Tuesday Meal Plan

Breakfast
Oatmeal (1 cup), full oat or steel cut (not instant oatmeal), mixed with raisins (1/4 cup), honey (1 teaspoon), natural peanut butter (1 teaspoon) and a splash of soymilk
Note: Makes 1 serving.
Banana (1 each)
Hot tea (black), with a small amount of honey and soymilk
Water (16 oz.)

Mid-morning snack
Trail mix (1 cup), with mixed nuts and raisins (no chocolate)
Water (16 oz.)

Lunch
Turkey breast (3-4 oz.) slices in a multi-grain pita pocket, with dark greens, fresh tomato slices or sundried-tomato pieces, and a small amount of light balsamic vinaigrette or light honey mustard (2 each)
Note: Makes 1 serving.
Water (16 oz.)

Pre-dinner snack
Fresh fruit
Water (16 oz.)

Post-workout snack
Freshly blended fruit and vegetable juice (24 oz.)
Water (16 oz.)

Dinner
Turkey and bean tostadas, with 93% fat free ground turkey (1 pound), wheat tortillas (8 inches x 6 each), chili beans in chili sauce (15 oz.), shredded romaine lettuce (3 cups), 1 chopped tomato, fresh cilantro (1/4 cup), chili powder (1/2 teaspoon), sprinkled with reduced fat Monterey Jack cheese (1/4 cup) and topped with low fat sour cream (optional)
Notes: Makes 4-6 servings. The additional yield is necessary based on how the meat is purchased at the grocery store. Unconsumed foods may be used for future snacks or following-day breakfast.
Water (16 oz.)
Remarks: Consume additional water between meals in order to meet a daily total of 128 oz.