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2-Week Meal Plan: Breakfast Lunch Dinner

This document provides a 2-week meal plan consisting of breakfast, lunch, dinner, and snack options each day. The meals include a variety of lean proteins, whole grains, fruits and vegetables. Breakfast options include oatmeal, eggs, toast, and yogurt. Lunches and dinners feature main dishes like chicken, salmon, pork chops and include sides like rice, quinoa, and various roasted vegetables. Snacks are listed as lower calorie options such as string cheese, carrots, fruit and nut butter. The plan aims to provide balanced nutrition over a 14 day period.

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0% found this document useful (0 votes)
122 views6 pages

2-Week Meal Plan: Breakfast Lunch Dinner

This document provides a 2-week meal plan consisting of breakfast, lunch, dinner, and snack options each day. The meals include a variety of lean proteins, whole grains, fruits and vegetables. Breakfast options include oatmeal, eggs, toast, and yogurt. Lunches and dinners feature main dishes like chicken, salmon, pork chops and include sides like rice, quinoa, and various roasted vegetables. Snacks are listed as lower calorie options such as string cheese, carrots, fruit and nut butter. The plan aims to provide balanced nutrition over a 14 day period.

Uploaded by

Nick
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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2-Week Meal Plan

Breakfast

Day 1

Lunch

Dinner

2.5 oz Canned Chicken + 1/4 t.


1 Grapefruit; 1 slice whole
Light Miracle Whip + 1/4 t. 3 oz. Salmon; 1 c. Zucchini +
wheat toast with 1/2 T. Peanut Mustard + 6 whole wheat Yellow Squash; 1/2 c. Quinoa;
Butter
crackers; 9 baby carrots; 1
1/2 c. Canned Pineapple
snack size fruit cup

Day 2

1/2 c. Oatmeal + 2 T. Raisins +


Leftovers: Salmon, Squash,
1/2 T. Peanut Butter; Orange;
Quinoa, Pineapple
1/2 c. Skim Milk

Day 3

1-Egg Omelet + 1/4 c.


Shredded Cheddar Cheese +
Diced Tomatoes + Sliced
Mushrooms + Diced Bell
Peppers + Spinach; 1 Slice
Toast

2 small Corn Tortillas, 1/4 c.


Ground Turkey, Diced
Tomatoes, 1/4 c. Shredded
Cheddar Cheese, Sliced
Olives, Corn, Salsa; 1/2 c.
Canned Peaches

Leftovers: Tacos; 1 Apple

1/2 c. Canned Chilli + 1/2 c.


Rice + 1/8 c. Non-Fat Plain
Yogurt + 1/8 c. Shredded
Cheese; 1 c. Canned Spinach
+ Lemon Juice; Pears

Day 4

1/2 c. Low-Fat Cottage


Cheese + 1/2 c. Canned
Mandarin Oranges; 6 Whole
Wheat Crackers + Salsa

Leftovers: Chili & Rice meal

Spaghetti Sauce with Ground


Turkey over 1/2 c. Noodles
and 1/2 c. Zucchini + Squash;
Mixed Fruit

Day 5

3/4 c. Honey Bunches of Oats


with Almonds + 1/2 c. Skim
Milk; 1 Banana + 1/2 T. Peanut
Butter

Leftovers: Spaghetti with


Noodles and Veggies Meal

3 oz. Lean Pork Chops; 1/2 c.


Quinoa; Asparagus; Canned
Peaches

Panda Express: Share


Mushroom Chicken and Fried
Leftovers: Pork Chops Meal Rice; Salad (spinach/lettuce
mix + low-fat ranch + tomatoes
+ olives + carrots); Mixed Fruit

Day 6

1 Eggo Waffle + 1 T. Peanut


Butter + 1/2 c. Frozen Berries
+ 2 T. Light Whipped Topping

Day 7

2.5 oz Canned Chicken + 1/4 t. 2.5 oz. Canned Chicken + 3/4


1 Scrambled Egg + Salsa; 1
Light Miracle Whip + 1/4 t.
c. Rice + 1/4 c. Cream of
Slice Toast + 1 T. Butter; 1
Mustard + 2 Slices Whole
Chicken + 1/4 c. Canned
Orange
Wheat Bread; 9 baby carrots; Pineapple + Green Onions;
1 snack size fruit cup
Salad

