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BLOG NUTRITION, FOOD

August 6, 2015
3 Days of a Stage 6 Meal Plan

3 Days of a Stage 6 Meal Plan
Plus A Shopping List!

MEAL PLANS

FEMALE
Day One:
•    Breakfast
o    ½ cup liquid egg whites, mixed with
o    1 egg, and
o    1/3 cup black beans. Cooked on stovetop in
o    1 tsp. oil, then topped with
o    2 tbsp. salsa, and served with
o    ½ banana

•    Snack
o    Tennis-ball (4 oz.) apple
o    1 tbsp. peanut butter
•    Lunch
o    1 ½ cups romaine lettuce, mixed with
o    1 ½ cups spinach, topped with
o    5 cherry tomatoes
o    ¼ cup grated carrots
o    ½ cup reduced sodium garbanzo beans, and 
o    2 tbsp. Newman’s Own Lighten Up Italian dressing, served with
o    3 2/3 oz. High Liner brand Basil Pesto Tilapia (Costco)

•    Snack
o    Fage 0% Strawberry yogurt, with
o    1 tbsp. flax seeds mixed in

•    Dinner
o    4 oz. grilled chicken breast, topped with
o    1 serving Fini Balsamic glaze, served with
o    1 ½ cup grilled zucchini slices, sprinkled with
o    1/8 tsp salt, and served with
o    1 cup sliced strawberries

Nutrition Information: 1200 calories, 100g protein, 39g fat, 123g carbohydrate, 6g saturated fat, 293mg cholesterol, 1885mg sodium, 26g fiber

MALE
Day One:
•    Breakfast
o    ½ cup liquid egg whites, mixed with
o    1 egg, and
o    1/2 cup black beans. Cooked on stovetop in
o    1 tsp. oil, then topped with
o    2 tbsp. salsa, and served with
o    ½ banana

•    Snack
o    Tennis-ball (4 oz.) apple
o    1 tbsp. peanut butter

•    Lunch
o    1 ½ cups romaine lettuce, mixed with
o    1 ½ cups spinach, topped with
o    5 cherry tomatoes
o    ¼ cup grated carrots
o    ½ cup reduced sodium garbanzo beans, and 
o    2 tbsp. Newman’s Own Lighten Up Italian dressing, served with
o    5 oz. High Liner brand Basil Pesto Tilapia (Costco)

•    Snack
o    Fage 0% Strawberry yogurt, with
o    1 tbsp. flax seeds mixed in

•    Dinner
o    5 oz. grilled chicken breast, topped with
o    1 serving Fini Balsamic glaze, served with
o    1 ½ cup grilled zucchini slices, sprinkled with
o    1/8 tsp salt, and served with
o    ½ cup grapes
•    Snack
o    20/20 High Protein Bar (any flavor, both pieces)

Nutrition Information: 1540 calories, 132g protein, 52g fat, 153g carbohydrate, 9.5g saturated fat,  324mg cholesterol, 2200mg sodium, 30g fiber

FEMALE
Day Two:
•    Breakfast
o    20/20 High Protein powder shake, blended with
o    ½ cup strawberries and
o    1 tbsp. peanut butter

•    Snack
o    Sabra Classic Hummus, 2 oz. single, with
o    ½ cup carrots and
o    ½ cup bell pepper

•    Lunch
o    2 lettuce leaves, filled with
o    3 oz. lower sodium deli turkey,
o    1 slice 2% mozzarella cheese and
o    10 cherry tomatoes, sliced. Served with
o    1 cup sliced strawberries

•    Snack
o    Smari Icelandic Yogurt, vanilla flavor with

•    Dinner
o    3 oz. cooked salmon (grilled or baked), with
o    1 ½ cup asparagus, grilled with
o    2 tsp. grated parmesan and served with
o    ½ cup cooked lentils

Nutrition Information: 1290 calories, 110g protein, 41g fat, 124g carbohydrate, 9g saturated fat, 143mg cholesterol, 2034mg sodium, 31g fiber

MALE
Day Two:
•    Breakfast
o    20/20 High Protein powder shake, blended with
o    ½ banana and
o    1 tbsp. peanut butter

•    Snack
o    Sabra Classic Hummus, 2 oz. single, with
o    ½ cup carrots and
o    ½ cup bell pepper

•    Lunch
o    2 lettuce leaves, filled with
o    5 oz. lower sodium deli turkey (such as Diestel Farms brand),
o    1 slice 2% mozzarella cheese and
o    10 cherry tomatoes, sliced. Served with
o    1 cup blueberries 

