BLOG NUTRITION, FOOD
April 22, 2015
3 Day Meal Plan for a Female in Stage 2
3 Day Meal Plan for Stage 2
Goal of 1200-1300 calories/day
Needing a reset? Get back on track with your hunger, cravings and energy levels by doing 3 days of stage 2. Here is a sample meal plan you can follow, or use as a guide:
MONDAY
Breakfast
Snack
Lunch
- 4 oz. Columbus brand reduced sodium turkey breast, with
- Salad:
- 1 ½ cup spinach
- 5 cherry tomatoes
- ½ cup chopped bell pepper
- 2 tbsp. Bolthouse Farms brand classic balsamic vinaigrette dressing
- ½ cup sliced strawberries
Snack
Dinner
- 3 oz. (cooked) salmon, baked, with
- 1 ½ cup steamed broccoli and
- ½ cup mixed berries
Day Totals: 1,268 calories, 117g protein, 39g fat, 121g carbohydrate, 31g fiber, 1541mg sodium, 133mg cholesterol, 7.8g saturated fat
TUESDAY
Breakfast
- Protein pancakes:
- Mix 20/20 Protein shake, with
- ¼ cup liquid egg whites, cooked and topped with
- 1 tbsp. peanut butter and
- ½ cup mixed berries
Snack
- 20/20 Triple Berry protein muffin
Lunch
- Turkey lettuce wraps:
- 4 oz. Columbus brand reduced sodium turkey breast, with
- ½ cup chopped bell pepper and
- 5 cherry tomatoes, wrapped in
- ½ head butter lettuce
- With 1 tbsp. light mayo distributed throughout
- Served with ½ cup sliced strawberries
Snack
Dinner
- 3 oz. (cooked) salmon (leftover), with
- 1 medium zucchini, sliced lengthwise and grilled, and
- ½ cup mixed berries
Day Totals: 1,262 calories, 129g protein, 32g fat, 114g carbohydrate, 29g fiber, 1615mg sodium, 128mg cholesterol, 4.5mg saturated fat
WEDNESDAY
Breakfast
Snack
Lunch
- Spaghetti:
- 4 oz. (cooked) 99% lean ground turkey, mixed in
- ½ cup Muir Glen brand cabernet marinara pasta sauce
- With salad
- 1 ½ cup spinach, topped with
- 5 cherry tomatoes and a squeeze of lemon for flavor
- ½ cup blackberries on the side
Snack
- 1 cup shelled edamame (optional, squeeze lemon as flavor enhancer)
Dinner
- 4 oz. grilled chicken breast, with
- 1 tbsp. Stubb’s brand Original BBQ sauce and
- 1 cup carrots, plus
- 5 cherry tomatoes and
- ½ cup blackberries
Day Totals: 1,257 calories, 123g protein, 32g fat, 125g carbohydrate, 35g fiber, 1270mg sodium, 142mg cholesterol, 5.1g saturated fat
SHOPPING LIST (note all are approximate amounts)
- 3 packets 20/20 Protein powder
- 2 20/20 protein bars
- Berries (mixed, plus strawberries and blackberries)
- 1 jar natural peanut butter
- Salmon (~8-9 oz. raw)
- 1 lb. 99% lean ground turkey
- Chicken breast (~5-6 oz. raw)
- 8 oz. Columbus brand reduced sodium turkey breast
- 1 jar Muir Glen marinara sauce
- 1 jar Stubb’s brand Original BBQ sauce
- 1 jar Bolthouse Farms brand original balsamic dressing
- 1 jar light mayonnaise
- 1 head butter lettuce
- 3 bell peppers
- 1 lb. carrots
- 1 pint cherry tomatoes
- 1 container (large) spinach
- 1 pint edamame, shelled
- 1 lemon