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14 Day Meal Plan

This 14-day meal plan provides 3 meals each day (breakfast, lunch, dinner) focusing on lean proteins, fruits and vegetables, whole grains and healthy fats. Meals include options like oatmeal, eggs, chicken, fish, beans, greens salads and burritos/wraps. Snacks often incorporate yogurt, nuts, fruit. The plan aims to support healthy eating with nutritious, balanced meals and snacks.

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590 views5 pages

14 Day Meal Plan

This 14-day meal plan provides 3 meals each day (breakfast, lunch, dinner) focusing on lean proteins, fruits and vegetables, whole grains and healthy fats. Meals include options like oatmeal, eggs, chicken, fish, beans, greens salads and burritos/wraps. Snacks often incorporate yogurt, nuts, fruit. The plan aims to support healthy eating with nutritious, balanced meals and snacks.

Uploaded by

api-490093193
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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14 Day Meal Plan

Day 1
Breakfast:
- ½ cup quick cooking oats, ½ chopped apple, 1 tsp. Honey

Lunch:
- 4 oz. skinless roast chicken breast, ¼ cup sliced grapes, 1 tsp. Slivered almonds,
1 tbsp. Unsweetened greek yogurt and mixed greens. Clementine on the side.

Dinner:
- Lean ground beef & brown rice stuffed peppers.

Day 2
Breakfast:
- ¾ cup plain nonfat greek yogurt with mixed berries. 1 slice whole wheat toast
with avocado

Lunch:
- Veggie stir fry with veggie burger patty and brown rice, sugar-free jello

Dinner:
- Shrimp burrito bowl: quinoa, black beans, salsa & romaine.

Day 3
Breakfast:
- Thick slice of tomato, steamed spinach, & poached egg on top of whole wheat
toast. ½ cup fresh fruit

Lunch:
- Chicken tacos: corn tortilla, shredded chicken breast, chopped tomatoes, red
cabbage, mixed greens, and avocado.

Dinner:
- Black bean burger salad: black bean patty, mixed field greens, tomatoes,
avocado, & 1 tsp. Light cilantro & lime vinaigrette.
Day 4:
Breakfast:
- Scrambled egg and salsa rolled up in a whole wheat tortilla, ½ cup fruit.

Lunch:
- Chickpea & Veggie Salad: mixed greens, cucumbers, tomatoes, chickpeas, 1 tbsp.
Chopped almonds & chicken noodle soup.

Dinner:
- Salmon, quinoa, mixed greens side salad w/ tsp. light vinaigrette, pineapple &
strawberries on the side.

Day 5:
Breakfast:
- Hard-cooked eggs smashed on whole wheat toast, orange or banana

Lunch:
- Chicken caesar lettuce wraps: Butter lettuce leaves, chicken, reduced fat
caesar dressing, orange on the side.

Dinner:
- Baked lean garlic pork chop, diced sweet potatoes, & side salad: kale, spinach,
lime juice & light shredded mozzarella cheese.

Day 6:
Breakfast:
- Low-fat cottage cheese, 1 slice of wheat bread with avocado, ½ cup fresh fruit

Lunch:
- Mediterranean veggie sandwich: 2 slices whole wheat bread, hummus,
tomatoes, spinach, red onion, cucumber reduced fat feta cheese. 1
medium apple & low fat greek yogurt on the side.

Dinner:
- Taco salad: Romaine, lean ground turkey meat, cherry tomatoes, black beans,
& corn w/ salsa yogurt dressing (greek yogurt & salsa).

Day 7:
Breakfast:
- Egg white omelette with cherry tomatoes, feta, and spinach & ½ cup fresh
fruit.
Lunch:
- Whole wheat wrap w/ turkey, tomatoes, corn & lettuce. Carrot sticks, red bell
peppers & hummus, grapes.

Dinner:
- Vegetarian chili served with brown rice.

Day 8:
Breakfast:
- Low fat or nonfat yogurt with fresh fruit, flax seeds, & slice of whole wheat
toast on the side.
Lunch:
- Tuna & White Bean Spinach Salad: spinach, chunk light tuna, white beans,
tomatoes, cucumbers.

Dinner:
- `Black bean tacos: corn tortilla, brown rice, black beans, avocado, diced
tomatoes & shredded romaine. ½ cup fresh pineapple.

Day 9:

Breakfast:
- Breakfast burrito with eggs, beans, sautéed vegetable, a little cheese, & salsa

Lunch:
- Romaine, spinach, kale, grilled chicken breast, mandarin orange, and 1 tsp.
Asian salad dressing.

Dinner:
- Spaghetti squash and turkey meatballs. ½ cup fresh fruit.

Day 10:
Breakfast:
- 1 hard boiled egg, ½ cup oats w/ skim milk & mixed berries.

Lunch:
- 1 black bean burger patty, roasted root vegetables & mixed green side salad w/
1 tsp. Low fat caesar dressing.
Dinner:
- Chicken & rice stir fry, ½ cup of pineapple and strawberries

Day 11:

Breakfast:
- Spinach feta omelette, cubed potatoes, & ½ cup fresh fruit
Lunch:
- Turkey chili & mixed green salad on the side w/ 1 tsp. Low fat vinaigrette, ½ cup
fresh fruit.

Dinner:
- Lean pork tenderloin, with roasted veggies & potatoes.

Day 12:
Breakfast:
- 1 whole wheat english muffin, 1 large fried egg, avocado, sauteed spinach, ½
cup fresh fruit

Lunch:
- Spinach wrap, tofu, mixed greens, avocado, tomatoes, & 1 tsp. Sriracha.

Dinner:
- Spinach cobb salad: baby spinach, hard boiled egg, grilled chicken, mixed
greens, tomatoes, 1 tsp. Light vinaigrette. Clementine on the side.

Day 13:
Breakfast:
- Spinach & goat cheese omelette, 1 slice whole wheat toast, orange.
Lunch:
- Whole wheat wrap, turkey, spinach & avocado, 1 apple.
Dinner:
- 1 veggie burger patty with lemon pepper broccoli & roasted root vegetables. ½
cup fresh fruit
Day 14:
Breakfast:
- Veggie scrambled eggs, roasted lemon pepper potatoes, ½ cup fresh fruit
Lunch:
- Tofu stir fry: red cabbage, red pepper, broccoli, brown rice, tofu, & 1 tsp. Light
sesame teriyaki sauce.
Dinner:
- Fish tacos: corn tortilla, tilapia, cabbage, diced tomatoes, shredded romaine &
avocado. Fresh pineapple

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