Prepared by Melissa Boufounos

2700 Calorie Meal Plan



Nutritional Details





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Start Using This Meal Plan

Monday

Health Rating

Breakfast

Blueberries

0.50 cup

Medjool date

2 date pitted

Quick oats

0.75 cup

Pumpkin seeds

1 tbsp

Partly skimmed milk, 1% M.F.

0.50 cup

Lunch

Orange

1 small

Chicken breast, boneless, skinless, grilled

0.25 cup shredded

Potato, flesh and skin, baked

1 large (7.6cm to 10.8cm dia)

Butter, unsalted

2 tsp

Dinner

Tomato-Basil pasta sauce

0.25 cup

Broccoli florets

2 cup

Pasta, fettuccine, whole grain, dry

1 cup

Extra virgin olive oil

2 tsp

Snack

Bread, sprouted, whole grain, Ezekiel

2 slice

Avocado

0.50 avocado(s)

Carrots

1 large

Hummus

1 tbsp

Tuesday

Health Rating

Breakfast

Tomato

3 slice

Egg

1 large egg

Tart cherry juice

1 cup

Butter, grass fed, unsalted

2 tsp

Whole wheat bagel

1.50 medium bagel (9-10cm dia)

Lunch

Mixed berries

1 cup

Pumpkin seeds

2 tbsp

Dinner

Okra

1 cup

Brown rice, long-grain, cooked

1.50 cup

Atlantic salmon, wild

90 gm

Snack

Apple

1 large

Avocado

0.50 avocado(s)

Bread, sprouted, whole grain, Ezekiel

2 slice

Wednesday

Breakfast

Lunch

Dinner

Thursday

Breakfast

Lunch

Dinner

Friday

Breakfast

Lunch

Dinner

Saturday

Breakfast

Lunch

Dinner

Sunday

Breakfast

Lunch

Dinner



Melissa Boufounos
Melissa Boufounos
Certified Holistic Nutritionist

As a Certified Holistic Nutritionist, I coach Obstacle Course Race athletes to optimize their performance and improve their race times by making sure they are nourished on a cellular level. 

 

Eat Right. Train Right. Play Right. 


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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada