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What the MEAL diet looks 'fyouwould ike to try the MEAL det on your own, heres a sample daily menu that includes nine servings of vegetables and fits aswell as whole grains and legumes. Breakfast Whole-grain cereal with at least¥4 cup to ‘Lcup bees plus 1to2 tablespoons of lmonés orwalnuts Mid-morning snack 1 apple or orange, or % cup baby carro sticks orbrccol frets dipped in hummus Lunch Tuna (or salmon or sardine) sandwich on wiole- «rain bread loaded up with lettuce (the darker the bette fora greater nutrient punch) and tomato Bean-based soup, such as enti, or chili made with black or pinto beans Mid-afternoon snack ‘Amedium banana, orange, bow! of grapes, orother fruit Dinner Fice (preferably brown) studded with at least 4 cop chopped cartos or other vegetable such a5 caullower or spinach, possibly garnished with 2103 ounces of bee, poultry, 0 fsh or pasta with matinara sauce containing a tle round turkey, grated carrots, and sprinkled with ‘tablespoon arated cheese with at least cups tossed salad featuring oucierous vegetables (erugul, cabbage) andjor dark greens lite spinach plus other vegetatles of choice anda vinagrete dressing Evening snack 4 grapefruit or other fruit o a couple of whole-wheat crackers dipped in hummus peanutbutter or tabboulen PAL€O {Week Two! Meal Plan TheTailoredMama.com M d Strawberry Salad with goioy eae onad mango romaine and MESSE ss} smoothie grilled chicken So T d S slices of Turkey Spicy chicken, bacon, bowlof jett; cauliflower weSdey Secret aster wre et 2eggs,4 Leftover —sjow cooker Wednesday slices of spicy short ribs, baked bacon chicken sweet potatoes Spinach |, Turkey BLIA Buffalo chicken Thursday guacamole and YTollups lettuce wraps* salsa ini Flank steak fustarc AZEK PF i I Sucohins 3 salad with chicken thighs, r ay pancakes", © telsamic baked slices bacon vinaigrette* asparagus* Assorted — ‘voeado Chicken fajitas aturda . chicken salad, 4 Y pratt bowl tunceyerage’ 27 lettuce wrapa Reggs,4 Leftover Savory baked Sunday slices chicken chicken bacon fajitas (breast)* FIND MORE AT PINTEREST.COM/THETAILOREDMAMA 7 DAY sce iP Pp ceetir lee eso ee Ditftowcni pak Heestoyeurnesttsce 1S ‘our site for links to recipes or more inf. 1 SUNDAY BREACFAS Pox seperti beope exceed trek Dine chicken teruce Wraps swncencie chee 2 MONDAY BREAKFAST. Green Smoothie LUNCH. Zucchin needs wth marin DINNER’ Chicken Fajita Soup 3 TUESDAY LUNCH. Cabtoge/aole sls with rile salmon et SHACK: Aedery tals wth 2 TBSP almond buter 4 WEDNESDAY BREAKFAST. Ear ond chives scramble LUNCH Dumbo sald: sreon af yaur eis tomstees, acurber roasted vegies pion carbons) zie ohn pepper & gre SNACK Reasod unsaled sunflower seeds 5 THURSDAY [BREAKFAST Scramble ges with grou bet. Sasori: Brag’ Laid [in's aroundlack opp & Gare LUNCH Cucumber wth tna salad make coumber tna boot! [DINENER: Grou trey patio ato ied) wit aad greene SNACK: Fed auctin rounds 5 FRIDAY. [BREAKFAST Cer muffins: made how you ether Add wh esti or proteins you sks LUNCH: Beet strip res wth bore sa pepper + side sala Siac het Caen tan regio, Q Op 1 SATURDAY BREAKFAST: Anytine Vega Frittata LUNCH: Brea soup DINNER: Chiekon ith mon SNACKC Tart spp ses eppedin thi * DRINK UP! ® EXTRA SNACKS! ‘oust el hire fet ree tohave raw vases andor ae ‘www HealthyHappySmart.com | MANGO Avocado + Banana * Green Smoothie 1 banana, frozen 1 1 cup mango chunks, frozen 1cup spinach ¥medium avocado 1 cup almond milk Splash of vanilla extract r } ‘ine WEEKLY 4,9) ketyf PLAN The American Cancer Society recommends cancer survivors to return to normal activities as soon as possible following diagnosis, exercise 150 minutes weekly, and also perform strength exercises at least 2 days each week.

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