3-Day Meal Plan

Day 1:

Breakfast: 

Honey Nut Cheerios (or similar cereal) with low-fat or skim milk

Fresh Fruit

Orange Juice (not from concentrate)

Lunch:

Turkey sandwich on whole wheat or whole grain bread (Low-fat cheese, vegetables, and light mayo if desired)

Water

Apple Chips

Snack (Only if hungry):

Vegetable sticks

Dinner:

Grilled chicken breast

Salad with light dressing

Brown rice

Milk or Water

Dessert: Fruit Smoothie made with yogurt and frozen/fresh fruit (no ice cream or sherbet)

Day 2:

Breakfast:

Toast (Whole Grain or Whole Wheat)

Spinach omlette (Small amount of low-fat cheese if desired)

Orange Juice or Skim Milk

Lunch:

Grilled chicken salad with light dressing

Low-sugar yogurt w/ fresh fruit (add granola or honey if desired)

Water

Snack (Only if hungry):

Granola bar or Trail mix

Dinner:

Grilled or Broiled Salmon

Roasted asparagus

Brown rice

Skim Milk or Water

Dessert: Fresh Fruit

Day 3:

Breakfast:

Oatmeal

Fresh fruit

Orange Juice or Skim Milk

Lunch:

Leftover salmon

Brown rice

Vegetable sticks

Water

Snack (Only If Hungry): Low-Sugar Yogurt with fruit and granola

Dinner:

Homemade burger (using lean meat) on whole grain or whole wheat bread (low-fat cheese if desired)

Vegetable Sticks

Water or Milk

Dessert: Frozen Grapes