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Almond

Milk Meal Plan for Women


Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast -Natural Nutrition -Natural Nutrition -Natural Nutrition -Natural Nutrition -Natural Nutrition -Natural Nutrition -Natural Nutrition
Protein Shake w/ Protein Shake w/ Protein Shake w/ Protein Shake w/ Protein Shake w/ Protein Shake w/ Protein Shake w/
almond milk and almond milk and almond milk and almond milk and almond milk and almond milk and almond milk and
benefiber blended benefiber blended benefiber benefiber benefiber benefiber blended benefiber
with ½ banana with 1 Tbsp almond -10 walnuts -1 small kiwi with ¾ cup -1 medium
-2 Tbsp sunflower butter blueberries and 1 nectarine
seeds cup spinach
Snack -½ cup -Natural Nutrition -1 cup leafy greens -1 Tbsp peanut -8 macadamia nuts -1 cup raspberries -Natural Nutrition
pomegranate Protein Shake w/ of choice butter -12 cherries Protein Shake w/
almond milk and -Vinaigrette: 2 tsp -1 cup celery almond milk and
benefiber olive oil + vinegar benefiber
and add-ins (garlic,
pepper, mustard)
Lunch -Natural Nutrition -Natural Nutrition -Natural Nutrition -Natural Nutrition Skillet: -1 cup your choice -Natural Nutrition
Protein Shake w/ Protein Shake w/ Protein Shake w/ Protein Shake w/ -2 eggs of greens with 2 oz. Protein Shake w/
almond milk and almond milk and almond milk and almond milk and -1 cup spinach of shrimp almond milk and
benefiber benefiber benefiber benefiber -½ cup onions, -¼ cup avocado benefiber blended
-½ cup steamed -1 small potato, -½ banana -¾ cup okra mushrooms, and -1.5 Tbsp regular with 1 Tbsp peanut
green beans baked with 2 tsp sautéed in 2 tsp tomatoes salad dressing butter and 1¼ cup
cooking oil cooking oil -1 small potato -½ cup corn strawberries
-½ cup steamed -2 tsp olive oil -Slices of tomatoes,
asparagus sweet peppers,
cucumbers
Snack -½ cup zucchini -2 small plums -½ cup cooked -Natural Nutrition -½ cup beet chips -Natural Nutrition -1 cup raw carrots
sautéed in 2 tsp carrots Protein Shake w/ baked with 2 tsp Protein Shake w/
cooking oil almond milk and cooking oil almond milk and
benefiber benefiber
Dinner -2 oz turkey breast -1 cup romaine -2 oz shrimp -2 oz pork loin -Natural Nutrition -½ cup edamame, Taco Salad:
-½ cup sweet -2 oz grilled chicken -2 tsp olive oil -½ cup corn Protein Shake w/ shelled -2 oz pulled beef
potato w/ 1 Tbsp -½ cup bell peppers -½ cup peas -½ cup apple sauce, almond milk and tenderloin
peanut butter and -½ cup black beans -4 apricots unsweetened benefiber blended -½ cup tomato
cinnamon -1.5 Tbsp regular -½ cup steamed with ¾ cup -¼ cup onions
-1 small apple salad dressing cauliflower blueberries -1 cup leafy greens
-½ cup black beans
-¼ cup salsa
Snack -Natural Nutrition -¾ cup pineapple -Natural Nutrition -10 pistachios -Natural Nutrition -Natural Nutrition -2 Tbsp pumpkin
Protein Shake w/ Protein Shake w/ Protein Shake w/ Protein Shake w/ seeds, roasted in 2
almond milk and almond milk and almond milk and almond milk and tsp cooking oil
benefiber benefiber benefiber benefiber
Fruits Veggies Meat/Meat Substitutes Fats Other
1 banana 3 cups spinach 2.5 oz chicken 1 1/3 gallon almond 31.5 scoops of Natural
1 small apple 1 cup romaine lettuce 2.5 oz pork loin milk Nutrition protein powder
1 small kiwi 3 cups leafy greens 2.5 oz beef loin 3 Tbsp peanut butter ~7/8 cup Benefiber
½ cup unsweetened 1½ cup carrots 2.5 oz turkey breast 1 Tbsp almond butter
applesauce 1 medium bell pepper 2.5 oz shrimp 10 pecans Garlic
1 small pomegranate or 1 cup celery 4 eggs 10 walnuts Black pepper
container arils ¾ cup beets 10 pistachios Mustard
1 grapefruit ¾ cup okra 8 macadamia nuts Vinegar
1 small pineapple ½ cup asparagus **weight for meat is 2 Tbsp pumpkin seeds
1 6 oz container ½ cup cauliflower slightly higher than on 2 Tbsp sunflower seeds
blueberries 1 container mushrooms menu to account for ¼ cup regular salad
1 6 oz container ½ cup green beans shrinkage during dressing
blackberries ½ cup edamame, shelled cooking 1 1/8 cups olive or
1 6 oz container 1 small zucchini cooking oil
raspberries 1 small tomato ¼ cup avocado
1 container strawberries 1 small onion
12 cherries 1 small cucumber
1 small orange ¼ cup salsa
2 small plums
1 medium nectarine 2 small potatoes
4 apricots 1 small sweet potato
1 cup black beans
½ cup green peas
1 cup corn








Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14
Breakfast -Natural Nutrition -Egg bake (2 eggs) -Natural Nutrition -Natural Nutrition -Natural Nutrition -½ grapefruit -2 oz ground turkey
Protein Shake w/ w/ 1 cup peppers, Protein Shake w/ Protein Shake w/ Protein Shake w/ -½ cup sweet potato -1 small potato
almond milk and onions, mushrooms almond milk and almond milk and almond milk and -2 tsp olive oil - ½ cup mushrooms,
benefiber -½ cup sweet potato benefiber benefiber blended benefiber blended drizzle ¼ cup onions, and ½
with ¾ blackberries with 1 Tbsp peanut -10 pecans cup spinach sautéed
butter in 2 tsp cooking oil
Snack -1 cup raspberries -1 small apple -¾ cup mandarin -Natural Nutrition -½ cup brussels -Natural Nutrition -½ cup mango
-1 Tbsp peanut oranges Protein Shake w/ sprouts roasted in 2 Protein Shake w/
butter w/ cinnamon almond milk and tsp cooking oil almond milk and
benefiber benefiber
Lunch -Natural Nutrition -Natural Nutrition -Natural Nutrition -Lettuce wrap w/ -Natural Nutrition -1 cup spinach -Natural Nutrition
Protein Shake w/ Protein Shake w/ Protein Shake w/ 2 oz. chicken and 1 Protein Shake w/ -2 hard boiled eggs Protein Shake w/
almond milk and almond milk and almond milk and cup tomato, pepper, almond milk and -1 cup bell peppers, almond milk and
benefiber benefiber benefiber cucumber slices benefiber mushrooms, red benefiber
-½ cup black beans -1 cup raw -½ cup pear -1.5 Tbsp regular -1 medium peach onion, and tomato
-½ cup tomato broccoli/cauliflower -12 almonds salad dressing -1.5 Tbsp regular
-¼ cup avocado -1.5 Tbsp regular -1/2 cup corn salad dressing
salad dressing
Snack -Natural Nutrition -1 clementine -1 cup bell peppers -17 grapes -Natural Nutrition -Natural Nutrition -1 cup raw
Protein Shake w/ -1.5 Tbsp regular Protein Shake w/ Protein Shake w/ vegetable strips
almond milk and salad dressing almond milk and almond milk and -¼ cup guacamole
benefiber benefiber benefiber (tomato, cilantro,
garlic, onion, ¼ cup
avocado)
Dinner -2 oz. chicken breast -Natural Nutrition - 2 oz tilapia fillet -Natural Nutrition - 2 oz baked salmon -Natural Nutrition -Natural Nutrition
-1 cup steamed Protein Shake w/ cooked with 2 tsp Protein Shake w/ fillet, topped with: Protein Shake w/ Protein Shake w/
