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M E A L P L A NH E A L T H Y L I V I N G C O .

EggsTuna (canned)Salmon FilletShrimpTurkey BreastChicken BreastSpinachAsparagusMixed Vegetables (cucumber,tomatoes, bell peppers)Mixed BerriesRomian lettuceLettuce, Tomatoes, Cucumber(for wrap)BroccoliWhole Grain bread orsprouted like EzekialTortilla WrapShredded CheeseParmesan CheesePlain Greek YogurtMozzarella CheeseAvocadoCaesar DressingMayonnaisePeanut ButterAlmond MilkBananaAppleQuinoaOlive OilSalt and PepperHummusCarrot Sticksany extra flavorings asgarnish for eggs orbreakfast burrito. When it isveggies or herbs they addsuch little amounts ofcalories they wont matter.Some fun things might begreen onions on eggs,cilantro in your burrito. etc. WEEK ONESHOPPING LIST**Remember to adjustquantities according to thenumber of servings andpersonal preference. Happyshopping!

BREAKFASTMONDAYLUNCHDINNERSNACK3 EGGS, 1 AVOCADO, 1 SLICE WHOLE WHEAT BREAD, 1 TSPOLIVE OIL, SALT AND PEPPER TO TASTE4 OZ GRILLED CHICKEN BREAST, 2 CUPS MIXED GREENS, 1/2 CUPCHERRY TOMATOES, 1/4 CUP SLICED RED ONIONS, 1/4 CUP SLICEDCUCUMBER, 1 TBSP. OLIVE OIL, 1 TBSP. BALSAMIC VINEGAR, SALT ANDPEPPER TO TASTE6 OZ BEEF SIRLOIN, 1 CUP BROCCOLI FLORETS, 1/2 CUP SLICEDCARROTS, 1 TBSP. VEGETABLE OIL, 1 TBSP. SOY SAUCE, SALT ANDPEPPER TO TASTE. SAUTE ALL TOGETHER ONCE BEEF IS COOKED. 1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITESPICK ONE

TUESDAYBREAKFASTLUNCHDINNERSNACK2 EGGS, 1 SLICE HAM, 1 OZ SHREDDED CHEDDAR CHEESE, 1TSP. BUTTER, SALT AND PEPPER TO TASTE5 OZ TURKEY BREAST, 1 WHOLE WHEAT TORTILLA, 2 TBSP. HUMMUS,1/2 CUP MIXED GREENS, 1/4 CUP SLICED CUCUMBER, 1/4 CUP SLICEDRED BELL PEPPER6 OZ SALMON FILLET, 1/2 CUP COOKED QUINOA, 1 CUP GREEN BEANS,1 TBSP. OLIVE OIL, SALT AND PEPPER TO TASTE1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITESPICK ONE

WEDNESDAYBREAKFASTLUNCHDINNERSNACK1 CUP COTTAGE CHEESE, 1/2 CUP MIXED FRUIT (BERRIES, DICEDAPPLE, OR BANANAS WORK GREAT), 1 TBSP HONEY.ADD SOME SASUGE OR BACON ON THE SIDE FOR SOME EXTRAPROTEIN6 OZ COOKED SHRIMP, 1/2 AVOCADO, DICED, 2 CUPS MIXED GREENS, 1TBSP EXTRA VIRGIN OLIVE OIL, 1 TBSP LEMON JUICE, SALT AND PEPPERTO TASTE6 OX GRILLED CHICKEN BREAST. 1 CUP MIXED VEGETABLES(BROCCOLI, CARROTS, PEAS), 1 TBSP OLIVE OIL, SALT AND PEPPER TOTASTE. 1/2 RICE ON THE SIDE. MIX TOGETHER TO MAKE A FUN BOWLAND ADD COCONUT AMINOS. 1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITESPICK ONE

