fish/chicken/turkey

·        ½ Medium Sweet Potato

·        ½ Cup Vegetables

Meal 4:

·        1 Scoop Protein

Meal 5:

·        3 oz fish/chicken/turkey

·        ½ cup Vegetables

Meal 6:

·        1/2 cup non fat Cottage Cheese

·        1 Apple