Meal Planning
Category Meal Plan
Breakfast Breakfast burrito:
● 3 scrambled egg whites
● ½ cup diced tomato
● ¼ diced yellow bell pepper
● 1 Tbsp chopped sweet onion
● ¼ cup black beans
● 1 Tbsp salsa
● 8” whole wheat tortilla
Explanation
This breakfast is perfect for a
college student like me who doesn't
always have that much time to eat
breakfast on the table. Breakfast
burrito is a full pack meal that
contains only 300 calories. Eggs
whites only because they are lower
in calories than the whole egg and
are cholesterol free. Protein also is
important because it digest much
slower than carbohydrates and won’t
cause the same sugar spike. And it is
not a hindrance to our cortisol
levels; they are highest in the
morning, which keeps us alert and
focused throughout the day. Too
many calories can dull the cortisol
response, leaving us feeling groggy
and tired.
Lunch Tuna Salad: I chose tuna salad for lunch. As a
● 3 oz canned water-packed lady who is obese. I need to lose
tuna some weight. It contains 400
● 1 chopped apple calories. I chose tuna because tuna
● 2 Tbsp diced celery comprises omega-3 fatty acids,
● 2 Tbsp dried berries which help in bringing balance in the
● 2 cups of spinach blood vessels thereby reducing
● 2 tsp honey mustard cholesterol in the arteries. It
● 1 tsp olive oil lowers the blood pressure because
tuna is rich in potassium. It
improves the immune system
because tuna is rich in manganese,
zinc, vitamin C, and selenium which
help in strengthening the immune
system. Tuna provides us good taste
while balancing calories since it is
low in fat content and rich in
proteins and nutrients.

Snack 4 squares of dark chocolate It has calories of 150 if you're

gonna take just 4 squares. Dark
chocolate is rich in minerals, such as
iron, magnesium, and zinc. The cocoa
in dark chocolate also contains
antioxidants called flavonoids.

Dinner Chicken Salad: Chicken salad has 500 calories.

● 4 oz pre cooked chicken Chicken salad is also highly
breast nutritious. Chicken salad is filled
● 1 sliced medium tomato with antioxidants and protein. Also
● 2 slices onion chicken brings along high amounts of
● ½ sliced cucumber vitamin B and selenium. Even the
● 3 olives brown rice is high in manganese.
● 2 tsp olive oil
● 2 tsp vinegar
● ¼ cup brown rice