THURSDAYBREAKFASTLUNCHDINNERSNACK1 BANANA, 1 CUP ALMOND MILK, 2 TBSP PEANUT BUTTER, 1 TBSPHONEY. 1-2 SCOOPS OF LEAN OR ANOTHER PROTEIN. BLENDTOGETHER AND ENJOY!6 OZ TURKEY BREAST, 1 SLICE CHEDDAR CHEESE, 2 SLICES WHOLEWHEAT BREAD OR EZEKIAL, 2 LETTUCE LEAVES, 2 SLICES TOMATO4 OZ BAKED CHICKEN BREAST, 1 MEDIUM ROASTED SWEET POTATO, 1TBSP OLIVE OIL, SALT AND PEPPER TO TASTE. 1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITESPICK ONE

FRIDAYBREAKFASTLUNCHDINNERSNACK1/2 CUP OF COOKED OATS, 1 CUP OF ALMOND MILK, 1/2 CUP OF MIXEDBERRIES, 1 TBSP OF CHOPPED NUTS, HONEY TO TASTE. 1-2 BOILEDEGGS ON THE SIDE FOR ADDED PROTEIN. GRILLED CHICKEN BREAST (5 OZ), MIXED GREEN SALAD (2 CUPS),CHERRY TOMATOES (1/2 CUP), AND BALSAMIC VINAIGRETTE (2 TBSP).4 OZ STEAK, 1 MEDIUM BAKED POTATO, 1 TBSP OF OLIVE OIL, SALTAND PEPPER TO TASTE1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITESPICK ONE

SATURDAYBREAKFASTLUNCHDINNERSNACKBREAKFAST BURRITO: SCRAMBLED EGGS (2 LARGE), BLACK BEANS (1/2CUP), CHEDDAR CHEESE (1 OZ), WHOLE-WHEAT TORTILLA (1MEDIUM), AND SALSA (2 TBSP). (ADD GREEN ONIONS, CILANTRO ORSPINACH FOR TASTE AND FREE POINTS.)5 OZ GRILLED CHICKEN, 2 CUPS OF ROMAINE LETTUCE, 2 TBSP OFCAESAR DRESSING, 1 TBSP OF PARMESAN CHEESE5 OZ SALMON FILLET, 1 CUP OF ASPARAGUS, 1 TBSP OF OLIVE OIL,SALT AND PEPPER TO TASTE1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITESPICK ONE

WEEK TWOSHOPPING LISTEggsWhole-grain breadGreek yogurtCottage cheeseTurkey breastChicken breastBeef for stir-fryTunaCod filletSalmonFlank steakNY strip steakTurkey sausageTurkey BaconNutritional brewers yeastBlack beansBrown riceQuinoaSweet potatoPotatoesAsparagusBrussels sproutsSpinachBroccoli peppersMixed greensTomatoesCarrotsBlueberriesPeachesAvocadoSalsaCheddar cheeseAlmondsCashewsWhole-wheat tortillasSliced cheese of your choice. **Remember to adjustquantities according to thenumber of servings andpersonal preference. Happyshopping!

MONDAYBREAKFASTLUNCHDINNERSNACKEGGS (3 LARGE), SPINACH (1 CUP), DICED TOMATOES (1/2 CUP), ANDCHEDDAR CHEESE (1 OZ). 2 SLICES TURKEY BACON. GRILLED CHICKEN BREAST (5 OZ), MIXED GREEN SALAD (2 CUPS),CHERRY TOMATOES (1/2 CUP), AND BALSAMIC VINAIGRETTE (2 TBSP).GRILLED SALMON (5 OZ), ROASTED ASPARAGUS (1 CUP), ANDQUINOA (1 CUP). 2 TBS BUTTER OR OLIVE OIL FOR SALMON. BASIL,SALT AND PEPPER TO TASTE1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITESPICK ONE

