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Winsor Pilates The Win in 10 Meal Plan

Day 1


Cinnamon Oatmeal with Slivered Almonds

¾ cup low fat cottage cheese

3 tablespoons oatmeal, raw
3 teaspoons slivered almonds

other ingredients: cinnamon, to taste

preparation: add oatmeal to ½ cup water in a bowl and cook in the microwave oven for 2
minutes. Mix in cottage cheese. Sprinkle on cinnamon and add slivered almonds to top
of oatmeal

Stir Fry Turkey with Veggies

3 ounces turkey breast, skinless 1 cup green beans

1 ½ cups zucchini 1 ¼ cups tomatoes, chopped
1 teaspoon olive oil

preparation: cut turkey breast into strips and stir fry in the olive oil until tender. Combine
turkey breast with the vegetables, mix, and serve hot

Ricotta Cheese with Pear Snack

2 ½ ounces ricotta cheese, skim

½ pear ; sliced
1 teaspoon almonds, slivered

Preparation: Add the sliced pear and slivered almonds to the ricotta cheese, mix well.
Serve cold.

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Oriental Stir Fry Scallops

41/2 ounces sea scallops 1 teaspoon olive oil

½ cup leeks ½ cup snow peas
1/3 cup water chestnuts ¾ cup bamboo shoots
1 ½ cups mushrooms, sliced 1 ½ cups bean sprouts

Other ingredients: 2 teaspoons soy sauce

Preparation: Saute all the oriental vegetables until tender in olive oil over medium heat.
Add scallops to vegetables and cook until done. While cooking add the soy sauce. Serve
while hot.

Mixed Berry Power Drink

7 grams protein powder (soy isolates)

½ cup strawberries
¼ cup blueberries
1/3 teaspoon olive oil

Preparation: Add all ingredients and 4 ice cubes to a blender and blend at high speed.
Stop when mixture is creamy and smooth. Add a little water if resulting drink is too thick
Drink cold.

Day 2

Pita Pocket Egg Sandwich and Mixed Berries

4 egg whites or ½ cup of egg substitute ¾ cup blueberries

1 ounce low fat cheddar cheese, shredded 1 teaspoon olive oil
½ mini pita pocket 1 cup strawberries
Other Ingredients:

1 teaspoon chives, chopped 1/8 teaspoon dill

black pepper to taste 1 teaspoon lemon

Preparation: Add olive oil to skillet and preheat. Combine egg whites or egg substitute
with spices. Pour into skillet and cook to individual liking. Sprinkle on cheese. Remove
and load into pita pocket. Place on a breakfast plate and surround with mixed berries.

Tossed Salad with Tuna Fish

2 ounces albacore tuna, water-packed and drained

2 macadamia nuts, chopped ¼ head red leaf or romaine lettuce
½ apple, medium, cored and cubed
1/3 cup mandarin oranges, canned in water and drained


1 teaspoon mayonnaise, low fat ½ cup plain yogurt

1 teaspoon lemon juice, fresh or bottled

Combine lettuce, apple cubes, mandarin oranges, tuna and macadamia nuts in a large
salad bowl. Blend mayonnaise, yogurt, and lemon juice in a small cup to create dressing
Pour dressing over the salad and toss.

Applesauce Snack
1/3 ounce protein powder ( ¼ scoop)
½ cup applesauce ( Musselman’s Lite) 1/3 teaspoon almond butter

Other ingredients: Cinnamon, to taste

Preparation: Place all ingredients in a bowl and mix thoroughly. Sprinkle cinnamon on
top (to your taste) and serve cold.
Breast of Chicken, Garlic and Chickpeas, Sauce Verdure
3 ounces chicken breast, skin off 1 teaspoon olive oil
4 Plum Tomatoes, minced ¼ cup chickpeas (drained)

Other Ingredients:
½ teaspoon Parmesan cheese, grated
2 teaspoons garlic, minced. 1 tablespooned celery
1 tablespoon onion 1 tablespoon red pepper
2 ounces red wine 2 ounces mushrooms, sliced
2 ounces balsamic vinegar 2 ounces tomato sauce
1 teaspoon basil salt and pepper to taste