Meal Plan
Morning
8 fluid oz orange juice
2 eggs
Bagel with or without peanut butter
1 serving oatmeal
Lunch
Ham and cheese sandwich or roll up
1 apple or banana
Cottage cheese
8 fluid oz milk
Dinner
6-8 oz chicken
Any vegetable (green beans, peas, broccoli, corn, carrots, asparagus, etc.) or salad
Cottage cheese or potatoes
Snacks
- Unsalted almonds with low fat yogurt
- granola bars
- any type of fruit
- pb &j
- certain cereals (not a lot of sugar and fat)
- Protein shakes
- Protein bars
- unsalted mixed nuts/cashews
Simple Meal Plan
Morning: Oatmeal Eggs
Next 2 meals Meat plus Carb
Next 3 meals Meat plus vegetable
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