BREAKFASTTUESDAYLUNCHDINNERSNACKGREEK YOGURT (1 CUP), BLUEBERRIES (1/2 CUP), AND SLICEDALMONDS (1/4 CUPS). LITTLE HONEY TO SWEETENTURKEY BREAST (6 OZ), SWEET POTATO (1/2 CUP), AND STEAMEDBROCCOLI (1 CUP).BEEF STIR-FRY (6 OZ), BROWN RICE (1 CUP), AND MIXED VEGETABLES(1 CUP).1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITESPICK ONE

BREAKFASTWEDNESDAYLUNCHDINNERSNACKCOTTAGE CHEESE (1 CUP), PEACHES (1/2 CUP), AND CASHEWS (2TBSP). TUNA SALAD (5-6 OZ), WHOLE-GRAIN BREAD (2 SLICES. WE LIKEEZEKIAL), AND BABY CARROTS (1 CUP)NY STRIP STEAK (6 OZ), ROASTED BRUSSELS SPROUTS (1 CUP), ANDMASHED SWEET POTATO (1/2 CUP).1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITESPICK ONE

THURSDAYBREAKFASTLUNCHDINNERSNACKSCRAMBLED EGGS (3 LARGE), WHOLE-GRAIN TOAST (2 SLICES), ANDSLICED AVOCADO (1/2 AVOCADO) SPRINKLE WITH NUTRITIONALBREWERS YEAST. TURKEY LUNCH MEAT (4 OZ), SLICED CHEESE, AND AVOCADOLETTUCE WRAPS WITH A SIDE OF SLICED BELL PEPPERS.COD FILLET (6 OZ), ROASTED BRUSSELS SPROUTS (1 CUP), AND BAKEDSWEET POTATO (1/2 CUP)1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITESPICK ONE

FRIDAYBREAKFASTLUNCHDINNERSNACKVEGGIE & CHEESE OMLETE. 3 EGGS, 2 SLICES CHEESE AND 1/2 CUPEITHER PEPPERS OR SPINACH. 1/2 CUP ONIONS OR MUSHROOMS. GRILLED CHICKEN BREAST (6 OZ), MIXED GREEN SALAD (2 CUPS),CHERRY TOMATOES (1/2 CUP), AND BALSAMIC VINAIGRETTE (2 TBSP).GRILLED SALMON (5 OZ), ROASTED ASPARAGUS (1 CUP), ANDQUINOA (1 CUP)1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITESPICK ONE

SATURDAYBREAKFASTLUNCHDINNERSNACKBREAKFAST BURRITO: SCRAMBLED EGGS (2 LARGE), BLACK BEANS (1/2CUP), CHEDDAR CHEESE (1 OZ), WHOLE-WHEAT TORTILLA (1MEDIUM), AND SALSA (2 TBSP). (ADD GREEN ONIONS, CILANTRO ORSPINACH FOR TASTE AND FREE POINTS.)GRILLED CHICKEN (4OZ) SALAD WITH MIXED GREENS ANDCUCUMBERS. ADD SOME FUN WITH A HANDFUL OF NUTS, CRANBERRIES. TOP WITHVINIGARETTE OF YOUR CHOICE. GRILLED FLANK STEAK (5 OZ), ROASTED ASPARAGUS (1 CUP), ANDROASTED BROCCOLI (1 CUP)1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITESPICK ONE

WEEK THREESHOPPING LISTplain greek yogurtcottage cheesecream cheeseUnsweetened almond milkEggsground turkeylean turkey lunch meatShrimp salmon filletsbeef stripslean beefboneless chicken breastAvocadosFresh fruitBananasblueberriesMixed berries.Mixed vegetables, Mixed greensOnions, quinoa, zucchini, bell peppers, onionsGarlic broccoliSnow peas Mushrooms cucumbersSweet potatoes Spinach Bok choy Green beans Celery Baby kale Brown rice mixed veggies (asparagus, brusselsprouts, sweet potatoes, carrotsetc.)Frozen berriesedemame Quinoa Whole wheat crackers, Whole-grain bread/ezekial 7sprouted granes.OatsGluten-free pancake mix or codiakcake waffle mix. Peanut butterBrown rice.canned tunacanned tomatoesvegitible brothmayo, Chia seedsLow-sodium soy sauce Balsamic vinegar Almond butterOlive oilFlaxseed oilSesame oil Coconut oilHoney Salt and pepper **Remember to adjustquantities according to thenumber of servings andpersonal preference. Happyshopping!

