DR PHIL’S ULTIMATE WEIGHT LOSS CHALLENGE MEAL PLANS MONDAY
Muffin Breakfast Sandwich
Tuna Salad Stuffed Tomato
Turkey Herb Soup
1/2 whole wheat English muffin toasted and topped with sliced tomato, 1 slice fat free cheese and a poached egg.
Mid-Morning Snack Celery & 1 tbsp. peanut butter
Mix tuna with low fat or non-fat mayo and dijon mustard, herbs & chopped celery. Cut top off and remove center from tomato. Stuff & serve on a bed of greens with viniagrette and 2 whole wheat crackers
Afternoon Snack Orange slices
Crispy Baked Squash See recipes.
Chicken Caesar Salad
To 1 cup real oatmeal cooked add 1 tsp cinnamon, 1/2 cup berries, 1-2 tbsp of Vanilla Whey Protein Powder.
Have with 2 whole wheat crackers. No croutons, and if dining out - ask for dressing on the side.
Mid-Morning Snack 1 oz. string cheese
Afternoon Snack Apple and 1-oz. no-fat cheese slices
Sauteed Sea Bass Roasted Ratatouille
See recipes. Serve with a side salad of mixed greens and viniagrette.
Roasted Vegetable Soup
Pesto Chicken Breast See recipes.
Scramble 2 oz. ground chicken breast with mushrooms, onions, garlic, chopped spinach, 1 egg, 2 egg whites. Serve with sliced tomatoes.
Mid-Morning Snack 5 Nuts & 1 cup berries
Veggie Burger Top 1/2 whole wheat English muffin with veggie pattie, 1 slice tomato, 1 slice no-fat cheese Afternoon Snack Tomatoes, fresh basil, 1 oz. low or non-fat mozarella cheese