5 Day Meal Plan Ideas from
FaithfullyFit.org
Day 1:
Breakfast:



¾ cup fruit (cantaloupe, strawberries, blueberries, raspberries, peaches, etc.)
1 cup 2% cottage cheese sprinkled with a Tablespoon of hemp seed, chia seed, or
flax seed meal
Coffee or tea (using a bit of Stevia or a teaspoon of honey for sweetness) and real,
whole milk or coconut milk sparingly.
Lunch:



1 medium apple sliced with 2 Tablespoons of natural peanut butter, almond butter or
Sunflower Seed butter for dipping
Homemade salad of your choice (1 cup greens, sliced or sun-dried tomato, sliced
carrots, with a small amount (3 oz.…small palm of hand size) of chicken, tuna,
salmon, or hardboiled egg on top. Use a vinaigrette dressing or oil & vinegar + your
favorite spices.
Drink some water
Dinner:




5 ounces (about the size of a deck of cards) boneless chicken breast broiled or
grilled
5” of baked sweet potato (use a teaspoon or real butter for flavor if necessary)
Steamed broccoli with your favorite seasonings (garlic salt, onion blend, etc.)
Drink some water
Snack:


8 ounces of plain yogurt topped with 1 Tbsp. of wheat germ (avoid flavored yogurt…
add a teaspoon of honey and fresh fruit if added sweetness is needed.)
Drink some water
Day 2:
Breakfast:



2 Scrambled eggs with a Tbsp. of shredded cheddar, wilted spinach, and 2 Tbsp.
salsa prepared using olive oil
1 slice of sprouted grain bread (like Ezekiel Bread) topped with 1 tsp. real butter.
Coffee or tea Coffee or tea (using a bit of Stevia or a teaspoon of honey for
sweetness) and real, whole milk or coconut milk sparingly.
Lunch:



Turkey Pinwheel: Lay flat a slice of turkey, slice of Swiss cheese, 1 leaf of lettuce (or
spinach), thinly sliced tomato & a squirt of mustard. Roll all up into a “pinwheel”.
1 medium pear
Drink some water
Dinner:




5 ounces (about the size of a deck of cards) grilled fish
2/3 cup white or brown rice or quinoa topped prepared with olive oil
1 cup cooked carrots, broccoli, peas, or other mixed veggies topped with 1 tsp. real
butter
Drink some water


¾ cup frozen yogurt topped with real berries
Drink some water
Snack:
Day 3:
Breakfast:


1 cup Kasha (toasted buckwheat grouts) or oatmeal with 2 Tbsp. slivered almonds
and ½ cup fresh sliced strawberries, blueberries, or raspberries made with 6 fl.
Ounces of milk (or consumed what is left after kasha/ oatmeal preparation).
Coffee or tea (using a bit of Stevia or a teaspoon of honey for sweetness) and real,
whole milk or coconut milk sparingly.
Lunch:



Cucumber Salad (spiral cut or sliced cucumbers), diced plum tomatoes, mushrooms,
chopped red/ yellow pepper, scallions, 3 sliced jumbo black olives, 1 ounce crumbled
soft goat cheese, drizzled with rice wine vinegar or 1 tsp olive oil.
1 Cup Canned Pineapple chunks, drained
Drink some water
Dinner:



Black Bean Meatballs (1 can black beans, 1 egg, 1/3 cup panko bread crumbs, ½
cup ground pumpkin seeds, salt, pepper, oregano…sautéed 6-8 minutes in olive oil)
topped with 1 slice Swiss Cheese & Tbsp. barbecue sauce.
Spinach Salad (1 cup baby spinach, tossed with ¼ cup fresh mandarin orange slices)
drizzled with 1 Tbsp. chunky blue-cheese dressing (full fat dressing)
Drink some water
Snack:


¾ ounce (or about 20) dry roasted, unsalted peanuts, almonds, cashews or mix
hulled (shelled) sunflower seeds with small amount of golden or regular raisins
Drink some water.
Day 4:
Breakfast:



1 cup bran flakes (or similar cold, dry, cereal) topped with 2 Tbsp. chopped walnuts
and ½ cup fresh blueberries, raspberries, or strawberries.
6 ounces of whole milk or plain yogurt
Coffee or tea (using a bit of Stevia or a teaspoon of honey for sweetness) and real,
whole milk or coconut milk sparingly.
Lunch:



Tuna salad (mix 5 ounces water-packed tuna with chopped white onion, 1 Tbsp. fresh
avocado or guacamole (instead of mayonnaise, if possible), and 1 Tbsp. Dijon
mustard. Use Bib Lettuce or Romaine and sliced tomato to make Tuna “wrap-ups”
1 medium orange, grapefruit, or other fruit of your choice.
Drink some water.
Dinner:




5 ounces (about the size of a deck of cards) center-cut pork chops, broiled or grilled
1 medium baked potato with skin, topped with 1 tsp. real butter, 1 Tbsp. sour cream,
and 2 Tbsp. fresh, chopped chives
1 cup cooked, drained collard, turnip, or other greens topped with 1 tsp real butter
Drink some water
Snack:


2 – 4 small Healthier cookies (2 medium/large ripe bananas, 1 cup uncooked quick
oats, 1/4 cup of walnuts, chocolate chips, peanut butter chips or raisins), bake at
350 degrees for 15 minutes)
Drink some whole milk with those cookies (small glass) or drink some water
Day 5:
Breakfast:



Yogurt Parfait: Layer 1 cup plain yogurt, Tbsp. honey, blueberries, raspberries,
strawberries, 2 Tbsp. granola or cereal
1 hardboiled egg
Coffee or tea (using a bit of Stevia or a teaspoon of honey for sweetness) and real,
whole milk or coconut milk sparingly.
Lunch:



Fresh Mixed Veggies (carrots, plum tomatoes, celery, peppers, cucumber) to dip in a
½ cup hummus (chickpea or black bean hummus)
8 ounce plain yogurt with fresh peach slices
Drink some water
Dinner:





8 large or 12 medium grilled or steamed shrimp
1 cup mixed veggies
1 cup wild rice, prepared with 1 Tbsp. real butter
1 cup homemade coconut milk “Ice Cream” (1 can real coconut milk, 1 Tbsp.
Hershey’s Dark Cocoa, 1 Tbsp. honey …or to taste…mix and freeze)
Drink some water



8 ounce canned vegetable juice (low sodium)
1 string cheese
Drink some water
Snack: