ZONE PERFECT 7-DAY MEAL PLAN

Day One

Breakfast

Scrambled Egg Whites (2 to 3 Eggs)

Tomato (4 slices)

Grapefruit (1/2)

Morning Snack

Snack Portion Smoothie (with 1/2 scoop protein powder, 1/4cup Soy milk)

Peanut Butter (1 ½ tsp)

Lunch

Chicken Breast (3 to 4 oz)

Vegetables (2 cups steamed)

Salad (1 cup mixed greens)

Afternoon Snack

Apple(Medium)

Almonds (8 to !2)

Dinner

Grilled Chicken/Fish or lean Beef (4 oz)

Broccoli (1 cup)

Salad (1 to 2 Cups)

Dressing (2 tablespoons)

Day Two

Breakfast

Plain Omelet with Chicken/Turkey Sausage

Apple (1)

Morning Snack

Applesauce (1/4 cup)

Soy Cheese (1 oz)

Almonds (4)

Lunch

Chicken Burrito with Corn Tortilla (3 oz Chicken with 1tortilla)

Steamed Vegetables (2cups)

Salad (1 cup mixed greens)

Afternoon Snack

TurkeyMeatballs (2 oz) or TurkeyBurger (2 oz)

Cucumber Slices or Bell Pepper Slices (1 cup)

Dinner

Roast Turkey(3 oz)

Sugar Snap Peas (1/2 cup)

Yellow Squash (1/2 cup)

Romaine Salad (1 cup)

Dressing (2 table spoons)

Day Three 

Breakfast

Blue Berry Smoothie (with 1 scoop protein powder, ½ cup Soymilk, ¼ cup blue berries)

Peanut Butter (1 ½ tsp)

Morning Snack

Hard Boiled Egg ( 2 whites only)

Grapes (1/2 cup)

Lunch

Chicken Breast (3 oz)

Steamed Broccoli (2 cups)

Salad (1cup)

Dressing (2 tablespoons)

Afternoon Snack

Tuna Fish & Salad (2 oz)

Baby Carrots and Celery (1 cup)

Dinner

Grilled Salmon (4 oz)

Sautéed Vegetables (2 cups)

Fresh Seasonal Fruit Salad (1 cup)

Day Four

Breakfast

Steel Cut Oatmeal (1/2 cup) w/ soy milk , almond slivers , 1/2 scoop whey protein powder &Stevia

Chicken/Turkey Sausage (2 oz)

Morning Snack

Smoked Salmon (1 ½ oz)

Baby Carrots (1 cup)

Lunch

Chicken Cacciatore (3 oz)

Sliced Tomatoes/Cucumber (1 ½ cups)

Afternoon Snack

Hummus (1/2 cup)

Baby Carrots (1cup)

Dinner

Grilled Red Snapper (4 oz)

Vegetables (Steamed or lightly sautéed, 1 cup)

Mixed Green Salad ( 1 to 2 cups)

Dressing (2 tablespoons)

Day Five

Breakfast

Scrambled Eggs (1/2 cup or 2 to 3 whites)

Grilled Ham slice (1 oz)

Fresh Seasonal Fruit (1 ½ cups)

Morning Snack

Turkey Slices(1 to 2  oz)

Trail Mix (handful)

Lunch

Chicken Salad (3 oz)

Fruit of Choice (1 piece or ½ cup chopped or sliced)

Afternoon Snack

Shrimp (3 oz)

Lentils (1/2 cup)

Dinner

Grilled Chicken or Lean Ground Turkey Chili

Mixed Green Salad ( 1 to 2 cups)

Dressing (2 tablespoons)

Day Six

Breakfast

Strawberry Banana Smoothie (with 1 scoop protein powder, ½cup Soy milk, small banana)

Peanut Butter (1 ½ tsp)

Morning Snack

Peanut Butter or Almond Butter with Celery Sticks

Lunch

Garlic Rosemary Chicken

Vegetables (1 cup steamed or lightly sautéed)

Afternoon Snack

Apple (medium)

Almonds or trail mix (hand full)

Dinner

Italian Sausage and Peppers (3 oz, use chicken/turkeysausage)

Brown Rice (1/4 cup)

Mixed Green Salad ( 1 to 2 cups)

Dressing (2 tablespoons)

Day Seven

Breakfast

Steel Cut Oatmeal (1 cup) same as above

Scrambled Egg whites (2 to 3 eggs)

Avocado (2 thin slices)

Morning Snack

Soy Cheese (1 oz)

Apple (medium)

Lunch

Grilled Garlic OrangeChicken (3 oz)

Sautéed Garlic Spinach (1 cup)

Afternoon Snack

Edamame (1 cup in shells)

Dinner

Lemon Basil Turkey (4 oz)

Steamed or Yellow Squash/Zucchini

Mixed Green salad (2 to 2 cups)

Dressing (2 tablespoons)