MONDAYBREAKFASTLUNCHDINNERSNACKBLEND TOGETHER 2 SCOOPS OF VANILLA PROTEIN POWDER, 1 CUP OFUNSWEETENED ALMOND MILK, 1/2 CUP OF FROZEN BERRIES, AND ONETABLESPOON OF FLAXSEED OIL. COOK 1 CUP OF LENTILS WITH 1 CAN OF DICED TOMATOES, 1 CHOPPEDONION, AND 4 CUPS OF VEGETABLE BROTH. SERVE WITH A HANDFUL OFWHOLE WHEAT CRACKERS. 3 BOILED EGGLEAN PROTEIN SHAKE WITH GREEK YOGURT1 LB EDAMAME1 C COTTAGE CHEESE WITH VEGGIES OR FRUIT4 LUNCH MEAT, CUCUMBER AND CREAM CHEESE PINWHEEL. IN A HOT PAN ADD 1 TBSP OLIVE OIL AND 6 OZ OF BONELESS CHICKENBREAST. FLAVOR WITH SALT AND PEPPER TO TASTE. IN OVEN PLACE 1 CUPOF VEGGIES(BROCCOLI, ONIONS, PEPPERS, AND CARROTS) SPRINKLEDWITH OLIVE OIL, SALT AND PEPPER. COOK TILL SOFT AND A LITTLEBROWN. PICK ONE

BREAKFASTTUESDAYLUNCHDINNERSNACKPLACE 2 SCRAMBLED EGGS ON A SLICE OF TOASTED WHOLE-GRAINBREAD, TOP WITH 1/4 AVOCADO, AND SERVE ALONGSIDE 1 CUP OFSLICED FRESH FRUIT. COOK 4 OZ. OF BEEF STRIPS WITH 1 CUP OF MIXED VEGETABLES(SUCH AS BROCCOLI, CARROTS, AND SNOW PEAS) AND 2 TBSP. OFSTIR-FRY SAUCE. SERVE WITH 1 CUP OF COOKED BROWN RICE. COOK 6 OZ. SALMON FILLET, SEASONED HOW YOU PREFER, EITHERROASTED IN OVEN OR PAN SEARED. ONCE COOKED DRIZZLE WITH LEMONJUICE. COVER 2 CUPS OF VEGGIES (ASPARAGUS, BRUSSELS SPROUTS,SWEET POTATOES) IN 1 TABLE SPOON OF OLIVE OIL, SPRINKLE WITH SALTAND PEPPERA DN PLAC IN OVEN TO ROAST. 3 BOILED EGGLEAN PROTEIN SHAKE WITH GREEK YOGURT1 LB EDAMAME1 C COTTAGE CHEESE WITH VEGGIES OR FRUIT4 LUNCH MEAT, CUCUMBER AND CREAM CHEESE PINWHEEL. PICK ONE

