| Easy to Follow Meal Plans | |
Welcome to one of our best features at the SATBC Camper Section of the website! Here you can find pre-written and pre-calculated meals to make planning your meals easy and conducive to your goals. Here is what you need to know:
- Simply pick any meal and plug it into your day
- You can download our easy-to-use PDF printouts
- Each meal's calories have already been calculated
- We've also provided grams of carbs, fiber, protein, and fat
- Every effort has been made to incorporate nutrition and balance
- These meals include lean proteins, fruits, vegetables, and plenty of fiber.
How to use: If you were trying to consume 1,300 calories/day, you might choose a 300-calorie breakfast, a 300-calorie lunch, and a 400-calorie dinner along with two 150-calorie snacks that day. If you were trying to consume 2,000 calories/day, you might choose all 400-calorie meals and three 250-calorie snacks.
Important: While following meal plans seems convenient for the time being, you absolutely must learn how to do this on your own. Therefore, make sure you listen to the online seminar.
Disclaimer: The following meal plans are simply recommendations made by fitness professionals. The statements in this material have not been created by a licensed dietician and have not been evaluated by the Food and Drug Administration.
To open the breakfast meal plans, simply click on the tab for the amount of calories you would like. To shrink the meal plans back down, use the "Close Breakfast Tabs."
Breakfast 1 - Cheesy Eggs, Peanut Butter Toast, and Grapefruit
5 egg whites seasoned with salt and pepper scrambled with 1 tbs. of shredded American cheese. Served with 1 slice of whole-grain toast with 2 tsp. of natural peanut butter and ½ a grapefruit with artificial sweetener.
Calories - 315 Carbohydrates - 33g Fiber - 5g Protein - 27g Fat - 10g
Breakfast 2 - Italian Omelet, Whole-Grain Toast, and Strawberries
5 egg whites seasoned with salt, pepper, and Italian seasonings folded into an omelet. Fold into center of omelet 2 tbs. of part-skim mozzarella cheese and 1/3 cup of marinara sauce. Serve with whole-grain toast (sprayed with light butter spray) and 5 fresh strawberries.
Calories - 292 Carbohydrates - 33g Fiber - 6g Protein - 27g Fat - 6g
Breakfast 3 - Cheesy Eggs, Turkey Bacon, and Toast with Jelly
5 egg whites seasoned with salt and pepper scrambled with 1 tbs. of shredded American cheese. Serve with 2 slices of cooked, lean turkey bacon and 1 slice of whole-grain toast with 2 teaspoons of natural fruit spread.
Calories - 316 Carbohydrates - 31g Fiber - 3g Protein - 28g Fat - 9g
Breakfast 4 - Veggie Scramble with Toast and Orange Slices
Sautee using Pam cooking spray ¼ cup of diced bell pepper, ¼ cup of diced onion, and 5 sliced mushrooms. Add 5 egg whites seasoned with salt and pepper with 1 tbs. of shredded American cheese. Serve with 1 slice of whole-grain toast (sprayed with light butter spray) and 1 medium sliced orange.
Calories - 314 Carbohydrates - 45g Fiber - 8g Protein - 26g Fat - 4g
Breakfast 5 - Cheesy Eggs and Yogurt Parfait
5 egg whites seasoned with salt and pepper scrambled with 1 tbs. of shredded American cheese. Serve with 1 cup of berries mixed with ½ cup of low-sugar yogurt and 1/3 cup Fiber One cereal.
Calories - 270 Carbohydrates - 34g Fiber - 12g Protein - 26g Fat - 7g
Breakfast 6 - Old-fashioned Oatmeal with Raisins, Walnuts, and Turkey Bacon
1/3 cup slow-cook rolled oats cooked according to container's directions. Add in 1 tbs. of raisins, 1 tbs. of walnuts, and ½ cup of skim milk. Serve with 2 slices of lean turkey bacon.
Calories - 289 Carbohydrates - 33g Fiber - 4g Protein - 15g Fat - 12g
Breakfast 7 - Parfait-On-The-Run
½ cup of low-fat cottage cheese, ½ cup of low-sugar yogurt, ½ cup of berries, ½ banana, ¼ cup of Fiber One cereal, and 1 tbs. of walnuts.
Calories - 304 Carbohydrates - 44g Fiber - 10g Protein - 25g Fat - 7g
Breakfast 8 - Peanut Butter Toast with Skim Milk
1 slice of whole-grain toast with 1 tbs. of natural peanut butter served with 1 cup of skim milk.
Calories - 284 Carbohydrates - 34g Fiber - 4g Protein - 16g Fat - 10g
Breakfast 9 - Egg Tacos-to-Go
5 egg whites seasoned with salt and pepper scrambled with 1 tbs. of shredded American cheese and 2 thin slices of 99% fat-free ham. Fold into 2 small, high-fiber tortillas (about 50 calories each) along with 1 tbs. of light sour cream and 1 tbs. of fresh salsa.
Calories - 269 Carbohydrates - 25g Fiber - 16g Protein - 40g Fat - 7g
Breakfast 10 - The TBC Chocolate, Peanut Butter, and Banana Blend
Blend in blender - ¾ frozen banana (peel and quarter bananas ahead of time and keep them in the freezer), ¾ cup skim milk, 1 tsp. of peanut butter, 1 tbs. of flax seed, and ¾ scoop of Optimum Nutrition 100% Double Rich Chocolate Protein Powder.
