3-Day Meal Plan

Plan it! Make it! Eat it!

Day One

Breakfast:

• 1 sesame toasted Bagel (cream cheese optional)
• 1 glass of Orange juice (w/pulp)
• 1/2 a papaya

Lunch:

• Ham and Cheese sandwich (whole wheat bread) with a slice of tomato and 2-3 pieces of lettuce
• 1 Whole apple (w/skin on)
• 1 glass of Whole Milk

Snack:

• 1 bag of Tomato-Basil Sun chips
• 1 glass of Strawberry lemonade

Dinner:

• 3 oz. Grilled chicken
• 1 bowl of Hapa rice (a mix of white and brown rice)
• Small side salad with 2 tablespoon of Oriental dressing

Day Two

Breakfast:

• 1 cup of plain yogurt
• 1 cup of Cheerios with 1 glass of Skim milk
• 1 Banana

Lunch:

• 1 cup of Fusili pasta with 1/2 cup of brocolli, 1/4 cup of Parmesan cheese, 2 oz. of grilled chicken
• 1 glass of Passion Orange
• 1 bag of Goldfish
• 
  

Snack:

• 100% Fruit Strawberry Popsicle
• 1 slice of toasted wheat bread (butter/jelly optional)

Dinner:

• Stir Fry (2.5 oz. grilled chicken, 1 cup of tofu, 1 cup of grilled shrimp)
  
• 1 cup of Hapa rice (brown and white rice)
• 1 glass of fat free Milk

Day Three

Breakfast:

• 1 Scrambled Egg with Salt/Pepper
• 1 glass of Guava juice
• 1 Banana

Lunch:

• 1 Grilled cheese sandwich
• 1 bag BBQ Pop Chips
• 1 glass Strawberry Lemonade

Dinner:

• Beef stew (3 oz. beef, 1/2 cup cooked carrots, 1/4 cup of potatoes, 1/4 cup of celery, limited amounts of salt and pepper)
• 1 cup of Soy Milk
• 1 cup Ants on a log (celery with peanut butter and raisins)

Snack:

• 1 Orange (peeled)
  
• 1 oz. Strawberry Ice Cream

Sources:

http://www.nutrition.com.sg/he/heteens.asp
http://www.betterhealthusa.com/public/268.cfm