Meal Plan

Let's look at some meal plans that will help you with your weight management;

Day One:

Breakfast -
Blueberry or Strawberry soy protein shake with additional Protein added to reach your personal protein requirement.

Place in a blender
Shake powder
Soy protein powder (if needed)
1 cup soy milk or non-fat milk
1 cup fresh or frozen blueberries or strawberries
few ice cubes

Blend together & enjoy!

Lunch -
(Drink another protein shake on the two-meal replacement plan, or eat a regular lunch for slower weight loss)

Seafood salad made with:

Chunk light water-packed tuna
Imitation crab meat
Tomatoes
Celery, parsley, onion.
Served on a bed of romaine lettuce.
Dressed with L.A.Shape "Green Goddess" Dressing.

Green Goddess Dressing:
(makes three 2-tablespoon servings)

One 4oz jar baby-food green beans
3 tablespoons tarragon vinegar
1 teaspoon honey
1/2 teaspoon dried dill
1/2 teaspoon Dijon-style mustard
1 tablespoon dried parsley flakes
1 teaspoon dried chives
1/4 teaspoon pepper
1/4 teaspoon salt

Pour the baby-food beans into a jar with a lid. Add all the other ingredients, shake well & referigerate.
(Nutritional analysis per serving: Carolies - 17, Protein - 0.5g, Fat - 0, Carbohydrate - 4g)

Snack:
One 6-8 inch banana, or 1 whole orange , slices

Dinner:

Chicken and Turkey Meat Loaf (see recipe below)
Steamed Broccoli & Carrots
Baked Apple with cinnamon

Chicken & Turkey Meat Loaf
(Makes 8 servings)

Ingredients;

Olive oil spray
2 egg whites
1/4 cup nonfat milk
1/2 cup seasoned bread crumbs
1 tablespoon bottled steak sauce
2 tablespoons ketchup
1/2 medium onion, grated
1 carrot, grated
1 1/2 teaspoon salt
1/2 teaspoon fropund black pepper
1/2 teaspoon dried thyme
1/2 teaspoon garlic powder
2 teaspoons dried parsley flakes
1/2 kg each ground chicken & turkey breast

Method:

1. Preheat the oven to 325F. Spay an 8-inch square oven & microwave safe dish with olive oil spray.
2. In a bowl large enough to hold the meat, beat egg whites & milk. Add the bread crumbs, steak sauce, and ketchup, and mix well with a fork. Let stand for 5min, or until the breadcrumbs have absorbed the liquid. Stir in onion, carrot, salt, pepper, thyme, garlic powder & parsley. Add the ground meat and mix thoroughly with clean hands.
3. Turn the mixture into the prepared dish & shape it into a loaf. Spay the top with olive oil spray. Microwave on high for 25 minutes, then transfer to the oven & bake for 25 minutes.
4. Let the meat loaf rest out of the oven for 10 minutes so that it will slice more easily.

(Nutritional analysis per serving: Calories - 175, Protein - 28g, Fat - 2g, Carbohydrate - 9g)

Meal ideas from L.A.Shape Diet by Dr. David Heber