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Meal Plan

DAY BREAKFAST LUNCH DINNER


DAY 1 Blueberry Oatmeal Easy Black Beans Salad with Chicken
Cooked Spinach Stewed Tomatoes
Orange

DAY 2 Omelet with Easy Refried Beans Easy Baked Salmon


Potatoes Roasted Veggies Garlic Green Beans
Strawberries (6oz.) with Pine Nuts Southern Bell Salad
Apple

DAY 3 Breakfast Sliders No Flour Pancakes Easy Baked Chicken


Mixed Berries(6oz.) 1 Scrambled Egg Cooked Peppers &
Steamed Sugar Onions
Rainbow Crisp Salad
Snap Peas

DAY 4 Shredded Wheat Easy Stir Fry Salad with Tuna


with Banana Slices Mixed Berries(6oz.) Dressing
Zucchini and
Tomato Mix

DAY 5 Black Bean & Egg Hummus with Taco Salad with
Breakfast Mash Herbs and Veggies Avocado
Sweet Potato Fries Sticks Roasted Beets
Blackberries (6oz.) Grapefruit

Meal Plan from Dr. Becky Fitness. Visit: www.drbeckyfitness.com/coaching


Category MEAL PLAN GROCERY LIST Quantity Unit
Canned Goods Black Beans 2 (15 oz) can
Dill Pickle 0.5 ounce
Garbanzo Beans 1 (15 oz.) can
Pinto Beans 1.5 ounces
Salsa 1 tablespoon
Water-Packed Tuna 3 ounces
Condiments Apple Cider Vinegar 1 tablespoon
Balsamic Vinegar 0.5 cup
Red Wine Vinegar 2 tablespoons
Mustard 4 teaspoons
Olive Oil 0.75 cup
Low-Sodium Soy Sauce 1 tablespoon
Vinaigrette 2 tablespoons
Dairy Butter 1 tablespoon
Shredded Cheddar Cheese 0.5 ounce
Eggs 5
Milk 1 cup
Nonfat Plain Yogurt 2 ounces
Dry Goods Baking Powder 0.5 teaspoon
Bragg Liquid Aminos 1 teaspoon
Oatmeal 1 ounce
Dry Pinto Beans 3 cups
Shredded Wheat Cereal Biscuits 1 ounce
Frozen Frozen Blueberries 9 ounces
Frozen Stir Fry Vegetables 6 ounces
Sugar Snap Peas 1 16 ounce bag
Health Food Section Unsweetened Hemp Milk 6 ounces
Meat Boneless, Skinless Chicken Breast 9 (5-6 ounce)
Salmon Fillets 4 (5-6 ounce)
Ground Turkey 1.5 pounds
Nuts & Seeds Ground Flaxseed 1 ounce
Pine Nuts 1.5 ounces
Raw Sunflower Seeds 1 ounce
Walnuts 0.5 ounce
Produce Apple 1 small
Asparagus 12 spears
Avocado 8 ounces
Banana 2 small
Green Beans 1.5 pounds
Beets 6 ounces
Mixed Berries 12 ounces
Blackberries 6 ounces
Broccoli Florets 2 cups
Carrots 15 ounces
Cauliflower Florets 2 cups
Celery 10.5 ounces
Cucumber 1 ounce
Garlic 7 clove
Grapefruit 1 small
Jalapeno Pepper 0.5 medium
Lemon Juice 1 tablespoon
Mushrooms 1 ounce
Onion 3 small
Red Onion 2 ounces
Orange 1 small
Green Bell Pepper 3 ounces
Red Bell Pepper 5 ounces
Yellow Bell Pepper 2 ounces
Potato 1 medium
Sweet Potatoes 16 ounces
Romaine lettuce 15 ounces
Mixed Salad Greens 5 ounces
Fresh Spinach 2.1 pounds
Strawberries 6 ounces
Tomatoes 54 oz. (about 9)
Zucchini 10 ounces
Spices Dried Basil 2 tablespoons
Cayenne Pepper 0.25 teaspoon
Ceylon Cinnamon 1.5 teaspoon
Chili Powder 1 tablespoon
Dried Cilantro 0.75 cup
Ground Cumin 2.75 teaspoons
Garlic Powder 5.5 teaspoons
Garlic Salt 1 tablespoon
Mrs. Dash Salt-free Original Blend 5 teaspoons
Onion Powder 1.25 teaspoons
Dried Oregano 0.25 teaspoon
Paprika 0.5 teaspoon
Crushed Red Pepper Flakes 0.25 teaspoon
Sea Salt 1.5 teaspoons
Dried Thyme 2 teaspoons
MEAL PLAN RECIPES

