Thursday Meal Plan

Breakfast
Oatmeal (1 cup), full oat or steel cut (not instant oatmeal), mixed with raisins (1/4 cup), honey (1 teaspoon), natural peanut butter (1 teaspoon) and a splash of soymilk
Note: Makes 1 serving.
Banana (1 each)
Hot tea (black), with a small amount of honey and soymilk
Water (16 oz.)
 

Mid-morning snack
Red bell pepper, sliced into strips, with 1/4 cup of hummus
Water (16 oz.)

Lunch
Tuna salad sandwich with fat free mayonnaise and honey mustard, Cajun seasoning (2 teaspoons), diced tomatoes and bell peppers, served over fresh greens on wheat or multi-grain bread
Notes: Makes 1 serving. Tuna has a 1-2 day standard shelf life. I use leftover tuna from the previous night and mix it in with remaining vegetables, finished with seasoning and fat free dressing. It's a perfect way to keep foods from going bad before you have the chance to consume them.
Water (16 oz.)

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

Post-workout snack
Whey protein (30 g) smoothie with blueberries, banana, strawberries
and soymilk (24 oz.)
Water (16 oz.)

Dinner
Grilled chicken or fish kabobs (4-6 oz. of meat) with 1 red or green bell pepper (cut into squares), zucchini (half, cut into squares), sprinkled with salt and pepper, and marinated in low sodium soy sauce or a barbecue sauce of your choice
Notes: Makes 1-2 servings. Kabobs are also a great dish to use leftover meats and vegetables.
Water (16 oz.)
Remarks: Consume additional water between meals in order to meet a daily total of 128 oz.