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WEEK 2 MEAL PLAN

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28 DAYS TO OVERCOMING FOOD ADDITION WEEK 2 MEAL PLAN 

A few notes and tips for Week 2:

First, you’re doing great! If everything didn’t go “perfectly” in the first week, shake it off and move on. Commit to giving this program your very best effort, but sometimes even our very best effort won’t align with the meal plan to the letter. Meh, that’s life.

Second, you may substitute any meal or snack from WEEK 1 for any meal or snack here. Yay! More options!

Finally, you may add more vegetables, if you’d like. For example, if you like mushrooms in your egg scramble or in the frittata, please add them! The only vegetables you may not add (yet) are potatoes, beets, and corn. And at this point bell peppers, tomatoes, carrots and peas are to be eaten only as specifically outlined in the meal plan. But knock yourself out with cauliflower, celery, Brussels sprouts … you get the idea. These are the high fiber, non-starchy, non-sweet vegetables that are our mainstay.

 

Monday

7am: 5 oz plain, nonfat Greek yogurt + ½ cup berries + ½ cup slivered almonds

10am: 1 chopped apple + 2 T almond butter + cinnamon

12:30pm: 1 slice whole grain bread + 2 mashed HB eggs + 2 T plain nonfat Greek yogurt + ¼ diced red pepper + mustard + chives + curry powder

3:30pm: Chopped or sliced veggies + 4 T hummus

6pm: 3 oz salmon + ½ cup cannellini or white beans + sautéed spinach

9pm: ½ cup berries + protein shake made with one scoop protein powder

 

Tuesday

7am: ½ cup cooked oats + ½ cup strawberries + 2 T almond butter

10am: 1 slice whole grain bread + ¼ cup ricotta + ¼ cup berries

12:30pm: 3 oz grilled flank steak + ¾ cup brown rice + 1 cup steamed broccoli + 1 T hot sesame oil + sesame seeds

3:30pm: 2 HB sliced eggs + drizzle of EVOO + sprinkle of black pepper + cucumber slices

6pm: 4 oz grilled chicken breast + 1 cup steamed peas

9pm: ½ cup berries + protein shake made with one scoop protein powder

*Make “Carrot Cake” overnight oats before bed

 

Wednesday

7am: “Carrot Cake” overnight oats: ½ cup oats, 1 cup unsweetened, plain nut milk + 1 T chia seeds + 1 tsp vanilla + ½ small banana + 2 T finely shredded carrot + 1 T chopped pecans + ¼ tsp cinnamon

10am: Small handful of unsalted nuts (walnuts, almonds, cashews) + apple

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: 1 scoop whey protein powder + ½ cup frozen berries + 1 cup very cold water

6pm: 4 oz grilled chicken breast + ½ cup brown rice + sautéed kale

9pm: ½ cup berries + protein shake made with one scoop protein powder

 

Thursday

7am: 5 oz plain, nonfat Greek yogurt + ½ cup berries + ½ cup slivered almonds

10am: 1 chopped apple + 2 T almond butter + cinnamon

12:30pm: 1 slice whole grain bread + 2 mashed HB eggs + 2 T plain nonfat Greek yogurt + ¼ diced red pepper + mustard + chives + curry powder

3:30pm: Chopped or sliced veggies + 4 T hummus

6pm: 3 oz salmon + ½ cup cannellini or white beans + sautéed spinach

9pm: ½ cup berries + protein shake made with one scoop protein powder

*Make “Carrot Cake” overnight oats before bed

 

Friday

7am: “Carrot Cake” overnight oats: ½ cup oats, 1 cup unsweetened, plain nut milk + 1 T chia seeds + 1 tsp vanilla + ½ small banana + 2 T finely shredded carrot + 1 T chopped pecans + ¼ tsp cinnamon

10am: 1 slice whole grain bread + ¼ cup ricotta + ¼ cup berries

12:30pm: 3 oz grilled flank steak + ¾ cup brown rice + 1 cup steamed broccoli + 1 T hot sesame oil + sesame seeds

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: ½ cup berries + 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 a diced avocado + ½ cup diced cherry tomatoes + 1 tsp Italian seasoning

1:30pm: 3 oz grilled chicken breast + 3 cups mixed greens + 2 T EVOO + 1 T flavored vinegar

4pm: 3 oz grilled chicken breast + 1 cup steamed peas

6:30pm: Cheat meal!

9pm: ½ cup berries + protein shake made with one scoop protein powder

 

Sunday

8am: Asparagus Frittata

11am: 3 oz shredded chicken + spinach + 3 T oil & vinegar dressing

2pm: 3 oz grilled flank steak + sautéed zucchini

5pm: Cheat meal!

8pm: 5 oz plain, nonfat Greek yogurt + ¼ cup berries

 

 

 

 

 

 

 

 

 

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