brussel sprouts almond milk and cooking oil almond milk and -½ cup black beans almond milk and almond milk and
-1 small potato benefiber -1 lemon slice benefiber mixed with ½ cup benefiber benefiber
-2 tsp olive oil -10 pistachios -1 cup cooked mixed -½ cup chickpeas corn, ¼ cup avocado -1 small kiwi
drizzle veggies (green roasted with 2 tsp and cilantro -10 cashews
beans, carrots, corn) olive oil -1 cup cooked
broccoli
Snack -½ banana -Natural Nutrition -Natural Nutrition -1 cup carrots - 1¼ cup -1 small orange -Natural Nutrition
-1 Tbsp almond Protein Shake w/ Protein Shake w/ -1 Tbsp peanut strawberries Protein Shake w/
butter almond milk and almond milk and butter almond milk and
benefiber benefiber benefiber
Fruits Veggies Meat/Meat Substitutes Fats Other
1 banana ½ cup green beans 5 oz chicken breast 1 1/3 gallon almond 31.5 scoops Natural
1 small apple 1½ cups spinach 2.5 oz tilapia milk Nutrition protein powder
17 grapes 2 medium bell peppers 2.5 oz salmon 3 Tbsp peanut butter ~7/8 cup Benefiber
1 6 oz container 2 cups cauliflower or 2.5 oz ground turkey 1 Tbsp almond butter
blackberries broccoli 4 eggs 12 almonds Cinnamon
1 small kiwi 1½ cups carrots 10 cashews Lemon juice/slice
1 container strawberries 1 small tomato 10 pistachios Cilantro
1 clementine 1½ cups brussels sprouts **weight for meat is ¼ cup regular salad Garlic
1 6 oz container 1 small onion slightly higher than on dressing
raspberries 1 container mushrooms menu to account for ¾ cup olive or cooking
1 small pear 1 small cucumber shrinkage during oil
1 medium peach cooking ¾ cup avocado
1 small mango 2 small potatoes
¾ cup mandarin oranges ½ small sweet potato
1½ cups corn
1 can black beans
1 can chickpeas
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21
Breakfast -Natural Nutrition -Natural Nutrition -Natural Nutrition -Natural Nutrition -1 small apple -Natural Nutrition -Natural Nutrition
Protein Shake w/ Protein Shake w/ Protein Shake w/ Protein Shake w/ -1 Tbsp peanut Protein Shake w/ Protein Shake w/
almond milk and almond milk and almond milk and almond milk and butter almond milk and almond milk and
benefiber benefiber benefiber benefiber benefiber with 1 benefiber
-12 almonds -4 apricots -1 cup honeydew Tbsp peanut butter

