Healthy meal planning is important because you can improve the nutritional quality of your diet by eating more meals at home. Healthy meal planning begins with accurate information about good nutrition and tips for applying that information to your daily life. Here I have created the “Green” meal plan high in Dietary Fiber, Vitamin C, Protein, Calcium, Iron and Copper. This meal plan cuts out bread and all starches. It is a 31 day “Meal Plan”!  Good Luck and get ready to lose a great deal of body fat and inches around the stomach.

                                                                                                                                                                                                                                              

Weight watchers need to drink a gallon of water each day because it will act as a diuretic, ridding the body of excess fluid. If too little water is taken in, the liver takes over some kidney functions, and cannot do the job of breaking down stored body fat. The liver can become chronically overworked if fluid levels are below normal over an extended period.

                                                                                                                                                                                                                                                  

Sunday

Breakfast:

Fruit: 1 Granny Smith Apple

Meal:  Turkey Bacon, Egg White Omelet made with spinach and green peppers

Drink: 6oz of Decaffeinated Antioxidant Green Tea (Drink Really Hot around 89 degrees hot

Snack:

Meal:  Sliced Cucumbers

Drink: 22oz of Water with sliced lime

Lunch:

Meal: A large Romaine lettuce salad with a 6oz  baked fish and lite salad dressing

Drink: 30oz of Water 

Snack:

Meal: 1 cup of slice kiwi

Drink: 22oz of Water with sliced lime

Dinner:

Meal: Baked Steak with Asparagus

Drink: 30z of Water 

Snack:   

Meal: 1 cup sliced Avocados

Drink: 22oz with sliced lime

 

  Page 1

                                                                                                                                                                                                                                                

Monday, Wednesday & Friday

Breakfast:

Meal:  Green Bance Smoothie

Snack:

Meal:  Four Celery sticks with peanut butter

Drink: 22oz of Water with sliced lime

Lunch:

Meal: A large Spinach and iceberg lettuce salad with a 6oz baked turkey breast and lite salad dressing

Drink: 30oz of Water 

Snack:

Meal: 1 cup of green grapes

Drink: 22oz of Water with sliced lime

Dinner:

Meal: Baked Chicken with turnip greens

Drink: 30z of Water 

Snack:   

Meal: 1 cup of honeydew melon

Drink: 22oz with sliced lime

 

     Page 2

                                                                                                                                                                                                                                                  

Tuesday & Thursday

Breakfast:

Meal: Green Tai Smoothie

Drink: 8oz of Spring Water with sliced lime

 

Snack:

Meal: 1 Granny Smith Apple

Drink: 22oz of Water with sliced lime

 

Lunch:

Meal: 1 bowl of cabbage soup with green bell pepper

Drink: 30oz of Water with sliced lime

 

Snack:

Meal: 1 Cup of Kiwi

Drink: 22oz of water with sliced lime

 

Dinner:

Meal: Baked Steak and Zucchini

Drink: 30oz Water 

Snack:

Meal: 1 cup of green grapes

Drink: 22oz of Water with sliced lime

 

 Page 3

                                                                                                                                                                                                                                                

 

 

Saturday

Breakfast:

Fruit: 1 Granny Smith Apple

Meal:  Turkey Sausage, Scramble egg white with provolone cheese

Drink: 6oz of Decaffeinated Antioxidant Green Tea (Drink Really Hot around 89 degrees hot

Snack:

Meal:  1 Cup of green grapes

Drink: 22oz of Water with sliced lime

Lunch:

Meal: A small ceasar salad with a 6oz grilled chicken and lite salad dressing

Drink: 30oz of Water with sliced lime

Snack:

Meal: 1 Fruit

Drink: 22oz of Water with sliced lime

Dinner:

Meal: “Cheat Night” (Meal of your Choice and small dessert)

Drink: 30z of Water with sliced lime

Snack:   

Meal: 1 Fruit

Drink: 22oz

 

    Page 4

                                                                                                                                                                                                                                               

Smoothie Ingredients

 

Green Tai Smoothie

• 1-2 ripe bananas (or ones that you have frozen)
• A handful of spinach leaves (baby spinach that comes in a package)
• about 1/2 cup frozen blueberries (frozen ones what makes the smoothie cold)
• Half of a small yogurt, or more if you like
• A ½ cup of  soy milk

 

Green Bance Smoothie

• 1 cup of blueberries  (frozen ones what makes the smoothie cold)
• A handful of spinach leaves (baby spinach that comes in a package)
• about 1/2 cup strawberries (frozen ones what makes the smoothie cold)
• Half of a small yogurt, or more if you like
• A ½ cup of  soy milk
• A Tbsp of raw Oatmeal

________________________________________________________

Shopping List

 

1. Egg White liquid
2. Fish (fish of your choice)
3. Chicken Breast
4. Turkey Breast
5. Lean Steak
6. Turkey Sausage
7. Turkey Bacon
8. Green apples
9. Green grapes
10. Kiwi
11. Honeydew Melon
12. Lime
13. Broccoli
14. Cabbage
15. Celery
16. Spinach
17. Romaine Lettuce
18. Iceberg Lettuce
19. Turnip Greens
20. Cucumbers
21. Peanut Butter
22. Decaffeinated Antioxidant Green Tea
23. Vinegar
24. Olive oil
25. Lite Salad Dressing (dressing of your choice)

 

 

 

All meals should be baked, grilled or sautéed in Olive Oil only!

 

 

Page 5