Calories - 315 Carbohydrates - 36g Fiber - 5g Protein - 28g Fat - 8g
Alternate - The TBC Berry Blend
Blend in blender - ¾ frozen banana, ¼ cup berries, ¾ cup of skim milk, ¼ cup low-sugar yogurt, 2 tsp. of flax seed, and ¾ scoop of Optimum Nutrition 100% Whey Vanilla Protein Powder.
Calories - 313 Carbohydrates - 41g Fiber - 5g Protein - 30g Fat - 4g
Breakfast 1 - Cheesy Eggs, Peanut Butter Toast, and Grapefruit
Calories - 401 Carbohydrates - 44g Fiber - 6g Protein - 32g Fat - 12g
Breakfast 2 - Italian Omelet, Whole-Grain Toast, and Strawberries
6 egg whites seasoned with salt, pepper, and Italian seasonings folded into an omelet. Fold into center of omelet 3 tbs. of part-skim mozzarella cheese and 1/2 cup of marinara sauce. Serve with 1 slice of whole-grain toast (sprayed with light butter spray) and 5 fresh strawberries topped with 1/3 cup low-sugar yogurt.
Calories - 398 Carbohydrates - 43g Fiber - 6g Protein - 38g Fat - 8g
Breakfast 3 - Cheesy Eggs, Turkey Bacon, and Toast with Jelly
6 egg whites seasoned with salt and pepper scrambled with 2 tbs. of shredded American cheese. Serve with 2 slices of cooked, lean turkey bacon and 1 slice of whole-grain toast with 1 tbs. of natural fruit spread and 5 fresh strawberries.
Calories - 394 Carbohydrates - 40g Fiber - 4g Protein - 33g Fat - 12g
Breakfast 4 - Veggie Scramble with Toast and Orange Slices
Sautee using Pam cooking spray 1/3 cup of diced bell pepper, 1/3 cup of diced onion, and 5 sliced mushrooms. Add 6 egg whites seasoned with salt and pepper with 2 tbs. of shredded American cheese. Serve with 1 slice of whole-grain toast (sprayed with light butter spray) and 1 medium sliced orange covered with ¼ cup low-sugar yogurt.
Calories - 399 Carbohydrates - 52g Fiber - 9g Protein - 35g Fat - 7g
Breakfast 5 - Cheesy Eggs and Yogurt Parfait
6 egg whites seasoned with salt and pepper scrambled with 2 tbs. of shredded American cheese. Serve with 1 cup of berries and ½ of a sliced banana mixed with ¾ cup of low-sugar yogurt and ¼ cup Fiber One cereal.
Calories - 395 Carbohydrates - 47g Fiber - 11g Protein - 33g Fat - 12g
Breakfast 6 - Old-fashioned Oatmeal with Raisins, Walnuts, and Turkey Bacon
1/2 cup slow-cook rolled oats cooked according to container's directions. Add in 2 tbs. of raisins, 2 tsp. of walnuts, and ½ cup of skim milk. Serve with 3 slices of lean turkey bacon.
Calories - 387 Carbohydrates - 49g Fiber - 5g Protein - 19g Fat - 14g
Breakfast 7 - Parfait-On-The-Run
¾ cup of low-fat cottage cheese, ½ cup of low-sugar yogurt, ½ cup of berries, ½ banana, ¼ cup of Fiber One cereal, and 2 tbs. of walnuts.
Calories - 402 Carbohydrates - 51g Fiber - 13g Protein - 34g Fat - 12g
Breakfast 8 - Peanut Butter Toast with Skim Milk
1 slice of whole-grain toast with 1 tbs. of natural peanut butter served with 1 cup of skim milk mixed with 1 scoop of Optimum Nutrition 100% Double Rich Chocolate Protein Powder.
Calories - 404 Carbohydrates - 37g Fiber - 4g Protein - 40g Fat - 11g
Breakfast 9 - Egg Tacos-to-Go
1 whole egg and 6 egg whites seasoned with salt and pepper scrambled with 1 tbs. of shredded American cheese and 1 thin slice of 99% fat-free ham. Fold into 3 small, high-fiber tortillas (about 50 calories each) along with 2 tbs. of light sour cream and 2 tbs. of fresh salsa.
Calories - 389 Carbohydrates - 39g Fiber - 25g Protein - 49g Fat - 13g
Breakfast 10 - The TBC Chocolate, Peanut Butter, and Banana Blend
Blend in blender - 1 frozen banana (peel and quarter bananas ahead of time and keep them in the freezer), ¾ cup skim milk, 2 tsp. of peanut butter, 1 tbs. of flax seed, and 1 rounded scoop of Optimum Nutrition 100% Double Rich Chocolate Protein Powder.
Calories - 404 Carbohydrates - 45g Fiber - 6g Protein - 36g Fat - 11g
Alternate - The TBC Berry Blend
Blend in blender - 1 frozen banana, ¼ cup berries, ¾ cup of skim milk, ½ cup low-sugar yogurt, 2 tsp. of flax seed, and 1 scoop of Optimum Nutrition 100% Whey Vanilla Protein Powder.
Calories - 402 Carbohydrates - 54g Fiber - 5g Protein - 40g Fat - 4g 6 egg whites seasoned with salt and pepper scrambled with 2 tbs. of shredded American cheese. Served with 1 slice of whole-grain toast with 1 tbs.. of natural peanut butter and 1 whole grapefruit with artificial sweetener.
