7 Day Meal Plan

Eating for Looks & Life

Nutritional habits play an extremely important role in how you look and ultimately how you feel. Everyone needs to eat basic and nutritional foods everyday in order to survive. However, if your goals expand beyond everyday survival (such as fat loss or weight gain), then your requirements for such things as calories (energy), fat, protein, carbohydrates, vitamins, minerals and water can change dramatically.

Whether your goals are to simply eat for good health or to become a competitive bodybuilder, eating the right foods and maintaining a consistent and proper diet can become a difficult task. It may even appear to be impossible to eat the right foods and follow a nutritious diet with all that you have going on in your life. But ignoring or making no effort to manage your nutrition can have devastating consequences on your body.  

Here is a sample of a seven day diet…

KNOW THIS IS NOT EVERYONE PORTION SIZES OR RATIOS which is PERSONALIZED for you keeping in mind your goals..etc  This plan is for a VERY Active young adult who is competive.

 

 

Breakfast
1 cup cooked oatmeal with ¼ blueberries
3 egg whites scrambled with Pam olive oil spray

Snack
Fat-free yogurt with strawberries
7 to 10 almonds

Lunch
4 oz. chicken breast (grilled or baked)
1 cup broccoli
½ cup whole grain or brown rice

Snack
1 med apple
1 low-fat string cheese pack or low-fat cubed cheese

Dinner
4 oz. fish (salmon, tuna, halibut, etc.)
1 cup steamed spinach

Breakfast

1 med pear
7-10 walnuts

 

 

 

Lunch
Grilled chicken salad loaded with tomatoes, baby spinach, onions, cucumbers, carrots, and mushrooms
Sweet potato

Snack
½ bell pepper
2 hard boiled eggs

Dinner
4 oz. red meat grilled
1 cup veggies steamed

 

Breakfast
Fat-free yogurt with chopped up apples and ground flaxseed
2 slices of whole grain or whole wheat toast

Snack
Cottage cheese with 7 grape tomatoes

Lunch
1 cup whole wheat or brown rice spaghetti
½ cup spaghetti sauce
4 oz. grilled chicken
½ broccoli steamed

Snack
1 med orange
7-10 almonds

Dinner
4 oz. grilled or baked chicken
Spring mix salad with lots of different veggies

 

Breakfast
½ small cantaloupe with non-fat yogurt
2 pieces turkey bacon

Snack
7-10 grape tomatoes
2 pieces of turkey

Lunch
3 Chicken tacos with corn tortillas with tomatoes or salsa, low-fat cheese, guacamole, or fat free sour cream.

Snack
1 cup of mixed berries

Dinner
4 oz. grilled fish or veggies
1 cup steamed squash or zucchini

 

 

Breakfast
Egg white omelet loaded with veggies and some fat free cheese
2 slices of whole grain or whole wheat toast

Snack
2 celery stalks with 1 Tbsp. peanut butter or almond butter in each

Lunch
4 oz. of grilled chicken or fish
Sweet potato-no butter or salt may use plain yogurt for “sour cream” or use fat-free sour cream
5 asparagus spears

Snack
Cottage cheese with pineapple

Dinner
Turkey burger on whole wheat bun with tomatoes, baby spinach, onion, low fat cheese
Spring mix salad with your choice of veggies (oil and vinegar type dressing)

 

Breakfast
Breakfast burrito – corn or whole wheat tortilla
Scrambled eggs with tomatoes, onions, bell peppers
Salsa

Snack
Melon slices with yogurt
7-10 pecans

Lunch
Tuna fish sandwich with fat-free mayo on whole wheat bread
Spring mix salad

Snack
3 slices of turkey meat (lunch meat)
6 baby carrots

Dinner
4 oz. grilled or baked meat (your choice)
1 cup of veggies steamed or a salad

Breakfast
2 slices of French Toast with whole wheat bread (use egg whites, cinnamon, and vanilla extract for batter)
1 pat butter
2 tablespoons maple syrup
Apple slices
Glass of milk

Snack
Cucumber slices and tomatoes

Lunch

 

 

Filed under: Recipes

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