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Possible Meal Options

Dinners (choose 1 protein, 1 vegetable, if after 20:00


Breakfasts NO carb)
- Oatmeal with almond milk and protein powder
- Protein shake with almond milk and a banana Protein Options
- Scrambled eggs, 1 slice of toast, and cottage - 2 eggs any style
cheese - 1 can of tuna
- Yogurt and fiber1 and hard boiled egg - Tuna burgers
- Avocado and egg toast - 100g bulgarit cheese 5%
- Protein Pancakes - -1 container of cottage cheese
- Omlette with veggies and cheese - Tofu
- Cauliflower egg hash muffins - Haloumi (50g)
- Breakfast burrito - Danon Pro
- Tortilla Soup (no veggie needed, only soup)
Lunches (choose 1 protein, 1 vegetable, and 1 carb)
Protein Options Veggie Options
- Huevos Rancheros - Fresh veggies
- Turkey burgers - Roasted vegetables
- Grilled/baked Fish (100-150g) - Vegetable soup
o Musht
o Salmon Carb Options
- Grilled Chicken breast(100-150g) - 1 slice of toast
- 3 kebabs - cup oatmeal
- Sinta steak (100-150g) - 2 crackers
- Entercot Steak (100-150g)- because of high fat - 30g fiberone
content, no carb. - Fruit (100g)
- Tofu (100-150g)
- Bulgarit cheese 5% 100g
- Turkey and bean chili (no veg or carb) Snacks (Have 1 between breakfast and lunch and 1
- Chicken salad lettuce wraps (no carb, has fruit in between lunch and dinner).
it) - Hard boiled eggs (2)
- Mixed Nuts (25g)
Vegetable Options - 2 cubes of dark chocolate
- Roasted Vegetables - Coffee with 1 Biscut
- Salad (fresh) - Carrot with white cheese
o Greek style - Yogurt
o Arab - Cottage cheese container
o Mixed Vegetable - of a quest bar
o Lettuce - turkey and cheese roll up (2 turkey and 1 cheese)
o Croov - scoop protein with almond milk
- Veggies and Hummus (2 tablespoons)
- Stir fry
- Fruit serving
- 1 turkey or tuna burger
Carb Options
- an avocado with turkey or tuna or agg
- 2 Corn OR 1 Flour Tortilla
- 2 slices of chiffon bread
** You can also have any recipe that follows the basic
- 1 serving spoon of (pick 1):
meal plan, as long as it limits carbs and is high in
o Rice
protein. The basic idea is to limit processed foods.
o Brown Rice
o Buckweat SAUCES: sauces tend to be high in fat and sugar. Limit
o Quinoa sauces to no more than 2 tablespoons per meal.
o Burgul
o Lentils or other beans NO FOOD 3 HOURS BEFORE BED
o Pasta
- 1 Medium Potato ALWAYS HAVE BREAKFAST (and must be within 1
- 1 Sweet potato hour of waking up)
- 1 fruit serving

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