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To open the lunch meal plans, simply click on the tab for the amount of calories you would like. To shrink the meal plans back down, use the "Close Lunch Tabs."
Download 300-Calorie Lunches PDF
Lunch 1 - Roasted Chicken Salad with Mixed Greens and an Orange
2 cups of mixed greens, 3 oz. of roasted chicken breast (no skin), 1 diced roma tomato, 5 cucumber slices, 1/8 cubed avocado, 2 tbs. of whole wheat croutons, and 2 tbs. of low-calorie Italian dressing. Serve with a sliced orange.
Calories - 292 Carbohydrates - 34g Fiber - 8g Protein - 22g Fat - 9g
Lunch 2 - Turkey and Mozzarella Pita with Apple Slices
½ toasted, whole-wheat pita stuffed with 3 oz. of lean turkey, ½ oz. of part-skim mozzarella, and 1 tbs. of spicy mustard. Serve with sliced red apple.
Calories - 299 Carbohydrates - 45g Fiber - 6g Protein - 24g Fat - 5g
Lunch 3 - Old-Fashioned PB&J with Skim Milk
1 slice of whole-grain bread cut into two halves, 2 tsp. of natural peanut butter, and 2 tsp. of natural fruit spread served with 1 cup of skim milk and 5 strawberries.
Calories - 305 Carbohydrates - 46g Fiber - 5g Protein - 16g Fat - 8g
Lunch 4 - Spinach Salad with Chicken, Walnuts, and Balsamic Dressing
3 cups of fresh spinach leaves, 3 oz of skinless chicken breast, 2 tbs. of part-skim mozzarella cheese, 2 tbs. of raisins, 1 tbs. of crushed walnuts, and 2 tbs. of low-calorie balsamic vinaigrette.
Calories - 293 Carbohydrates - 20g Fiber - 4g Protein - 28g Fat - 12g
Lunch 5 - Hot Ham and Cheese Melts with Apple Slices
2 small, high-fiber tortillas (50 calories each) rolled up with 2 oz of 99% fat-free ham slices (each) and ½ tbs. of shredded American cheese (each) melted in the microwave for 20-30 seconds. Serve with sliced red apple.
Calories - 309 Carbohydrates - 43g Fiber - 20g Protein - 32g Fat - 7g
Lunch 6 - Cold Cuts, Fresh Fruit, and Yogurt
2 slices of lean deli-style turkey, 2 slices of lean deli-style ham, 1 oz of part-skim mozzarella cheese, 5 fresh strawberries, and ¾ cup of low-sugar yogurt topped with ¼ cup of Fiber One cereal.
Calories - 296 Carbohydrates - 32g Fiber - 8g Protein - 33g Fat - 6g
Lunch 7 - Hot Pita Pizza with Marinara and Mozzarella
1 whole-wheat pita topped with ¼ cup of marinara sauce and 5 tbs. of part-skim mozzarella cheese. Broil for 2-5 minutes. (You can also toast pita bread ahead of time, top, and melt cheese in the microwave).
Calories - 305 Carbohydrates - 41g Fiber - 6g Protein - 17g Fat - 9g
Lunch 8 - Chicken Salad with Rye Crackers
3 oz of either fresh or canned chicken breast, 2 tsp of light mayonnaise, 1 tbs. of raisins, 2 tsp. of crushed walnuts, ¼ cup of red grapes, and salt and pepper to taste. Serve with 2 Wasa Light Rye crackers.
Calories - 297 Carbohydrates - 28g Fiber - 4g Protein - 22g Fat - 12g
Lunch 9 - Chef Salad with Light Ranch Dressing and Crackers
2 cups chopped romaine with 2 ounces of 99% fat-free ham, 1 hard-boiled egg, ½ chopped roma tomato, 2 baby carrots, 3 broccoli florets, 1 tbs. of shredded American cheese, and 2 tbs. of fat-free ranch dressing. Served with 2 Wasa Light Rye crackers.
Calories - 300 Carbohydrates - 31g Fiber - 8g Protein - 24g Fat - 8g
Lunch 10 - Traditional Turkey on Rye
2 slices of rye bread, 3 oz of 99% fat-free turkey, ½ oz of part-skim mozzarella, 1 tsp. of light mayonnaise, 2 lettuce leaves, and 2 tomato slices.
Calories - 305 Carbohydrates - 39g Fiber - 4g Protein - 26g Fat - 6g
Download 400-Calorie Lunches PDF
Lunch 1 – Roasted Chicken Salad with Mixed Greens and an Orange
3 cups of mixed greens, 4 oz. of roasted chicken breast (no skin), 1 diced roma tomato, 5 cucumber slices, 1/4 cubed avocado, 3 tbs. of whole wheat croutons, and 3 tbs. of low-calorie Italian dressing. Serve with a sliced orange.
Calories – 395 Carbohydrates – 40g Fiber – 10g Protein – 29g Fat – 16g
Lunch 2 – Turkey and Mozzarella Pita with Strawberries
1 toasted, whole-wheat pita cut in half stuffed with 4 oz. of lean turkey, 1 oz. of part-skim mozzarella, and 1 tbs. light mayonnaise. Serve with 5 strawberries.
Calories – 407 Carbohydrates – 49g Fiber – 6g Protein – 35g Fat – 10g
Lunch 3 – Old-Fashioned PB&J with Skim Milk
2 slices of whole-grain bread, 2 tsp. of natural peanut butter, and 2 tsp. of natural fruit spread served with 1 cup of skim milk.
