Over the next few weeks you will begin to learn about making healthy choices and portion control. The 1-Week Menu Plan allows you to plan your meals and get your groceries in advance—which further increases your weight loss success.
1 Week Menu Plan
The food choices in the menu plan inspire variety in your diet and inspire creativity in your meals! This is your time to enjoy new meals and create new flavours using the free flavourings listed below—so, have some fun! Be sure to record what you are eating and also any changes you make to the menu plan.
UNLIMITED ITEMS Beverages: water, plain herbal tea, black coffee, mineral water, Crystal Light, diet pop Flavouring and Spices: All spice, almond extract, basil, bay leaf, cayenne, chives, cilantro, cinnamon, cloves, coriander, curry, cumin, dill, garlic/garlic powder, ginger, jalapeno pepper, lime juice (fresh), lemon juice (fresh), marjoram, mint, mustard, nutmeg, onion (powder), onion extract, oregano, paprika, parsley, pepper, peppermint extract, pepper, poppy seed, poultry seasoning, prepared mustard, rosemary, sage, savory, sugar-free flavorings, Tabasco sauce, tarragon, thyme, turmeric, artificial vanilla extract, vinegar (white, red, wine, apple cider).
Meal Plan : Day One
Water: 8 Glasses (choose one of the following menu plans which best suits your tastes) BREAKFAST 2 Scoops Vanilla Nutralean 250ml of milk ( soy, almond, coconut) 2tbsp Sugar free Salted Caramel Syrup
LUNCH • 5 oz chicken • 1⁄4 cup carrots • 1 tsp olive oil with vinegar to taste • 1⁄2 oz cheese (any type, rm)
SNACK 3/4 cup Carrots with Homemade Nutralean Ranch Dip
DINNER 1 Cup Protein Treats Protein Pasta sauce http://tinyurl.com/j4ostlx
SNACK Chocolate Mocha Protein Shake http://tinyurl.com/zcn5a3m
1/2 cup cooked zucchini
BREAKFAST
LUNCH
SNACK
2 Scoops Chocolate Nutralean 250ml of water, or milk ( soy, almond, coconut)
• 5 oz chicken • 1⁄4 cup carrots • 1 tsp olive oil with vinegar to taste • 1⁄2 oz cheese (any type, rm)
1/4 Cup Cottage Cheese
DINNER
SNACK
1 cup Protein Treats Zucchini Lasagna
Iced Cappuccino Protein Shake
http://bit.ly/1UWuGRv
http://bit.ly/1REumE1
2tbsp Mint Extract BREAKFAST 2 Scoops Vanilla Mocha Nutralean 250ml of water, or milk ( soy, almond, coconut) Heat for 40 Sec in Microwave
LUNCH • 2 eggs (whole) • 1 tsp mayonnaise • 1 cup baby spinach • 1⁄4 cup onions • 1⁄4 cup tomato • 3 oz greek yogurt
SNACK
DINNER
Enjoy a Protein Treat Cherry Macaroons!
1 cup Protein Treats Grilled Cheese
http://tinyurl.com/jkvjd4j
http://tinyurl.com/h8p2tnl
1/2 cup veggies.
SNACK Old Fashioned Vanilla Milkshake Protein Shake http://tinyurl.com/zca3ukw
Meal Plan : Day Two
Water: 8 Glasses (choose one of the following menu plans which best suits your tastes) BREAKFAST 2 Scoops Vanilla Nutralean 250ml of water 1 bag of Chai Tea
LUNCH • 5 oz chicken • 1⁄2 cup onions • 1⁄2 cup mushrooms • 1⁄2 cup peppers • 1 tsp olive oil • Garlic & spices to taste
BREAKFAST
LUNCH
2 Scoops Chocolate Nutralean 250ml of water, or milk ( soy, almond, coconut)
• 3 oz chicken) • 1 slice Protein Bread • Mustard to taste • 1⁄2 cup spinach • 1⁄2 cup cucumber
SNACK 3/4 cup Celery with Homemade Nutralean Ranch Dip
LUNCH
2 Scoops Vanilla Mocha Nutralean 250ml of water, or milk ( soy, almond, coconut)
• 2 fish fillets • 1 cup green beans • 1 tsp butter • 2 tbsp mayonnaise (fat-free) with 1⁄2 tsp mustard (tartar sauce)
Heat for 40 Sec in Microwave
Protein Treats Protein Pizza
SNACK Pumpkin Protein Shake http://tinyurl.com/jrjdwsj
http://tinyurl.com/zgaoljh
SNACK Enjoy a Protein Treat Delicious Protein Bar http://tinyurl.com/gw4lutp
1 tbsp Nut butter of your choice BREAKFAST
DINNER
