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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

• 20/20 Protein powder shake, blended with
• 1 tbsp. peanut butter and 
• ½ cup mixed berries

Snack

• 20/20 Chocolate Peanut protein bar (both pieces)

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

• 1 vanilla 20/20 RTD shake
• 1 cup mixed berries

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

• 1 vanilla 20/20 RTD shake
• 1 cup mixed berries

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

• 20/20 Protein shake, blended with
• 1 tbsp. peanut butter and 
• ½ cup mixed berries

Snack

• 20/20 Yogurt Peanut Crunch protein bar

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

Written by Erika Brown