Part Time Nanny

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  • Topic: Vegetarian cuisine, Tomato, Maize
  • Pages : 18 (2272 words )
  • Download(s) : 59
  • Published : March 11, 2013
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Dr. Ian’s 30-Day Meal Plan

Day 1
Meal 1
2 cups of cold cereal •1 cup of low-fat milk •1 piece of fruit •1 boiled egg

Day 2
Meal 1
1 cup of cold cereal •1 cup of low-fat milk •1 medium banana •1 cup of juice

Day 3
Meal 1
2-4 egg whites •2 strips of turkey bacon •1 cup of low-fat milk

Day 4
Meal 1
1 cup of hot cereal •1 cup of fruit

Day 5
Meal 1
2 egg whites with veggies

Day 6
Meal 1
6 oz of yogurt •½ cup of berries •1 slice of cantaloupe

Day 7
Meal 1
1½ cups of cold cereal •1 cup of low-fat milk •1 piece of fruit

Meal 2
1 small whey protein shake (under 300 calories)

Meal 2
1 small fresh fruit smoothie (under 300 calories)

Meal 2
6 oz of yogurt •1 cup of fruit •1 cup of vegetables •1 cup of brown rice

Meal 2
1 cup of mixed fruit

Meal 2
2 cups of salad •3 tbsp of low-fat dressing

Meal 2
3 cups of salad •5 oz of sliced chicken breast •3 tbsp of low-fat dressing •1 piece of fruit

Meal 2
2 cups of vegetables •3 tbsp of low-fat dressing •1 cup of soup

Meal 3
1 cup of beans •1 cup of brown rice •1 cup of vegetables

Meal 3
3 oz of ham •2 slices of whole wheal or multi-grain bread •1 piece of fruit •½ cup of soup

Meal 3
1 small veggie burger •½ cup of beans •½ cup of brown rice

Meal 3
1 cup of brown rice •2 cups of vegetables

Meal 3
5 oz of sliced chicken breast •2 slices of whole wheat or multi-grain bread •1 tbsp of mayo or mustard •1 cup of vegetables

Meal 3
5 oz of chicken breast •2 cups of vegetables

Meal 3
4 oz of turkey •2 slices of whole wheat or multi-grain bread •1 tbsp of mayo or mustard •1 slice of low-fat cheese •1 handful of pretzels •2 cups of vegetables

Snack 1
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Snack 1
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Snack 1
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Snack 1
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Snack 1
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Meal 4
4 oz of fish •2 cups of vegetables

Meal 4
3 cups of salad •3 tbsp of low-fat dressing •2 cups of vegetables •5 oz of sliced chicken breast

Meal 4
1 ½ cups of whole wheat pasta •⅓ cup of tomato sauce •5 oz of diced chicken breast

Meal 4
5 oz of lean steak •2 cups of vegetables

Meal 4
1 small veggie burger •2 slices whole wheat or multi-grain bread •½ cup of brown rice •1 cup of vegetables

Snack 1
Choose from the list

Snack 2
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Snack 1
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Meal 4
5 oz of grilled fish •2 cups of vegetables

Snack 2
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Snack 2
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Snack 2
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Meal 4
5 oz of fish •2 cups of vegetables

Snack 2
Choose from the list

Snack 2
Choose from the list

Snack 2
Choose from the list

Dr. Ian’s 30-Day Meal Plan

Day 8
Meal 1
2 egg whites •2 strips of turkey bacon

Day 9
Meal 1
1 cup of hot cereal •1 piece of fruit

Day 10
Meal 1
2 egg whites •2 strips of turkey bacon •1 piece of fruit

Day 11
Meal 1
2 4-inch pancakes •1 tbsp of syrup •½ cup of strawberries

Day 12
Meal 1
1 scrambled egg •2 slices whole wheat or multi-grain bread •1 slice of American cheese •1 piece of fruit

Day 13
Meal 1
1 small bagel •1 tbsp of cream cheese •1 cup of low-fat milk

Day 14
Meal 1
2 low-fat waffles •1 tbsp of syrup •1 cup of juice

Meal 2
1 small fresh fruit smoothie (under 300 calories)

Meal 2
2 cups of salad •3 tbsp of low-fat dressing •1 cup of soup

Meal 2
4 oz of tuna fish •2 slices of whole wheat or multi-grain bread •1 piece of fruit •½ cup of soup

Meal 2
3 cups of salad •3 tbsp of low-fat dressing •6 oz of yogurt •1 cup of fruit

Meal 2
1 turkey pita wrap (under 300 calories) •1 piece of fruit

Meal 2
1 cup of mixed fruit •1 cup of vegetables

Meal 3
4 oz of chicken •2 slices of whole wheat or multi-grain bread •1 tbsp of mayo or mustard

Meal 2
5 oz of chicken breast •2 cups of...
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