3-day Meal Plan

Day 1

Breakfast: 1 cup of oatmeal (not pre-packaged) or 1 cup of steel cut oats (not pre-packaged) with 1 teaspoon of organic blue agave and 1/2 of fresh berries. On the side and 1 glass (8 oz) of skim (no fat) milk or 1 glass of water (8 oz) and one hard cooked egg.

Snack: A granola bar (ex: Nature valley, Kashi chewy granola bars) and 1 apple, 1 glass of water (8 oz).

Lunch: 4 oz  of lean meat (usually not red meat) or fish, 1/2 cup of cooked brown rice, 1/2 cooked vegetables and a glass of vegetable or fruit juice (with pulp).

Snack: 1 fruit smoothie (8 oz), and 1 cup of yogurt (greek) with 1 teaspoon of brown sugar.

Dinner: 5oz chicken breast, 1 cup of raw leafy vegetables, 1/2 cup of brown rice and 1 glass of skim (no fat) milk.

Dessert: 1 cup of fat free sorbet.

Day 2

Breakfast: 1.5 cups of "Kashi GOLEAN Crunch!" Honey almond Flax with 3/4 cup of skim milk. On the side 2 slices of whole wheat bread with peanut butter and a glass of orange juice (or fruit juice of preference) with pulp.

Snack: An oatcake with 1 cup of grapes and 1 glass of water.

Lunch: A chicken sandwich on wheat bread and one slice of low fat cheese. 1/2 cup of celery sticks, 1 cup of low fat yogurt, and a glass of water.

Snack: 1 granola bar, an orange, and a glass of water.

Dinner: 3oz white fish, 1 cup of cooked vegetables, 1/2 cup of whole wheat pasta and 1 glass of skim milk.

Dessert: Angel food cake and 1/2 cup of strawberries.

Day 3

Breakfast: 2 scrambled eggs with a teaspoon of ketchup, 1 glass of milk (8oz), 1 persimmon and half a banana.

Snack: 3/4 cup of cottage cheese with a 1/4 teaspoon of cinnamon, 1 glass of water (8oz)

Lunch: A tuna sandwich with cucumbers and lettuce on whole wheat bread. 1/2 cup of broccoli, and 1 glass of pineapple juice (8oz).

Snack: 1 "Fiber 1" bar with a glass of water (8oz) and an apple

Dinner: 1-1/2 cup Light spaghetti sauce with zucchini, onions, and basil over 1 cup whole wheat pasta, 1 glass of no fat milk (8oz)

Dessert: 1 cup of mixed fruits



http://www.nutrition.com/sg/he/heteens.asp