SNACK Enjoy a Protein Treat Salted Caramel Protein Slimbits http://tinyurl.com/jt4532v
DINNER • 5 oz chicken • 1⁄2 cup spinach • 1⁄2 cup plum tomatoes • 1 cup cucumber • 1 tsp olive oil with vinegar & spices to taste
DINNER • 2 oz tuna or salmon • 1⁄4 cup carrots • 1⁄4 cup celery • 1⁄4 cup cucumber • 1⁄2 oz almonds • Nutralean Protein Dip
SNACK Orange Creamcicle Protein Shake http://tinyurl.com/je8welh
SNACK Chocolate Cheesecake Protein Shake http://tinyurl.com/zpcyl4c
Meal Plan : Day Three
Water: 8 Glasses (choose one of the following menu plans which best suits your tastes) BREAKFAST 2 Scoops Vanilla Nutralean 250ml of milk ( soy, almond, coconut)
LUNCH • 4 oz pork loin • 1⁄2 cup squash • 1 tsp butter
SNACK 3/4 cup Cucumber with Homemade Nutralean Ranch Dip
1 packet sugar free lemon Jello
BREAKFAST 2 Scoops Chocolate Nutralean 250ml of water, or milk ( soy, almond, coconut)
LUNCH • 3 oz crab meat • 1 cup lettuce • 1⁄4 cup tomato • 1⁄4 cup peppers • 1 oz cheese
SNACK 1/4 Cup plain greek yogurt mixed with one scoop Chocolate Nutralean and Stevia to taste
DINNER • 4oz Ground Beef • 1⁄4 cup onion • 1⁄2 cup peppers • 1⁄2 cup mushroom • 1/2 cup Lettuce • 2 tbsp salsa • 2 tbsp sour cream DINNER • 5 oz Fish • 1⁄2 cup green peas
SNACK Snickers Protein Shake http://tinyurl.com/z3kw4mq
SNACK
Strawberry Protein Milkshake http://tinyurl.com/zjcstvk
1tbsp instant coffee BREAKFAST 2 Scoops Vanilla Mocha Nutralean 250ml of water, or milk ( soy, almond, coconut) Heat for 40 Sec in Microwave
LUNCH • 2 eggs (whole) • 1 tsp mayonnaise • 1 cup baby spinach • 1⁄4 cup onions • 1⁄4 cup tomato • 3 oz greek yogurt
DINNER
SNACK
Enjoy a Protein Treat Protein Snowballs!
Protein Treats Fresh & Zesty Fish
Chocolate Mocha Protein Shake
http://tinyurl.com/j8vbum4
http://tinyurl.com/h4fgoju
http://tinyurl.com/zcn5a3m
SNACK
Meal Plan : Day Four
Water: 8 Glasses (choose one of the following menu plans which best suits your tastes) BREAKFAST 2 Scoops Vanilla Nutralean 250ml of milk ( soy, almond, coconut) 2tbsp Sugar free Lime Extract BREAKFAST 2 Scoops Chocolate Nutralean 250ml of water, or milk ( soy, almond, coconut) 2tbsp Sugar Free Raspberry Extract BREAKFAST 2 Scoops Vanilla Mocha Nutralean 250ml of water, or milk ( soy, almond, coconut) Heat for 40 Sec in Microwave
LUNCH • 4 oz crab meat • 1 cup spinach • 1⁄4 cup red onion • 1⁄2 cup tomatoes • 2 tbsp avocado
LUNCH • 5 oz salmon 1 Serving Protein Treats Mashed Fauxtatoes https://youtu. be/8FeF5fGHrIA LUNCH
• 1/2 cup Egg Salad • 1 cup Romaine • 2 slices bacon
SNACK Enjoy a Protein Treat No Bake Chocolate Protein Bars! http://tinyurl.com/jr55ge7
SNACK
Enjoy a Protein Treat Carrot Cake! http://tinyurl.com/hmff6yh
SNACK
Enjoy a Protein Treat! Peanut Butter Cookies! http://tinyurl.com/zsvoqo6
DINNER Protein Treats Tuna Salad Boats http://tinyurl.com/jhu4xup
DINNER • 2 cups salad Greens • 2 Tbsp Caesar Salad Dressing (low carb) • 1 cup chicken
DINNER • 1 italian sausage link • 1 cup broccoli • 1 Tbsp butter • 2 Tbsp parmesan
SNACK
Iced Cappuccino Protein Shake http://tinyurl.com/gtdc3qq
SNACK
Old Fashioned Vanilla Milkshake Protein Shake http://tinyurl.com/zca3ukw
SNACK
Pumpkin Protein Shake http://tinyurl.com/jrjdwsj
Meal Plan : Day Five
Water: 8 Glasses (choose one of the following menu plans which best suits your tastes) BREAKFAST 2 Scoops Vanilla Nutralean 250ml of milk ( soy, almond, coconut)
LUNCH • 4 oz chicken • 1 cup asparagus
SNACK Enjoy a Protein Treat Salted Caramel Cake Pops! http://tinyurl.com/gukrxze
DINNER • 2 eggs • 2 Tbsp Plain Greek Yogurt • 1⁄2 cup veggies • 2oz Cheddar cheese
SNACK Orange Creamcicle Protein Shake http://tinyurl.com/je8welh