Blueberry Oatmeal
Serving: 1

333 calories per serving


12.4 grams of fiber per serving

Ingredients

 1 oz. Oatmeal uncooked


 6 oz. Unsweetened Hemp Milk (substitute other unsweetened Non-Dairy Milk)
 6 oz. Blueberries
 0.5 oz. Ground Flaxseed (substitute Chia Seeds)
 1 teaspoon Ceylon Cinnamon

Directions

Place oatmeal, milk, and blueberries in a microwave-safe bowl.

Microwave for 1 minute and 30 seconds

Stir

Microwave for up to an additional 1 minute and 30 seconds

Stir in the seeds and cinnamon, and serve.


Easy Black Beans
Serving: 2.5

165 calories per serving


12.3 grams of fiber per serving

Ingredients
1
 ⁄2 cup Water
 1 (15 oz.) can Black Beans drained and rinsed
 1 teaspoon Onion Powder
 1 teaspoon Garlic Powder
 12 Tbsp. dried Cilantro
1
 ⁄4 tsp. Cayenne Pepper
 Salt to taste

Directions

In a medium saucepan, combine water, beans, onion powder, and garlic powder, and bring to a
boil.

Reduce heat to medium-low.

Season with cilantro, cayenne, and salt.

Simmer for 5 minutes, and serve.


Cooked Spinach
Serving: 2.5

178 calories per serving


8 fiber grams per serving

Ingredients

 2 tablespoons Olive Oil


 2 pounds Fresh Spinach
 1 tablespoon Garlic Salt

Directions

Heat the olive oil in a large pot over medium heat.

Add the spinach and garlic salt and cover.

Cook for 5 minutes.

Stir, and then cover again and continue cooking for up to 5 additional minutes.

The fresh spinach will cook down to about two cups or about 15 ounces.
Salad with Chicken
Serving: 1

342 calories per serving


5.7 grams of fiber per serving

Ingredients

 3 oz. Romaine lettuce


 2 oz. Carrots shredded
 3 oz. Celery diced
 4 oz. Chicken Breast cut in strips
 0.5 oz. Walnuts
 2 tablespoons Vinaigrette

Directions

Combine romaine lettuce, carrots and celery.

Top with chicken strips, walnuts and vinaigrette.

Maple Grove Farms Sugar Free Balsamic Vinaigrette is a good choice for dressing.
Stewed Tomatoes
Serving: 5

1 serving = 6 ounces
22 calories per serving
1.5 grams of fiber per serving

Ingredients

 5 medium Tomatoes
 1 teaspoon Salt

Directions

*Blanch tomatoes to peel them with ease.

Once peels are removed, quarter the tomatoes and place them in a clean saucepan with the salt.

Simmer over low heat for 30 minutes, stirring occasionally.

*To blanch the tomatoes, start by boiling a pot of water. Remove the tomato stems and cut a
small slit in the base of each tomato with a knife. Gently drop the tomatoes into the boiling water
and allow them to sit for one minute. Immediately transfer the tomatoes to a pot of ice water and
the skins should easily pull away from the tomatoes.
Omelet with Potatoes
Serving: 1

248 calories per serving


2.4 grams of fiber per serving

Ingredients

 2 Eggs
 1 medium Potato
1
 ⁄8 teaspoon Garlic Powder
 Salt and Pepper to taste

Directions

Spray frying pan with olive oil or cooking spray.

Slice potatoes into 1/8 inch half-moons and place in the heated pan with the garlic powder.

Cook until tender.

Remove cooked potatoes and weigh out 4 ounces. Set aside.

Scramble the eggs in a bowl and add the 4 ounces of cooked potatoes.

Re-spray the pan if needed, and then pour the egg mixture to the pan.

Cook one side of the omelet, and then flip to cook the other side.

Season with salt and pepper.


Easy Refried Beans (Crock Pot)
Serving: 9

1 serving = 6 ounces
84 calories per serving
18.8 grams of fiber per serving

Ingredients

 1 small Onion peeled and quartered


 3 cups Dry Pinto Beans rinsed
1
 ⁄2 Jalapeno Pepper seeded and sliced
 2 Tbsp. minced Garlic
 1 3⁄4 tsp. Salt
 1 3⁄4 tsp. Pepper
1
 ⁄8 tsp. Ground Cumin
 9 cups Water

Directions

Place all ingredients in a crock pot. Stir.

