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7-Day Meal Plan with 1500 calories, 150 grams of protein
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Breakfast |
Snack |
Lunch |
Snack |
Dinner |
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2 scoops French Vanilla
Formula 1 Nutritional Shake Mix, 3 tbsp
Formula 3, 1 cup nonfat milk or soy milk, 1 cup blueberries |
1 Protein Bars |
2 scoops French Vanilla Formula 1, 3 tbsp
Formula 3 Personalized Protein Powder, 1 cup nonfat
milk or soy milk,1 diced peach, ginger to taste, dash of almond extract |
1 packet Roasted Soy Nuts, 1 apple |
Open-faced 6 oz. turkey burger on 12 whole-grain
bun with condiments, tossed salad with tomato and avocado and lowfat
dressing, 2 cups steamed, mixed vegetables |
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2 scoops French Vanilla Formula 1, 3 tbsp
Formula 3, 1 cup nonfat milk or soy milk, 1 cup blackberries |
1 packet Soup Mix
with 1 cup chopped mixed vegetables |
2 scoops French Vanilla Formula 1, 3 tbsp Formula 3, 1 cup nonfat
milk or soy milk, 1/2 mango, dash of coconut extract |
1 Protein Bar, 1 orange |
Stew with 6 oz. chicken breast, vegetable broth,
celery, squash, onions and green beans, tossed green salad with low-fat dressing, 1 fresh pear |
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7 egg-white omelet with 1 cup steamed spinach, tomatoes, salsa, 1 slice
whole-grain toast, 1/2 grapefruit |
1 Protein Bar, 1 cup diced pineapple |
2 scoops Cookies 'n Cream Formula 1, 3 tbsp Formula 3, 1 cup nonfat
milk or soy milk, 1/2 banana |
1 packet Roasted Soy Nuts, 1 cup tomato juice |
2 scoops Dutch Chocolate Formula 1, 3 tbsp Formula
3, 1 cup nonfat milk or soy milk, 1 cup strawberries |
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2 scoops French Vanilla
Formula 1, 3 tbsp Formula 3, 1 cup nonfat milk or soy milk, 1 cup mango chunks |
1 Protein Bar, 1 fresh nectarine |
2 scoops French Vanilla
Formula 1, 3 tbsp Formula 3, 1 cup nonfat milk or soy milk, 1/2 kiwi
and 1/2 cup strawberries |
1 packet Soup Mix, 2 plums |
6 oz. chicken breast with
BBQ sauce, tossed salad, low-fat dressing (sparingly), 2 cups
steamed spinach with vinegar, 1/2 cup brown rice, 1 cup melon balls |
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1 cup nonfat cottage
cheese, 1 cup mixed berries, 1 slice wholegrain toast, 1 cup tomato juice |
1 Protein Bar, 1 fresh pear |
2 scoops Cookies 'n
Cream Formula 1, 3 tbsp Formula 3, 1 cup nonfat milk or soy milk, 1/2
banana, dash of cinnamon |
1 packet Soup Mix +
3 oz. diced, cooked chicken breast mixed in, 1 chopped vegetable salad (tomato, carrot,
cucumber, peppers) with low-fat dressing |
2 scoops French Vanilla
Formula 1, 3 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, 3 tbsp Formula 3, 1 cup nonfat milk or soy milk,
1/2 banana, sprinkle of instant coffee crystals |
1 packet Roasted Soy Nuts,
1 cup spicy-mixed vegetable juice |
1 cup tomato soup, 6 oz.
water-pack tuna mixed with chopped vegetables, 1/4 avocado, 1/2 cup cooked
pasta and light Italian dressing, 1 cup melon balls |
1 Protein Bar, 1/2 fresh papaya with lime juice |
2 tbsp French Vanilla
Formula 1, 3 tbsp Formula 3, 1 cup nonfat milk or soy milk, 1/2 cup mandarin
orange segments, dash of coconut extract |
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2 scoops French Vanilla Formula 1, 3 tbsp
Formula 3, 1 cup nonfat milk or soy milk, 1 cup blackberries, dash of orange extract |
1 packet Soup Mix with 1/2 cup brown rice
with 1 cup cooked spinach mixed in |
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 apple |
6 oz. grilled halibut with teriyaki sauce, grilled
peppers, onion and eggplant, tossed green salad with low-fat
dressing, 1 poached pear with cinnamon |
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