Rachel's Meal Plan Bikini Season!

Not many people can say that they have an awesome friend who sends them delicious meal plans, but I can!!! My awesome (and gorgeous) friend sent me this amazing meal plan. You HAVE to check out her blog! http://rachelcbrooke.blogspot.com/  

Are you getting ready for bikini season?

	Monday
	*********************************
Breakfast	1/4 cup High Fiber Cereal
	(oatmeal is a good option) sprinkled with
	1 Tbsp ground flaxseed and cinnamon  with
	1 cup fat-free milk
	1 small sliced banana
Morning Snack	A few Tbsp Hummus (I like spinach artichoke)
	Carrot sticks to dip into Hummus
Lunch	Chopped Chef's Salad
	Romaine lettuce, cucumbers, tomatoes,
	2 egg whites, 3 oz turkey, and 1 oz cheddar
	cheese tossed with balsamic vinagerette or
	olive oil and vinegar
Afternoon Snack	2 slices of turkey on whole wheat wrap
	with 1/4 avocado
Dinner	4 oz Beef Tenderloin
	Steamed red potato, 2 tbsp parmesan on top
	1 cup Steamed green beans
	****************************

	Tuesday
Breakfast	3 scrambled egg white
	topped with
	1 oz reduced-fat Cheddar cheese
	wrapped in small whole wheat torilla
	small fat-free latte or green tea
Morning Snack	1 hard-boiled egg
	1 cup sugar snap peas
Lunch	1 (4 oz) can tuna in water, with Romaine
	lettuce and tomatoes in 1/2 a whole
	wheat pita
	Add hummus for taste (roasted red 0
	pepper would be good with this)
Afternoon Snack	Make a trail mix- 18 pistachios
	1 Tbsp dried cherries
	1/4 cup oat brank flakes
Dinner	3 oz salmon, brushed with olive oil and
	bake, skin side down, for about 10 min
	at 425 deg
	Steamed artichoke
	Mixed green salad
	1 Tbsp Raspberry vinaigrette
	1/2 cup quinoa
	**************************************

	Wednesday
Breakfast	Omellete- 1 whole egg, 2 egg whites,
	spinach, tomatoes, and mushrooms
	1 slice of whole wheat toast
	1 cup fat-free milk
Morning Snack	1 oz of cheddar cheese or string cheese
	1 cup of sliced red and yellow bell
	pepper, hummus for dip
Lunch	4 oz sliced grilled chicken in large
	lettuce leaf. Top with chopped bell
	pepper, artichoke hearts, and 1 oz part-
	skim mozarella cheese, and honey
	mustard
	1 cup of raspberries
Afternoon Snack	100- calorie pack of microwave
	popcorn sprinkled with 2 Tbsp of
	parmesan cheese
Dinner	4 oz Pork Tenderloin seasoned with salt
	and pepper and roasted at 350 deg for
	15 min (add some type of spices that you
	like)
	Steamed green beans
	Spinach salad with sliced cherry
	tomatoes and red onions         ******************************

	************************** Thursday
Breakfast	1 cup nonfat plain greek yogurt
	with 1 Tbsp chopped almonds, 2 Tbsp
	wheat germ, and 1 cup diced mango
Morning Snack	1/2 nonfat cottage cheese
	1/2 cup sliced zucchini (onion powder)
Lunch	1 cup black bean soup
	mixed green salad with
	1 Tbsp vinaigrette and 2 high-fiber
	crackers (2 Tbsp guacamole or hummus)
Afternoon Snack	2 Fiber crackers
	2 tsp almond butter (honey)
Dinner	5 medium shrimp (sauteed, baked, or
	grilled0, tossed with 1/2 cup whole-
	wheat pasta, and 2 tsp olive oil
	Steamed broccoli
	************************

	************************** Friday
Breakfast	1 whole grain frozen waffle
	spread with 2 tsp all natural peanut
	butter
	1 cup fat free milk
	1 cup papaya
Morning Snack	1/2 avocado (lemon juice)
Lunch	2 Tbsp hummus, 3 oz turkey,
	2 Tbsp guacamole, and 1 tomato
	slice layered on 1 slice of whole
	wheat bread
Afternoon Snack	Sweet shake- 1 cup fat-free milk
	1 cup ice, 1/2 banana,
	2 tsp peanut butter, 1 tsp cocoa
	powder, 1/2 tsp nutmeg & cin
Dinner	4 oz boneless, skinless chicken
	breast
	Steamed asparagus
	mixed green salad with 1 Tbsp of
	vinaigrette ************************

	Saturday	Sunday
Breakfast	1 whole wheat English Muf	1 packet plain instant oatmeal
	topped with 2 scrambled egg	prepared with fat-free milk,
	whites, 2 slices tomato, 1 slice	topped with 7 chopped
	red onion, and 1 oz low-fat	walnut halves, and 1 finely
	cheese	chopped apple (cinnamon)
	8 oz green tea
Morning Snack	1/2 cup steamed edamame	18 pistachios
	(add pepper)	1 cup sliced cucumber
Lunch	2 high-fiber crackers, 6 large	4 oz grilled salmon over
	olives, 4 Tbsp hummus, sliced	romaine lettuce with 1 oz
	cucumber, and red and yellow	reduced fat feta cheese, cherry
	peppers combined on plate	tomatoes, and 1 Tbsp
	1 cup of tomato soup	vinaigrette
Afternoon Snack	1 cup fat free chocolat milk	Small whole-wheat wrap with
		sliced tomato and 1 Tbsp
		hummus
Dinner	1 breast of chicken on salad of	4 oz cod cooked 2 to 3 min per
	baby spinach, 1 oz reduced-fat	side, add spanish spice mix
	feta cheese, and balsamic	mango salsa to put on top
	vinegar	Roasted brussel sprouts
		Mixed green salad with 2 tsp
		vinaigrette
		Small Baked Sweet Potato