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Sample Meal Plan




Calories per Day: 2400-2500                                                           Water per Day: 165 oz

Format for Eating: Eat breakfast within an hour of waking and eat every 3 to 3 ½ hours after that
BreakfastSnackLunchSnackDinnerSnack
Breakfast Options – Eat within an hour of waking

3/4 cup of oatmeal made with water (Quaker raw oats) 225
½ cup of berries 50
1 tbsp ground flax seeds 50
1 whole egg + 1 egg white 85                    

Calories = 410
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1 piece whole wheat toast 120
1 tbsp peanut butter (not heaping spoonful, exact tablespoon) 100
3/4 cup of strawberries 70
3 egg whites 45
Calories= 335
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¾ cup oatmeal Quaker raw oats 225
2 tbsp flaxseeds in oatmeal 90
2 pc. Turkey bacon 50
½ banana or med apple 50
Calories= 415

Snack Options
1 piece whole wheat toast 120
½ cup of berries or 1 small peach 50
2 tbsp almond butter or 20 almonds 200
Calories= 370
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1 cup Low Sugar/Low Fat Yogurt 160
2 tbsp Peanut Butter 200
½ banana 50 
Calories= 410
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1 Large Apple 120
20 almonds 140
½ cup granola 120
Calories= 380

Lunch/Dinner (Can have any of the below for these meals)
Rice Spaghetti
¾ cup Brown Rice (cooked) 130
½ cup spaghetti sauce 40
4 oz leanest ground beef or 4oz lean ground turkey or 4oz chicken 150
1 cup green beans (no butter) 44
1 tsp Olive Oil 40
Calories=404

Turkey Wrap
Whole Wheat Tortilla- 120 calorie wrap or less
4oz turkey breast lunchmeat (low sodium if can) 120 
2 teaspoons mustard 10 
1/2 cup spinach 20 
Tomato 15
1/4 of an avocado 55 
Small apple 50
Calories=400

Grilled Chicken Meal
4oz Grilled Chicken Breast 150
1 teaspoon olive oil 50
1 5oz sweet potato 150
1 cup NON starchy veggies 50 
Calories=400