Start each day with 8 oz of warm water with lemon juice (fresh if possible) and have a glass of water

7 Day Slim Down Meal Plan with each meal and snack.

7-8 a.m. 10-10:30 a.m. 12-1:30 p.m. 3-4:30 p.m. 6-7:30 p.m.
Time BREAKFAST MORNING SNACK LUNCH AFTERNOON SNACK DINNER
(or within hr of rising) (or 2-3 h after breakfast)
(or 2 h after snack) (or 3 h after lunch) (or 3 h after snack)
Veggie Omelet, 1 egg + 4 egg whites 2 kiwi fruits or 2 1 can of low sodium wild salmon or 1 cup kale chips or 1 small 4oz Grilled Chicken Breast (organic
with spinach/kale or red peppers, clementines + 10 almonds
tuna mixed with 1 tbsp pesto, lemon Greek yogurt if possible) with large green salad
Monday
broccoli or mushrooms or walnuts & pepper eaten with an assortment dressed with 1 tbsp olive-oil based
(or Day 1)
of celery, bell pepper and carrot vinaigrette
sticks
Yogurt Crunch, cup Greek yogurt 1 small apple w/ 1 tbsp of 1 cup lentil soup with leafy green 1 hard-boiled egg 4oz Pork Tenderloin with roasted
with cup berries, 1 tsp ground 100% nut butter (no sugar side salad (dressed with 1 tbsp olive- carrots, parnips, Brussels sprouts
Tuesday
flaxseed, cup granola and sprinkle added) oil based vinaigrette) and 1 slice and apple
of cinnamon sprouted grain toast
Power Oatmeal, cup cooked large cup berries w/ 1 small 4 oz grilled chicken breast on a cup edamame sprinkled 4oz Baked Cod with green beans
flaked oats made with 1-2 scoops Greek yogurt or cottage Caesar salad with sea salt almandine and mashed cauliflower
natural protein powder mixed in, cheese
Wednesday
topped with 8 crushed walnuts and a
drizzle of honey or maple syrup

Choconut Smoothie, 1-2 scoops 1 hard-boiled egg Wholegrain Turkey & Avocado Wrap, 1 small Greek yogurt or 4 oz Flank Steak with mushroom
plain protein powder, 1 tbsp cocao 4 slices nitrite-free turkey, cottage cheese sauce and steamed broccoli, carrots
Thursday powder, 1 tbsp natural nut butter, 1 avocado, lettuce, cucumber and and peas
cup skim milk, banana, 4 ice alfalfa sprouts rolled into a high-fibre
cubes tortilla
Cottage Cheese Melon bowl, a Green tea latte with skimCurry Tuna Sandwich, 1 can tuna 1 tbsp >70% cocoa dark Ginger Soy Shrimp and Tofu Stir Fry
small cantaloupe or honey dew milk (no sugar added) mixed with 1 tbsp olive-oil based chocolate chips w/ 1 tbsp with sugar snap peas, red bell
Friday melon (seeds scooped out) filled with mayo, dill, turmeric, black pepper & pumpkin seeds pepper, water chestnuts and baby
cottage cheese pinch of cayenne with lettuce and corn served on shiratiki noodles
tomato on sprouted grain bread
Smoked Salmon Scramble, 2 eggs cup pineapple or mango Quinoa Salad with chickpeas, lentils, Smoothie with cup 4oz Miso-glazed Baked Salmon with
scrambled with 3 oz smoked salmon, w/ 1 small Greek yogurt or chopped spinach, zucchini and feta berries, cup skim milk baby bok choy and brown rice
Saturday
1 wedge Laughing Cow cheese, dill cottage cheese and 1 scoop protein
and green onions powder
Whole Grain Egg White Pancakes, Smoothie with cup Black bean and Sweet potato Chili 2 kiwi fruits or 2 4oz Beef Tenderloin with baked
follow instructions for a whole grain berries, cup skim milk with Spinach salad clementines + 10 almonds sweet potato and mesclun mix
Sunday pancake mix but substitute the and 1 scoop protein or walnuts
liquid for egg whites, serve with powder
berries and 100% maple syrup