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7-Day Meal Plan with 1200 calories, 100 grams of protein
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Breakfast |
Lunch |
Snack |
Dinner |
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2 scoops French Vanilla
Formula 1 Nutritional Shake Mix, 2 tbsp Formula 3,
1 cup blueberries, 1 cup soy
or nonfat milk |
2 scoops French Vanilla
Formula 1, 2 tbsp Formula 3 Personalized Protein Powder,
1 peach, 1 cup soy or nonfat
milk |
1 Protein Bars |
Open-faced soy burger w/soy
cheese and condiments
(single-side multi-grain roll
or bun), 1/2 sliced tomato,
dark green salad with pine
nuts and low-fat dressing |
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2 scoops French Vanilla
Formula 1, 2 tbsp Formula 3,
1 cup blueberries, 1 cup soy
or nonfat milk |
Stew with 3 oz. chicken breast,
vegetable broth, sliced carrots,
sliced celery, summer squash,
onions and green beans, dark
green salad with reducedcalorie
dressing |
Carrot sticks, celery sticks,
broccoli spears, 3 oz. sliced
turkey breast |
2 scoops French Vanilla
Formula 1, 2 tbsp Formula 3,
1 cup strawberries, 1 cup soy
or nonfat milk |
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7 egg-white omelet, 1 C salsa,
1/2 C broccoli, 1/2 C diced
tomato, 1 C spinach, 1 slice
whole-grain toast |
2 scoops Dutch Chocolate
Formula 1, 2 tbsp Formula 3, 1/2
banana, 1 cup soy or nonfat
milk |
1 Protein Bar,
1 apple |
4 oz. crab meat, 1/2 avocado,
dark green salad greens, grated
reduced-fat cheese, sliced
mango and reduced-calorie
dressing, 1 sliced apple |
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2 scoops French Vanilla
Formula 1, 2 tbsp Formula 3,
1 cup nonfat milk or soy milk,
1 cup mango chunks |
2 scoops French Vanilla
Formula 1, 2 tbsp Formula 3,
1 cup nonfat milk or soy milk,
1/2 kiwi and 1/2 cup strawberries |
1 packet Soup Mix |
3 oz. chicken breast with BBQ
sauce, tossed salad with
lowfat dressing, 2 cups
steamed spinach with
vinegar, 1 cup melon balls |
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1 cup nonfat cottage cheese,
1 cup mixed berries, 1 cup tomato juice |
2 scoops Cookies 'n Cream
Formula 1, 2 tbsp Formula 3,
1 cup nonfat milk or soy milk
1/2 banana, dash of cinnamon |
1 packet Soup Mix,
1 chopped vegetable salad
(tomato, carrot, cucumber,
peppers) with low-fat dressing
1 apple |
2 scoops French Vanilla
Formula 1, 2 tbsp Formula 3,
1 cup nonfat milk or soy milk,
3 diced apricots, dash of
almond extract |
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2 scoops Dutch Chocolate
Formula 1, 2 tbsp Formula 3,
1 cup nonfat milk or soy milk,
1/2 banana, sprinkle of instant
coffee crystals |
1 cup tomato soup,
4 oz. water-packed tuna
mixed with 2 cups chopped
vegetables, 1/4 avocado and
light Italian dressing |
1 Protein Bar |
2 scoops French Vanilla
Formula 1, 2 tbsp Formula 3,
1 cup nonfat milk or soy milk,
12 cup mandarin orange
segments, dash of coconut
extract |
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2 scoops French Vanilla
Formula 1, 2 tbsp Formula 3,
1 cup nonfat milk or soy milk,
1 cup blackberries, dash of
orange extract |
2 scoops Dutch Chocolate
Formula 1, 2 tbsp Formula 3,
1 cup nonfat milk or soy milk,
1 cup strawberries |
1 packet Roasted Soy Nuts,
1 cup tomato juice |
2 soy-protein burger patties,
grilled peppers, onion and
eggplant, tossed green salad
with low-fat dressing,
1 baked apple |
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