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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

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


Written by Erika Brown

 
 

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