Cook on low for 8 to 10 hours.

Drain the beans, but reserve the liquid.

Mash the beans with a potato masher, adding the reserved liquid as needed to attain the desired
consistency.
Roasted Veggies with Pine Nuts
Serving: 6

1 serving = 6 ounces
146 calories per serving
3 grams of fiber per serving

Ingredients

 3 tablespoons Olive Oil


 2 cups Broccoli Florets
 2 cups Cauliflower Florets
 1 cup Carrots chopped
 12 spears Asparagus
 4 cloves Garlic minced
 2 tablespoons Balsamic Vinegar
 1 teaspoon Bragg Liquid Aminos (substitute low-sodium soy sauce)
 1.5 oz. Pine Nuts

Directions

Preheat oven to 375 degrees F.

Place all ingredients except the pine nuts into a large bowl and toss together until the vegetables
are coated.

Spread vegetables onto a sprayed baking pan.

Cover with aluminum foil and bake for 30 minutes.

Stir, and then return to the oven for an additional 20-30 minutes or until the vegetables have
reached a desired tenderness.

Sprinkle 0.25 ounces of pine nuts on each serving. Pine nuts can be toasted before eating by
placing in the oven for 1-2 minutes.
Easy Baked Salmon
Serving: 4

1 serving = 4 ounce fillet


234 calories per serving
minimal fiber per serving

Ingredients

 4 (5-6 oz.) Salmon Fillets


 1 tablespoon Garlic Powder
 1 tablespoon Dried Basil
1
 ⁄2 teaspoon Salt

Directions

Preheat oven to 350 degrees F.

Spray a baking dish with non-stick cooking spray.

Rinse salmon fillets under cool water, and pat dry with paper towels.

Place fillets in baking dish.

In a small bowl mix together the garlic powder, basil and salt.

Sprinkle herb mixture over the fillets.

Bake in preheated oven until the fish flakes when pulled apart with a fork, about 30 minutes.
Garlic Green Beans
Serving: 4
Yields 24 ounces
128 calories per serving
3.9 grams of fiber per serving

Ingredients

 1 1⁄2 pounds Green Beans trimmed


 3 tablespoons Olive Oil
 1 clove Garlic thinly sliced
 Salt and Pepper to taste

Directions

Bring a large pot of water to a boil. Add the green beans and cook until just tender, 3 to 5
minutes.

Meanwhile, in a large skillet over medium heat saute the garlic in one tablespoon of olive oil,
stirring, for 1-3 minute until the garlic is fragrant.

Drain the green beans and transfer to the skillet. Add remaining olive oil, salt, and pepper and
toss to coat.
Southern Bell Salad
Serving: 1

200 calories per serving


3.1 grams of fiber per serving

Ingredients

 2 ounces Mixed Salad Greens


 2 ounces Yellow Bell Pepper seeded and chopped
 3 ounces Tomato chopped
 1 ounces Red Onion chopped
 2 Tbsp. Balsamic Vinegar
 1 Tbsp. Olive Oil

Directions

In a bowl, combine salad greens, bell pepper, tomato, and onion.

Serve oil and vinegar as the dressing.


Breakfast Sliders with Sweet Potato Buns
Serving: 2

370 calories per serving


4.4 grams of fiber per serving
1/2 starch per serving

Ingredients
1
 ⁄2 large Sweet Potato washed, but unpeeled
1
 ⁄4 cup Black Beans (if canned, rinse and drain)
 1 teaspoon Garlic Powder
1
 ⁄2 pound Ground Turkey
 1 tablespoon Mustard
 Salt & Pepper to taste

Directions

Instructions: Sweet Potato Buns


Preheat oven to 425 degrees.
Slice your sweet potato into 2 ounce slices.
Place on a parchment-lined baking sheet and spray on olive oil using a Misto Olive Oil
Sprayer. Add salt and pepper to taste.
Roast for 20 minutes, or just until the sweet potato slices can be easily pierced with a
fork.
Remove and cool.
Instructions: Burgers
In a medium bowl, mash the black beans and garlic powder with a potato masher or fork
until somewhat smooth.
Mix the black bean mixture with the ground beef.
Season the mixture with salt and pepper.
Divide the mixture into two burger patties.
Lightly coat the outside of the patties with mustard.
Spray the frying pan with olive oil from a Misto Olive Oil Sprayer.
Cook the burgers to 165 degrees F.
Place a 4-ounce burger between two 2-ounce buns and serve.
No Flour Pancakes
Serving: 1