BREAKFASTWEDNESDAYLUNCHDINNERSNACKIN A BOWL, MIX TOGETHER 1/2 CUP OF GLUTEN-FREE PANCAKE MIX, 1SCOOP OF WHEY PROTEIN POWDER, 1/2 CUP OF UNSWEETENEDALMOND MILK, AND 1 MASHED BANANA. COOK ON MEDIUM HEATAND SERVE WITH 1/4 CUP OF MIXED BERRIES. COOK 4 OZ. OF SALMON ON THE GRILL AND SERVE WITH 1 CUP OFCOOKED QUINOA AND 1 CUP OF ROASTED VEGETABLES (SUCH ASZUCCHINI, BELL PEPPERS, AND ONIONS). IN HOT PAN ADD 1 TBSP OLIVE OIL, 1 GARLIC CLOVE, MINCED AND 6OZ. SLICED BEEF SIRLOIN. COOK TILL ALMOST DONE AND ADD 1 CUPSLICED MUSHROOMS. ONCE COOKED, PLACE OVER 1 CUP OF COOKEDBROWN RICE. TOP WITH1 TBSP LOW-SODIUM SOY SAUCE. ENJOY! 3 BOILED EGGLEAN PROTEIN SHAKE WITH GREEK YOGURT1 LB EDAMAME1 C COTTAGE CHEESE WITH VEGGIES OR FRUIT4 LUNCH MEAT, CUCUMBER AND CREAM CHEESE PINWHEEL. PICK ONE

THURSDAYBREAKFASTLUNCHDINNERSNACKPREPARE 1 CUP OF OATS WITH WATER OR ALMOND MILK AND TOPWITH 1 SCOOP OF WHEY PROTEIN POWDER, 1 TABLESPOON OF CHIASEEDS, AND 1 TABLESPOON OF PEANUT BUTTER. 6 OZ OF COOKED GROUND TURKEY AND 1TBSP OLIVE OIL WITH SALT ANDPEPPER TO TASTE. BOILED 1/2 CUP OF QUINOA. IN A BOWL ADD 1 CUPMIXED GREENS, 1/2 AN AVOCADO. ONE TURKEY IS COOKED AND COOLEDADD TO THE BOWL ALONG WITH COOKED QUINOA. IN A BOWL COMBINED 6 OZ. COOKED SHRIMP WITH 1 AVOCADO,SLICED, 4 CUPS MIXED GREENS, 1 TBSP OLIVE OIL, 1 TBSP BALSAMICVINEGAR AND SALT AND PEPPER TO TASTE. 1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITES

FRIDAYBREAKFASTLUNCHDINNERSNACKCOOK 2 BEATEN EGGS IN A TABLESPOON OF OLIVE OIL AND SERVEWITH 1 CUP SAUTÉED MIXED VEGETABLES LIKE SPINACH, ONION, BELLPEPPER, AND SERVE WITH A SLICE OF WHOLE-GRAIN TOAST. MIX TOGETHER 1 CAN OF TUNA, 1 TBSP. OF MAYO, 1 TBSP. OF PLAINGREEK YOGURT, AND 1 DICED CELERY. SERVE WITH 2 SLICES OFWHOLE WHEAT BREAD OR EZEKIAL 7 SPROUTED BREAD. IN HOT PAN COMBINED 6 OZ. CHICKEN BREAST, SLICED , 1 GARLIC CLOVE,MINCED AND 1 TBSP OLIVE OIL. ONCE CHICKEN IS ALMOST COOKEDTHROUGH ADD 2 CUPS OF BROCCOLI FLORETS AND 1 TBSP LOW-SODIUMSOY SAUCE. COOK TOGETHER TILL CHIECK IN SELL DONE AND BROCCOLI ISSOFT. 1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITES

SATURDAYBREAKFASTLUNCHDINNERSNACKCOMBINE 1.5 CUPS OF GREEK YOGURT, 1 SLICED BANANA, 2TABLESPOONS OF CHIA SEEDS, 1/2 CUP OF BLUEBERRIES, 1TABLESPOON OF HONEY, AND 1 TABLESPOON OF ALMOND BUTTER. COOK 4 OZ. OF CHICKEN BREAST ON THE GRILL AND SERVE WITH 1CUP OF COOKED BROWN RICE AND 1 CUP OF STEAMED BROCCOLI. COOK 6 OZ. SALMON FILLET, SEASONED HOW YOU PREFER, EITHER ROASTED INOVEN OR PAN SEARED. ONCE COOKED DRIZZLE WITH LEMON JUICE. COVER 2CUPS OF VEGGIES (ASPARAGUS, BRUSSELS SPROUTS, SWEET POTATOES) IN 1TABLE SPOON OF OLIVE OIL, SPRINKLE WITH SALT AND PEPPERA DN PLAC INOVEN TO ROAST. 1/2 CUP COTTAGE CHEESE & FRUIT2 HARD BOILED EGGSPROTEIN SHAKE/BARCHICKEN SALAD BITES

