2109 Calorie Meal Plan

Protein
133 g
Carbs
239 g
Fat
69 g
Fiber
45 g
  • 2 cups cooked oatmeal (1 cup raw) w/non-fat Greek yogurt (150 g / 5.3 oz fruit flavored of your choice)
  • 1 large (5 oz / 142 g peeled) banana
3 Cutie (Mandarin orange)
  • 4 ounces (113 g) steamed and peeled shrimp
  • 4 cups spring salad mix
  • 2 tablespoons lite ranch dressing
  • 1 medium apple (about 5 ounces / 142 g)
Protein smoothie: 1 scoop plant based protein powder (25 g protein per scoop low fat low carb) blended with water and 1 cup frozen raspberries.
Turkey Tacos
  • 6 oz (170 g) (raw weight) lean (99%) ground turkey breast with Mexican (taco) seasonings browned in nonstick skillet with 1 tsp olive oil.
  • 1 cup shredded lettuce
  • 4 tablespoons salsa
  • 4 soft corn tortillas
  • 1/3 cup 2% Mexican shredded cheese
  • 1/2 medium avocado
4 squares dark chocolate (72%)