BREAKFAST
200 - 300 calories
!
*Toasted Sandwich
!
!
SNACK
100 calories
!
*Black Bean Quesadillas
*Western Omelet or Burrito
!
Soup & Salad
1 whole grain English Muffin
!
*Spinach Panini
w/1T peanut butter
!
*Fast Food
2 whole grain waffles with ½
!
*Black Bean Taco Salad
cup Berries
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*Open Greek Pita Salad
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*Blueberry Muffin Eggs
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*Grilled Cheese with Tomato
!
*Red Pepper Egg Sandwich
Soup
!
Oatmeal & 1 apple
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*Tiffany's Smoothie
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*Fiber & fruit pancakes
!
200 calorie nutrition bar
!
Western Eggs
!
1 cup Fruit & ½ cup cottage
!
!
Fruit
LUNCH
300 - 500 calories
!
SNACK
200 calories
DINNER
400 - 500 calories
12 medium shrimp and side
!
*Spaghetti Squash
salad
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*Dry Rub Chicken
Small salad with vegetables,
!
*Salmon & Carol’s Green Beans
cheese & 2T oil dressing
!
*Flounder with Caper Cream
Raw veggies and ¼ cup
!
*Slow Cooker Tenderloin
hummus
!
*Un-Recipe Salmon
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1 cup grapes, ¼ cup almonds
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*Chili
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1 large banana or apple, sliced
!
*Shrimp Kabobs
with 1T peanut butter
!
*5 Ingredient Mexican Soup
1 cup Cottage cheese mixed
!
*Breakfast for Dinner
with peaches
!
*Tuna Salad
Any vegetable with a protein
!
Your favorite Soup
!
!
!
*Secret Pizza
!
!
cheese
*Indicates the recipe is on the next page.
If you are breastfeeding you can follow this meal plan, but this plan averages 1200 - 1500 calories a day. When you calculate your TDE - as mentioned in the Calendar Packet - you can add
breastfeeding into the equation. Please refer to Breastfeeding Packet for more info (found in your email).
After you complete the Meal Plan please take a look at the 12 Don'ts in the Nutrition Webinar. You can even incorporate them with the Meal Plan! After the initial 2 weeks you need to follow the 12
Don'ts, the 18 Do's & our Myth Busters! All located in the Nutrition Webinar. The links to the Nutrition Webinar & Breastfeeding Packet are located in your Welcome email.
Water is so important! As you start an intense workout program, being hydrated is key. 9 - 10 cups a day is recommended. 12 - 13 cups if you are breastfeeding.
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BREAKFAST
Toasted Sandwich 1 piece whole grain toast, 1 slice 2% cheese, 1 slice cooked bacon, ½ cup
berries. Melt cheese on toast, add bacon. Serve berries on the side.
Western Egg Scramble 2 eggs with green peppers & onions. Serve inside a 6” tortilla, with a
side ½ cup berries.
Blueberry Muffin Eggs 1 egg, 2 egg whites, 1/4 cup blueberries, sugar to taste, 1/2 t cinnamon.
Whisk egg and egg whites. Add remaining ingredients. Cook in skillet or bake in waffle maker.
Red Pepper Egg Sandwich ½ English muffin, 1 scrambled egg, 1 slice 2% cheese, red pepper
slices.
Tiffany’s Green Smoothie 3-5 c. fresh spinach, kale, or collards; spinach is most mild, 1-2 c.
frozen fruit (strawberries, pineapple, mango, peaches, 1/2 c. 100% apple or pineapple juice, ice
cubes, a little water. Blend together. Drink 1-2 cups.
Fruit & Fiber Pancakes 1 cup frozen or fresh berries, 1 banana, 6-8 serving pancake batter mix
(add fiber powder or use Whole Wheat Mix). Mash banana, mix all ingredients, prepare
pancakes according to package. Top with berry juice or banana slices. Eat 2.
LUNCH
Black Bean Quesadillas 1/2 can of black beans, 1/4 cup of salsa, 1/4 cup of reduced fat colby
jack cheese, 4-6” tortillas,1 avocado, mashed. Mix black beans, salsa and cheese together in a
bowl. Top 4 tortillas with 1/4 of the mixture and fold each tortilla in half. Flip and cook until
crispy. Cut into pieces and serve with mashed avocado. Eat 2.
Spinach Panini 1t olive oil, 1 slice provolone cheese, 4 thin slices turkey, handful spinach, 2t
mustard, 2 regular slices bread. Brush bread with olive oil and place ingredients inside slices.
Toast in toaster oven or Panini Press.
Fast Food A 300 calorie frozen meal (low sodium) served with 1 cup veggies.
Black Bean Taco Salad 2-3 cups romaine lettuce, ¼ cup shredded cheddar, palm size grilled
chicken breast topped with Black Bean Salsa: ½ can black beans (drained and rinsed), fresh
cilantro, diced tomatoes, ¼ cup corn, ¼ cup diced red onion, jalapenos. Mix all to your liking. Top
salad with 5 crushed tortilla chips.
Open Greek Pita Salad 1 open-faced pita topped with 1 cup romaine lettuce, sliced
cucumbers, sliced red onion, sliced tomatoes, ¼ cup feta cheese crumbles, 2T Greek dressing.
