2700 Calorie Meal Plan

All Foods Fit

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Monday

Health Highlights

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

5 min

How To Make a Better Side Salad

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

5 min

Workout Shake

Bread, sprouted, whole grain, Ezekiel

2 slice

Avocado

0.50 avocado(s)

Carrots

1 large

Hummus

1 tbsp

Tuesday

Health Highlights

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

10 min

Chickpea Salad

Mixed berries

1 cup

Pumpkin seeds

2 tbsp

Dinner

1 h 10 min

Rainbow Roasted Vegetables

Okra

1 cup

Brown rice, long-grain, cooked

1.50 cup

Atlantic salmon, wild

90 gm

Snack

5 min

Workout Shake

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

Certified Holistic Nutritionist

At MB Performance Nutrition, we help competitive athletes simplify their fuelling plans with flexible eating strategies so they can maximize their performance potential without dieting or giving up their favourite foods.

http://melissaboufounos.com/

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