WEEK FOURSHOPPING LISTEggs Chicken breasts Salmon fillets Greek yogurtTurkey breast Beef chunksCottage cheese Canned tuna steak Cod fillet Whey protein powderBeef pattyShrimps Onion TomatoSpinachMixed greensCucumber Carrot LemonGreen beansMixed berriesWhole wheat wrapBell peppersMushrooms Soy sauce Broccoli Mango PineappleMixed greensCherry tomatoesRed onionsQuinoaWhole wheat toastBrown riceBanana Whole wheat bunSnap peas Oats StrawberriesAsparagus Olive oil Butter Sesame oilAvocado HummusItalian dressing Caesar dressingAlmond milkNuts of your choiceGranola HoneyBalsamic vinaigretteGarlicKetchup**Remember to adjustquantities according to thenumber of servings andpersonal preference. Happyshopping!

MONDAYBREAKFASTLUNCHDINNERSNACK3 EGGS, 2 PEICES OF BACON, 1 SLICE CHEDDAR CHEESE, 1 SLICEWHOLE GRAIN BREADCHICKEN WRAP (5 OZ CHICKEN BREAST, 1 WHOLE WHEAT WRAP, 1/2A CUP OF SLICED CUCUMBERS, 1/4 A CUP OF SLICED BELL PEPPERS, 1TABLESPOON OF HUMMUS)GRILLED SALMON (6 OZ SALMON FILLET, 1/2 A CUP OF QUINOA,1/2 A CUP OF STEAMED ASPARAGUS, 1 TABLESPOON OF OLIVE OIL)3 BOILED EGGLEAN PROTEIN SHAKE WITH GREEK YOGURT1 LB EDAMAME1 C COTTAGE CHEESE WITH VEGGIES OR FRUIT4 LUNCH MEAT, CUCUMBER AND CREAM CHEESE PINWHEEL.

BREAKFASTTUESDAYLUNCHDINNERSNACKSCRAMBLED EGGS AND TOAST (3-4 EGGS, 1 SLICE OF WHOLE WHEATTOAST, 1/2 AN AVOCADO, 1/2 A CUP OF SLICED CUCUMBERS)CHICKEN CAESAR SALAD (6 OZ CHICKEN BREAST, 2 CUPS OF MIXEDGREENS, 1/4 A CUP OF CROUTONS, 2 TABLESPOONS OF CAESARDRESSING)BAKED COD (6 OZ COD FILLET, 1/2 A CUP OF BROWN RICE, 1/2 A CUPOF STEAMED BROCCOLI, 2 TABLESPOONS OF LEMON JUICE)3 BOILED EGGLEAN PROTEIN SHAKE WITH GREEK YOGURT1 LB EDAMAME1 C COTTAGE CHEESE WITH VEGGIES OR FRUIT4 LUNCH MEAT, CUCUMBER AND CREAM CHEESE PINWHEEL.

BREAKFASTWEDNESDAYLUNCHDINNERSNACKCOTTAGE CHEESE AND FRUIT (1 CUP OF COTTAGE CHEESE, 1/2 A CUPOF SLICED MANGO, 1/2 A CUP OF SLICED PINEAPPLE, 1 TABLESPOONOF HONEY) BOILED EGG ON THE SIDE. TUNA SALAD (5-6 OZ), 1/2 A CUP OF MIXED GREENS, 1/4 A CUP OFCHERRY TOMATOES, 1/4 A CUP OF DICED RED ONIONS, 2TABLESPOONS OF ITALIAN DRESSING) STEAK AND QUINOA (6 OZ STEAK , 1/2 A CUP OF COOKED QUINOA, 1/2A CUP OF STEAMED CARROTS, 1 TABLESPOON OF OLIVE OIL)3 BOILED EGGLEAN PROTEIN SHAKE WITH GREEK YOGURT1 LB EDAMAME1 C COTTAGE CHEESE WITH VEGGIES OR FRUIT4 LUNCH MEAT, CUCUMBER AND CREAM CHEESE PINWHEEL.

