How to meal plan hormones balance
• The portions of vegetables and fruits in this meal plan are the minimum amount you should eat. If you are not feeling full, you may include more free food exchanges, vegetables, fruits, or egg whites.
• Remember, these items are unlimited. After you become accustomed to this style, you can start creating your own meals. Just use the exchange table above as your guide. Be creative! Make healthy cooking and eating your passion.
DAY 1
Breakfast
• Egg white omelet* with asparagus, tomatoes, spinach, and fat-free feta
cheese
• 1 whole grapefruit
• 1 cup skim milk
Mid-Morning Snack
• 1⁄2 cup fat-free yogurt
• 1⁄4 cup breakfast cereal
• Fresh berries
Lunch
• Vegetable soup* with 4 oz cooked chicken breast added
• Fruit smoothie*
Mid-Afternoon Snack
• Baby carrots
Super
• Large salad with low-calorie dressing
Beef tenderloin with cherry sauce*
• 1⁄2 baked sweet potato with cinnamon
• Sautéed mushrooms*
Evening Snack
• Fresh berries
• 1⁄2 cup fat-free yogurt
DAY 2
Breakfast
• 11⁄3 cups breakfast cereal with protein (Kashi™, Quaker Weight Control Instant Oatmeal™, etc.; should contain at least 7 grams protein per cup)
• 1 cup skim milk
• 1 small banana
• 1 hard-boiled egg
Mid-Morning Snack
• One-half sandwich:
• 1 slice whole grain bread
• 2 oz fat-free turkey or chicken
Lettuce and tomato
Lunch
• Large green salad:
• 3 oz boiled, peeled shrimp or chopped, cooked chicken breast
• 3 hard-boiled eggs (whites only; discard yolks), chopped Chopped raw or lightly steamed vegetables (more is better)
• Cherry tomatoes (more is better)
• Basic vinaigrette dressing
• 1 large apple
Mid-Afternoon Snack
• Fruit smoothie
Supper
• Large salad with low-calorie dressing
• 6 oz grilled or broiled fish or chicken
• Yellow pepper sauce
• 1⁄2 cup basmati rice
• Garlic green beans
• Broccoli supreme
Evening Snack
• Fruit salad
DAY 3
Breakfast
• Egg white omelet with mushrooms, onions, peppers, and mozzarella
cheese
• 1 whole grapefruit
• 1 cup skim milk
Mid-Morning Snack
• One-half sandwich:
• 1 slice whole grain bread
• 1⁄2 cup tuna (packed in water)
• Lettuce and tomato
• 1 Tbsp fat-free mayonnaise
Lunch
• Black bean and orzo salad
• 1 large peach or 2 plums
Mid-Afternoon Snack
• Cut-up green and red peppers
Supper
• Large salad with low-calorie dressing
• Chicken noodle bake
• Roasted asparagus with carrots and onions
Evening Snack
• Fruit smoothie
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DAY 4
Breakfast
• 1 cup breakfast cereal with protein
Blueberries
• 1 cup skim milk
• 1 hard-boiled egg
Mid-Morning Snack
• 1⁄2 cup chopped pineapple
• 1⁄2 cup fat-free cottage cheese
Lunch
• Shrimp and vegetable salad
Mid-Afternoon Snack
• Fruit smoothie
Supper
• Large salad with low-calorie dressing
• Chicken and vegetable pasta sauce
• 1⁄2 cup whole wheat or low-carb pasta
Evening Snack
• Unsweetened canned fruit (peaches, pears, mandarin oranges)
• 1 cup fat-free yogurt
DAY 5
Breakfast
• 1 slice whole grain toast
• 1 tsp low-sugar jam
• 4 egg whites, scrambled
• 2 oz soy breakfast links or low-fat turkey sausage
• 1 whole grapefruit
Mid-Morning Snack
• Pita pocket:
• 1 small pita bread pocket
• 1⁄2 cup vegetables, precooked or raw
• 1–2 oz fat-free feta cheese
• Fruit salad
Lunch
• Vegetable soup with 4 oz cooked chicken breast added
• Fruit smoothie
Mid-Afternoon Snack
• Orange cucumbers
Supper
• Large salad with low-calorie dressing
• Bouillabaisse
• Steamed fresh vegetables
Evening Snack
• 1⁄4 cup breakfast cereal
• 1⁄2 cup skim milk
• Fresh berries
DAY 6
Breakfast
• Fruit smoothie
• 1 hard-boiled egg
Mid-Morning Snack
• 1⁄2 cup fat-free cottage cheese
• Unsweetened, canned fruit
Lunch
• 1 low-calorie frozen entrée
• 1 package frozen vegetables
Mid-Afternoon Snack
• Cut-up radishes, celery, and carrots
Supper
• Large salad with low-calorie dressing
• Brandy chicken breasts with scallions
• Braised spinach and red potatoes
Evening Snack
• 1 medium peach
• 1 cup fat-free yogurt
DAY 7
Breakfast
• 1 cup breakfast cereal with protein
• 1 cup skim milk
• 1⁄2 cup unsweetened applesauce
• 4 scrambled egg whites
Mid-Morning Snack
• 1 oz low-fat cheese
• 6 whole grain, low-fat crackers
• Kiwi fruit
Lunch
• 1⁄2 cup whole wheat or low-carb pasta
• 4 oz grilled chicken
• Steamed vegetables
• 1 tsp olive oil
• 2 small tangerines
Mid-Afternoon Snack
• Cut-up celery and carrots
Supper
• Large salad with low-calorie dressing
• Charbroiled tuna with oregano mango sauce
• Red cabbage and apples
Evening Snack
• 1⁄2 mango with chili powder and lime juice
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