Shocking 7-Days Meal Plan For Hormones Balance

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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