Meal Plan Outline:
- Meal One: Egg Scramble With Toast
- Meal Two: Greek Yogurt Bowl
- Meal Three: Turkey Chili
- Meal Four: Salmon Or Pork Chops With Baked Sweet Potatoes and Broccoli
Nutrition Information:
Highlights:
- High protein: 31% of calories coming from protein
- High fiber: 40 grams of fiber in this meal plan
- Meet 96% of all nutrients (vitamins minerals…)
Recipes:
Meal One: Egg Scramble With Toast or Oats
Servings: 1
Ingredients:
- Raw Egg (2 medium)
- Raw Egg White (2 oz)
- Cheese, Swiss, Low Fat (1 slices, 1 oz each)
- Turkey Bacon (2 slice)
- Kroger High Fiber Bread, Whole Grain (2 slices) Or Oat meal
- Spinach (1 cup)
- Red Bell Peppers (0.25 cup, chopped)
- Onion, White, Yellow or Red (0.25 cup, chopped)
Directions:
- Chop vegetables.
- Heat pan to medium heat
- Mix eggs and egg whites
- Sautee vegetables then add eggs – use cooking spay if needed.
- Once cooked set aside and toast your bread. You can replace the bread with oat meal if you prefer.
Nutrition:
Calories: 527 | Protein: 42 g | Fat: 20 g | Carbohydrates: 47 g | Fiber: 8 g |
If you need a higher calorie meal plan, check out these meal plans:
1900 calorie meal plan
2300 calorie meal plan
Meal Two: Greek Yogurt, Peanut Butter, and Blueberries
Servings:
One serving (multiplied by # of days)
Ingredients:
- Greek Yogurt (Non-Fat): ⅔ cup – 170 g
- Chia Seeds: 1 tbsp – 10 g
- Peanut Butter: 1 Tbsp – 16 g
- Blueberry: 1 cup – 140 g
Directions:
- Add your ingredients to a bowl – mix and enjoy.
Nutrition:
Calories: 338 | Protein: 22 g | Fat: 12 g | Carbohydrates: 44 g | Fiber: 13 g |
Meal Three: Turkey Chili
Servings: 12
Ingredients:
- Ground Turkey, Lean, 7% Fat, 93% Lean Meat (48 oz, 1360.8 g)
- Onion, White, Yellow, or Red, Raw (1 cup, 194.1 g)
- Red Bell Peppers (3 large, 492.0 g)
- Hunt’s, Diced Tomatoes, No Added Salt (30 oz, 850.5 g)
- Kroger, Dark Red Kidney Beans, No Salt Added (30 oz) (2 cans)
- Black Beans, Canned (30 oz) (2 cans)
- Corn, Sweet Yellow, Canned, Whole Kernel, Drained Solids (2 cans)
- Olive Oil (1 tbsp, 13.5 g)
- Garlic, Fresh (4 cloves, 12.0 g)
- Tomato Sauce, Low Sodium (2 cups,)
- TacoTime, Taco Seasoning Mix, 25% Less Salt (1 packet – Or two.)
Directions:
- Heat a large pan over medium heat and add 1 tablespoon of olive oil.
- Once the oil is hot, add diced onions and garlic, and sauté for 3-4 minutes until softening.
- Add ground turkey to the pan, breaking it into small pieces with a wooden spoon.
- Cook the ground meat until it’s browned and cooked, about 7-10 minutes.
- Add diced tomatoes, red kidney beans, black beans, corn, and seasonings in a crock pot. Mix everything so that it’s well combined.
- Transfer the ground turkey, onions, and garlic to the crockpot and mix again.
- Add your veggies (green and red bell pepper) to the crockpot, mix well, and cook on medium to high for 2-4 hours.
Nutrition:
Calories: 482 | Protein: 43 g | Fat: 15 g | Carbohydrates: 45 g | Fiber: 14 g |
Check out the ground turkey chili recipe here.
Meal Four: Salmon Or Pork Chops With Baked Sweet Potatoes and Broccoli
Servings: 1 serving
Ingredients:
Protein:
- 3 oz cooked salmon
- 3 oz of cooked pork chops
- Turkey Burgers
Carbohydrates:
- Sweet potatoes
- Burger Buns
Vegetables:
- Steamed Broccoli
Directions:
Protein:
- Air fry salmon – 325 degrees for 15-25 min.
- Pan sear pork chops
- Pan sear turkey burgers
Carbohydrates:
- Peel and dice your potatoes
- Add 1-2 tbsp of olive oil to your sweet potato
- Bake the sweet potatoes at 400 degrees for 20-40 min
Vegetable:
- Steam your broccoli
Nutrition:
Calories: ~400 | Protein: 26 g | Fat: 12 g | Carbohydrates: 38 g | Fiber: 5 g |
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.