Calories – 390 Carbohydrates – 62g Fiber – 7g Protein – 19g Fat – 9g
Lunch 4 – Spinach Salad with Chicken, Walnuts, and Balsamic Dressing
3 cups of fresh spinach leaves, 4 oz of skinless chicken breast, 2 tbs. of part-skim mozzarella cheese, 2 tbs. of raisins, 2 tsp. of crushed walnuts, and 2 tbs. of low-calorie balsamic vinaigrette served with a sliced, red apple.
Calories – 392 Carbohydrates – 41g Fiber – 7g Protein – 34g Fat – 12g
Lunch 5 – Hot Ham and Cheese Melts with Apple Slices
2 small, high-fiber tortillas (50 calories each) rolled up with 2.5 oz of 99% fat-free ham slices (each) and 1 tbs. of shredded American cheese (each) melted in the microwave for 20-30 seconds. Serve with sliced red apple.
Calories – 397 Carbohydrates – 43g Fiber – 20g Protein – 40g Fat – 12g
Lunch 6 – Cold Cuts, Fresh Fruit, and Yogurt
2 slices of lean deli-style turkey, 2 slices of lean deli-style ham, 2 oz of part-skim mozzarella cheese, 8 fresh strawberries, and ¾ cup of low-sugar yogurt topped with 1/3 cup of Fiber One cereal.
Calories – 396 Carbohydrates – 40g Fiber – 11g Protein – 41g Fat – 11g
Lunch 7 – Hot Pita Pizza with Marinara and Mozzarella
1 whole-wheat pita topped with ¼ cup of marinara sauce, 6 tbs. of part-skim mozzarella cheese, and 3 oz of diced lean ham. Broil for 2-5 minutes. (You can also toast pita bread ahead of time, top, and melt cheese in the microwave).
Calories – 400 Carbohydrates – 42g Fiber – 6g Protein – 34g Fat – 10g
Lunch 8 – Chicken Salad with Rye Crackers
4 oz of either fresh or canned chicken breast, 1 tbs. of light mayonnaise, 1 tbs. of raisins, 1 tbs. of crushed walnuts, ¼ cup of red grapes, and salt and pepper to taste. Serve with 3 Wasa Light Rye crackers.
Calories – 401 Carbohydrates – 36g Fiber – 5g Protein – 30g Fat – 16g
Lunch 9 – Chef Salad with Light Ranch Dressing and Crackers
2 cups chopped romaine with 3 ounces of 99% fat-free ham, 1 hard-boiled egg, ½ chopped roma tomato, 2 baby carrots, 3 broccoli florets, 2 tbs. of shredded American cheese, and 3 tbs. of fat-free ranch dressing. Served with 3 Wasa Light Rye crackers.
Calories – 398 Carbohydrates – 41g Fiber – 9g Protein – 32g Fat – 10g
Lunch 10 – Traditional Turkey on Rye
2 slices of rye bread, 4 oz of 99% fat-free turkey, 1 oz of part-skim mozzarella, 1 tbs. of light mayonnaise, 2 lettuce leaves, and 2 tomato slices.
Calories – 394 Carbohydrates – 42g Fiber – 4g Protein – 35g Fat – 10g
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To open the dinner meal plans, simply click on the tab for the amount of calories you would like. To shrink the meal plans back down, use the "Close Dinner Tabs."
Download 300-Calorie Dinners PDF
Dinner 1 - Chicken and Vegetable Stir-Fry
Ingredients: 3 oz of cubed chicken breast, 1/3 cup chopped zucchini, 1/3 cup chopped squash, 1/3 cup sliced bell pepper, 1/3 cup broccoli florets, 1/3 cup sliced mushrooms, 1 tsp. of sesame or olive oil, 3 tbs. of teriyaki baste and glaze, and ¼ cup cooked wild rice (slow cook method).
Preparation: Cook rice ahead of time and set aside. Heat sesame oil in skillet for 3 minutes over medium heat. Add chicken and cook until no longer pink. Remove chicken and add vegetables to pan and continue to stir-fry for 3-4 minutes. Add chicken back in along with baste and glaze and continue cooking for 3-4 minutes or until vegetables are at desired consistency. Serve over wild rice.
Calories - 297 Carbohydrates - 34g Fiber - 4g Protein - 25g Fat - 7g
Dinner 2 - Eggplant Turkey Burgers with Sweet Potato Fries
Ingredients: 4 oz of lean ground turkey, 1 tsp of parmesan cheese, 2 slices of peeled eggplant sliced 1" thick, 2 slices of tomato, 2 lettuce leaves, 1 tsp ketchup, 1 tsp mustard, 5 strawberries, ½ a sweet potato sliced into ¼" slices, cumin, salt, pepper, and burger seasonings.
Preparation: Make turkey patty first by combining ground turkey, parmesan cheese, and burger seasonings. Peel and slice eggplant. Spray each side with Pam cooking spray and season with salt. Slice your sweet potato into ¼" slices, spray each side with Pam, and season both sides with salt, pepper, and cumin. Prepare remaining vegetables for toppings. Set aside.
