Three Day Meal Plan

* Remember: in addition to eating these foods, be sure to drink adequate water throughout the day. Use the eight-eight rule. Eight 8-oz. cups of water everyday :) *

DAY I

Breakfast: Whole wheat bread spread with peanut butter; one scrambled, organic egg, one 8 oz. glass of low-fat milk, one banana

Lunch: One cup of brown rice; grilled 4 oz. skinless chicken breast with grated parmesan cheese, two cups romaine salad with spinach, tomatoes, avocados, and onions with cranberry vinaigrette

Snack: One cup of nonfat, plain Greek yogurt with fresh blueberries and granola

Dinner: One baked potato with low-fat sour cream and green onions; 5 oz. fillet baked wild Atlantic salmon; steamed broccoli, carrots, and green peas

DAY II

http://thumbs.dreamstime.com/z/food-my-plate-breakfast-portions-19800936.jpg

Breakfast: Whole wheat waffles with blueberries, strawberries, and pecans; one glass (8 oz.) calcium-enriched 100% orange juice

Lunch: Turkey and ham sandwich on whole wheat bread with mozzarella cheese, romaine lettuce, and sliced tomato, bottle (500 mL) of water

Snack: One apple sliced with peanut butter dip

Dinner: Plate of romaine salad with grilled shrimp, spinach, kale, onions, cherry tomatoes, balsamic vinegar, feta cheese, two slices garlic french bread, bowl of chicken noodle soup

DAY III

Breakfast: Whole wheat bagel with low-fat cream cheese, smoked salmon, bowl of steel-cut oatmeal with one cup of fresh strawberries

Lunch: Whole wheat pita bread filled with grilled chicken, zucchini, black bean, diced tomatoes, cottage cheese, bottle (500 mL) of water

Snack: Small cup of edamame, couple carrot sticks with hummus

Dinner: Roasted rack of lamb (fatty sections removed) with rosemary, garlic, and black pepper, brown rice, grilled tomatoes, asparagus, and artichoke