7-Day Menu Inspiration

Posted on April 18, 2019 by Rosil Sinha

Looking for meal ideas that fit within the PLATE program?

Take a look at one woman’s PLATE meal plan. She was in our trial program that started October 1st. Starting weight 143 lbs., height 5’4”. She lost 13 lbs. in October and November and another two pounds in December and January. She is now at her goal weight of 127 lbs.

Monday

B – Chocolate protein shake with cup of unsweetened almond milk and 2 TBS of ground flaxseed

L– Small portion of smoked salmon with roasted carrots,broccoli, sweet potatoes olive oil and Greek seasoning.

D – Salad with grilled chicken and strawberries, blueberries, almonds with vinaigrette dressing. Glass of wine.

Tuesday

B – Yogurt, fruit, honey almond flax crunch.

L– One cup of tomato basil cream of tomato soup with chicken and an apple

D– Shrimp sautéed in olive oil with pasta and steamed veggies.

Wednesday

B– Chocolate protein shake with unsweetened almond milk and 2 TBS of ground flaxseed

L– Half chicken sandwich with small salad, ½ TBS of olive oil and balsamic

D–  Chop House Restaurant

Baked Boston Scrod with asparagus glass of wine

Thursday

B– Oatmeal, ½ cup of berries, half glass of unsweetened almond milk.

L– Roasted veggies with olive oil and Greek seasoning, grilled chicken

D– Smoked salmon, ½ cup (approx.) of pasta with pesto sauce, small salad

Friday

B– Chocolate protein shake with unsweetened almond milk and 2 TBS of ground flaxseed

L– Tuna salad made with mustard and pickle relish and a pear

D– Bonefish Restaurant

Chilean Sea Bass, asparagus, small salad, glass of wine

Saturday

B– Chocolate protein shake with unsweetened almond milk and 2 TBS of ground flaxseed

L– One large slice of Papa Murphy’s vegetarian pizza with small salad

D– Half of grilled pork chop with half sweet baked potato.

Sunday

B– Chocolate protein shake with unsweetened almond milk and 2 TBS of ground flaxseed

L– Chef salad with salmon, olive oil and balsamic dressing and slice of bread

D– Bowl of yogurt with strawberries, blueberries, granola

Workout Routine

Gets in the minimum of ten thousand steps daily

Two days a week thirty minutes of weight lifting, thirty minutes of cardio

Two days a week thirty minutes on the elliptical machine.

Hope this helps.
Prime Women.

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