Sample Weekly Meal Plan

Eat more often

Research indicates that eating smaller meals more frequently (about every three hours) supports metabolism and helps maintain energy.

DAY
7:00am
10:00am
1:00pm
4:00pm
7:00pm
10:00pm
1
Six egg-white omelet, 1/2 cup (dry measure) oatmeal, prepared with water

Myoplex® Nutrition Shake

Grilled fresh tuna with broccoli and roasted new potatoes Myoplex®
Nutrition bar
Eye of round steak with sweet potato and green beans Cottage cheese with blueberries
2
Breakfast wrap (low-fat sausage, scrambled egg whites, low-fat cheese, salsa, whole wheat tortilla) Myoplex® Ready-to-Drink Teriyaki salmon with cooked spinach and brown rice

Myoplex® Nutrition Shake

Pork tenderloin with asparagus and baked potato Cottage cheese with strawberries
3
Egg-white pancakes (six egg whites, 1/2 cup oatmeal, 1/2 T whole grain pancake mix, mix in blender), serve with sugarless fruit spread Myoplex® Nutrition Shake Chicken fajita wraps (grilled chicken breast, grilled vegetables and a whole wheat wrap) Myoplex® Ready-to-Drink Sushi made with brown rice, seaweed salad Green salad with cottage cheese
4
Scrambled egg whites, one slice whole wheat toast Myoplex® Ready-to-Drink Southwest chicken salad (chicken, lettuce, brown rice, black beans, tomatoes, onions, avocado) Myoplex®
Nutrition bar
Tofu-vegetable stir fry with brown rice Cottage cheese and grapes
5
Six egg-white omelet, oatmeal Myoplex®
Nutrition Bar
Turkey burger on whole wheat bun with lettuce and tomato Myoplex® Ready-to-Drink Grilled salmon with cucumber-dill dressing, green salad and baked potato Cottage cheese with an apple
6
Egg-white pancakes (see Day 3); sugarless fruit spread Myoplex® Nutrition Shake Chili (made with lean ground turkey, kidney beans, salsa), green salad Myoplex®
Nutrition Bar
Rosemary chicken with mushroom gravy, snap peas and whole wheat pasta Cottage cheese and yogurt
7
FREE DAY
FREE DAY
FREE DAY
FREE DAY
FREE DAY
FREE DAY


Replace this... with this
whole milk skim (0%), low-fat (1%), reduced fat (2%)
cheese reduced fat cheese
pasta with white (cheese) sauce pasta with marinara (vegetable) sauce
bacon or sausage Canadian bacon or lean ham
eggs egg whites or egg substitutes
white bread whole-wheat
mayonnaise reduce calorie, fat-free or mustard
regular salad dressings reduced fat/calorie dressings
guacamole salsa
creamed soups broth-based soups
butter, oil or shortening non-stick cooking spray, applesauce or prune puree