3-Day Meal Plan

3-Day Meal Plan

Categories:Recipes

A healthy 3-day meal plan is the easiest way to get on track with your health goals. You don’t have to think about anything other than the shopping because we’ve made sure that all the meals are balanced, nutritious, and tasty. The truth is, taking a few minutes to make a meal plan saves you time and stress.  When hunger strikes, and you have all of your meals and items on hand ready to go, you will really appreciate it!

Keep your meal plan balanced with plenty of green and yellow lights with some red lights that are within your red light budget goals.  Include easy-to-pack snacks and after-school snacks you can quickly and easily make at home. Here is an example of a well balanced 3-day meal plan:

Day 1

Breakfast: Plain Cheerios or Kix with nonfat milk and banana slices

Mid-morning snack: Tangerine (like a Cutie) and about 20 raw almonds

Lunch: Sandwich made with whole wheat bread, sliced turkey, tomato, lettuce and mustard with an unsweetened apple sauce cup and plain popcorn

Dinner: Greek salad – lettuce, tomatoes, sliced cucumbers, sliced red onions, low fat feta cheese crumbles, topped with grilled chicken with an olive oil and balsamic vinegar dressing

Dessert: Fresh strawberries with whipped cream

Red light total: 1-2 (Depending on how much whipped cream you eat with those berries)

Day 2

Breakfast: Breakfast parfait made with plain Greek yogurt and layered with banana and strawberry slices

Check out Coach Amy’s favorite way to make a parfait:

Mid-morning snack: Unsweetened apple sauce cup and plain popcorn

Lunch: Greek turkey wrap made with sliced turkey, tomatoes and cucumber wrapped in a whole wheat tortilla with string cheese and grapes

Afternoon snack: Hummus with baby carrots

Dinner: Tacos – soft corn tortillas, lean ground beef or ground turkey, tomatoes, lettuce, shredded low-fat cheese, salsa and fat-free refried beans

Dessert: Banana and peanut butter smoothie

Red light total: 1-2 (Depending on how much peanut butter you put in your smoothie)

Day 3

Breakfast: Plain Cheerios or Kix, nonfat milk with strawberry slices

Mid-morning snack: Tangerine (like a Cutie) and string cheese

Lunch: Sandwich made with whole wheat bread with sliced turkey, hummus, lettuce and red onions with baby carrots, grapes and plain popcorn

Dinner: Quesadilla made whole wheat tortilla, melted low-fat cheese and salsa with a side of grilled zucchini and onions

Dessert: Homemade banana ice cream

Red light total: 0

By creating a shopping list with plenty of your favorite fruit, vegetables, whole grains, and protein, you’ll find that building a meal plan based on the items you’ve shopped is easier than you think.  Use this plan and try creating your own 3-day meal plan and see for yourself!

Jennifer Sansone

1 (800) 444-7158

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