Note: This meal plan is controlled for calories, fiber, saturated fat and sodium. If another nutrient is of particular concern, come visit us at our health, training and nutrition centre, and speak with your Personal Trainer about altering this meal plan to better suit your individual health needs. Our fitness and nutrition center can tailor a workout nutrition plan that is customised specifically for sports nutrition, weight loss, or even simple healthy living.

Day 1 Nutrition Plan

Breakfast

(266 calories)

Egg Toast
• 1 slice whole-wheat bread, toasted
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper.
• 2 Tbsp. salsa
Top toast with egg and salsa.
• 1 medium banana

A.M. Snack (63 calories)

• 3/4 cup blueberries

Lunch (319 calories)

Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 2/3 cup chickpeas, rinsed
• 1 Tbsp. almonds, chopped
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar, 2 tsp. olive oil and freshly ground pepper.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (470 calories)

• 1 serving Seared Salmon with Green Peppercorn Sauce
• 1 cup steamed green beans
• 1 baked medium red potato, drizzled with 1/2 Tbsp. olive oil and a pinch each of salt and pepper.

Day 2 Nutrition Plan

Breakfast (287 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (330 calories)

Veggie-Hummus Sandwich
• 2 slices whole-grain bread
• 3 Tbsp. hummus
• 1/4 avocado, mashed
• 1/4 cup cucumber slices
• 1/4 medium red bell pepper, sliced
• 1/4 cup shredded carrots
• 1 cup mixed greens
Spread bread with hummus and avocado and layer on vegetables.

P.M. Snack (80 calories)

• 3/4 medium red bell pepper, sliced
• 2 Tbsp. hummus

Dinner (425 calories)

• 2 cups Roasted Tofu & Peanut Noodle Salad

Day 3 Nutrition Plan

Breakfast (276 calories)

• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 1/2 Tbsp. slivered almonds
• 2 tsp. honey
Top yogurt with blueberries, almonds and honey.

A.M. Snack (102 calories)

• 2 medium carrots
• 2 Tbsp. hummus

Lunch (319 calories)

• 1 1/2 cups Roasted Tofu & Peanut Noodle Salad

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (437 calories)

• 1 serving Grilled Romaine with Avocado-Lime Dressing
• 4 oz. cooked chicken breast, cooked in 1 1/2 tsp. olive oil and seasoned with 1/4 tsp. cumin and a pinch each of salt and pepper
• 3/4 cup cooked quinoa

Day 4 Nutrition Plan

Breakfast (287 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (335 calories)

Green Salad with Chicken
• 3 cups mixed greens
• 3 oz. leftover cooked chicken breast
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup shredded carrot
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (446 calories)

• 1 serving Cod with Tomato Cream Sauce
• 1/2 cup cooked brown rice
• 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.

Day 5 Nutrition Plan

Breakfast (287 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (335 calories)

Green Salad with Chicken
• 3 cups mixed greens
• 3 oz. leftover cooked chicken breast
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup shredded carrot
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (446 calories)

• 1 serving Cod with Tomato Cream Sauce
• 1/2 cup cooked brown rice
• 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.

Day 6 Nutrition Plan

Breakfast (287 calories)

• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (347 calories)

• 1 1/4 cups Chicken Cauliflower Fried “Rice”
• 1 kiwi fruit

P.M. Snack (46 calories)

• 1 cup strawberries

Dinner (458 calories)

Toaster-Oven Tostada
• 2 corn tortillas
• 1/2 cup canned black beans, rinsed
• 2 Tbsp. shredded Cheddar cheese
• 1/4 avocado
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.
• 2 cups mixed greens, topped with1 Tbsp. lime juice and 2 tsp. olive oil.

Day 7 Nutrition Plan

Breakfast (255 calories)

Egg & Tomato Toast
• 1 corn tortilla
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch of pepper.
• 5 cherry tomatoes, halved
Top tortilla with egg and tomatoes.
• 1 medium banana

A.M. Snack (115 calories)

• 3/4 cup blueberries
• 1 Tbsp. unsalted dry-roasted almonds

Lunch (308 calories)

Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2.5 oz. chunk light tuna in water, drained
• 1/2 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try tomatoes & cucumbers)
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (440 calories)

• 1 serving Spaghetti Squash Noodle Bowl

For those looking for specific sports nutrition plans, our training and nutrition center can help you get the right nutrients and portions to help enhance your performance. Partner with one of our professional fitness trainers today and let us tailor a nutrition plan and package that boosts your strength and conditioning.

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