2400 Calorie Meal Plan

Ingredients

• Low Fat Vanilla Greek Yogurt (187.5 g)

Instructions

Ingredients

• Dried Cranberries (50 g)

Instructions

1. Eat out of package as a snack or add as a topping to any salad.

Ingredients

• Raisins (53.75 g)

Instructions

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Chicken Breast (106.25 g)
• Teriyaki sauce (3.75 tbsp)
• Canola Oil (1.25 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Broccoli (131.25 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Snow Pea (Peas in Pod) (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Pork Chop (93.75 g)

Instructions

1. Preheat oven to 400 degrees fahrenheit
2. Season porkchop to personal preference
3. Place in dish and cook for twenty minutes

Ingredients

• Kale (22.5 g)
• Broccoli (22.5 g)
• Onions (7.5 g)
• Poppyseed Salad Dressing (1.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Corn (125 g)

Instructions

1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
2. Cook in the microwave for 5 minutes.
3. Carefully remove paper towel, and enjoy!

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Whole Wheat Crackers (6 cracker)
• Cheese (3 cracker-size slice)

Instructions

1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Ingredients

• Blackberries (100 g)

Instructions

1. Wash berries with warm water before eating

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Mango (125 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Cottage Cheese (1.25 cup (not packed))

Instructions

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Chicken Breast (90 g)
• Lime Juice (14 g)
• Chili Powder (0.25 tsp)
• Garlic (0.5 clove)
• Olive oil (0.5 tsp)
• Tortilla (1 tortilla, medium (approx 6" dia))
• Avocado (75 g)
• Cilantro (Coriander) (1 sprigs)

Instructions

1. Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
3. Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!

Ingredients

• Cantaloupe (131.25 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Shrimp (106.25 g)
• Canola Oil (1.25 tsp)
• Teriyaki sauce (3.75 tbsp)

Instructions

1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
2. Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
3. Cover the pan again until finished.
4. Serve on rice.

Ingredients

• Kale (37.5 g)
• Broccoli (37.5 g)
• Onions (12.5 g)
• Poppyseed Salad Dressing (2.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Green Peas (156.25 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Snow Pea (Peas in Pod) (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Almonds (30 g)

Instructions

Ingredients

• Whole Wheat Crackers (6 cracker)
• Cheese (3 cracker-size slice)

Instructions

1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Ingredients

• Pineapple (150 g)

Instructions

1. Slice and serve!

Ingredients

• Post Raisin Bran Cereal (60 g)
• Skim Milk (1 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Cottage Cheese (1.25 cup (not packed))

Instructions

Ingredients

• Blueberries (93.75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Chicken Breast (56.25 g)
• Corn (56.25 g)
• Tomatoes (56.25 g)
• Avocados (75 g)
• Onions (11.25 g)
• Romaine Lettuce (37.5 g)
• Vinaigrette (15 g)

Instructions

1. In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
2. Drizzle vinaigrette and toss the salad.
3. Slice or chop grilled chicken breasts, and add it on top of the salad

Ingredients

• Sweet Potato (156.25 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Corn (156.25 g)

Instructions

1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
2. Cook in the microwave for 5 minutes.
3. Carefully remove paper towel, and enjoy!

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Chicken Breast (106.25 g)
• Teriyaki sauce (3.75 tbsp)
• Canola Oil (1.25 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Kale (30 g)
• Broccoli (30 g)
• Onions (10 g)
• Poppyseed Salad Dressing (2 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Broccoli (131.25 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Strawberries (112.5 g)
• Banana (56.25 g)
• Skim Milk (93.75 g)
• Low Fat Vanilla Greek Yogurt (93.75 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

1. Enjoy

Ingredients

• Whole Wheat Crackers (6 cracker)
• Smooth Peanut Butter (1.5 tbsp)

Instructions

1. Spread peanut butter onto cracker with a butterknife and enjoy.

Ingredients

• Snow Pea (Peas in Pod) (75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Tomatoes (75 g)

Instructions

1. Wash before eating.

Ingredients

• Cottage Cheese (1.25 cup (not packed))

Instructions

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Salmon (156.25 g)
• Salt (1.25 dash)
• Black Pepper (1.25 dash)
• Canola Oil (1.25 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Sweet Potato (156.25 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Snow Pea (Peas in Pod) (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Tomatoes (125 g)

Instructions

1. Wash before eating.

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Shrimp (106.25 g)
• Canola Oil (1.25 tsp)
• Teriyaki sauce (3.75 tbsp)

Instructions

1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
2. Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
3. Cover the pan again until finished.
4. Serve on rice.

