5:30am Mini breakfast: ¼ c of dry oatbran cereal, 8oz mootopia skim milk 1 Tbsp flax seed meal and ¼ blue berries
8:30am: protein shake: 1 scoop protein and 8oz cold water and: ½ light multigrain Thomas English muffin w/1 TSP peanut butter or 4 egg whites on Thomas high grain English muffin
10:30am: ½ c cottage cheese, ½ c berries, 1/4c Barely fit almond vanilla granola
12:30 Either: 1c June’s Tuna salad (see recipe) on either mixed greens or high grain 1 slice of bread or 4 egg whites, on oroweat thin whole wheat bread (spread ½ tbsp almond butter on bread)
3pm: Either: c cottage cheese, ½ c berries, 1/4c barely fit almond vanilla granola or ½ c June’s tuna ½ slice of Thomas toasted high grain English muffins
5pm protein shake & ½ apple
7pm Dinner: EITHER: 4 oz of grilled chicken, Turkey/chicken meatloaf (see recipe) or 6 oz tilopia with either: 3 oz sweet pot or ½ c of brown rice or beans and 2 c of stirfry greens beans (see recipe)
9pm: If hungry: ½ apple with tbsp almond butter
Shopping List:
| Egg/ Egg whites | |
| 3 pounds green string beans | |
| Mixed baby salad greens | |
| oat bran: 1g sugar / 6 g fiber | |
| Fat Free Plain Greek Yogurt and /or FF cottage cheese | |
| Various Berries & 3 apples | |
| Almond Butter | |
| 1 lb 99% ground turkey or ground chicken breast | |
| 3 Chicken breast & 2 tilapia fillets | |
| Thomas multi grain lite English muffins | |
| 24 oz white canned tuna | |
| Celery, FF sour cream & light majo | |
| Spray butter | |
| HEB skim mootapia milk | |
| Ground flax seed meal | |
| Oroweat “Sandwich thins” Honey wheat: 2 g sug/5g fiber | |
| Pam spray | |
| Olive oil |
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