Outline Personal Meal Plan
Prepared by: [Your Name]
I. Meal Breakdown
Day 1 |
|---|
Breakfast: Scrambled eggs with spinach and whole-grain toast Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumbers, and balsamic vinaigrette Dinner: Baked salmon with quinoa and steamed broccoli Snacks: Greek yogurt with berries
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Day 2 |
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Breakfast: Oatmeal with almond butter, chia seeds, and sliced banana Lunch: Turkey and avocado wrap with a side of carrot sticks Dinner: Stir-fried tofu with mixed vegetables and brown rice Snacks: Handful of almonds
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Day 3 |
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Breakfast: Smoothie with spinach, banana, protein powder, and almond milk Lunch: Quinoa and chickpea bowl with cucumbers, olives, and feta cheese Dinner: Grilled steak with sweet potato fries and green beans Snacks: Apple slices with peanut butter
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II. Ingredients List
Category | Ingredients |
|---|
Protein | Chicken breast, salmon, tofu, turkey |
Grains | Whole-grain bread, quinoa, brown rice, oats |
Vegetables | Spinach, broccoli, mixed greens, tomatoes, cucumbers, carrots, sweet potatoes, green beans |
Fruits | Bananas, berries, apple |
Dairy & Alternatives | Greek yogurt, almond milk, feta cheese |
Nuts & Seeds | Almonds, chia seeds, peanut butter |
Condiments | Balsamic vinaigrette, olive oil |
III. Portion Sizes
Meal | Portion Size |
|---|
Breakfast | 2 eggs, 1 slice of toast, 1 cup of spinach |
Lunch | 4 oz grilled chicken, 1 cup mixed greens, 1 tbsp dressing |
Dinner | 5 oz salmon, ½ cup quinoa, 1 cup broccoli |
Snacks | 1 cup Greek yogurt, ½ cup berries, 1 handful almonds |
IV. Nutritional Information
Breakfast: | Lunch: |
Calories: 350 Protein: 20g Carbs: 30g Fats: 18g
| Calories: 400 Protein: 35g Carbs: 25g Fats: 20g
|
Dinner: | Snacks: |
Calories: 450 Protein: 40g Carbs: 40g Fats: 18g
| Calories: 200 Protein: 10g Carbs: 20g Fats: 10g
|
V. Prep Instructions
Scrambled Eggs with Spinach:
In a pan, sauté spinach in olive oil until wilted.
Whisk 2 eggs and pour into the pan. Stir until scrambled.
Serve with a slice of whole-grain toast.
Grilled Chicken Salad:
Grill 4 oz of chicken breast.
Toss with mixed greens, tomatoes, cucumbers, and balsamic vinaigrette.
Baked Salmon:
Preheat oven to 375°F (190°C).
Season 5 oz of salmon with salt, pepper, and olive oil.
Bake for 15-20 minutes, or until cooked through.
Serve with ½ cup cooked quinoa and steamed broccoli.
VI. Notes or Tips
Customization: Swap chicken for turkey or tofu for a plant-based option.
Meal Prep: Prepare quinoa and bake extra chicken or salmon in bulk for use throughout the week.
Hydration: Drink plenty of water throughout the day, especially with meals.
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