Welcome to week three of the Summer Body Shape-Up Community Challenge. Here's your meal plan from nutritionist Sophie Pachella. Each day, you'll be eating an average of 1500 calories. To find out more about the basis of the meal plan, who should eat more than 1500 calories, substitutions you can make on it and get Sophie's eating tips for success on the plan, click here.
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Monday
Breakfast
1/2 cup of 5-minute oats and 1 banana
Snack
1 apple with 1 tbsp of peanut butter
Lunch
turkey sandwich: 2 slices of light bread (such as Weight Watchers) with 4 ounces of turkey breast, optional: 1 slice of non-fat cheese, non-fat mayo and tomato
Snack
1 Vitamuffin and 1 LightFull shake
Dinner
5-ounce lean steak, 1 baked sweet potato and 1 cup of steamed veggies
Snack
15 almonds and a 6-ounce 0% Greek yogurt (sweetened as you like)
Tuesday
Breakfast
6-ounce 0% Greek yogurt (sweetened as you like) or 1 non-fat yogurt under 100 calories, add 15 almonds and 1/2 cup of Fiber One cereal
Snack
1 string cheese and 1 hard-boiled egg
Lunch
6 ounces of sliced turkey with asparagus and 1/4 avocado. Wrap each slice of turkey around an asparagus spear with a sliver of avocado. Optional: Add more veggies to the turkey wrap.
Snack
1 package of CrumCreek soynuts trail mix and a 6-ounce 0% Greek yogurt (or other yogurt under 100 calories)
Dinner
6 ounces of fish, chicken or lean beef stir-fried with mixed veggies. (You may use seasonings listed in the condiments section here). Alternately, you can eat 12 to 15 pieces of sashimi (sushi without the rice) and a cup of veggies of your choice
Snack
2 tbsp peanut butter
Wednesday
Breakfast
5 scrambled egg whites with 1 slice of non-fat cheese on a toasted whole wheat English muffin
Snack
6-ounce 0% Greek yogurt (or other non-fat yogurt under 100 calories) topped with 1/2 cup of Fiber One cereal and 6 almonds
Lunch
1 Weight Watchers bagel (or similar low-carb, high protein 150-calorie equivalent) with 2 ounces of lox (smoked salmon) and 2 tbsp of non-fat cream cheese, (Optional: tomato, onion capers). Turkey, roast beef, chicken or tuna may be substituted for lox.
Snack
1 protein bar (under 180 calories, less than 6 grams of fat)
Dinner
Pizza: Whole wheat wrap topped with tomato sauce, 2 ounces of reduced-fat mozzerella, your choice of veggies (unlimited) and 1 tbsp parmesan cheese. Put in oven and broil.
Snack
15 almonds and 1 sugar-free hot cocoa
Thursday
Breakfast
1 cup of Kashi GoLean cereal with 1/2 cup of skim milk. (Optional: Add 1/2 cup of Fiber One cereal to Kashi cereal for more fiber).
Snack
MIni cheesecake: 1/2 cup of fat-free cottage cheese blended with 1/2 package of sugar-free cheesecake-flavored Jell-O powder. Blend on high speed until completely smooth and freeze for 15 minutes before eating.) (Optional: Top with sugar-free pineapple preserves or any other flavor).
Lunch
Turkey lettuce wraps: Divide the following toppings between two large lettuce leaves: 4 ounces of cooked ground turkey, 1/4 cup of non-fat refried beans, 1 ounce of reduced-fat cheese, chopped tomato and 2 tbsp of 0% Greek yogurt (in lieu of sour cream). (Optional: Sprinkle with taco seasoning)
Snack
Chocolate banana smoothie: Blend 1 cup of skim milk with 2 tbsp cocoa powder and sweetened with 1/2 small frozen banana
Dinner
2 cups (cooked) of Barilla Plus pasta. Add 1/2 cup of tomato sauce (any brand with less than 3 grams of fat per serving) mixed with 1 cup steamed mixed vegetables (Using frozen veggies makes it easier). Use any seasonings listed in condiments section. Mix in 1/4 cup of reduced-fat mozzarella or parmesan cheese.
Snack
15 almonds and 1 sugar-free hot cocoa
Friday
Breakfast
1 whole wheat wrap with 2 tbsp of shredded low-fat cheese and either 3 slices of turkey bacon or 3 ounces of deli turkey or 1 whole scrambled egg.
Snack
1 Morningstar corndog or 1 package of CrumCreek soynuts
Lunch
Tuna melt: 1 whole-grain English muffin, open-faced, topped with 3 ounces of water-packed tuna and 1/4 cup of low-fat cheese, broiled. Have a 6-ounce 0% Greek yogurt or other non-fat yogurt under 100 calories.
Snack
1 Vitamuffin and 1 LightFull smoothie
Dinner
Egg frittata: 6 egg whites (or 1 cup of egg substitute) mixed with 1/4 cup of low-fat cheese, sauteed onions and mushrooms, 2 tbsp of turkey bacon. Bake until set as either one large frittata or in 3 muffin cups. Serve with a side salad.
Snack
15 almonds and 1 tbsp of semi-sweet chocolate chips
Saturday
Breakfast
5 scrambled egg whites with 2 ounces of low-fat cheese
Snack
6-ounce Greek yogurt, 12 almonds
Lunch
1 bag of soy chips with 1 tbsp of peanut butter and a string cheese with 1 cup of baby carrots
Snack
1 cup of Kashi GoLean cereal with 1/2 cup of skim milk
Dinner
6 ounces of ground lean beef burger, 1 cup of steamed vegetables and half a sweet potato, (Optional: 1 slice of non-fat cheese, onion and tomato on burger)
Snack
1 package of CrumCreek soy nuts or 1 1/2 tbsp peanut butter
Sunday
Breakfast
Pancakes: Ground 1/4 cup of 5-minute oats in a food processor to make flour. Mix in 4 egg whites and 2 tbsp skim milk. Cook as two pancakes. top with 2 tbsp of sugar-free syrup and 1/3 banana or 1/2 cup of berries
Snack
6 almonds and a glass of chocolate milk (Mix 1 cup of skim milk with 2 tbsp of unsweetened cocoa powder and sweetener to taste. Drink hot or cold. Add 2 tsp of instant coffee mix for a little kick.)
Lunch
Tuna sandwich: 2 slices of light bread (such as Weight Watchers brand) with 1 small can of water-based tuna mixed with non-fat mayo. (Optional: Add 1 slice of non-fat cheese, lettuce and tomato). Have a 6-ounce 0% Greek yogurt or other non-fat yogurt under 100 calories
Snack
1 inch slice of high-protein banana bread or 1 bag of soy chips
Dinner
Peanut sesame noodles: 2 cups (cooked) of Barilla Plus pasta with 1 cup of frozen mixed Asian vegetables. Dress with 1/2 tbsp peanut butter mixed with 1 tbsp soy sauce, 1 tbsp rice vineagar, 1 tsp red pepper flakes, a few drops of sesame oil and enough water or skim milk to reach a thick dressing consistency.
Snack
Blend together: 1/2 tbsp peanut butter, 1/2 cup non-fat cottage cheese and 1/3 small banana or have 2 tbsp of semi-sweet chocolate chips and a dozen nuts.
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