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Sample Meal Plan

This Meal Plan is intended to be an example of how to combine the foods from the different groups in the Healthy Foods List. Because there are 6 meals, it is important that the portion sizes are small. The frequency of the meals is designed to keep the metabolism elevated by preventing starvation.




Meal 1

Egg Whites, Whole Wheat Toast, Strawberries, Walnuts


Meal 2

Protein Shake with a Banana


Meal 3

Grilled Chicken Breast, Baked Potato, Carrots


Meal 4

Cottage Cheese, Pear


Meal 5

Baked Salmon, Brown Rice, Steamed Broccoli


Meal 6

Nonfat Yogurt, Raisins


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