Coat grill with non-stick spray and heat for 5 minutes. Grill turkey patty, eggplant slices, and sweet potato slices on grill for 3-5 minutes per side being careful not to overcook the eggplant (You want it to be slightly firm in order to serve as your bun). Use the eggplant as your bun and top your burger with tomato, lettuce, ketchup, and mustard. Serve with sweet potato fries and fresh strawberries.
Calories - 305 Carbohydrates - 31g Fiber - 7g Protein - 27g Fat - 10g
Dinner 3 - Orange Roughy with Wild Rice
Ingredients: 6 ounces of orange roughy fillets, 1 tsp of lemon juice, salt and pepper, light butter spray, 2 cups of broccoli florets, ½ cup of cooked wild rice (slow-cook method), 2 tbs. shredded American cheese, 1 tsp. of parmesan cheese
Preparation: Heat oven to 400*. Place fish in baking dish, spray lightly with light butter spray, season with salt and pepper, and drizzle with lemon juice. Bake uncovered for 19 minutes, top with parmesan cheese, and bake for another 3 minutes.
While fish bakes, prepare your wild rice and steam your broccoli florets. Top cooked broccoli with light butter spray, salt, pepper, and American cheese and serve with wild rice and baked roughy.
Calories - 306 Carbohydrates - 26g Fiber - 6g Protein - 36g Fat - 7g
Dinner 4 - Chicken and Artichoke Hearts with Angel Hair Pasta
Ingredients: 3 oz of sliced chicken breast, 1/3 cup of artichoke hearts, 1/3 cup sliced red onion, 1/3 cup sliced mushrooms, ¼ cup of marinara sauce, ¼ cup cooked whole-wheat angel hair pasta, ½ tsp. of olive oil, Italian seasonings, salt, and pepper.
Preparation: Bring a pot of water to boil for your pasta. Heat oil in a skillet for 3 minutes and add chicken. Cook until no longer pink, add vegetables and seasonings, and continue to sauté for 5 minutes. Add pasta to boiling water. Add marinara to chicken and vegetables and heat through. Serve over angel hair pasta.
Calories - 301 Carbohydrates - 37g Fiber - 7g Protein - 27g Fat - 6g
Dinner 5 - Ground Turkey Tacos
Ingredients: 3 oz. of lean ground turkey, taco seasoning, ½ cup of chopped lettuce, ½ chopped roma tomato, 1 tbs. of shredded American cheese, 2 tsp. of light sour cream, 2 tbs. of cubed avocado, 1 tbs. of salsa, and 2 high-fiber tortillas (about 50 calories each)
Preparation: Brown your turkey over medium heat and add taco seasoning according to the package. Divide the turkey and the rest of the ingredients evenly into 2 warm tortillas.
Calories - 303 Carbohydrates - 29g Fiber - 18g Protein - 31g Fat - 16g
Dinner 6 - Grilled Salmon with Wild Rice and Sautéed Spinach
Ingredients: 4 oz salmon fillet, 2 tbs. of teriyaki baste and glaze, 1/3 cup of cooked wild rice (slow-cook method), 3 cups of baby spinach, 2 garlic cloves, ½ tsp. of olive oil, 1 tsp. of lemon juice, salt, and pepper.
Preparation: Start rice first according to package. Spray grill with Pam cooking spray and heat for 5 minutes. Brush salmon with glaze and add to hot grill cooking each side for 3-5 minutes. Heat oil in skillet for 2 minutes. Add garlic and sauté for 1 minute. Add spinach and sauté for 1-2 minutes adding lemon juice, salt, and pepper. Serve salmon with wild rice and sautéed spinach.
Calories - 291 Carbohydrates - 29g Fiber - 4g Protein - 29g Fat - 7g
Dinner 7 - Barbecue Chicken with Corn on the Cob and Fruit Salad
Ingredients: 4 oz chicken breast (no skin or bone), 2 tbs. of favorite barbecue sauce, 1 large ear of corn, light butter spray, salt and pepper, ¼ cup sliced apple, ¼ cup sliced orange, ¼ cup sliced strawberries, ¼ cup blueberries.
Preparation: Brush chicken with barbecue sauce. Either bake chicken at 350* for 25 minutes or grill 6-8 minutes per side on grill. While chicken cooks, heat a large pot of water and bring to a boil for corn. Add corn to boiling water and boil for 7 minutes. While corn cooks, slice fruit and prepare your fruit salad. Spray corn with light butter spray and season with salt and pepper. Serve with barbecue chicken and fruit salad.
Calories - 305 Carbohydrates - 41g Fiber - 6g Protein - 17g Fat - 9g
Dinner 8 - Baked Sweet Potato with Turkey Chili and Cheese
Ingredients: 1 small sweet potato, 3 oz of lean ground turkey, 4 oz of tomato sauce, ½ cup of pinto beans, chili seasonings, 1 tbs. of shredded American cheese, 1 tbs. of light sour cream, light butter spray, salt, and pepper.
Preparation: Brown turkey in skillet over medium heat; drain the fat. Add tomato sauce, beans, and chili seasoning and simmer over low heat for 10 minutes. In the meantime, clean sweet potato, poke with holes to vent, and cook in microwave for about 7 minutes. Top sweet potato with light butter spray, salt and pepper, cheese, turkey chili, and sour cream.
Calories - 296 Carbohydrates - 32g Fiber - 5g Protein - 25g Fat - 9g
Lunch 9 - Lemon Garlic Shrimp over Angel Hair Pasta
Ingredients: 4 oz of peeled and de-veined shrimp (tail on or off), 1 tsp. of olive oil, 1 tbs. of lemon juice, 2 tsp. of minced garlic, ½ roma tomato chopped, ¼ tsp. Italian seasonings, salt, pepper, red pepper, and 1/3 cup cooked whole-wheat angel hair pasta.
