3- Day Sample Menu
3- Day Sample Menu
Hey CFHCC Members, here is a sample 3 day meal plan that might help you get jump started on improving your nutrition!
| Oatmeal + Fruit + Eggs
(Day 1 breakfast) ½- 1 C Old fashioned oatmeal (cooked using non-fat milk or water) ½ C berries 2 whole eggs
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Chicken Salad Sandwich
(Day 1 Lunch) 2 slices whole wheat bread/ pita/ wrap 5 oz. can chicken breast 2-4 Tbsp. light mayo or mayo alternative (like spectrum) 1 oz. (or 10 walnut halves) Handful of craisins (optional) ¼ C chopped celery 2 Tbsp. chopped red onion Serve with 1 orange or other fruit |
Chicken or Turkey Burger
(Day 1 Dinner) 1 turkey or chicken breast patty 1 whole wheat sandwich bun topped with avocado, tomato, onion, lettuce Serve with small baked sweet potato
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| Breakfast Sandwich
(Day 2 breakfast) Whole grain English muffin (Ezekiel brand makes a good one) 1 egg cooked in a microwave-safe dish 1 slice tomato and/ or avocado 1 slice low-fat cheese |
Quinoa & Grilled Chicken
(Day 2 Lunch) 3-4 oz. Grilled chicken breast or rotisserie chicken ½-1 C cooked quinoa with ½ C fresh chopped bell pepper mixed in 1T olive oil, salt and pepper to taste
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Fish Tacos
(Day 2 Dinner) 5 oz. fish (salmon, shrimp, or other white fish) 2 small/ medium whole wheat tortillas Add cabbage, avocado, tomato, or mango salsa (you can buy this pre-made) Serve with side salad of mixed greens, tomato, cucumber, cheese, and olive oil dressing
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| Almond butter, Banana & Toast
(Day 3 breakfast) 2 slices whole wheat toast 2 Tbsp. all natural Almond butter 1 Banana
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Turkey Sandwich
(Day 3 Lunch) 3 oz. sliced turkey breast 2 slices whole wheat bread 1 T low-fat mayo or mustard 1 slice low-fat cheese (optional) Lettuce, tomato, onion, avocado (optional) Serve with 1 apple or other piece of fruit |
Potato & Protein
(Day 3 Dinner) 5 oz. lean protein like tofu, fish or chicken 1 small/ medium sweet potato 1 C asparagus steamed, grilled, or roasted |
| Snacks
Include healthy snacks throughout the day as needed Protein shake/ bar Low-fat/ Non-fat plain greek yogurt Low-fat/ Non-fat cheese Nuts &/or nut butter Fruit/ veggies
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Snacks
Include healthy snacks throughout the day as needed Protein shake/ bar Low-fat/ Non-fat plain greek yogurt Low-fat/ Non-fat cheese Nuts &/or nut butter Fruit/ veggies |
Snacks
Include healthy snacks throughout the day as needed Protein shake/ bar Low-fat/ Non-fat plain greek yogurt Low-fat/ Non-fat cheese Nuts &/or nut butter Fruit/ veggies |