Ingredients

• Kale (37.5 g)
• Broccoli (37.5 g)
• Onions (12.5 g)
• Poppyseed Salad Dressing (2.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Green Peas (156.25 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Post Raisin Bran Cereal (60 g)
• Skim Milk (1 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Watermelon (175 g)

Instructions

1. Wash and dry whole watermelon
2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Pear (180 g)

Instructions

1. Remove stem and wash before eating

Ingredients

• Skim Milk (93.75 g)
• Cheerios (21 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Mango (93.75 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Watermelon (218.75 g)

Instructions

1. Wash and dry whole watermelon
2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Chicken Breast (93.75 g)
• Corn (93.75 g)
• Tomatoes (93.75 g)
• Avocados (125 g)
• Onions (18.75 g)
• Romaine Lettuce (62.5 g)
• Vinaigrette (25 g)

Instructions

1. In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
2. Drizzle vinaigrette and toss the salad.
3. Slice or chop grilled chicken breasts, and add it on top of the salad

Ingredients

• Sweet Potato (156.25 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Corn (93.75 g)

Instructions

1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
2. Cook in the microwave for 5 minutes.
3. Carefully remove paper towel, and enjoy!

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Chicken Breast (106.25 g)
• Teriyaki sauce (3.75 tbsp)
• Canola Oil (1.25 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Kale (30 g)
• Broccoli (30 g)
• Onions (10 g)
• Poppyseed Salad Dressing (2 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Broccoli (175 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Pineapple (150 g)

Instructions

1. Slice and serve!

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Dried Cranberries (40 g)

Instructions

1. Eat out of package as a snack or add as a topping to any salad.

Ingredients

• Skim Milk (156.25 g)
• Cheerios (35 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Mango (156.25 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Watermelon (218.75 g)

Instructions

1. Wash and dry whole watermelon
2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Beef Top Loin Steak (187.5 g)
• Canola Oil (1.25 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• Carrots (85 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Corn (125 g)

Instructions

1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
2. Cook in the microwave for 5 minutes.
3. Carefully remove paper towel, and enjoy!

Ingredients

• Salmon (125 g)
• Salt (1 dash)
• Black Pepper (1 dash)
• Canola Oil (1 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Rice (1 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Asparagus (85 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Pear (180 g)

Instructions

1. Remove stem and wash before eating

Ingredients

• Raisins (43 g)

Instructions

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Cantaloupe (175 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Cottage Cheese (0.75 cup (not packed))

Instructions

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Orange (1 fruit (2-5/8" dia))

Instructions

1. Peel or slice to enjoy.

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Shrimp (106.25 g)
• Canola Oil (1.25 tsp)
• Teriyaki sauce (3.75 tbsp)

Instructions

1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
2. Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
3. Cover the pan again until finished.
4. Serve on rice.

Ingredients

• Kale (37.5 g)
• Broccoli (37.5 g)
• Onions (12.5 g)
• Poppyseed Salad Dressing (2.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Green Peas (156.25 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Carrots (106.25 g)

Instructions

Ingredients

• Olive oil (1.25 tablespoon)
• Yellow Onion (65 g)
• Garlic (1.25 clove)
• Ground Beef (5 oz)
• Salt (1.25 dash)
• Chili Powder (0.63 tsp)
• Cumin (0.31 tsp, whole)
• Red Kidney Beans (0.31 cup)
• Canned Tomatoes (0.31 cup)
• Basil (0.63 tsp, leaves)

Instructions

1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
3. Add salt, chilli powder, cumin; stir another 10 seconds.
4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
5. Spoon chili into bowl and enjoy!

Ingredients

• Sweet Potato (125 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Post Raisin Bran Cereal (60 g)
• Skim Milk (1 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Watermelon (175 g)

Instructions

1. Wash and dry whole watermelon
2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.