Friday Meal Plan

Breakfast
Scrambled egg whites (2-3 eggs) with spinach, red bell pepper (half), 1 small tomato (diced), and 4 oz. of cooked chicken (skinless) or leftover chicken or fish from Wednesday or Thursday
Note: Scrambled eggs or omelets are the perfect dishes to throw in leftover vegetables and meats.
Fresh fruit
Hot tea (black), with a small amount of honey and soymilk
Water (16 oz.)
 

Mid-morning snack
Trail mix (1 cup), with mixed nuts and raisins (no chocolate)
Water (16 oz.)
 

Lunch
Chicken or turkey chili with 90% or better fat free ground meat, chopped onions, tomatoes, green and red bell peppers, minced jalapeno pepper, low sodium chicken broth (28 oz.), chili powder (2 teaspoons), ground red pepper (1/2 teaspoon), and kidney or pinto beans (15-16 oz.)
Note: Makes 4-5 servings.
Water (16 oz.)

Pre-dinner snack
Fresh fruit
Water (16 oz.)

Post-workout snack
Freshly blended fruit and vegetable juice (24 oz.)
Water (16 oz.)

Dinner
Cajun-style chicken soup with chopped chicken (12-14 oz. chopped into cubes), diced yellow onions (3, large), fresh cut green beans, bay leaves (2-3), Cajun seasoning (2 cups), Creole Instant Roux Mix (1 cup), water (64 oz.)
Note: Makes 8-10 servings.
Water (16 oz.)
Remarks: Consume additional water between meals in order to meet a daily total of 128 oz.