FOOD & DIET

I was sent this meal plan for personal use and thought I would share with the FitNigeria community.

Balanced Meal Plan for the month of June

Monday

Breakfast à Cereal (Harvest crunch, skim milk with side serving of fruits)

Snack à Smoothie (frozen fruits, whey protein, yogurt, carrots, broccoli, orange juice, oatmeal)

Lunch à Chicken Pita Wrap (tomatoes, chicken, whole wheat wrap, onions)

Recipe here

Snack à Sausage and egg salad

Dinner à Grilled salmon + baked Sweet potatoes and a side of mixed veggies.

Recipe here

Tuesday

Breakfast à Peanut Butter Pancakes (All-purpose flour, sugar, baking powder, fat-free milk, chunky peanut butter, roasted peanut oil, vanilla extract, eggs)

Recipe here

Snack à Smoothie (frozen fruits, whey protein, yogurt, carrots, broccoli, orange juice, oatmeal)

Lunch à Boiled plantain and Shrimp Stir fry

Recipe here

Snack à Banana Parfait (Plain Yogurt, 1 Banana chopped, oatmeal sprinkled as topping, honey drizzled as topping)

Dinnerà Rice (small serving) and Quick Chicken Cacciatore (Olive oil, chicken chopped, green bell pepper, mushrooms, tomato sauce, fresh parsley)

Recipe here

Wednesday

Breakfast à Turkey and cheese whole-wheat sandwich (turkey, cheese, grilled tomatoes, light mayo)

Recipe here

Snack à Smoothie (frozen fruits, whey protein, yogurt, carrots, broccoli, orange juice, oatmeal)

Lunch à Shredded beef Penne (Green peppers, thinly cut beef, whole wheat penne, mayo, soy sauce)

Recipe here (replace ground beef with shredded beef)

Snack à Granola Bar

Dinner à Mashed potatoes with gizzard sauce (gizzard, tomatoes, red + green pepper)

Recipe here 

Thursday

Breakfast à Tuna Bagel (light tuna, green and red peppers, crushed pepper, cool whip)

Recipe here

Snack à Smoothie (frozen fruits, whey protein, yogurt, carrots, broccoli, orange juice, oatmeal)

Lunch à California rolls.(store bought)

Snack à Handful Tortilla chips and left over gizzard sauce.

Dinner à Grilled pork chops and grilled plantain.

Recipe here

Friday

Breakfast à Waffles drizzled (2) with honey and a glass of milk

Snackà Smoothie (frozen fruits, whey protein, yogurt, carrots, broccoli, orange juice, oatmeal)

Lunch à Pepper soup

Recipe here

Snack à Boiled corn on the cub

Dinnerà Beef and shrimp egg noodles (egg noodles, beef, shrimp, veggies)

Recipe here (add beef to the recipe)

Saturday

Breakfast à Whole-wheat toast and scrambled eggs. (Peppers, sausages chopped)

Snack à Smoothie (frozen fruits, whey protein, yogurt, carrots, broccoli, orange juice, oatmeal)

Lunch à Curry chicken and basmati rice (carrots, chicken, curry etc.)

Recipe here

Snack à Fruit bowl (soaked in pineapple juice)

Dinner à Boneless steak on a bun

Sunday  (Rest Day)

-Break fast skipped-

Snackà Smoothie (frozen fruits, whey protein, yogurt, carrots, broccoli, orange juice, oatmeal)

Lunch à Left over curry chicken with pasta

Snack à Strawberry Parfait

Dinnerà Bacon potato hash (bacon, potatoes)

Recipe here