271 calories per serving


9.3 grams of fiber per serving

Ingredients

 3 oz. Banana mashed well with a fork


 0.5 oz. Ground Flaxseed
 3 Tbsp. Water
 1 Egg
1
 ⁄2 teaspoon Baking Powder
1
 ⁄2 teaspoon Cinnamon
 3 oz. Blueberries frozen or fresh

Directions

1. Mix together the flaxseed and water. Set aside to allow to congeal.

2. Place mashed bananas in a mixing bowl.

3. Add egg, flaxseed mixture, baking powder and cinnamon and beat well with a fork.

3. Lightly stir in blueberries.

4. Pour small amount into a sprayed* frying pan and cook like regular pancakes.

NOTE: Use a Misto sprayer to coat frying pan with olive oil.
Easy Baked Chicken
Serving: 4

1 serving = 4 ounces piece


224 calories per serving
0 grams of fiber per serving

Ingredients

 4 (5-6 ounce) boneless, skinless Chicken Breast rinsed and patted dry
 1 tablespoon Butter melted (can substitute olive oil sprayed on with a Misto Olive Oil
Sprayer)
 2 teaspoons Mrs. Dash Salt-free Original Blend

Directions

Preheat oven to 400 degrees F.

Spray a shallow baking dish with non-stick cooking spray or olive oil from a Misto Olive Oil
Sprayer.

Place chicken on baking dish.

Brush with melted butter or spray each breast with olive oil.

Sprinkle with seasoning.

Bake for 50 minutes or until chicken reaches an internal temperature of 165 degrees F.
Cooked Peppers and Onions
Serving: 2
Yields 12 ounces
47 calories per serving
2.9 grams of fiber per serving

Ingredients

 3 ounces Red Pepper cut into slices


 3 ounces Green Pepper cut into slices
 3 ounces Onion cut into slices
 3 ounces Tomato chopped

Directions

Place all ingredients into a non-stick skillet.

Spray lightly with olive oil from a Misto Olive Oil Sprayer (optional)

Water saute' until tender.

Serve
Rainbow Crisp Salad
Serving: 1

217 calories per serving


4.7 grams of fiber per serving

Ingredients

 1 ounces Spinach
 1 ounce Mixed Salad Greens
 2 ounces Red Bell Peppers chopped
 2 ounces Carrots chopped
 1 ounce Cucumber chopped
 1 ounce Red Onion chopped
 2 tablespoons Balsamic Vinegar
 1 tablespoon Olive Oil

Directions

Mix all ingredients together and serve with oil and vinegar.
Shredded Wheat with Banana Slices
Serving: 1

284 calories per serving


4.5 grams of fiber per serving
1 starch per serving

Ingredients

 1 ounce Shredded Wheat Biscuits


 1 cup Milk (substitute unsweetened Nut Milk)
 1 small Banana sliced (substitute other fruits)

Directions

Enjoy a bowl of cereal with milk and fruit.


Easy Stir Fry
Serving: 1

324 calories per serving


4 grams of fiber per serving

Ingredients

 6 ounces frozen Stir Fry Vegetables


 1 4 ounce Chicken Breast cooked and chopped
 1 Tbsp. Low-Sodium Soy Sauce
 1 Tbsp. Olive Oil

Directions

Cook vegetables in olive oil until tender. Add chicken and soy sauce and mix until heated.
Salad with Tuna Dressing
Serving: 1

337 calories per serving


4.7 grams of fiber per serving

Ingredients

 3 ounces Water-Packed Tuna drained


 1 tablespoon Apple Cider Vinegar
 2 ounces Nonfat Plain Yogurt
 0.5 ounce Dill Pickle (may use dill relish)
 3.5 ounces Tomato chopped
 2 ounces Onion chopped
 2 ounces Mixed Salad Greens
 2 tablespoons Balsamic Vinegar
 1 tablespoon Olive Oil

Directions

Place tuna, vinegar, pickle and yogurt into a high-speed blender. Blend thoroughly.

