2000 kCal

Option 1

Breakfast (540 calories)

  • Egg and cream cheese on toast

    • 1 large boiled eggs

    • 1 slice multigrain bread

    • 1 tbsp cream cheese

    • 1 cup raw spinach

  • Peanut butter and banana shake

    • 1/2 medium banana

    • 1 cup almond milk

    • 2 tbsp peanut butter

Snack (189 calories)

  • 1/2 cup strawberries

  • 1 cup cottage cheese

Lunch (701 calories)

  • Chicken potato and veggie stir fry

    • 12 oz Chicken breast

    • 1 cup potatoes

    • 1 green pepper

    • 2 medium zucchini

    • 2 tsp olive oil

    • 2 stalk green onion

Snack (252 calories)

  • 1 small banana

  • 1 cup cottage cheese

Dinner (353 calories)

  • Turkey Sandwich

    • 4 slices whole wheat bread

    • 6 tsp mustard

    • 4 slices deli cut turkey

    • 2 cup lettuce

Days Total calories: 2035 calories

Option 2

Breakfast (340 calories)

  • Mango Smoothie

    • 2 mangoes

    • 2 cup coconut water

    • 2 cup ice cubes

Snack (139 calories)

  • 1 oz granola

Lunch (699 calories)

  • 8 oz beef flank

  • 1/2 tbsp olive oil

  • 1 1/4 large bell pepper

  • 1 medium onion

  • 1 cup rice cooked

Snack (239 calories)

  • 1 medium banana

  • 2 tsp peanut butter

  • 1 orange

Dinner (552 calories)

  • Turkey salad

    • 2 cups turkey diced or chopped

    • 2 cup shredded lettuce

    • 2 tbsp mayonnaise

    • 2 tsp lemon juice

    • 1 cup cherry tomatoes

Days Total calories: 1998 calories


Option 3

Breakfast (480 calories)

Smoothie made of :

  • 1/2 cup orange juice

  • 1 tbsp honey

  • 2 medium bananas

  • 1 cup frozen blueberries

  • 1/2 cup nonfat yogurt


Snack (46 calories)

  • 1 cup strawberries


Lunch (695 calories)

  • Beef stir fry

    • 1 tsp olive oil

    • 10 oz mixed vegetables

    • 1 tbsp soy sauce

    • 150g beef tri-tip roast

  • 1/2 cup cooked rice


Snack (248 calories)

  • 1 cup cottage cheese

  • 1/2 cup crushed, sliced or chunks pineapple


Dinner (581 calories)

  • Spinach and Turkey wrap

    • 2 tortilla

    • 6 slices deli cut turkey

    • 2 cup spinach

    • 2 oz cheddar cheese


Days Total calories: 2050 calories