•    Snack
o    Smari Icelandic Yogurt, vanilla flavor

•    Dinner
o    4 oz. cooked salmon (grilled or baked), with
o    1 ½ cup asparagus, grilled with
o    2 tsp. grated parmesan and served with
o    ½ cup cooked lentils

•    Snack
o    20/20 Triple Berry protein muffin

Nutrition Information: 1600 calories, 157g protein, 45g fat, 150g carbohydrate, 10.5g saturated fat, 160mg cholesterol, 37g fiber 

FEMALE
Day Three:
•    Breakfast
o    2 Morningstar brand sausage patties, heated and served with
o    1 (4 oz.) apple topped with
o    2 tsp. peanut butter and
o    ½ cup blueberries

•    Lunch
o    4 oz. cooked chicken breast, sliced and stir-fried with a sauce of
o    2 tbsp. powdered peanut butter,
o    1 tsp. sesame oil,
o    1 tbsp. lower-sodium soy sauce, plus
o    Garlic, onion and ginger to taste, with
o    1 ½ cup broccoli florets mixed in, and served with
o    1 cup sliced strawberries

•    Snack
o    1 medium peach, with
o    2 oz. lower-sodium deli turkey and
o    7 almonds

•    Dinner
o    5 oz. (precooked) Trader Joe’s high protein tofu, baked and served with
o    1 ½ cup green beans, sautéed or grilled with
o    Squeeze of lemon juice,
o    1 tbsp. capers (drained),
o    1 tsp. olive oil,
o    Onion (fresh or powdered) plus garlic to taste. Serve with
o    1 cup blueberries

•    Snack
o    ¾ cup shelled edamame

Nutrition Information: 1300 calories, 120g protein, 45g fat, 128g carbohydrate, 5g saturated fat, 117mg cholesterol, 1940mg sodium, 36g fiber  

MALE
Day Three:
•    Breakfast
o    2 Morningstar brand sausage patties, heated and served with
o    1 (4 oz.) apple topped with
o    2 tsp. peanut butter and
o    1 cup blueberries

•    Lunch
o    5 oz. cooked chicken breast, sliced and stir-fried with a sauce of
o    2 tbsp. powdered peanut butter (such as PB2),
o    1 tsp. sesame oil,
o    1 tbsp. lower-sodium soy sauce, plus
o    Garlic, onion and ginger to taste, with
o    1 ½ cup broccoli florets mixed in, and served with
o    1 whole banana 

•    Snack
o    1 medium peach, with
o    2 oz. lower-sodium deli turkey and
o    10 almonds

•    Dinner
o    6 oz. (precooked weight) Trader Joe’s high protein tofu, baked and served with
o    1 ½ cup green beans, sautéed or grilled with
o    Squeeze of lemon juice,
o    1 tbsp. capers (drained),
o    1 tsp. olive oil,
o    Onion (fresh or powdered) plus garlic to taste. Serve with
o    ½ cup (cooked) lentils

•    Snack
o    ¾ cup shelled edamame

Nutrition Information: 1575 calories, 145g protein, 50g fat, 161g carbohydrate, 5.5g saturated fat, 142mg cholesterol, 1990mg sodium, 43g fiber   

SHOPPING LIST
Pint liquid egg whites
Fresh eggs
Sabra hummus (Costco 2 oz. containers or larger tub)
Fage 0% flavored Greek yogurt
Smari 0% vanilla Icelandic yogurt
Sliced 2% mozzarella cheese
Grated parmesan
Can reduced-sodium black beans
Can reduced-sodium garbanzo beans
Can lentils (of choice, or buy dried and cook at home) 
Olive oil
Sesame oil
Soy sauce (lower sodium)
Fini brand (or your favorite) balsamic glaze
Bananas
Apples
Strawberries
Blueberries
Peaches
Lemon (1 whole)
Jar Natural Peanut butter
Flax seeds
Powdered peanut butter
Almonds (raw unsalted)
Onion
Bag pre-cut and washed romaine lettuce
Bag pre-washed spinach
Green beans
Fresh, shelled edamame
Large carrots
Bell pepper 
Cherry tomatoes
Asparagus
Zucchini
Tilapia (if Costco is an option, try High Liner brand Basil Pesto Tilapia)
Chicken breast (fresh or frozen) 
1 package (or ½ lb.) lower-sodium deli turkey
Salmon
Morningstar Farms brand sausage patties
20/20 Protein muffin
Box 20/20 Protein bars
Box 20/20 Protein shakes

Interested in joining the clean eating challenge? Click here for more information.

Written by Erika Brown

 
 

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