Preparation: Bring a pot of water to boil for pasta. Heat oil in large skillet for 2 minutes. Add garlic to skillet and heat for 1 minute. Add shrimp and sauté for 2-4 minutes until the shrimp is pink and cooked through. Add pasta to boiling water. Add lemon juice, Italian seasonings, a dash of red pepper, salt and pepper, and chopped tomato to shrimp and continue to sauté for 2 more minutes. Serve over angel hair pasta.
Calories - 310 Carbohydrates - 34g Fiber - 4g Protein - 29g Fat - 7g
Dinner 10 - Pork Sirloin Chops with Wild Rice and Applesauce
Ingredients: 4 oz of thinly-sliced, pork sirloin chops (boneless), 1 ½ cups of fresh green beans, ¼ cup cooked wild rice (slow-cook method), ¼ cup applesauce (no sugar added), cinnamon, salt and pepper, and light butter spray.
Preparation: Start rice first according to package. Coat a skillet with Pam cooking spray and heat over medium heat for 2 minutes. Season both sides of pork chops with salt and pepper and add to pan. Cook each side for about 3-5 minutes depending on thickness. While pork cooks, steam green beans. Toss steamed green beans with light butter spray, salt, and pepper. Serve pork chops with green beans, wild rice, and applesauce sprinkled with cinnamon.
Calories - 305 Carbohydrates - 33g Fiber - 7g Protein - 28g Fat - 8g
Preparation: Cook rice ahead of time and set aside. Heat sesame oil in skillet for 3 minutes over medium heat. Add chicken and cook until no longer pink. Remove chicken and add vegetables to pan and continue to stir-fry for 3-4 minutes. Add chicken back in along with baste and glaze and continue cooking for 3-4 minutes or until vegetables are at desired consistency. Serve over wild rice.
Calories - 392 Carbohydrates - 42g Fiber - 5g Protein - 33g Fat - 10g
Dinner 2 - Eggplant Turkey Burgers with Sweet Potato Fries
Ingredients: 5oz of lean ground turkey, 1 tsp of parmesan cheese, ½ oz of American cheese slice, 2 pieces of peeled eggplant sliced 1" thick, 2 slices of tomato, 2 lettuce leaves, 1 tsp ketchup, 1 tsp mustard, 5 strawberries, ½ a sweet potato sliced into ¼" slices, cumin, salt, pepper, and burger seasonings.
Preparation: Make turkey patty first by combining ground turkey, parmesan cheese, and burger seasonings. Peel and slice eggplant. Spray each side with Pam cooking spray and season with salt. Slice your sweet potato into ¼" slices, spray each side with Pam, and season both sides with salt, pepper, and cumin. Prepare remaining vegetables for toppings. Set aside.
Coat grill with non-stick spray and heat for 5 minutes. Grill turkey patty, eggplant slices, and sweet potato slices on grill for 3-5 minutes per side being careful not to overcook the eggplant (You want it to be slightly firm in order to serve as your bun). Use the eggplant as your bun and top your burger with American cheese, tomato, lettuce, ketchup, and mustard. Serve with sweet potato fries and fresh strawberries.
Calories - 399 Carbohydrates - 31g Fiber - 7g Protein - 36g Fat - 16g
Dinner 3 - Orange Roughy with Wild Rice
Ingredients: 8 ounces of orange roughy fillets, 1 tsp of lemon juice, salt and pepper, light butter spray, 2 cups of broccoli florets, ¾ cup of cooked wild rice (slow-cook method), 2 tbs. shredded American cheese, 1 tsp. of parmesan cheese
Preparation: Heat oven to 400*. Place fish in baking dish, spray lightly with light butter spray, season with salt and pepper, and drizzle with lemon juice. Bake uncovered for 19 minutes, top with parmesan cheese, and bake for another 3 minutes.
While fish bakes, prepare your wild rice and steam your broccoli florets. Top cooked broccoli with light butter spray, salt, pepper, and American cheese and serve with wild rice and baked roughy.
Calories - 387 Carbohydrates - 35g Fiber - 7g Protein - 46g Fat - 7g
Dinner 4 - Chicken and Artichoke Hearts with Angel Hair Pasta
Ingredients: 4 oz of sliced chicken breast, 1/3 cup of artichoke hearts, 1/3 cup sliced red onion, 1/3 cup sliced mushrooms, 1/3 cup of marinara sauce, 1/3 cup cooked whole-wheat angel hair pasta, 1 tsp. of olive oil, Italian seasonings, salt, and pepper.
Preparation: Bring a pot of water to boil for your pasta. Heat oil in a skillet for 3 minutes and add chicken. Cook until no longer pink, add vegetables and seasonings, and continue to sauté for 5 minutes. Add pasta to boiling water. Add marinara to chicken and vegetables and heat through. Serve over angel hair pasta.
Calories - 397 Carbohydrates - 45g Fiber - 8g Protein - 35g Fat - 10g
Dinner 5 - Ground Turkey Tacos
Ingredients: 4 oz. of lean ground turkey, taco seasoning, 1 cup of chopped lettuce, 1 chopped roma tomato, 1 tbs. of shredded American cheese, 1 tbs. of light sour cream, 3 tbs. of cubed avocado, 2 tbs. of salsa, and 2 high-fiber tortillas (about 50 calories each)
Preparation: Brown your turkey over medium heat and add taco seasoning according to the package. Divide the turkey and the rest of the ingredients evenly into 2 warm tortillas.
