Meal Plan Option 2
Breakfast: Warm quinoa cereal
Ingredients
1 cup quinoa
⅔ cup almond milk
1 scoop protein powder
1 tsp chia seeds
0.5 cup strawberries
1 tbsp maple syrup
1/2 tsp vanilla extract
Directions
Rinse quinoa
Combine ingredients in a saucepan: quinoa, almond milk, water, protein powder, punch of salt and bring to a boil.
Once boiling bring to low and simmer for 15-20 min.
Once grains are translucent, stir in maple syrup and vanilla extract.
Gently fold in ½ of the strawberries.
Pour into a bowl, add remaining strawberries and add maple syrup and cinnamon.
Morning snack: hardboiled egg and strawberry matcha
Ingredients
1 egg
1 cup strawberry kefir
1 tsp matcha
1-2 drops of vanilla stevia
Directions
boil egg
prepare 1 tsp of matcha in ¼ cup of hot water
blend 5 strawberries and add to 16 oz glass.
add 1-2 drops of vanilla stevia
add ice
pour kefir over ice
pour match
Lunch: Greek salad
Ingredients
3 oz chicken
2 cup lettuce
1 oz feta cheese
½ cup cucumber
1/3 cup tomatoes
⅓ cup red onion
1 tbsp Greek salad dressing
Directions
grill chicken
mix lettuce, feta, cucumber, tomatoes, red onion, and dressing
add chicken
Afternoon snack: Mini BLT
Ingredients
1 large tomato
2 slices turkey bacon
1 cup lettuce
1-2 tbsp ranch seasoning
Directions
cook turkey bacon
cut thin slices of bacon
place lettuce and tomatoes on slice of tomato, add bacon and ranch seasoning
add slice of tomato on top
Dinner: Hearts of palm spaghetti and meatballs
Ingredients
3 turkey meatballs
1/2 cup hearts of palm noodles
1/2 cup marinara sauce
1-2 tbsp parmesan cheese
Directions
cook turkey meatballs and add pasta sauce
drain pasta and rinse with water
in a separate large skillet, heat a tbsp of olive oil, add minced garlic
add pasta and stir consistently for 3-5 min until noodles are warmed
add sauce and meatballs for 1-5 minutes
MEAL PLAN OPTION 2 SHOPPING LIST
Produce
Lettuce: 2.0 cups
Strawberries: 1.0 cup
Cucumbers: 1.0 cup
Tomatoes: 2.0 cups
Red onion: 1.0 cup
Garlic: 1 clove
Protein / Dairy
Eggs: 2.0 eggs
Chicken: 3 oz (1 serving)
Turkey bacon: 2 slices
Turkey meatballs: 1.5 meatballs
Feta: 0.5 oz
Parmesan cheese: 1 tbsp
Kefir lowfat strawberry milk: 0.5 cup
Truvani protein: 0.5 scoop
Grains / Seeds
Quinoa: 0.5 cup
Chia seeds: 0.5 tbsp
Beverages / Powders
Matcha: 1 tsp
Advocare fiber: 1 g
Almond milk: 1 cup
Pantry / Condiments
Maple syrup: 0.5 tbsp
Greek salad dressing: 1 tbsp
Marinara sauce: 0.5 cup
Olive oil: 0.3 tbsp
Hearts of palm noodles: 1 cup
