WEEK 1 MEAL PLAN
28 DAYS TO OVERCOMING FOOD ADDICTION WEEK 1 MEAL PLAN
Monday
7am: 5 oz plain, nonfat Greek yogurt + ½ cup berries + ½ cup slivered almonds
10am: ½ cup oats (dry measure, cooked as directed) + 2 T almond butter
12:30pm: 1 slice whole grain bread + 3 oz shredded cooked chicken + 2 T hummus + ½ sliced avocado + cucumber slices + tomato slices + alfalfa or broccoli sprouts
3:30pm: 3 cups greens (arugula, romaine, spinach, mixed greens) + 3 oz shredded cooked chicken + 1 T white wine vinegar + 2 T EVOO
6pm: 3 oz salmon + ¾ cup brown rice + green beans
9pm: 1 apple + protein shake made with one scoop protein powder
Tuesday
7am: ½ cup cooked oats + ½ cup blueberries + ½ cup chopped pecans
10am: 1 scoop whey protein powder + ½ cup frozen berries + very cold water
12:30pm: 3 oz chopped grilled chicken + ¼ chopped avocado + halved grape tomatoes + chopped cucumber + basil + EVOO
3:30pm: 3 cups greens (arugula, romaine, spinach, mixed greens) + 3 oz shredded cooked chicken + 1 T white wine vinegar + 2 T EVOO
6pm: 3 oz grilled flank steak + ½ cup cooked quinoa + asparagus
9pm: 1 apple + protein shake made with one scoop protein powder
*Make “Almond Joy” overnight oats before bed
Wednesday
7am: “Almond Joy” overnight oats: ½ cup uncooked oats + ½ cup unsweetened coconut milk + ½ cup water + 1 T chia seeds + 1 tsp vanilla + ½ small sliced banana + 1 T slivered almonds + ½ tsp 100% unsweetened cocoa powder
10am: 1 slice whole grain bread + ½ mashed avocado + tomato slices + dill
12:30pm: 3 cups greens (arugula, romaine, spinach, mixed greens) + 3 oz shredded cooked chicken + 1 T white wine vinegar + 2 T EVOO
3:30pm: Small handful of unsalted nuts (walnuts, almonds, cashews) + cut up veggies (baby carrots, snap peas, celery, bell pepper slices)
6pm: 4 oz grilled chicken breast + ½ cup brown rice + sautéed kale
9pm: 1 apple + protein shake made with one scoop protein powder
Thursday
7am: 5 oz plain, nonfat Greek yogurt + ½ cup berries + ½ cup slivered almonds
10am: ½ cup oats (dry measure, cooked as directed) + 2 T almond butter
12:30pm: 1 slice whole grain bread + 3 oz shredded cooked chicken + 2 T hummus + ½ sliced avocado + cucumber slices + tomato slices + alfalfa or broccoli sprouts
3:30pm: 3 cups greens (arugula, romaine, spinach, mixed greens) + 3 oz shredded cooked chicken + 1 T white wine vinegar + 2 T EVOO
6pm: 3 oz salmon + ½ cup black beans + green beans
9pm: 1 apple + protein shake made with one scoop protein powder
*Make “Almond Joy” overnight oats before bed
Friday
7am: “Almond Joy” overnight oats: ½ cup uncooked oats + ½ cup unsweetened coconut milk + ½ cup water + 1 T chia seeds + 1 tsp vanilla + ½ small sliced banana + 1 T slivered almonds + ½ tsp 100% unsweetened cocoa powder
10am: 1 scoop whey protein powder + ½ cup frozen berries + 1 cup very cold water
12:30pm: 3 cups greens (arugula, romaine, spinach, mixed greens) + 3 oz shredded cooked chicken + 1 T white wine vinegar + 2 T EVOO
3:30pm: Small handful of unsalted nuts (walnuts, almonds, cashews) + cut up veggies (baby carrots, snap peas, celery, bell pepper slices)
6pm: Cheat meal!
9pm: 1 apple + protein shake made with one scoop protein powder
Saturday
8am: 5 oz plain, nonfat Greek yogurt + ½ cup berries
11am: 3 egg whites + 1 whole egg + ½ diced red bell pepper + ¼ diced onion + spinach + chopped parsley
1:30pm: 3 cups greens (arugula, romaine, spinach, mixed greens) + 3 oz shredded cooked chicken + 1 T white wine vinegar + 2 T EVOO
4pm: 4 oz baked salmon + steamed broccoli
6:30pm: Cheat meal!
9pm: 1 apple + protein shake made with one scoop protein powder
Sunday
8am: Gingerbread Pancakes
11am: 3 cups greens (arugula, romaine, spinach, mixed greens) + 3 oz shredded cooked chicken + 1 T white wine vinegar + 2 T EVOO
2pm: 4 oz salmon + steamed broccoli
5pm: Cheat meal!
8pm: 5 oz plain, nonfat Greek yogurt + ½ cup berries