Day 8

1 c. Non-Fat Plain Yogurt +


Vanilla Extract + 1/2 c. Frozen
Berries + 2 T. Oats

1 Russel Potato Baked + 1/8 c.


Non-Fat Plain Yogurt + Green
Onions + Diced Tomatoes +
Diced Bell Peppers; Canned
Pears

Day 9

3/4 c. Honey Bunches of Oats


1 Fried Egg; 1/2 c. Fried Rice
Subway: 6" Veggie Delite on 9with Almonds + 1/2 c. Skim
(Rice + 1/2 T. Olive Oil + 1 T.
Grain Whole Wheat; Apple +
Milk; 1 Banana + 1/2 T. Peanut
Soy Sauce); Asparagus; Mixed
Peanut Butter
Butter
Fruit

Day 10

2.5 oz Canned Chicken + 1/4 t.


1 Grapefruit; 1 slice whole
Light Miracle Whip + 1/4 t. 3 oz. Lean Pork Chops; 1/2 c.
wheat toast with 1/2 T. Peanut Mustard + 6 whole wheat
Quinoa; Broccoli; Canned
Butter
crackers; frozen veggies; 1
Peaches
snack size fruit cup

Day 11

1/2 c. Low-Fat Cottage


Cheese + 1/2 c. Canned
Mandarin Oranges; 6 Whole
Wheat Crackers + Salsa

Salad; Cottage Cheese +


Mandarin Oranges; Whole
Wheat Crackers

Leftovers: Pork Chops Meal

Spaghetti Sauce with Ground


Turkey over 1/2 c. Noodles
and 1/2 c. Zucchini + Squash;
Mixed Fruit

Day 12 1/2 T. Peanut Butter; Orange;

Leftovers: Spaghetti with


Noodles and Veggies Meal

1/2 c. Canned Chilli + 1/2 c.


Rice + 1/8 c. Non-Fat Plain
Yogurt + 1/8 c. Cheddar
Cheese; 1 c. Canned Spinach
+ Lemon Juice; Pears

1-Egg Omelet + 1/4 c.


Shredded Cheddar Cheese +
Diced Tomatoes + Sliced
Mushrooms + Diced Bell
Peppers + Spinach; 1 Slice
Toast

Leftovers: Chili & Rice meal

3 oz. Salmon; 1 c. Frozen


Veggies; 1/2 c. Quinoa; 1/2 c.
Canned Pineapple

1 Eggo Waffle + 1 T. Peanut


Leftovers: Salmon, Veggies
Day 14 Butter + 1/2 c. Frozen Berries
Quinoa, and Pineapple
+ 2 T. Light Whipped Topping

2 Small Corn Tortillas, 1/4 c.


Ground Turkey, Diced
Tomatoes, 1/4 c. Shredded
Cheddar Cheese, Sliced
Olives, Corn, Salsa; 1/2 c.
Canned Peaches

1/2 c. Oatmeal + 2 T. Raisins +


1/2 c. Skim Milk

Day 13

Notes: Repeat Meals/Snacks are prepared in the same proportions and with the same items (e.g. After "Salad
described in Day 6, all other salad is the same).

Snacks

Low-fat String Cheese + 8


pieces turkey pepperoni; 1
Apple + 1 T. Peanut Butter

~9 Baby Carrots + 1 T.
Hummus; 1 Orange

1/2 c. Low-Fat Cottage


Cheese + 1/4 Salsa; Low-Fat
String Cheese + ~8 Pieces
Turkey Pepperoni

Popcorn; Apple + Peanut


Butter

11 Pretzels + 1 T. Hummus; 1
Snack Size Fruit Cup

1 Orange; Low-Fat String


Cheese + 8 Pieces Turkey
Pepperoni

11 Pretzels + 1 T. Hummus; 1
Apple + 1 T. Peanut Butter

11 Pretzels + 1 T. Hummus; 1
Apple + 1 T. Peanut Butter

Popcorn; Low-Fat String


Cheese + Turkey Pepperoni

1/2 c. Low-Fat Cottage


Cheese + 1/4 Salsa; Baby
Carrots + Hummus

1 Orange; Low-Fat String


Cheese + 8 Pieces Turkey
Pepperoni

1/2 c. Low-Fat Cottage


Cheese + 1/4 Salsa; Apple +
Peanut Butter

1 Orange; Baby Carrots +


Hummus

Popcorn; Low-Fat String


Cheese + Turkey Pepperoni

same items (e.g. After "Salad" is

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