Meal
PLANNER
MENU
WEEK 1
TWO POACHED EGGS, ONE SLICE WHOLE WHEAT
TOAST :;LARGE VEGETABLE SALAD, 6 OUNCES
MON CHICKEN BREAST; 1 CUP STEAMED BROCCOLI, 1 CUP
OF BROWN RICE
ONE WHOLE WHEAT TOAST WITH 2
WED TABLESPOONS OF PEANUT BUTTER;
TUNA SANDWICH; 5-OUNCE SIRLOIN
STEAK, ONE ROASTED SWEET POTATO; 1
CUP COOKED SPINACH; 1 CUP GREEN
BEANS
FRIED EGG; ONE
OVERNIGHT OATS; ONE
SLICE WHOLE WHEAT BREAD; ONE SLICE
FRI TOMATO, TWO LEAVES LETTUCE, ONE SLICE
ONION; 5-OUNCE EGG BURGER
WEEK 3
1 CUP COOKED OATMEAL, 1/2 CUP NON-FAT
MON MILK, 2 TABLESPOONS BUTTER; 6-OUNCE
BAKED CHICKEN BREAST, ONE BAKED SWEET
POTATO; 4-OUNCE SERVING OF BAKED OR
GRILLED SALMON, 1 CUP BROWN RICE
WHITE LASAGNA WITH SPINACH, GARLIC ROASTED
WED VEGGIES; PEPPER STEAK STIR FRY; ASIAN
CUCUMBER SALAD, 2 PIECES OF BANANA
PERFECT BAKED CHICKEN, MASHED SWEET
POTATOES; CHEESEBURGER PASTA, TOMATO
FRI BASSEL MOZZARELA SPREAD; CHICKEN
ENCHALADA CASSEROLE, MEXICAN CORNBREAD
WEEK 2
2 SLICES OF WHOLE WHEAT TOAST WITH 2
TABLESPOONS OF PEANUT BUTTER;, ONE
MON BANANA,; TUNA SANDWICH; 1 AND A HALF
WHOLE WHEAT PASTA, 1 CUP TOMATO SAUCE
ONE WHOLE WHEAT BAGEL, 3
TABLESPOONS CREAM CHEESE; VEGGIE
BURGER, WHOLE GRAIN BUN, ONE SLICE
WED CHEDDAR CHEESE, ONE SLICED APPLE; 4
OUNCES BEEF STEAK, 1 CUP BROWN RICE
ONE BANANA, ONE HARD-BOILED EGG;
VEGETABLE SALAD, 4 OUNCES CHICKEN, 1 CUP
MIXED GREENS, 1 TABLESPOON HONEY
FRI MUSTARD; 5 OUNCES PORK LOIN, 1 MEDIUM
BAKED SWEET POTATO
WEEK 4
GARLIC CHEESEBREAD, EXTRA CREAMY MASHED
MON POTATOES, SIDE SALAD; HOMESTYLE MEATBALLS
AND GRAVY, GREEN BEANS, SIDE SALAD WITH
BUTTERMILK; HAM FRIED RICE, ASIAN CUCUMBER
SALAD WITH GINGER SOY DRESSING
CROCKPOT SPAGHETTI SAUCE, GARLIC PARMESAN
WED
ROASTED BROCCOLI, GARLIC BREAD; CHEF SALAD,
ROTINI PASTA SALAD, CINNAMON SWIRL CAKE;
CREAMY DIJJON CHICKEN, GARLIC SMASHED
POTATOES
SLOW COOKER BEEF BARBACOA, BLACK BEANS,
ROASTED VEGGIES; BAKED PANKO CHICKEN WITH A
FRI HONEY DRIZZLE, GARLIC BREAD; SEASONED BARBACOA
NACHOS, HOMEMADE SALSA, GUACOMOLE