Protein Sources

Chicken Breast Lean Ground Beef

Protein Powder Salmon

Tilapia Egg Whites (Carton)

Eggs Tuna In Water

Veggie Sources
 Broccoli Kale

Green Beans Bell Peppers

Spinach Carrots

Asparagus Lettuce
Fruit Sources
 Bananas Grapefruit

Strawberries Apples

Blueberries Pineapple

Raspberries Blackberries

ANY protein can be substituted for another protein. If you are not in the mood to eat the
one included for that day’s meal. Just make sure to follow the same exact portion

• For example: If meal 3 states to eat 5 oz. of chicken, but you are in the mood for
tilapia, feel free to substitute chicken for 5 oz. of tilapia.
• Measure your food portions after cooking it.

• You can replace other things with the list down below
Ex: If you don’t want to have 6 oz of sweet potato, you can have ½ cup of rice or quinoa
(100g). Same goes for fruit & veggies.

Yana’s Meal Plan

Drink At Least 2 to 4 Liters of Water a Day

Meal 1
2 Eggs
1 Slice 100% Whole Grain Bread or Oatmeal (25g Dry) or 3 Rice Cakes
½ Cup Berries

Meal 2
5 oz Turkey Breast or Cooked Salmon (5oz) or Chicken Breast (Cooked 5oz) or
1 Can Tuna or 5 oz Cooked Tilapia
1 Wrap
2 Tbsp Hummus
1 Cup Veggies

Meal 3

Cooked Salmon (5oz) or Chicken Breast (Cooked 5oz) or

1 Can Tuna or 5 oz Cooked Tilapia
___________________________________________________________________________________________
Brown or White Rice (Cooked 100g) or White/Sweet Potato Baked/Cooked (120g)
_________________________________________________________________________________________
1 Cup Broccoli or any other form of greens or Veggies

Meal 4

¼ Cup of Fruit
1 Cup of Greek Yogurt or 1 Cup of Cottage Cheese

Meal 5

1 Slices 100% Whole Grain Bread or Oatmeal (25g Dry) or 3 Rice Cake
2 Tbsp Peanut Butter
1 Banana

Meal 6 (Optional)
5 oz Chicken
½ Avocado
2 Cups of Veggies