We will do this meal planner based on eating six times per day. For those who need seven or eight, then just adjust accordingly.
In the planner, we will talk not only about the food but what you can add to make it taste great. We won’t be talking about ketchup or the new Macdonald’s squeezable secret sauces.
So, what can you add to the foods to perk them up a bit? Well here is a list with what the expected calorie count is.
Sriracha Chilli sauce is a Vietnamese product based in the United States. It is around 5 cal per one teaspoon. It has a lot of flavour and can be used in just about anything. Examples are adding it to canned tuna fish, any type of eggs, spread over baked chicken breast and yes even to diced tomatoes and cucumber.
Dill pickle relish is low calorie, unlike sweet relish and should be about 3 calories per one tablespoon. Add it to your baked sweet potato or even in a can of tuna.
French’s classic yellow mustard has 4 calories per teaspoon. Add it to your sliced ham, your baked sweet potato or lean steak strips.
Olive oil is quite a bit higher at 40 calories per teaspoon but it has so many other benefits that using it here and there will be fine. Add to just about anything you have on your lunch or dinner menu.
Balsamic vinegar has 13 calories and can be added to any type of salad.
A new condiment called Slawsa came out a little while ago and it is rated at 15 calories. It comes in a variety of flavours so you should be able to find one or two that you like on your meats or sweet potatoes.
Day 1
Pre-Breakfast
Prior to breakfast, have a kale/lime/green apple juice. No juicer is required. You can do in the blender, then strain.
Breakfast
Breakfast can be two slices of toasted 12 grain bread, with a light spread of peanut butter or honey.
Morning snack
Morning snack can be one mango and a cup of strawberries.
Lunch
Lunch can be one can of white tuna-add olive oil/sesame seed oil and/or siracha hot sauce.
Afternoon Snack
Afternoon snack can be fruit again. This time two green apples or a green apple and half cup of raisins.
Dinner
Dinner is one piece of fish like salmon and some green/yellow wax beans.
Night Time Snack
Night time snack can be melba toast and ¼ cup of pumpkin seeds.
Day 2
Pre-Breakfast
Prior to breakfast, have a kale/lime/green apple juice. No juicer is required. You can do in the blender, then strain.
Breakfast
Breakfast can be two slices of toasted 12 grain bread, with a light spread of peanut butter or honey.
Morning snack
Morning snack can be one mango and a cup of strawberries.
Lunch
Lunch can be one can of white tuna-add olive oil/sesame seed oil and/or siracha hot sauce.
Afternoon Snack
Afternoon snack can be fruit again. This time two green apples or a green apple and half cup of raisins.
Dinner
Dinner is one piece of fish like salmon and some green/yellow wax beans.
Night Time Snack
Night time snack can be melba toast and ¼ cup of pumpkin seeds.
Day 3
Pre-Breakfast
Prior to breakfast, have your cup of coffee/tea sticking to the day one idea. Or have a fresh squeezed orange juice.
Breakfast
For breakfast have a half slice of breakfast ham. They come in a vacuum seal package, so you can slice it in half. Add in two poached eggs seasoned with pepper.
Morning snack
Morning snack is half cup of cherries or blueberries.
Lunch
Lunch is a baked chicken breast with one baked sweet potato. Add some dill pickle relish to the baked potato.
Afternoon Snack
Afternoon snack is a pear and one banana
Dinner
Supper is one small steak with all the fat trimmed off. Have a baked potato or steamed broccoli
Night Time Snack
Evening snack is two rice crackers and two tablespoons of pine nuts
Day 4
Pre-Breakfast
Prior to breakfast. Have your coffee/tea or a mango strawberry smoothie made with water and a half cup of orange juice.
Breakfast
Breakfast today is combined with your morning snack. That means we are on a fruit explosion until noon.
Morning snack
Start out with some fresh pineapple and raspberries. When you start to feel hungry again, have a big Fuji apple. When that is processed and hunger pangs set in, have a banana with some cherries.
Lunch
Lunch today is a baked turkey breast with a chopped kale and spinach salad, mixed with chopped green onions and cherry tomatoes.
Afternoon Snack
Afternoon snack is ¼ cup of pistachio nuts and ¼ cup of mixed chia and sesame seeds.
Dinner
Dinner tonight is a baked chicken breast with two sweet potatoes or a mixed salad of lettuce/tomato/cucumbers and banana peppers to spice it up.
Night Time Snack
Evening snack is a rice cracker with peanut butter or honey. Add in ¼ cup of mixed seeds. Try hemp seeds if you can get them, mixed with sunflower seeds which are great for digestion.
Day 5
Pre-Breakfast
Have your morning coffee/tea or a green juice detox. Use a green apple, small cucumber, 2-3 pieces of celery, ½ a lime or lemon hand squeezed in and around 4 kale leaves. You can pop this in any blender and mulch it up before straining it into a large glass.
Breakfast
For breakfast, try a small bowl of Alpine cereal or shredded wheat using almond milk. Have one piece of toast light on the peanut butter.
Morning snack
Morning snack can be a banana and a small bowl of strawberries or one mango and one banana.
Lunch
Lunch is a baked chicken breast and to keep us from getting bored of sweet potato, use a regular baked potato. Little bit of pepper and some salsa to taste.
Afternoon Snack
Afternoon snack. Two to three melba toast and ¼ cup of hazelnuts or walnuts.
Dinner
Dinner is baked chicken/turkey breast with a romaine lettuce salad, sliced tomato, red pepper and purple onion.
Night Time Snack
Night time snack is a whole wheat bagel with thin layer of honey and less than a ¼ cup of pumpkin seeds.
Day 6 cheat day
This is everyone’s fav day, because it is cheat day. Yes, you get to reward yourself for all your efforts. That doesn’t mean going overboard, it just means treat yourself nice. No buckets of chicken or 2 huge burgers with fries.
Breakfast
Have some bacon and eggs.
Morning snack
Snacks in between meals should still be just fruit, not chocolate bars or chips.
Lunch
Lunch rolls around, have a nice sub sandwich or make yourself a clubhouse sandwich with the trimmings.
Afternoon Snack
Snacks in between meals should still be just fruit, not chocolate bars or chips.
Dinner
Dinner time is a biggie. So, what is a treat. Well how about a pizza or make yourself some chilli or spaghetti. Just don’t over do it by eating a big bowl of spaghetti with two pieces of bread to mop up the left-over sauce. You get the idea. It is treat day, not destroy the whole week day. 😊
Day 7
Pre-Breakfast
let’s have the coffee/tea or lemon/apple juice. Cut up 2 green apples, peel two lemons and peel 1 cucumber, remove the seeds, toss it in the blender with a large glass of water. No need to strain because you removed the seeds and skins from all.
Breakfast
Our breakfast this morning is two boiled or poached eggs on one piece of toast with a touch of hot sauce or salsa spread over it.
Morning snack
Morning snack is two oranges or a banana with ¼ cup of cherries or blackberries.
Lunch
Lunch today is a can of white tuna with a nice green salad.
Afternoon Snack
Our afternoon snack is ½ cup of mixed nuts, walnuts/almonds, or cashews/walnuts
Dinner
This is fish day…if you like fish that is. So tonight, it is salmon/trout fillet or go big and have a swordfish steak with lots of steamed green veggies like asparagus or green beans.
Night Time Snack
Evening snack is two rice crackers with sugar free jam spread very lightly across the top.
So, there you have it. A week’s worth of ideas. You are only limited by your imagination