For Month 3 you are going to work off of the same meal samples as Month 1 and Month 2 but, focus on measuring out all portions/servings of food in meals.
Limit over eating any one food group and go for lean protein, healthy carbs, and healthy fat for each meal.
Breakfast Samples
- 1-2 eggs, 3-4 egg whites or mix 1 egg and whites, 1-2 slices whole grain toast, canola oil for cooking
- 1/4 cup steel cut oats, fresh berries
- 1/2-1 banana and 1-2 tablespoons natural peanut butter
- Protein smoothie blended with 1 cup greek plain yogurt, 1/2 cup low-fat milk, 1/2 banana, 1 tablespoon natural peanut butter and ice
- 3/4-1 cup whole grain cereal and 1/2 cup low-fat milk
- 1 cup plain greek yogurt, 1/4 cup low-fat granola and fresh berries
Lunch and Dinner Samples
- 3 oz grilled chicken, fish or lean red meat, 1-2 cups salad greens, 1/2 cup raw veggies, 1-2 tablespoons low-fat dressing
- 1/2-1 whole wheat wrap, 2-3 slices lean low-sodium turkey or chicken, 1/2 cup raw veggies such as salad greens, shredded carrots, spinach, 1 tablespoon hummus
- 3 oz turkey or lean chopped meat burger, 1 whole grain bun, 1 cup fresh cole slaw, 1 low-fat mayo or dressing for cole slaw.
- 1 bowl pasta – 1/2-1 cup whole grain pasta, 3 oz grilled chicken, fish or lean red meat, 1/2 cup veggies, 1 tablespoon canola or olive oil for cooking. Mix all pasta, protein and veggies together with garlic and seasoning.
- 1/4-1/2 black beans or 3 oz grilled chicken, fish or lean red meat, 1/2-1 cup brown rice or quinoa, chopped grilled or steamed veggies, 1 tablespoon canola or olive oil for cooking.
