Lists and Tips

Healthy Jump Start Meal Plan

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    Pre-breakfast

    Breakfast

    Snack

    Lunch

    Snack

    Dinner

    Day 1 

     

     

     

    8-10 oz hot water w/ fresh squeezed juice from ½ lemon

    1 cup plain Greek-style yogurt + 1 cup berries + ¼ cup walnuts

    1 cup baby carrots

    3 cups romaine lettuce + 1 sliced grilled chicken breast + 1 cup black beans + ¼ reduced fat cheddar cheese + 2 tablespoons salsa

    ½ grapefruit

    5-6 oz broiled salmon with fresh squeezed  lemon + ¾ cup brown rice + 1 cup broccoli

    Day 2 

    8-10 oz hot water w/ fresh squeezed juice from ½ lemon

    1 slice whole wheat bread (60-80 calories/slice) + 1 tablespoon peanut butter or almond butter (no sugar added) + fresh apple slices (1 small apple)

    Whole large cucumber sliced + 1 tablespoons light ranch dressing

    1 whole wheat low carb wrap + 4 slices low-sodium turkey breast + 3 slices avocado + lettuce and tomato (mustard optional)

    1 pear

    Stir fry: 1 ½ cup firm tofu cubes + 2 cups fresh or frozen mixed vegetables + 2 teaspoons peanut or canola oil + reduced sodium soy sauce + garlic + 3/4 cup brown rice

    Day 3

     

     

     

     

    8-10 oz hot water w/ fresh squeezed juice from ½ lemon

    1 cup 2% cottage cheese + ½ cup melon chunks and ¼ cup almonds

    6-8 oz V-8 vegetable juice

    1 veggie burger on whole wheat sandwich flat/thin + lettuce, tomato (ketchup/mustard optional)

    1 plum

    1 large shrimp and vegetable skewer: (6 large shrimp and vegetables) grilled or broiled (drizzled with 1 Tablespoon olive oil and spices and fresh lemon) + 3/4 cup brown rice

    Day 4

     

    8-10 oz hot water w/ fresh squeezed juice from ½ lemon

    ½ cup (cooked) steel cut oatmeal + ½ cup berries + 1/3 cup walnuts

    1 sliced large red pepper + 1 tablespoon light ranch dressing

    2 cups baby spinach salad + 2 sliced hard boiled eggs + 1 slice crumbled turkey bacon + 2 tablespoons dressing (combine ½ teaspoon olive oil,1 teaspoon red wine vinegar, ½ teaspoon dijon mustard, ground pepper, 1 teaspoon water, ½ teaspoon honey)

    1 cup green grapes

    Stir fry: 1 chicken breast + 2 cups fresh mixed vegetables + 2 teaspoons peanut or canola oil + reduced sodium soy sauce + garlic + 3/4 cup brown rice

    Day 5

     

    8-10 oz hot water w/ fresh squeezed juice from ½ lemon

    1 egg + 2 egg whites scrambled with 1 cup spinach + ½ cup diced tomatoes + 1 orange

    1 cup celery sticks + 1 tablespoon (no sugar added) peanut butter or almond butter

    3 cups romaine lettuce + 1 small can light chunk tuna combined with 1 tablespoon light mayonnaise, chopped celery and onions optional + 1 multigrain Wasa cracker

    1 apple

    4-oz beef tenderloin, 1 cup steamed broccoli + 1 baked sweet potato

    Day 6

     

     

     

     

     

    8-10 oz hot water w/ fresh squeezed juice from ½ lemon

    1 slice whole wheat bread + 2 tomato slices + 1 slice melted reduced fat cheese

    1 cup lightly steamed asparagus spears

    1 low carb whole wheat warp + ¼ cup reduced fat shredded cheddar cheese + 1 grilled chicken breast + 1 cup lettuce and tomato

    1 cup watermelon

    1 6-7 oz filet white fish broiled/grilled with 2 Tablespoons sprinkled parmesan + 1 cup sliced/sautéed zucchini slices and tomatoes with garlic and 1 teaspoon olive oil + 3/4 cup quinoa or brown rice

    Day 7

     

     

     

     

    8-10 oz hot water w/ fresh squeezed juice from ½ lemon

    1 hard boiled egg + 1 small banana + 1 Tablespoon (no sugar added) almond butter or peanut butter

    1 sliced large yellow pepper

    1 cup whole wheat pasta + 2 cups fresh chopped tomatoes and broccoli + ½ cup walnuts + 1 tablespoon olive oil + 2 tablespoon parmesan cheese

    2 kiwis, sliced

    1 sauteed chicken breast parmesan with 1/2 cup tomato sauce (no sugar added, olive oil based) + ¼ cup melted reduced fat shredded mozzarella cheese + ½ cup whole wheat pasta + 1 cup steamed spinach

     

    *Drink 8-10 cups of water or seltzer daily

    *Meals/snacks are interchangeable within each column