MEAL
CATEGORY
FOOD
QUANTITY
Breakfast
P
Egg Whites
6
FB
Grape Fruit
1
Decaf Coffee (Black)
1 Cup
Snack
P
Protein Nutrition Shake
1 Glass
Lunch
P
Grilled Chicken (White Meat)
6 oz/170 g
V
Lettuce & Tomato Salad
Small
CD
Vinaigrette Dressing
3 Tablespoons
Snack
P
Protein Shake
1 Scoop Blended with Ice and 8 oz. Water
Dinner
P
Rib Steak
6 oz/170 g
C
Summer Squash
1/2 Cup
V
Lettuce and Tomato Salad
Small
CD
Vinaigrette Dressing
3 Tablespoons
MEAL
CATEGORY
FOOD
QUANTITY
Breakfast
P
Egg White Omelet
6
CD
Salsa
1 Tablespoon
Decaf Coffee (Black)
1 Cup
Snack
P
Protein Shake
1 Scoop Blended with Ice and 8 Ounces Water
Lunch
P
Tuna Salad with Lettuce
6 oz/170 g
C
Grapefruit
1
CD
Vinaigrette Dressing
3 Tablespoons
Snack
P
Protein Shake
1 Scoop Blended with Ice and 8 oz. Water
Dinner
P
Ground Turkey
6 oz/170 g
C
Asparagus
V
Lettuce, Tomato, Cucumber Salad
Small
CD
Vinaigrette Dressing
3 Tablespoons
Category Legend:
C=Carbohydrate
P=Protein
FB=Fibrous Carbohydrates
V=Vegetable
CD=Condiment
*Calorie Counts Are Approximations.
Each Daily Meal Plan Contains Approximately 1,600 Total Calories.
Meal Plan 1*
Meal Plan 2*
30 Day Meal Plan
Sample Meal Plans
©2010 Telebrands Corp. All rights reserved.
1. Eat Six (6) Small Meals a Day, One Every Two to Three Hours
2. Choose One Portion of Protein and One Portion of Carbohydrates for Each Meal
3. Add a Vegetable Serving (Fibrous Carbohydrates) to at Least Two Meals a Day
A Portion of Food is Approximately the Size of the Palm of Your Hand or Your Clenched Fist
Below are two Sample Meal Plans for you to develop your personalized Meal Plan strategy that fit into the 30 Day Meal Plan
Make (30) Thirty
30 Day Meal Plan
Photocopies
Daily Planner Progress Report
One For Each Day
Photocopy this blank 30 Day Planner Progress Report Thirty times, once for each day of the month. Remember to schedule
your meals daily, or even weekly, and then fill out what you actually ate.
Day:
S M T W T F S
Date:
Scheduled Meal Plan
Breakfast
Time:
AM
PM
Food Choice:
Snack
Time:
AM
PM
Food Choice:
Lunch
Time:
AM
PM
Food Choice:
Snack
Time:
AM
PM
Food Choice:
Dinner
Time:
AM
PM
Food Choice:
Snack
Time:
AM
PM
Food Choice:
Actual Meal Consumed
Breakfast
Time:
AM
PM
Food Choice:
Snack
Time:
AM
PM
Food Choice:
Lunch
Time:
AM
PM
Food Choice:
Snack
Time:
AM
PM
Food Choice:
Dinner
Time:
AM
PM
Food Choice:
Snack
Time:
AM
PM
Food Choice:
©2010 Telebrands Corp. All rights reserved.