Grilled Cheese/Tomato Soup 1 can reduced-sodium tomato soup, 2 slices bread, 2t olive oil, 1
slice your choice of cheese. Heat soup. Brush olive oil on bread and add cheese, grill or Panini
Press sandwich.
Secret Pizza 1 store bought thin pizza crust cut into 10 pieces, ½ box chopped-frozen spinach,
1 cup red sauce, 1 cup mozzarella cheese, red pepper slices. Blend spinach and red sauce, then
spread on pizza crust. Top with cheese & red peppers. Toast in toaster oven to taste. Eat 2
slices.
These recipes are found in the Moms Into Fitness App Food Tracker. Note that the caloric value is for 1 serving i.e. Eat 2 slices of Secret Pizza, you need to input 2 slices.
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DINNER RECIPES
Spaghetti Squash Prick holes into whole spaghetti squash so it does not burst while baking. Place in a shallow baking pan and bake at 375 for 60 minutes. After squash cools to the touch, cut in
half and scoop out seeds. Shred the squash with a fork, it will look like spaghetti noodles. Serve with fresh pasta sauce. Eat 1-2 cups.
Dry Rub Chicken Add any dry rub to a chicken breast. Grill with a variety of fresh vegetables sprinkled with the dry rub. Eat one 4 oz. chicken breast, 1-2 cups vegetables and 1 sweet potato.
Salmon & Carol’s Green Beans Steam 2, 5 oz Salmon filets. Sprinkle salt into green beans and steam 6 minutes, drain. Mix 1/3 cup oil, 3T balsamic vinegar & 1t Dijon mustard in a bowl. Add ½
cup parmesan. Pour dressing over beans and toss lightly. Makes 2 salmon filets & 4 servings of green beans. Eat 1 piece of salmon & 2 servings of green beans.
Flounder with Caper Cream (Baked Flounder with Dill and Caper Cream, Retrieved January 1, 2013 from myrecipes.com) 1/4 teaspoon black pepper, 1/8 teaspoon salt, 4 (6-ounce) flounder fillets,
Cooking spray, 1 tablespoon chopped fresh dill, 1/2 cup reduced-fat sour cream, 2 tablespoons capers, drained, 4 lemon wedges. Preheat oven to 425°. Sprinkle pepper and salt evenly over fillets.
Place fish on a foil-lined baking sheet coated with cooking spray. Bake at 425° for 10 minutes; sprinkle evenly with dill. Bake an additional 2 minutes or until fish flakes easily when tested with a
fork or until desired degree of doneness. While fish bakes, combine sour cream and capers in a small bowl. Place fish on a serving plate. Squeeze 1 lemon wedge over each serving. Serve with
Caper Cream. Eat 1 fillet and serve with steamed broccoli.
Slow Cooker Tenderloin 1 lb. pork tenderloin, 1 can low-sodium Cream of Chicken, 12 small red potatoes. Place all ingredients in slow cooker for 8 hours. Slice pork tenderloin into 4 pieces. Eat
1 piece, 2 potatoes and a side of steamed vegetables.
Un-Recipe Salmon In the already prepared/seasoned section at your grocer, grab salmon or your favorite fish. They will even steam it for you. Serve with a steam bag of veggies. At the
beginning of the week cut/wash fresh vegetables. Then place them in steam bags in the refrigerator. Quick and easy! Eat 1 piece of salmon and 1-2 cups of vegetables.
Meatless Chili 1 medium onion (chopped), 4 cloves minced garlic, 1 T olive oil, ¾ cup julienne carrots, 1 can stewed tomatoes, 1 can diced tomatoes, 2 cans black beans-drained, ½-1 package chili
seasoning mix, 1 T chopped parsley. Sauté onions & garlic in oil in a pan large enough for remaining ingredients. Add carrots, tomatoes, beans, seasoning mix, parsley & 1 can water. Cook on
medium heat for 10-15 minutes. Makes 8 cups, eat 2 cups.
Shrimp Kabobs 24 medium-size shrimp, 1 pineapple, 3 red peppers, 1 large yellow onion, 2T lime juice, 3T jerk seasoning, 3T olive oil, 6 metal skewers. Mix lime juice, jerk seasoning and olive oil
& coat shrimp with brush. Cut onion, peppers & pineapple, then alternate with shrimp onto a skewer. Grill until shrimp is cooked on each side. Makes 6 skewers, eat 2 skewers.
5 Ingredient Mexican Soup 2 boiled 3 oz. chicken breasts-shredded, 4 cups chicken broth, 1 cup salsa, 1 package Mexican seasoning, 1 bag of spinach. Boil broth & salsa. Add in remaining
ingredients and simmer. Top with 2T cheese. Makes 2 servings, eat 1-2 servings, top with 2 slices avocado.
Breakfast for Dinner Make your favorite omelet with cheese!
Tuna Salad ¼ bag of spinach, ¼ bag of romaine, water chestnuts (drained), 1 can tuna in water (drained), ¼ cup sliced almonds, ¼ cup dried cranberries, 2 T lowfat Vinaigrette dressing. Eat full
serving.
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