Serve on bed of lettuce with chopped tomato, onion, and oil and vinegar for dressing.
Zucchini & Tomato Mix
Serving: 2
Yields 12 ounces cooked
38.5 calories per serving
2.2 grams of fiber per serving

Ingredients

 10 ounces Zucchini sliced


 1 ounce Onion sliced
 2 ounces Tomatoes chopped
 1 ounce Mushrooms sliced
 1 tablespoon Mrs. Dash Salt-free Original Blend

Directions

Water saute vegetables over medium heat until just tender.

Sprinkle with Mrs. Dash Salt-Free Original Blend.

NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the
pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more
water as needed until the vegetables are tender.
Black Bean & Egg Breakfast Mash
Serving: 1

180 calories per serving


3.3 grams of fiber per serving

Ingredients

 1 Egg hard-boiled and chopped


 1.5 ounces Black Beans drained and rinsed
 0.5 ounce Shredded Cheddar Cheese
 1 Tbsp. Salsa

Directions

Combine egg, beans and cheese in a microwave-safe container.

Microwave for 45 to 60 seconds, until warmed.

Top with salsa.


Sweet Potato Fries
Serving: 2

104 calories per serving


3.6 grams of fiber per serving
1 starch per serving

Ingredients

 8 ounces Sweet Potatoes


 1 teaspoon Ground Cumin
1
 ⁄4 teaspoon Pepper
1
 ⁄2 teaspoon Sea Salt

Directions

Peel the sweet potatoes and cut them into shapes that resemble french fries.

Put the sweet potato “fries” into a bowl and spray lightly with olive oil or cooking spray. Mix the
fries with the cumin, pepper and sea salt until coated.

Arrange on baking sheet lined with parchment paper.

Bake in the oven at 425 ° F for 30 minutes or until the fries are tender, lightly browned and the
edges slightly crisp.

Use a Misto Olive Oil Sprayer to reduce the amount of olive oil needed.

Substitute: Instead of cumin, try cinnamon, nutmeg, cayenne, or rosemary


Hummus with Herbs and Veggie Sticks
Serving: 2.5
341 calories per serving
12 grams of fiber per serving

Ingredients

 1 (15 oz.) can Garbanzo Beans rinsed and drained


 1 Tablespoon Lemon Juice
1
 ⁄2 Tablespoon Olive Oil
1
 ⁄8 teaspoon Garlic Powder
 1 ounce Raw Sunflower Seeds (substitute unhulled sesame seeds)
 2 Tablespoon Red Wine Vinegar
 1 teaspoon Mustard
 2 Tablespoon Water
 1 Tablespoon Dried Basil
 1 teaspoon Dried Thyme
1
 ⁄2 teaspoon Salt
 7.5 ounces Carrots cut into sticks
 7.5 ounces Celery cut into sticks

Directions

Blend all ingredients in a high-powered blender or food processor until smooth.

Serve with celery and carrot sticks or other vegetables.


Taco Salad with Avocado
Serving: 4

418 calories per serving


10.5 grams of fiber per serving

Ingredients

 1 pound Ground Turkey


 1.5 ounces Pinto Beans (rinsed and drained)
 1 tablespoon Chili Powder
1
 ⁄4 teaspoon Garlic Powder
1
 ⁄4 teaspoon Onion Powder
1
 ⁄4 teaspoon Crushed Red Pepper Flakes
1
 ⁄4 teaspoon Dried Oregano
1
 ⁄2 teaspoon Paprika
 1-1⁄2 teaspoon Ground Cumin
 1 teaspoon Sea Salt
 12 ounces Romaine Lettuce (substitute iceberg)
 12 ounces Tomatoes
 8 ounces Onion
 8 ounces Avocado sliced

Directions

Cook ground turkey in a non-stick skillet.

Add pinto beans and spices.

Heat until beans are warm.

Serve over lettuce.

Top with tomato, onion, and avocado.


Roasted Beets
Serving: 1

75 calories per serving


4.8 grams of fiber per serving

Ingredients

 6 ounces Beets
 1 teaspoon Dried Thyme
 Sea Salt to taste

Directions

Preheat the oven to 425 degrees F.

Peel and cut the beets into one-inch cubes.

Place the beet in a bowl and spray with olive oil or cooking spray. Sprinkle with thyme and salt,
and then stir to coat each beet.

Line a baking sheet with parchment paper and place beets on the sheet so they are not touching.

Roast for 15 minutes or until the beets are tender.