Snack -1¼ cups -12 cherries -½ cup -Natural Nutrition -Natural Nutrition -1 cup raspberries -Natural Nutrition
watermelon -8 walnuts unsweetened Protein Shake w/ Protein Shake w/ -8 macadamia nuts Protein Shake w/
applesauce almond milk and almond milk and almond milk and
benefiber benefiber benefiber

Lunch -Avocado Chicken -Natural Nutrition -Natural Nutrition -2 oz beef sirloin -Natural Nutrition -Natural Nutrition -1 cup leafy greens
Salad in lettuce Protein Shake w/ Protein Shake w/ -½ cup steamed Protein Shake w/ Protein Shake w/ -½ cup fresh pear
wrap (2 oz chicken almond milk and almond milk and green beans almond milk and almond milk and -2 Tbsp sunflower
breast, 2 Tbsp benefiber with 1 benefiber -1 small potato benefiber benefiber seeds
celery, ¼ cup Tbsp almond butter -1 cup carrots -2 tsp olive oil -¾ cup blueberries -1.5 Tbsp regular
avocado, ½ cup -1 Tbsp almond drizzle salad dressing
small apple) butter
-1 cup snap peas

Snack -Natural Nutrition -1 medium peach -Natural Nutrition -Natural Nutrition 1 cup raw -Natural Nutrition -2 oz lobster
Protein Shake w/ Protein Shake w/ Protein Shake w/ cauliflower and Protein Shake w/ -½ cup corn
almond milk and almond milk and almond milk and cherry tomatoes almond milk and -½ cup mashed
benefiber benefiber benefiber benefiber cauliflower
-10 cashews -½ cup zucchini in 2
tsp olive oil
Dinner -½ cup roasted -1 medium bell -Pumpkin Custard: -1 cup bell pepper -Baked Tilapia with -2 oz pork loin -Natural Nutrition
butternut squash pepper, (¼ cup -½ can pumpkin -¼ avocado made Crust: -½ cup edamame, Protein Shake w/
with 2 tsp olive oil onion, ¼ cup -¼ cup whole milk into guacamole -2 oz tilapia shelled almond milk and
and cinnamon mushrooms in 2 tsp -2 eggs, beaten (with tomato, - 1 Tbsp regular -½ cup sweet benefiber
-½ cup steamed olive oil), ¼ cup -1 tsp vanilla onion, garlic) mayonnaise potato -15 almonds
broccoli tomatoes, ½ cup -1 tsp pie spices -½ Tbsp mustard
black beans Bake 45-50 min at -10 pecans
-¾ cup cauliflower 350 degrees -1 small potato
rice -10 pecans -½ cup broccoli
Snack -Natural Nutrition -Natural Nutrition -½ cup brussels -1 medium -Natural Nutrition -1 clementine -1 kiwi
Protein Shake w/ Protein Shake w/ sprouts in 2 tsp nectarine Protein Shake w/
almond milk and almond milk and olive oil almond milk and
benefiber (frozen) benefiber -½ cup sweet benefiber
potato
Fruits Veggies Meat/Meat Substitutes Fats Other
1¼ cup watermelon 1 cup snap peas 2.5 oz chicken breast 1 1/3 gallon almond 31.5 scoops Natural
2 small apples 1 cup broccoli 2.5 oz tilapia milk Nutrition protein powder
12 cherries 1 medium bell pepper 2.5 oz lobster 2 Tbsp peanut butter ~7/8 cup Benefiber
1 medium peach 1 cup leafy greens 2.5 oz beef sirloin 2 Tbsp almond butter
1 medium nectarine 1 container mushrooms 2.5 oz pork loin 27 almonds Vanilla extract
4 apricots 1 small onion 2 eggs 10 cashews Pumpkin pie spice
½ cup applesauce 1 small tomato ¼ cup regular salad Mustard
1 cup honeydew 2 cups cauliflower dressing Garlic
1 6 oz container 1 cup carrots **weight for meat is ¾ cup olive or cooking
blueberries ½ cup brussels sprouts slightly higher than on oil
1 6 oz container ½ cup green beans menu to account for ½ cup avocado
raspberries 1 medium bell pepper shrinkage during 1 Tbsp regular
1 clementine 1 small zucchini cooking mayonnaise
1 small pear ½ cup edamame
1 kiwi ½ can pumpkin
Small amount celery

1 small butternut squash


1 can black beans
½ cup corn
2 small potatoes
1 cup sweet potato
Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28
Breakfast -Natural Nutrition -Natural Nutrition -12 pistachios -Natural Nutrition -Natural Nutrition -Natural Nutrition -½ banana
Protein Shake w/ Protein Shake w/ -¾ cup blackberries Protein Shake w/ Protein Shake w/ Protein Shake w/ -10 peanuts
almond milk and almond milk and almond milk and almond milk and almond milk and
benefiber blended benefiber benefiber benefiber benefiber
with 1 Tbsp almond
butter

Snack -½ grapefruit -Natural Nutrition -Natural Nutrition -¾ cup pineapple -¾ cup mandarin -1 small apple -Natural Nutrition
Protein Shake w/ Protein Shake w/ -12 cashews oranges -1 Tbsp almond Protein Shake w/
almond milk and almond milk and butter almond milk and
benefiber benefiber benefiber

