Meal Plan For The DayBreakfast - Big & Balanced
Carbs: Rye toast, fruit, seeds, spinach
Proteins: Eggs, salmon, turkey sausages
Fruit: Whatever you find tasty
Lunch - Healthy & Easy
Proteins & Starch: Crackers + hummus, turkey sandwich
Veggies: Carrot and cucumber sticks, green salad
Extra: Fruit, trails, low fat yogurt, cottage cheese
Dinner - Clean & Tasty
Carbs: Brown rice or pasta, sweet potato
Proteins: Skinless chicken, fish, lean meat, lentils
Veggies: Green vegetables is the best, but have whatever you fancy!
Plate Proportions
Breakfast plate: 40% fruit, 20% protein, 40% starch/grains
Lunch plate: 40% fruits/veggies, 20% protein, 40% starch/grains
Dinner plate: 50% veggies, 25% protein, 25% starch/grains
1 Week Sugar-Free Meal Plan
Sunday:
Breakfast ~ 2 scrambled eggs, 1/4 sliced avocado, 1/2 sliced tomato
Lunch ~ 2-3 cups salad veggies of your choice with oil + vinegar dressing (no sugar)
Snack ~ Larabar and/or unsalted nuts/seeds
Dinner ~ Roasted chicken breast or baked/roasted portobello mushrooms with 1 cup of veggies
Monday:
Breakfast ~ Smoothie (recipes under Snacks section)
Lunch ~ 1/2 cup hummus + sliced veggies
Snack ~ Unsalted nuts/seeds + orange
Dinner ~ Vegetable soup
Tuesday:
Breakfast ~ Poached eggs, salt/pepper over steamed kale/spinach
Lunch ~ Leftover vegetable soup (from Monday)
Snack ~ Apple slices with 2 tbsp of almond butter
Dinner ~ Veggie and tofu or chicken Stir-fry (cooked with sesame oil, tamari, garlic, onion, pepper, and ginger)
Wednesday:
Breakfast ~ Banana, natural peanut butter, unsweetened cocoa and no sugar almond milk smoothie
Lunch ~ Spinach salad with hard boiled eggs + avocado
Snack ~ Larabar and/or unsalted nuts/seeds
Dinner ~ Burrito bowls: Brown rice, black beans, guacamole, diced tomatoes, and onion + hot sauce
Thursday:
Breakfast ~ Soft or hard boiled eggs and apple slices
Lunch ~ Leftover veggie and tofu or chicken Stir-fry (from Tuesday)
Snack ~ Celery stalks with peanut butter
Dinner ~ Tuna/tofu salad lettuce wraps
Friday:
Breakfast ~ Fruit + Smoothie (recipes under Snacks section)
Lunch ~ 2-3 cups salad veggies of your choice with oil + vinegar dressing (no sugar)
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