Wednesday 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 turkey or salmon from Monday and Tuesday
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
Celery and carrots, sliced into long strips, dipped into small amounts
of natural peanut butter
Water (16 oz.)

Lunch
Chicken gyros (4-6 oz.) with shredded romaine lettuce (1-1/2 cups), one cucumber (diced), crumbled feta cheese (2 tablespoons), one tomato (diced), dried dill weed (1 teaspoon), fresh lemon juice (2 teaspoons), olive oil (1 teaspoon), Greek seasoning (1-1/2 teaspoons) and pita bread (4 pieces)

Notes: Makes 4 servings. You may already have a local restaurant that prepares good chicken gyros. Be careful not to overload the gyro with dressing.
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
Broiled or seared rare tuna and raspberry salad with commercial fat free salad dressing (1/2 cup), raspberry vinegar (1/4 cup), Cajun seasoning (1-1/2 teaspoons), thick-sliced tuna steak (8 oz.), arugula or mixed greens (3 cups), fresh raspberries (1/2 cup)
Note: Makes 1-2 servings.
Water (16 oz.)
Remarks: Consume additional water between meals in order to meet a daily total of 128 oz.