THURSDAYBREAKFASTLUNCHDINNERSNACKGREEK YOGURT BOWL (1 CUP OF GREEK YOGURT, 1/2 A CUP OF MIXEDBERRIES, 1/4 A CUP OF GRANOLA, SCOOP OR 2 OF LEAN PROTEIN 2TABLESPOONS OF HONEY)TURKEY WRAP (6 OZ TURKEY BREAST, 1 WHOLE WHEAT WRAP, 1/4 ANAVOCADO, 1/2 A CUP OF SLICED BELL PEPPERS, 1 TABLESPOON OFHUMMUS)BEEF STIR FRY (4 OZ BEEF CHUNKS, 1/2 A CUP OF BROCCOLI, 1/2 A CUPOF SLICED MUSHROOMS, 1/2 A CUP OF SLICED BELL PEPPERS, 1/4 ACUP OF SOY SAUCE, 1 TABLESPOON OF SESAME OIL)3 BOILED EGGLEAN PROTEIN SHAKE WITH GREEK YOGURT1 LB EDAMAME1 C COTTAGE CHEESE WITH VEGGIES OR FRUIT4 LUNCH MEAT, CUCUMBER AND CREAM CHEESE PINWHEEL.

FRIDAYBREAKFASTLUNCHDINNERSNACK VEGGIE OMELET (4 EGGS, 1/2 AN ONION, 1/2 A TOMATO, 1 CUP OFSPINACH, 1 TABLESPOON OF OLIVE OIL) GRILLED CHICKEN SALAD (5 OZ CHICKEN BREAST, 2 CUPS OF MIXEDGREENS, 1/2 A CUCUMBER, 1/2 A CARROT, 2 TABLESPOONS OFBALSAMIC VINAIGRETTE)PAN-SEARED SALMON (6 OZ SALMON FILLET, 1/2 A LEMON, 2CLOVES OF GARLIC, 1 TABLESPOON OF BUTTER, 1/2 A CUP OFGREEN BEANS) 3 BOILED EGGLEAN PROTEIN SHAKE WITH GREEK YOGURT1 LB EDAMAME1 C COTTAGE CHEESE WITH VEGGIES OR FRUIT4 LUNCH MEAT, CUCUMBER AND CREAM CHEESE PINWHEEL.

SATURDAYBREAKFASTLUNCHDINNERSNACKPROTEIN SMOOTHIE (2 SCOOP OF WHEY PROTEIN POWDER, 1/2 A CUPOF MIXED BERRIES, 1 BANANA, 1 CUP OF UNSWEETENED ALMONDMILK)BEEF BURGER (4 OZ BEEF PATTY, 1 WHOLE WHEAT BUN, 1/4 ANAVOCADO, 1/4 A CUP OF SLICED ONIONS, 1TABLESPOON OF KETCHUP)IF YOU WANT MORE PROTEIN ADD AN EGG OR BACON.SHRIMP STIR FRY (5 OZ SHRIMPS, 1/2 A CUP OF SNAP PEAS, 1/2 A CUPOF SLICED BELL PEPPERS, 1/2 A CUP OF SLICED MUSHROOMS, 1TABLESPOON OF SESAME OIL, 1/4 A CUP OF SOY SAUCE)3 BOILED EGGLEAN PROTEIN SHAKE WITH GREEK YOGURT1 LB EDAMAME1 C COTTAGE CHEESE WITH VEGGIES OR FRUIT4 LUNCH MEAT, CUCUMBER AND CREAM CHEESE PINWHEEL.