Join me on iChange!     Sign up now    Distributor Registration Register for your Wellness Coach account.

Week 1 Meal Plan - Sugar Busters!

By: HumanDietExperience
April 15th, 2:36 PM

Week 1 – We will be following the diets to the letter!  The meal plans from week one are taken directly from the context of the book and each meal has been mapped out for us.

MONDAY

Breakfast

  • Fruit before: Orange
  • 1 package Quaker instant oatmeal with ⅔ cup skim milk and blueberries
  • Coffee or tea

Snack

  • Handful of nuts

Lunch

  • Tuna salad sandwich on whole grain wheat bread with lettuce and tomatoes
  • Diet drink/tea/water

Snack

  • Apple

Dinner

  • Grilled chicken with mushrooms, onions and spinach 
  • Whole-grain pasta with no-sugar added sauce
  • Water

Dessert

  • Crushed Blackberries with Tahitian Vanilla Bean Custard Parfait (see recipes)

 

TUESDAY

Breakfast

  • Fruit before: Grapes
  • 2 slices whole-grain toast with 2 scrambled eggs and bell peppers
  • Coffee or tea

Snack

  • Slice of cheese

Lunch

  • Vegetarian sandwich: whole-wheat pita pocket with avocado, alfalfa sprouts, shaved carrots, cucumbers, other vegetables
  • Diet drink/tea/water

Snack

  • Apple

Dinner

  • Grilled salmon with asparagus
  • Brown rice cooked with one can of Swanson’s fat-free, sodium-limited broth
  • Water

Dessert

  • No-sugar added ice cream

 

WEDNESDAY

Breakfast

  • Fruit before: Orange
  • Cheese and tomato omelet
  • Coffee or tea

Snack

  • Cup of blueberries

Lunch

  • Entrée-type salad with no-sugar added salad dressing 
  • Whole-wheat pita bread
  • Diet drink/tea/water

Snack

  • Handful of nuts

Dinner

  • Broiled steak
  • Mashed Sweet Potatoes (see recipes)
  • Water

 

THURSDAY

Breakfast

  • Fruit before: Orange
  • 1 package Quaker instant oatmeal with ⅔ cup skim milk and blueberries
  • Coffee or tea

Snack

  • Hard boiled egg

Lunch

  • Chicken salad sandwich with tomatoes and lettuce on whole-wheat bread
  • Apple
  • Diet drink/tea/water

Snack

  • Slice of cheese

Dinner

  • Sautéed Shrimp and Pattypan Squash in parsley, lemon, and garlic butter (see recipes)
  • Water

Dessert

  • No-sugar added ice cream

 

FRIDAY

Breakfast

  • Fruit before: Orange
  • 2 fried eggs with 2 slices of whole-grain toast
  • Coffee or tea

Snack

  • Apple

Lunch

  • Avocado, tomatoes, lettuce, cheese, and roast beef sandwich on whole-wheat bread
  • Diet drink/tea/water

Snack

  • Handful of nuts

Dinner

  • Grilled Salmon Filets with Jalapeno Mustard Cream Sauce (see recipes)
  • Water

Dessert

  • No-sugar added ice cream

 

 

SATURDAY

Breakfast

  • Fruit before: Orange
  • Bell pepper and onion omelet
  • Coffee or tea

Snack

  • Cup of berries

Lunch

  • Entrée-type salad with no-sugar dressing
  • Whole-grain pita bread
  • Diet drink/tea/water

Snack

  • Slice of cheese

Dinner

  • Chicken Cacciatore (see recipes)
  • Water

Dessert

  • 1-2 squares dark chocolate squares

 

SUNDAY

Breakfast

  • Fruit before: Grapefruit
  • 1 package Quaker instant oatmeal with ⅔ cup skim milk and blueberries 
  • Coffee or tea

Snack

  • Raw carrots

Lunch

  • Large Fruit Salad
  • Low-fat cottage cheese
  • Diet drink/tea/water

Snack

  • Handful of nuts

Dinner

  • Cauliflower-Leek Potage (see recipes)
  • Water

Dessert

  • No-sugar added ice cream