2tbsp Sugar free strawberry Syrup BREAKFAST 2 Scoops Chocolate Nutralean 250ml of water, or milk ( soy, almond, coconut)
LUNCH • 5oz Hamburger • 1oz Cheddar • 1/2 an Avocado • 1/4 cup Salsa • 1/2 cup lettuce
SNACK Enjoy a Protein Treat Maple Macaroons! http://tinyurl.com/jlcrtzv
2tbsp Mint Extract BREAKFAST 2 Scoops Vanilla Mocha Nutralean 250ml of water, or milk ( soy, almond, coconut) Heat for 40 Sec in Microwave
LUNCH
• 5oz Steak • 1 cup green beans, • 1/2 cup Mushroom • 1/2 cup Peppers
SNACK Enjoy a Protein Treat Cinnamon Protein Donuts! http://tinyurl.com/hxvxh6m
DINNER • 4 oz canned tuna • 2 Tbsp mayonnaise • 1 celery stalk • 2 Tbsp cucumber • 1 oz Cheddar • 1⁄2 an avocado
DINNER • 4 oz diced ham • 1 cup Lettuce • 1 large tomato • 1⁄2 an avocado • 2 Tbsp Mustard
SNACK
Chocolate Cheesecake Protein Shake http://tinyurl.com/zpcyl4c
SNACK Pumpkin Protein Shake http://tinyurl.com/jrjdwsj
Meal Plan : Day Six
Water: 8 Glasses (choose one of the following menu plans which best suits your tastes) BREAKFAST 2 Scoops Vanilla Nutralean 250ml of milk ( soy, almond, coconut)
LUNCH • 5 oz roasted chicken • 1 cup baby spinach • 2 Tbsp Low carb Dressing of your choice
SNACK 3/4 cup Cucumber with Homemade Nutralean Dill Dip
DINNER • 5 oz pork • 2 cups mixed greens • 2 Tbsp Low Carb Dressing
SNACK Strawberry Protein Milkshake http://tinyurl.com/zjcstvk
1tbsp Artificial Vanilla
BREAKFAST
LUNCH
SNACK
2 Scoops Chocolate Nutralean 250ml of water, or milk ( soy, almond, coconut)
• 6 oz steak • 2⁄3 cup sliced mushrooms • 1 Tbsp butter • 1 cup baby spinach • 2 Tbsp Low Carb Dressing
1/4 Cup plain greek yogurt mixed with one scoop Vanilla Nutralean , 1tsp vanilla extract and Stevia to taste
1/2 a Banana BREAKFAST 2 Scoops Vanilla Mocha Nutralean 250ml of water, or milk ( soy, almond, coconut) Heat for 40 Sec in Microwave
LUNCH • 6 oz salmon • 4 stalks asparagus
SNACK Enjoy a Protein Treat No Bake Chocolate Protein Balls! http://tinyurl.com/znvs2my
DINNER • 1 cup salad greens • 1 cup sliced turkey • 1 tbs slivered almonds • 2 tbsp Low Carb Dressing of choice
DINNER • 3 large egg whites • 1⁄4 cup onion • 1⁄4 cup mushroom • 1⁄4 cup green pepper • 1 cup tomato
SNACK
Snickers Protein Shake http://tinyurl.com/z3kw4mq
SNACK 1 Scoop Vanilla Nutralean 250ml of milk ( soy, almond, coconut)
Meal Plan : Day Seven
Water: 8 Glasses (choose one of the following menu plans which best suits your tastes) BREAKFAST 2 Scoops Vanilla Nutralean 250ml of milk ( soy, almond, coconut) A few pineapple slices
LUNCH • 4 oz crab meat • 1 cup spinach • 1⁄4 cup red onion • 1⁄2 cup tomatoes • 2 tbsp avocado
BREAKFAST
LUNCH
2 Scoops Chocolate Nutralean 250ml of water, or milk ( soy, almond, coconut)
• 3 deli meat slices • 1⁄2 cup spinach • 1⁄2 cup cucumber • 6 oz yogurt
SNACK Enjoy a Protein Treat Chocolate Mint Protein Donuts! http://tinyurl.com/z23ee37
SNACK
Enjoy a Protein Treat Raspberry Cheesecake http://tinyurl.com/gtz3y6k
DINNER • 2 oz tuna or salmon • 1⁄4 cup carrots • 1⁄4 cup celery • 1⁄4 cup cucumber • 1⁄2 oz almonds • Nutralean Protein Dip
DINNER • 5oz Hamburger • 1oz Cheddar • 1/2 an Avocado • 1/4 cup Salsa • 1/2 cup lettuce
SNACK Chocolate Mocha Protein Shake http://tinyurl.com/zcn5a3m
SNACK Orange Creamcicle Protein Shake http://tinyurl.com/je8welh
2tbsp Sugar free Cherry Flavoring BREAKFAST 2 Scoops Vanilla Mocha Nutralean 250ml of water, or milk ( soy, almond, coconut) Heat for 40 Sec in Microwave
LUNCH • 3 deli meat slices • 1⁄2 cup spinach • 1⁄2 cup cucumber • 6 oz yogurt
SNACK
DINNER
SNACK
Enjoy a Protein Treat Raspberry Protein Muffins
Protein Treats Protein Pizza
Old Fashioned Vanilla Milkshake Protein Shake
http://tinyurl.com/gw26ptf
http://tinyurl.com/zgaoljh
http://tinyurl.com/zca3ukw