7-Day High-Energy Meal Plan
Breakfast: Powered-Up Purple Smoothie: Blend 4 oz. each fat-free milk and nonfat plain Greek yogurt, 2/3 c. kale, 1 c. blueberries, ½ banana, 1 tsp. ground flax, and 1 tsp. honey.
Lunch: Smoked-Salmon Sandwich: Mash ¼ avocado with 1 tsp. lemon juice. Spread on half of a toasted Thomas’ Whole Wheat Bagel Thin. Top with 2 oz. smoked salmon; 1 hard-cooked egg, sliced; 2 thin tomato slices; several sprigs watercress; 1 slice red onion; and other bagel half.
Dinner: Chipotle-Honey-Glazed Pork Tenderloin
Breakfast: Quick Cereal: Have 1 c. Nature’s Path Organic Optimum Slim Low-Fat Vanilla Cereal (or 1 c. Wheat Chex); ½ c. strawberries, sliced; and 6 oz. fat-free milk.
Lunch: Curried Chicken Salad: Combine 1½ Tbsp. nonfat plain Greek yogurt, 1 Tbsp. light mayonnaise, and 1 tsp. curry powder. Add ¾ c. cubed chicken breast; ¼ apple, diced; ¼ stalk celery, diced; 1 Tbsp. raisins; and 1 Tbsp. almonds, chopped. Serve over lettuce with 3 Triscuits.
Dinner: Garlicky Shrimp & White Beans
Breakfast: Tropical Paradise Parfait: Layer mixture of 8 oz. nonfat plain Greek yogurt and 2 tsp. chopped crystallized ginger with 2 Tbsp. Wheat Chex, ¾ c. pineapple chunks, and 8 almonds.
Lunch: Snappy Roast Beef Sandwich: Spread half of a toasted whole wheat bagel thin with 1 Tbsp. light mayo and 2 tsp. horseradish. Layer on 3 oz. deli-sliced roast beef (no nitrites or nitrates added), 1 slice roasted red pepper, and ¼ cucumber, sliced. Serve with 20 grapes.
Dinner: Lentil Salad with Roasted Veggies
Breakfast: Overnight Muesli: Mix 1/3 c. old-fashioned oats with 2 dried apricots, diced; 4 oz. nonfat plain Greek yogurt; ¼ c. fat-free milk; and 2 tsp. chopped nuts. Refrigerate; in A.M., add ½ c. berries.
Lunch: Black Bean Salad: Combine ½ c. cooked brown rice, ½ c. reduced-sodium black beans, ¼ c. corn kernels, 2 Tbsp. salsa, 1 Tbsp. crumbled feta, 1 Tbsp. chopped cilantro, 1 Tbsp. lime juice, and ½ tsp. olive oil. Serve with 2/3 c. pineapple chunks
Dinner: Crunchy Salmon with Apple & Baby Kale Salad
Breakfast: Cherry-Nut Granola Square: Serve with 1 c. fat-free milk and 1 kiwi fruit or medium tangerine.
Lunch: Soup & Sandwich: On a 100% whole wheat wrap, spread 3 Tbsp. hummus. Add 4 olives, chopped; 2 oz. turkey (no nitrites or nitrates added); and ½ roasted red pepper. Side: 1 c. Pacific Foods Light Sodium Tomato Soup.
Dinner: Orzo Salad with Chicken Meatballs
Breakfast: Greek Scramble: In small bowl, beat one egg + one egg white with 2 soft sun-dried tomatoes (not oil-packed), minced; a pinch of oregano; and freshly ground black pepper. In nonstick skillet coated with cooking spray, sauté 1 c. baby spinach leaves until just wilted. Add egg mixture and stir gently until eggs are cooked through. Remove from heat and fold in 1 Tbsp. crumbled feta cheese. Serve with ½ Thomas’ 100% Whole Grain English Muffin, toasted, topped with ½ tsp. whipped butter; and 6 oz. orange juice.
Lunch: Fast-food Lunch Out or Frozen Entrée
Dinner: Red Pepper-Pesto Pizza
Breakfast: Cheesy Banana-Walnut Wrap: Spread a mixture of ¼ c. part-skim ricotta, 1 Tbsp. chopped walnuts, ½ tsp. honey, and 1/8 tsp. cinnamon in the middle of a 100-calorie 100% whole grain wrap. Top with ½ banana, sliced, and fold. Place on a microwave-safe dish and microwave for 20–30 seconds or until wrap is warm.