For Month 2 we are going to work off of the same meal samples as Month 1 but, focus on reading labels and purchasing foods that avoid ingredients on our list.
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.
