Sample 3 Day Meal Plan
I have had people asking me lately for a sample meal plan. I decided it would just be easiest to put it here! If you are interested in getting specific recipes contact me and I’m happy to pass them along! This meal plan is based on an approximately 1,700 calorie daily allowance.
| Breakfast | Snack | Lunch | Snack | Dinner |
| 3 egg whites or
1/2 C of Egg Beaters (flavor with salsa) Slice of whole wheat toast w/ one pat of butter 2/3 C of OJ or 1 C of nonfat milk |
Chocolate Peanut Butter Shakeology Shake | 3 oz white
turkey meat 2 slices whole wheat bread 1/2 C soup (broth-based) 1 C of fruit juice |
1 C lowfat yogurt | 1-1/2 C of pasta
with 1/4 C marinara sauce 2 oz broiled chicken breast Mixed vegetables Romain lettuce salad with 2 Tbsp. lowfat dressing |
| 1 cup liquid-egg substitute
2 slices bacon, turkey 2 pieces tomato slices, medium 1/2 cup melon, cantaloupe, fresh, cubes 1/2 cup fresh grapes (any color) 1/3 cup sliced strawberries, fresh |
Chocolate Mocha Shakeology Shake | 1 1/4 teaspoons olive oil, extra virgin
1 teaspoon garlic, chopped 3/4 cup chicken, cooked 1 1/2 cups spinach, fresh, chopped 2 low carb whole wheat tortillas, 6″ |
1 ounce deli-style roast beef, low-fat, low-sodium
1 ounce low-fat sharp cheddar cheese 2 crackers, whole wheat 4 fluid ounces milk, fat-free |
Baked Italian Chicken (8 1/2 ounces chicken breast, boneless/skinless)
½ cup brocoli ½ cup brown rice |
| Shamrock Shakeology | 1 string cheese & ½ cup of fruit | Chicken ceasar Salad (8 oz. grilled chicken 7 2 tbsp low fat dressing)
1 cup lowfat yogurt |
Ham & lettuce wrap
3 lettuce leaves 1 teaspoon mayonnaise, low-fat 3 ounces ham, lean, reduced sodium 8 baby carrots |
Stir-fry with Chicken or Shrimp
1 bag Bird’s Eye frozen vegeatable stir fry mix 1 lb boneless, skinless chicken breast or shrimp 1 tbsp. canola or olive oil (serves 4-6) |
My name is Nichole. I am a working mom who is passionate about living a healthier life for myself and my family. I am also an Independent Beachbody Coach. I am not a professional fitness instructor or nutritionist. As always please check with your doctor before beginning a new fitness or nutrition program. This website is intended for educational purposes only.