Calories - 398 Carbohydrates - 34g Fiber - 20g Protein - 38g Fat - 19g
Dinner 6 - Grilled Salmon with Wild Rice and Sautéed Spinach
Ingredients: 6 oz salmon fillet, 2 tbs. of teriyaki baste and glaze, ½ cup of cooked wild rice (slow-cook method), 3 cups of baby spinach, 2 garlic cloves, 1 tsp. of olive oil, 1 tsp. of lemon juice, salt, and pepper.
Preparation: Start rice first according to package. Spray grill with Pam cooking spray and heat for 5 minutes. Brush salmon with glaze and add to hot grill cooking each side for 3-5 minutes. Heat oil in skillet for 2 minutes. Add garlic and sauté for 1 minute. Add spinach and sauté for 1-2 minutes adding lemon juice, salt, and pepper. Serve salmon with wild rice and sautéed spinach.
Calories - 404 Carbohydrates - 35g Fiber - 4g Protein - 41g Fat - 11g
Dinner 7 - Barbecue Chicken with Corn on the Cob and Fruit Salad
Ingredients: 5 oz chicken breast (no skin or bone), 2 tbs. of favorite barbecue sauce, 1 large ear of corn, light butter spray, salt and pepper, 1/3 cup sliced apple, 1/3 cup sliced orange, 1/3 cup sliced strawberries, 1/3 cup blueberries, ¼ cup low-sugar yogurt.
Preparation: Brush chicken with barbecue sauce. Either bake chicken at 350* for 25 minutes or grill 6-8 minutes per side on grill. While chicken cooks, heat a large pot of water and bring to a boil for corn. Add corn to boiling water and boil for 7 minutes. While corn cooks, slice fruit and prepare your fruit salad. Spray corn with light butter spray and season with salt and pepper. Serve with barbecue chicken and fruit salad topped with yogurt.
Calories - 394 Carbohydrates - 49g Fiber - 8g Protein - 40g Fat - 6g
Dinner 8 - Baked Sweet Potato with Turkey Chili and Cheese
Ingredients: 1 small sweet potato, 5 oz of lean ground turkey, 4 oz of tomato sauce, 1/3 cup of pinto beans, chili seasonings, 1 ½ tbs. of shredded American cheese, 1 tbs. of light sour cream, light butter spray, salt, and pepper.
Preparation: Brown turkey in skillet over medium heat; drain the fat. Add tomato sauce, beans, and chili seasoning and simmer over low heat for 10 minutes. In the meantime, clean sweet potato, poke with holes to vent, and cook in microwave for about 7 minutes. Top sweet potato with light butter spray, salt and pepper, cheese, turkey chili, and sour cream.
Calories - 406 Carbohydrates - 35g Fiber - 6g Protein - 38g Fat - 14g
Lunch 9 - Lemon Garlic Shrimp over Angel Hair Pasta
Ingredients: 5 oz of peeled and de-veined shrimp (tail on or off), 1 tsp. of olive oil, 1 tbs. of lemon juice, 2 tsp. of minced garlic, ½ roma tomato chopped, ¼ tsp. Italian seasonings, salt, pepper, red pepper, and ½ cup cooked whole-wheat angel hair pasta.
Preparation: Bring a pot of water to boil for pasta. Heat oil in large skillet for 2 minutes. Add garlic to skillet and heat for 1 minute. Add shrimp and sauté for 2-4 minutes until the shrimp is pink and cooked through. Add pasta to boiling water. Add lemon juice, Italian seasonings, a dash of red pepper, salt and pepper, and chopped tomato to shrimp and continue to sauté for 2 more minutes. Serve over angel hair pasta.
Calories - 401 Carbohydrates - 47g Fiber - 5g Protein - 37g Fat - 8g
Dinner 10 - Pork Sirloin Chops with Wild Rice and Applesauce
Ingredients: 5 oz of thinly-sliced, pork sirloin chops (boneless), 2 cups of fresh green beans, 1/3 cup cooked wild rice (slow-cook method), 1/3 cup applesauce (no sugar added), cinnamon, salt and pepper, and light butter spray.
Preparation: Start rice first according to package. Coat a skillet with Pam cooking spray and heat over medium heat for 2 minutes. Season both sides of pork chops with salt and pepper and add to pan. Cook each side for about 3-5 minutes depending on thickness. While pork cooks, steam green beans. Toss steamed green beans with light butter spray, salt, and pepper. Serve pork chops with green beans, wild rice, and applesauce sprinkled with cinnamon.
Calories - 394 Carbohydrates - 44g Fiber - 9g Protein - 35g Fat - 10g 4 oz of cubed chicken breast, 1/3 cup chopped zucchini, 1/3 cup chopped squash, 1/3 cup sliced bell pepper, 1/3 cup broccoli florets, 1/3 cup sliced mushrooms, ½ tbs. of sesame or olive oil, 3 tbs. of teriyaki baste and glaze, and ½ cup cooked wild rice (slow cook method).
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To open the snack meal plans, simply click on the tab for the amount of calories you would like. To shrink the meal plans back down, use the "Close Snack Tabs."
