3-Day Meal Plan !

Day 1

Breakfast:
Whole Grain Toast
2 Eggs
1 Apple Banana
Glass of Orange Juice

Lunch:
Turkey Sandwich (whole grain bread, couple slices turkey, lettuce, tomato, mustard)
Small Salad
1/2 apple
Glass of Water

Dinner:
Pasta
Salad
Grilled Chicken
Asparagus
Glass of Milk

Day 2

Breakfast:
2 cups of Cherios
1 cup of skim milk with Cherios
1 snack bag of Ritz crackers
1 8 oz. glass of apple juice

Lunch:
1 PB&J sandwich
1 cup of Yolplait yogurt
1 bag of Baked Lay's chips
1 apple or a banana
8 oz. glass of water

Dinner:
Salad with tomatoes and onions
1 cup of broccoli
2 servings of lasagna
8 oz. glass of passion orange juice

Day 3

Breakfast:
Oatmeal (130 Calories)
- 1 packet of instant oatmeal
- a cup of hot water, not milk
Fresh fruit (105 Calories)
- 1 cup of straw/blue/razz/blackberries or 1 banana
- I recommend eating it with your oatmeal
Skim Milk (80 Calories)
- 8 oz. glass of milk
Hazelnuts (180)
- 1/4 cup of raw hazelnuts
- great snack to eat in the car
Total: 495 Calories

Lunch:
Turkey sandwich (270 Calories)
- 2 slices of rye bread
- 2 slices of turkey
- 1 slice of Kraft cheese
- 2 leaves of lettuce
- dollop of light mayo, mustard
Nectarine (80 Calories)
- 1 medium sized nectarine
Cranberry Juice (140 Calories)
- 8 oz. glass of juice
- Ocean Spray brand
Total: 490 Calories

Snack:
Popchips (120 Calories)
- 1 bag of Popchips
- my favorite is Sea Salt & Vinegar (:
Water (0 Calories)
- 8 oz. glass of water
- stay hydrated!
Total: 120 Calories

Dinner:
Salad (100 Calories)
- 1/4 a head of lettuce
- 1/4 of a tomato
- light garnishing as you like
Grilled Lime-Honey Glazed Chicken (450 Calories)
- 2 servings according to this recipe
- http://kashi.com/recipes/245
Brown Rice (220 Calories)
- 1 cup of brown rice
Carrot Juice (140 Calories)
- 1 bottle of Odwalla
Total: 910 Calories

Dessert:
Ice Cream (65 Calories)
- 1/4 cup of Breyers vanilla
- yes, it's okay to eat ice cream in moderation
Strawberries (105 Calories)
- 1 cup of fresh strawberries
Water (0 Calories)
- 8 oz. glass of water
- stay hydrated!
Total: 170 Calories

Daily Caloric Intake: 2,185 Calories
- enough to maintain a healthy weight during track season