Lunch -Natural Nutrition -Natural Nutrition -Natural Nutrition -Natural Nutrition -2 oz shrimp -Deviled eggs: 2 -Natural Nutrition
Protein Shake w/ Protein Shake w/ Protein Shake w/ Protein Shake w/ -¼ cup avocado hard-boiled eggs, Protein Shake w/
almond milk and almond milk and almond milk and almond milk and with 2 tsp olive oil mix yolks with 2 tsp almond milk and
benefiber benefiber benefiber benefiber to make a sauce regular benefiber
-½ cup corn -1 cup carrots -1 cup leafy greens - ¼ cup avocado -1 cup zucchini mayonnaise, 1/3 -1 cup snap peas
-1 Tbsp peanut -1.5 Tbsp regular with seasonings spirals tsp vinegar, 1/3 tsp -1.5 Tbsp regular
butter salad dressing -½ cup garbanzo - ½ cup corn Dijon mustard, salad dressing
beans paprika
-1 cup pepper strips
Snack -1 cup mini sweet -½ cup -1 small orange -Natural Nutrition -½ cup broccoli, -Natural Nutrition -Natural Nutrition
peppers pomegranate Protein Shake w/ steamed Protein Shake w/ Protein Shake w/
almond milk and -½ cup baked sweet almond milk and almond milk and
benefiber potato benefiber benefiber
-½ cup green beans -1 cup cantaloupe
Dinner -2 oz salmon -2 oz scallops -2 oz ground -2 oz lean ground -Natural Nutrition -Natural Nutrition -2 oz beef loin
-2 cups leafy greens -1 cup sautéed chicken turkey Protein Shake w/ Protein Shake w/ strips
-2 tsp olive oil and green beans with 2 -1 cup mushrooms -1 cup sautéed almond milk and almond milk and -½ cup peas
vinegar mixture tsp olive oil and onions in 2 tsp mushrooms and benefiber benefiber -½ cup cauliflower
-1 ¼ cups -½ cup roasted olive oil kale with 2 tsp -2 small plums -1 small potato, cut rice
strawberries potatoes -½ cup acorn cooking oil into fries and baked
-12 slivered squash -½ cup spaghetti with 2 tsp olive oil
almonds -½ cup asparagus squash
Snack -Natural Nutrition -15 almonds -Natural Nutrition -½ cup mango -Natural Nutrition -1 cup honeydew -½ cup black beans
Protein Shake w/ -½ cup pear Protein Shake w/ Protein Shake w/ -¼ cup avocado
almond milk and almond milk and almond milk and -½ cup tomato
benefiber benefiber benefiber -cilantro
Fruits Veggies Meat/Meat Substitutes Fats Other
1 grapefruit 1 medium bell pepper 2.5 oz chicken breast 1 1/3 gallon almond 31.5 scoops Natural
1 container strawberries 1 cup mini peppers 2.5 oz salmon milk Nutrition protein powder
1 small pomegranate or 3 cups leafy greens 2.5 oz ground turkey 1 Tbsp peanut butter ~7/8 cup Benefiber
container arils ½ cup cauliflower 2 eggs 2 Tbsp almond butter
1 small pear 1 cup snap peas 2.5 oz shrimp 27 almonds Vinegar
1 6 oz container 1 small tomato 2.5 oz scallops 12 cashews Mustard
blackberries 1 container mushrooms 2.5 oz beef loin 12 pistachios Paprika
1 small orange 1 small onion 10 peanuts Cilantro
1 small pineapple 1 cup carrots ¼ cup regular salad
1 small mango 1½ cup green beans **weight for meat is dressing
¾ cup mandarin oranges 1 small spaghetti squash slightly higher than on ¾ cup olive or cooking
2 plums 1 small zucchini menu to account for oil
1 small apple ½ cup broccoli shrinkage during 2 tsp regular mayonnaise
1 cup honeydew ½ cup asparagus cooking ¾ cup avocado
1 cup cantaloupe
1 banana 1 can garbanzo beans
1 can black beans
1 cup corn
1 small potato
1 small sweet potato
½ cup peas
1 small acorn squash