Healthy Snack Plan: Week 1


DAY 1

Morning Exercise

Pre-Workout Snack: 1 Glenny’s 100 Calorie Healthy Slim1 Bar.
Daily Exercise

Breakfast

*1/2 cup (uncooked) 5 minute oatmeal prepared with boiling water, sweetened with Splenda/Equal/Xylitol – add cinnamon or nutmeg if you wish.

*5 egg white omelet with two veggies (your choice: onions, mushrooms, asparagus, tomatoes etc…)

Snack (Mid-Morning)

1/2 cup 0% cottage cheese and 1 Glenny’s 100 Calorie Brownie

Lunch

salmonmixedgreens.jpg
5-6oz salmon or tuna – on mixed salad greens and veggies, or with 2 cups of steamed veggies

Afternoon Snack

1 (one) 0% Greek yogurt such as Chobani (www.chobani.com) sweetened with SF chocolate Jell-o pudding or sweetener of choice. 12 almonds (or other nuts – see substitutions below). Almonds and walnuts are best.

Dinner

5 oz chicken breast, 2 cups mixed vegetables or ½ small sweet potato

Night Snack

1 Glenny’s 1.3 Oz. Soy Crisps

DAY2

Morning Exercise

Pre workout snack
1 total 0% Greek yogurt (sweetened as you wish)
Daily Exercise

Breakfast

1 tbsp peanut butter on whole grain English muffin. 5 scrambled egg whites

Snack (Mid-Morning)

1 Glenny’s 100 Calorie Brownie, 12 almonds

Lunch

Mixed salad (get a wide variety of veggies in there) with one4 oz can tuna packed in water, vinaigrette made with balsamic vinegar&Dijon mustard and 1 tsp ground flaxseed

Snack (Afteroon)

1 Glenny’s 100 Calorie Healthy Slim1 Bar., 12 almonds

Dinner

5-6 oz lean sirloin, stir fried with mixed veggies and a light seasoning

Snack (Night)

1 Glenny’s 1.3 Oz. Soy Crisps

DAY 3

Morning Exercise

Pre workout snack: 1 hard-boiled egg
Daily Exercise

Breakfast

8 egg whites, scrambled with 1 oz low fat feta (or other low fat cheese)and 1 non fat light yogurt.

Snack (Mid-Morning)

1 Glenny’s 1.3 Oz. Soy Crisps

Lunch

Mixed salad with lots of veggies and 8 walnuts.
1 Glenny’s 100 Calorie Healthy Slim1 Bar.

Snack (Afteroon)

Small can tuna mixed with non fat mayo and one reduced fat string cheese.

Dinner

2 oz (dry) Barilla Plus pasta (or other high protein pasta) with 2 oz chicken breast strips or 3 oz shrimp and 1/2 cup snow peas (or mixed frozen asian stir fry vegetables). Dress with: 1 tsp (not TBSP) peanut butter mixed with 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp red pepper flakes, a few drops of sesame oil and enough water to reach a thick dressing consistency…

Snack (Night)

1 Glenny’s 100 Calorie Brownie

DAY 4

Morning Exercise

Pre workout snack: 1 tbsp peanut butter
Daily Exercise

Breakfast

5 egg whites scrambled with 1 slice non fat cheese.1 0% greek yogurt.

Snack (Mid-Morning)

1 Glenny’s 100 Calorie Brownie and a glass of chocolate milk (mix 1 cup skim milk with 2 tbsp unsweetened cocoa powder and sweetener to taste – drink hot or cold. You can add 2 tsp instant coffee granules for a little kick.)

Lunch

1/3 cup hummus with 1 cup mixed vegetables to dip. 1 cup edemame in pods
(alternatively you can use 1 0% Greek yogurt mixed with French onion soup mix instead of hummus)

Snack (Afteroon)

1 Glenny’s 1.3 Oz. Soy Crisps

Dinner

4 oz grilled chicken breast, stir fried with 2 cups mixed veggies and a light seasoning of herbs

Snack (Night)

1 Glenny’s 100 Calorie Healthy Slim1 Bar. and 1 sugar free hot cocoa

DAY 5

Morning Exercise

Pre workout snack: 1 Light Yogurt
Daily Exercise

Breakfast

1/2 cup (uncooked) oatmeal prepared with skim milk, sweetened with Splenda/Equal/Xylitol, mixed with 1 tbsp ground flaxmeal.

Snack (Mid-Morning)

1 (one) 0% greek yogurt topped with half a cup berries

Lunch

1 1 Glenny’s 1.3 Oz. Soy Crisps with small can water based tuna mixed with non fat mayo, and 1 cup baby carrots.

Snack (Afteroon)

1 Glenny’s 100 Calorie Brownie and 12 almonds

Dinner

Pizza: 1 small whole wheat pita topped with tomato sauce, 1 ox reduced fat mozzarella, vegeatbles (unlimited) and 1 tbsp Parmesan cheese, broiled.

Snack (Night)

1 Glenny’s 100 Calorie Healthy Slim1 Bar.

DAY 6

Morning Exercise

1 hard boiled egg
Daily Exercise

Breakfast

1 tbsp peanut butter on whole grain English muffin. 5 scrambled egg whites

Snack (Mid-Morning)

1 Glenny’s 1.3 Oz. Soy Crisps

Lunch

Mixed salad (get a wide variety of veggies in there) with 1 5 oz can tuna packed in water, vinaigrette made with balsamic vinegar, Dijon mustard and 2 tsp flaxseed oil or 1 tbsp ground flaxseeds).

Snack (Afteroon)

1/2 tbsp peanut butter on a 1 Glenny’s 100 Calorie Brownie.

Dinner

5 oz lean sirloin, stir fried with mixed veggies and a light seasoning (such as Teriyaki or Asian sesame).

Snack (Night)

1 Glenny’s 100 Calorie Healthy Slim1 Bar.

DAY 7

Morning Exercise

4 hard boiled egg whites
Daily Exercise

Breakfast

Pancakes: mix 4 egg whites with ¼ cup 5 minute oats (ground in a food processor into flour) and 2 tbsp water. Cook as two pancakes. Top with 1 tbsp peanut butter (heat it in the microwave to 10 seconds until runny) and 1/3 small banana.

Snack (Mid-Morning)

1 Glenny’s 100 Calorie Healthy Slim1 Bar.

Lunch

1 small low-carb tortilla wrap with ¼ non fat refried beans, 1 oz reduced fat cheese, lettuce tomato and 2 tbsp 0% Greek yogurt (in lieu of sour cream)

Snack (Afteroon)

1 cup skim milk with 2 tbsp cocoa powder and sweetener, 1 Glenny’s 100 Calorie Brownie.

Dinner

Meatloaf and tossed green salad. Meatloaf (serves two) 12 oz ground lean beef or turkey, 1 egg whites, ½ cup tomato sauce, ½ cup ground oatmeal, red pepper flakes, worstechire sauce, garlic salt and herbs to taste. Mix together, press into loaf pan and cover with 1 TBSP parmesan and bake at 350 until well done.

Snack (Night)

1 Glenny’s 1.3 Oz. Soy Crisps , 1 tbsp semi sweet chocolate chips (optional)

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