Meals for Weeks 3 and 4

Week 3 Meals

Meal 1: Strawberry Ice Cream

1 scoop protein powder
4 strawberries
1/2 cup oats (raw measurement)
1/2 cup water
6 ice cubes

Combine and blend all ingredients together to desired shake consistency


Meal 2: Hot Pumpkin and Eggs

1/4 cup oats (raw measurement)
1 TB plain cream of wheat (raw measurement)
2 TB plain canned pumpkin
1/4 tsp pumpkin pie spice
Zero cal/carb sweetener of choice
1 egg
3 egg whites

Combine oats, cream of wheat, pumpkin and water. Cook in microwave or in a pan on stove top. Stir pumpkin pie spice and sweetener into hot cereal. Cook eggs as desired.



Meal 3: Jerky and Island Smoothie

1 1/2 oz low fat beef jerky (or turkey jerky)
1/2 orange
2 TB skim milk
4 strawberries
1 tsp lemonade powder
coconut and vanilla extract
5 ice cubes

Combine and blend all ingredients together EXCEPT JERKY to desired shake consistency. Serve along side jerky.



Meal 4: Cheesy Egg Tacos

1 egg
2 egg whites
2 corn tortillas
1 low cal/fat cheese wedge (I use a thin slice of mozzarella cheese)

Cook eggs as desired. Crisp corn tortillas in frying pan with cooking spray. Layer in eggs and cheese wedge, fold tortillas.



Meal 5: Crunchy Ranch Dip

1/3 cup low fat or fat free cottage cheese
1 tsp ranch powder
12 whole grain crackers
8 baby carrots
8 cherry tomatoes
1/2 cucumber

Mix in ranch powder to cottage cheese. Dip veggies and crackers into cottage cheese mixture.



Meal 6: Hawaiian Pizza

1 low cal/carb whole grain pita pocket
2 TB pizza sauce
2 TB onion of choice
8 zucchini slices
3 oz chicken, cooked
1 slice deli turkey
2 TB pineapple chunks
2 TB mozzarella cheese

Spread pizza sauce on top of pita. Layer all other ingredients on top. Bake on a pan in a preheated 375 oven for 25 minutes or until edges are crispy.



Week 4 Meals


Meal 1: Crunchy Pumpkin Ice Cream

1 scoop protein powder
2 TB plain canned pumkin
1/2 cup skim milk (I use almond milk)
1 cup multigrain cold cereal (I use kashi heart to heart)
6 ice cubes

Combine and blend all ingredients together to desired shake consistency.


Meal 2: Blueberry Pancakes and Eggs

1/4 cup whole grain pancake mix
1/4 cup blueberries
1/4 cup water
2 TB sugar-free syrup
1 egg
3 egg whites

Combine water and pancake mix; stir in blueberries. Make 2 medium-sized pancakes OR 1 big waffle. Cook in pan with cooking spray and top with syrup. Cook eggs as desired.


Meal 3: Nuts and Cheese

1/2 cup low fat or fat free cottage cheese
1/3 cup sliced red grapes
1/4 banana sliced
2 TB slivered almonds

Combine fruit and cottage cheese and sprinkle almonds on top.


Meal 4: Zesty Chicken Rice Bowl

1/3 cup brown rice, cooked
2 TB fat free Zesty Italian dressing
3 oz chicken, cooked
6 cherry tomatoes
2 tsp Parmesan cheese

Warm the chicken and brown rice in a bowl. Stir in remaining ingredients.


Meal 5: Chocolate Ice Cream

1 scoop protein powder
1 TB plain cocoa powder
1/3 cup skim milk (I use almond milk)
1/4 cup oats (raw measurement)
6 ice cubes
1/2 cup water

Combine and blend all ingredients together to desired shake consistency.


Meal 6: Chicken and Bean Burrito

1 large or 2 small low carb whole grain tortillas
2 oz chicken, cooked
2 TB fat free refried beans
2 TB salsa
2 TB mozzarella cheese
chopped lettuce and onions

Spread refried beans onto tortilla. Layer with remaining ingredients and fold in half. Crisp burrito in frying pan coated with cooking spray.