Download 150-Calorie Snacks PDF
Snack 1 - Low-fat Cottage Cheese with Blueberries
¾ cup of low-fat cottage cheese, ¼ cup of blueberries, and artificial sweetener if desired.
Calories - 146 Carbohydrates - 13g Fiber - 0g Protein - 20g Fat - 1g
Snack 2 - Apple with Peanut Butter
½ apple with 1 tbs. of natural peanut butter
Calories - 136 Carbohydrates - 14g Fiber - 3g Protein - 4g Fat - 8g
Snack 3 - Low-Sugar Yogurt with Fiber One
¾ cup of low-sugar yogurt mixed with 1/3 cup of Fiber One cereal
Calories - 142 Carbohydrates - 30g Fiber - 9g Protein - 12g Fat - 1g
Snack 4 - Honey Vanilla Rice Cake with Low-Fat Cream Cheese
1 Quaker, honey vanilla rice cake topped with 2 tbs. of low-fat cream cheese
Calories - 136 Carbohydrates - 8g Fiber - 0g Protein - 3g Fat - 8g
Snack 5 - String Cheese with Ham Slices
Wrap 2 oz of 99% fat-free ham around 1 part-skim mozzarella string cheese
Calories - 130 Carbohydrates - 1g Fiber - 0g Protein - 17g Fat - 6g
Snack 6 - Whole-Grain Toast with Peanut Butter
1 slice of whole-grain bread toasted and topped with ½ tbs. of peanut butter.
Calories - 151 Carbohydrates - 21g Fiber - 3g Protein - 6g Fat - 6g
Snack 7 - Popcorn
8 cups of 94% fat-free microwave popcorn
Calories - 147 Carbohydrates - 31g Fiber - 5g Protein - 5g Fat - 3g
Snack 8 - Banana with Peanut Butter
½ banana with 1 tbs. of natural peanut butter
Calories - 150 Carbohydrates - 17g Fiber - 2g Protein - 5g Fat - 9g
Snack 9 - Quick Protein Shake
Shake ½ scoop of Optimum Nutrition 100% Whey Protein with 1 cup skim milk.
Calories - 146 Carbohydrates - 13g Fiber - 0g Protein - 20g Fat - 1g
Snack 10 - Rye Crackers with Turkey and Spicy Mustard
Top 2 Wasa Light Rye crackers with 3 oz of 99% fat-free turkey and 1 tbs. mustard.
Calories - 153 Carbohydrates - 20g Fiber - 3g Protein - 19g Fat - 1g
Download 250-Calorie Snacks PDF
Snack 1 - Low-fat Cottage Cheese with Blueberries and Fiber One
1 cup of low-fat cottage cheese, ½ cup of blueberries, ¼ cup Fiber One, and artificial sweetener if desired.
Calories - 234 Carbohydrates - 28g Fiber - 8g Protein - 29g Fat - 3g
Snack 2 - Apple with Peanut Butter and Skim Milk
1 apple with 1 tbs. of natural peanut butter and ¾ cup of skim milk
Calories - 241 Carbohydrates - 33g Fiber - 5g Protein - 11g Fat - 9g
Snack 3 - Low-Sugar Yogurt with Fiber One, Strawberries, and Walnuts
1 cup of low-sugar yogurt mixed with 1/3 cup of Fiber One, 5 sliced strawberries, and 1 tbs. of crushed walnuts.
Calories - 242 Carbohydrates - 40g Fiber - 10g Protein - 18g Fat - 6g
Snack 4 - Honey Vanilla Rice Cake with Low-Fat Cream Cheese and Banana
2 Quaker, honey vanilla rice cakes topped with 1 tbs. of low-fat cream cheese each and sliced banana (1/2 banana divided between the 2 rice cakes).
Calories - 225 Carbohydrates - 29g Fiber - 2g Protein - 4g Fat - 11g
Snack 5 - String Cheese with Ham Slices
Wrap 4 oz (divided in half) of 99% fat-free ham around 2 part-skim mozzarella string cheese sticks.
Calories - 261 Carbohydrates - 2g Fiber - 0g Protein - 34g Fat - 12g
Snack 6 - Whole-Grain Toast with Peanut Butter
1 slice of whole-grain bread toasted and topped with 2 tsp. of natural peanut butter with 1 cup of skim milk.
Calories - 253 Carbohydrates - 33g Fiber - 4g Protein - 15g Fat - 8g
Snack 7 - Popcorn
8 cups of air-popped microwave popcorn.
Calories - 244 Carbohydrates - 50g Fiber - 10g Protein - 8g Fat - 3g
Snack 8 - Banana with Peanut Butter
1 banana with 2 tsp. of natural peanut butter and 1 cup of skim milk
Calories - 258 Carbohydrates - 42g Fiber - 3g Protein - 12g Fat - 6g
Snack 9 - Quick Protein Shake
Shake 1 scoop of Optimum Nutrition 100% Whey Protein with 1 ¼ cup skim milk.
Calories - 227 Carbohydrates - 18g Fiber - 0g Protein - 34g Fat - 2g
Snack 10 - Rye Crackers with Turkey and Spicy Mustard
Top 2 Wasa Light Rye crackers with 3 oz of 99% fat-free turkey, 1 tbs. mustard, and 1 oz of American cheese.
Calories - 259 Carbohydrates - 20g Fiber - 3g Protein - 25g Fat - 10g
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