Meal Plan Option 1

Sep 28

Written By Morgan .

Breakfast: Eggs with tomato and spinach

Ingredients

· 2 eggs

· 1 cup spinach

· 1/3 cup cherry tomatoes

· Salt and pepper to taste

· 1 tbsp balsamic dressing

Directions

· Dice the yellow onion and cherry tomatoes

· Prepare plate with spinach and tomatoes

· In a skillet, sauté yellow onion

· Add eggs and prepare as desired

· Place eggs over spinach and drizzle with balsamic

· Add salt and pepper to taste

Morning snack: Pineapple and cottage cheese on rice cakes

Ingredients

· ½ cup pineapple cottage cheese

· 1 oz chia seeds

· 2 rice cakes

Directions

· Mix chia seeds and pineapple cottage cheese

· Add on top of rice cakes

Lunch: Watermelon salad with chicken

Ingredients

· 3 oz chicken

· 1 cup watermelon

· 1 oz feta cheese

· 2 tbsp mint

· ½ cup cucumber

· 1 tbsp balsamic dressing

Directions

· Grill chicken

· Mix watermelon, feta cheese, and balsamic dressing

· Add chicken

Afternoon snack: Blueberries with turkey

Ingredients

· 4 slices of turkey

· 1 tsp mustard

· 1 cup blueberries

Directions

· Enjoy turkey with mustard and blueberries

Dinner: Sweet salmon with broccoli and rice

Ingredients

· 1 salmon filet

· 1 tbsp honey

· 1 tbsp Dijon mustard

· ½ tbsp olive oil

· 1 cup jasmine rice

· 1 ½ cup bone broth

· 4 tbsp olive oil

· 6 oz broccoli

· Garlic powder

· Grated parmesan cheese

· Salt and pepper

Directions

· Preheat air fryer to 400 degrees

· In medium bowl, combine honey, Dijon mustard, oil, salt, and pepper

· Brush the honey mixture over the salmon

· Cook salmon for 8-10 min

· Rinse rice

· Combine rice, oil, and bone broth in a pot and bring to a boil

· Simmer and cover for 15 min

· Let sit for 10 min no heat

· Put broccoli in a bowl and add olive oil, salt, pepper, garlic, and parmesan cheese

· Toss and put in air fryer for 6-8 min on 360 degrees