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  • Meal Plan: JAN03 - JAN 06

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    Areej 2kh
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    This document provides a 5-day meal plan with breakfast, lunch, dinner, and snack options each day. Each meal lists ingredients and calorie counts. Breakfasts include coconut overnight oats, healthy scrambled eggs, banana pancakes. Lunches consist of meatball and mashed potatoes, grilled salmon and polenta, baked fish and saffron rice. Dinners include chicken risotto, grilled chicken burger, shrimp penne pasta, chicken halloumi wrap. Snacks range from 53-130 calories and include items like carrot cake, edamame, protein balls, mixed nuts. Salads are also provided daily with ingredients like Caesar salad and goat cheese salad.

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    This document provides a 5-day meal plan with breakfast, lunch, dinner, and snack options each day. Each meal lists ingredients and calorie counts. Breakfasts include coconut overnight oats, healthy scrambled eggs, banana pancakes. Lunches consist of meatball and mashed potatoes, grilled salmon and polenta, baked fish and saffron rice. Dinners include chicken risotto, grilled chicken burger, shrimp penne pasta, chicken halloumi wrap. Snacks range from 53-130 calories and include items like carrot cake, edamame, protein balls, mixed nuts. Salads are also provided daily with ingredients like Caesar salad and goat cheese salad.

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    11 views7 pages

    Meal Plan: JAN03 - JAN 06

    Uploaded by

    Areej 2kh
    This document provides a 5-day meal plan with breakfast, lunch, dinner, and snack options each day. Each meal lists ingredients and calorie counts. Breakfasts include coconut overnight oats, healthy scrambled eggs, banana pancakes. Lunches consist of meatball and mashed potatoes, grilled salmon and polenta, baked fish and saffron rice. Dinners include chicken risotto, grilled chicken burger, shrimp penne pasta, chicken halloumi wrap. Snacks range from 53-130 calories and include items like carrot cake, edamame, protein balls, mixed nuts. Salads are also provided daily with ingredients like Caesar salad and goat cheese salad.

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    of 7

    Meal Plan

    JAN03 – JAN 06
    DAY 2 TUESDAY

    BREAKFAST : COCONUT OVERNIGHT OATS


    INGREDIENTS : OATS,COCONUT MILK,PEANUT BUTTER,ALMOND
    NUTS,STRAWBERRY,BLUEBERRY
    CALORIES : 195

    MEATBALL WITH MASHED POTATO


    LUNCH : INGREDIENTS : MUSHROOM SAUCE,MEATBALL,BROCCOLI
    CALORIES : 385

    Chicken RISSOTO
    DINNER :
    INGREDIENTS : CREAMY PINK SAUCE
    CALORIES : 484

    SNACK 1 : CARROT CAKE


    INGREDIENTS : CARROT,DATES,,NUT
    CALORIES : 53

    SNACK 2 : EDAMAME WITH SWEET CHILLY SAUCE


    INGREDIENTS :
    CALORIES : 61

    SALAD : CEASAR SALAD


    INGREDIENTS : LOLOROSSO,CORN FLAKES,PARMESAN CHEESE
    ( CEASAR DRESSING )
    CALORIES : 77
    DAY 3 WEDNESDAY

    BREAKFAST : HEALTHY GREEN SCRAMBLED EGG


    INGREDIENTS : EGG,SLICED BREAD,LETTUCE,FETA CHEESE
    CHERRY TOMATO
    CALORIES : 245

    LUNCH : GRILLED SALMON WITH POLENTA


    INGREDIENTS : ZUCCHINI,CAPSICUM,TERIYAKI SAUCE
    CALORIES : 436

    DINNER : GRILLED CHICKEN BURGER


    INGREDIENTS : BURGER BUN,CHEESE,COLESLAW
    CALORIES : 345

    SNACK 1 : COCONUT CHIA SEED PUDDING


    INGREDIENTS :
    CALORIES : 88

    SNACK 2 : CUT APPLE


    INGREDIENTS :
    CALORIES : 95

    SALAD : CRAB SALAD


    INGREDIENTS : WHITE AND RED CABBAGE,CARROT,CHERRY
    TOMATO ( CILANTRO DRESSING )
    CALORIES : 187
    DAY 4 THURSDAY

    BREAKFAST : PROTEIN BOWL


    INGREDIENTS : EGG,TURKEY SLICED,EDAMAME,MIXED LETTUCE
    BABY SPINACH,QUINOA,CHERRY TOMATO,FETA CHEESE
    CALORIES : 396

    LUNCH : GRILLED CHICKEN WITH MASHED POTATO


    INGREDIENTS : GRILLED CHICKEN,MASHED POTATO,GREEN PEAS
    PUREE,CORN COB
    CALORIES : 358

    DINNER : SHRIMP PENNE PASTA


    INGREDIENTS : PENNE PASTA,SHRIMP,PINK SAUCE,BROCCOLI
    CALORIES : 469

    SNACK 1 : PROTEIN BALL


    INGREDIENTS :
    CALORIES : 130

    SNACK 2 : BAKED CAULIFLOWER WITH AVOCADO RANCH


    INGREDIENTS :
    CALORIES : 110

    SALAD : HAWAIIAN SALAD


    INGREDIENTS : PINEAPPLE,MIXED LETTUCE,CHERRY TOMATO
    SWEET CORN ( HAWAIIAN DRESSING )
    CALORIES : 46
    DAY 5 FRIDAY

    BREAKFAST : BANANA PANCAKE


    INGREDIENTS : PANCAKE BATTER,BANANA,PANCAKE SYRUP
    PEANUT BUTTER,ALMOND NUTS,SEASONAL FRUITS
    CALORIES : 222

    LUNCH : BAKED FISH WITH SAFFRON RICE


    INGREDIENTS : BROCCOLI,CAULIFLOWER,ZUCCHINI,DILL SAUCE
    FISH FILLET
    CALORIES : 436

    DINNER : CHICKEN HALLOUMI WRAP


    INGREDIENTS : TORTILLA WRAP,HALLOUMI CHEESE,CHICKEN
    CALORIES : 368

    SNACK 1 : HEALTHY COOKIES


    INGREDIENTS :
    CALORIES : 48

    SNACK 2 : MIXED NUTS


    INGREDIENTS :
    CALORIES : 35

    SALAD : Feta GOAT CHEESE SALAD


    INGREDIENTS : MIXED LETTUCE,BEETROOT,GOAT CHEESE
    ( BALSAMIC DRESSING )
    CALORIES : 124
    KINDLY FOR ANY
    CHANGES LET US
    KNOW BEFORE 48
    HOURS
    050 764 0557 3 MENUS

    www.3menus.a e

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