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Sample
Meal Plan
It feels good to eat well (and healthy)
You are what you eat!
Try to eat more whole foods than processed foods.
Breakfast
1 egg or 1 Tbs nut butter
1 slice of toast or 1/2 cup oatmeal
1 cup of any fruit
4-6 oz light yogurt or 8oz of low fat milk
water, coffee or tea
* Make sure you add protein in the morning!
Lunch
1/2 cup tuna or chicken
1 cup leafy green salad with 1oz light cheese
2/3 cup rice or pasta
water
* Don’t forget lunch. Skipping meals will make you burn less calories and make you eat more at dinner time.
Dinner
3oz lean protein
1 cup colorful vegetables
2/3cup rice or pasta
water
* Watch your portion sizes, especially protein portions. Keep it to the size of your palm.
Dinner is the biggest meal for most people.
Snack
1 cup of any fruit/ 4-6oz nonfat yogurt
water
* It is okay to eat snacks in between meals. Just watch your portions and be mindful!
And start living healthy TODAY
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