3 day meal plan

I received this 3 day meal plan from nutritionist Josh Bezoni.  This will help you with ideas for eating a more healthy diet.  Note it is key to eat more small meals that include snacks in between instead of larger meals.  It is also key to watch your portions and stop eating when you feel full not stuffed.

(Choose organic choices when available.) Enjoy the results you will see when you eat like this consistently.

DAY 1

Breakfast – 1 c. cooked oatmeal sweetened with stevia, 2 eggs any style (not fried)

Snack – ½ c. Greek yogurt, ½ c. blackberries, 1/8 c. chopped walnuts

Lunch – Salmon Salad: Combine one 5oz can of salmon with 2 T. yogurt, 1 green onion (chopped), ½ c. grapes (halved), 1 T. sunflower seeds (shelled) and fresh ground pepper. Serve over mixed greens tossed with 1 T. balsamic vinaigrette.

Snack – 1 c. black beans, ½ c. diced avocado, ¼ c. salsa

Dinner – Balsamic Chicken: Heat 1 t. olive oil in a pan, and add 1-2 cloves garlic (minced) for 3 minutes. Add two 4 oz chicken breasts and cook 4 minutes per side or until cooked through. Remove chicken and add 2 c. spinach until wilted. Remove spinach and add 1T. balsamic vinegar, 2 T. chicken broth and scrape the pan. Add 1 c. canned tomatoes (with juice) and heat until warm. Serve chicken and spinach on top of ¾ c. brown rice or quinoa, and top with tomato mixture.

DAY 2

Breakfast – 2 eggs scrambled on top of 3 c. spinach and 1/4c. chopped onion in 1 t. olive oil

Snack – ½ grapefruit, 12 almonds

Lunch – Fancy Salad: Toss 4 oz leftover chicken on top of 2 c. red leaf lettuce, ¼ c. sundried tomatoes, 1 T. pumpkin seeds, ½ c. shredded carrots, ½ c. artichoke hearts (drained), 1 T. feta cheese, ½ c. whole wheat couscous, and 1½ T. Light Sundried Tomato Vinaigrette.

Snack – 2T. hummus, 3 carrot sticks, 3 celery sticks

Dinner – Turkey Burgers: Combine 1/2 # ground turkey breast, 1 large egg white, 1/8 c. rolled oats with salt and pepper into 2 patties and grill. Serve 1 open face on 1 slice Ezekiel bread with ½ roasted sweet potato cut into strips. Save other patty for leftovers.

DAY 3

Breakfast – Strawberry Smoothie: ½ c. Greek yogurt, 1 c. frozen strawberries, 1 T. flaxseed, 1/2 c. water, 1 scoop protein powder

Snack – 1 tangerine, 1 oz. Swiss cheese

Lunch – Turkey Tacos: Crumble the other turkey burger onto 2 corn tortillas filled with ½ c. purple cabbage, ¼ c. smashed avocado, ½ tomato, 1 ½ T. lime juice and 1 T. cotija cheese. Serve with salsa and ¾ c. pinto beans.

Snack – 1 hardboiled egg, ¼ c. applesauce

Dinner – Mustard Crusted Fish: Spread 2T. spicy Dijon mustard and fresh ground pepper on 4 oz. of fresh white fish (halibut, cod, etc.). Bake at 425 degrees for 10-15 minutes (depending on thickness), and serve with steamed asparagus and ½ c. quinoa with lemon and parmesan cheese.

I hope you enjoyed this 3-day sample meal plan. Remember to drink at least 12 oz of pure, fresh water before each meal.  Josh Bezoni


In addition to Josh's ideas I include honey instead of stevia and I eat tuna in place of salmon sometimes on my salads.  Baked sweet potatoes are great and you can make an extra to keep in the refrigerator for the next day.  Hardboiled eggs are another good food to keep on hand in the refrigerator.  I add them to my salads and make avocado egg salad for lunch.  Avocado egg salad is great on top of greens or in a tortillia shell.  Always keep in mind the value of avocado and try to include that whenever you can in your meal plan.  Remember you can eat as many fruits and vegetables as you wish.  If you do not like or have on hand some of the choices Josh has included try some of your own.  Salads can be really good when you add some cheese, orange/apple slices, berries, coconut, and nuts along with your greens and vegetables.  You need to be creative and just try different things when creating a salad or they will wear on you and be boring.  I like the taco idea for lunch for it allows you a change from the salads and bread.