30 Day Meal Plan By Tracey Rodriguez www.LadiesFitnessBootCamp.com www.LadiesFitnessBootCamp.com Daily Meal Plan 1 Meal 1 (Breakfast)  A Whole Egg with oatmeal and Small Glass of Skim Milk Snack 1 (Mid-Morning)  Low Sugar Strawberry Yogurt used for dipping Banana Meal 2 (Lunch)  Turkey Breast with Brown Rice Snack 2 (Late Afternoon)  Low Sugar Strawberry Yogurt used for dipping Banana Meal 3 (Dinner)  Grilled Tuna with Asparagus Snack 3 (Late Evening)  Small Handful of Unsalted Walnuts on Small Salad www.LadiesFitnessBootCamp.com Daily Meal Plan 2 Meal 1 (Breakfast)  Cream of Wheat with Glass of Skim Milk Snack 1 (Mid-Morning)  Low-Fat Cottage Cheese with Blueberries Meal 2 (Lunch)  Whole Wheat wrap with Turkey and Low-Fat Cheese Snack 2 (Late Afternoon)  Low-Fat Cottage Cheese with Blueberries Meal 3 (Dinner)  Baked Chicken Breast with Broccoli Snack 3 (Late Evening)  A Low-Fat Cheese Stick with a Few Celery Sticks www.LadiesFitnessBootCamp.com Daily Meal Plan 3 Meal 1 (Breakfast)  Oatmeal with Skim Milk Snack 1 (Mid-Morning)  ½ Banana with Low-Fat Yogurt Meal 2 (Lunch)  Grilled Chicken Breast with small sweet potato Snack 2 (Late Afternoon)  Apple with ¼ handful of unsalted almonds Meal 3 (Dinner)  Grilled Salmon with Asparagus Snack 3 (Late Evening)  Celery Sticks www.LadiesFitnessBootCamp.com Daily Meal Plan 4 Meal 1 (Breakfast)  Turkey Bacon with Egg and Whole Grain Toast Snack 1 (Mid-Morning)  Can of Tuna with Watermelon Meal 2 (Lunch)  Grilled Chicken on Bed of Salad Greens with Whole Grain Crackers Snack 2 (Late Afternoon)  Mango with Low-Fat Cheese Sticks Meal 3 (Dinner)  Broiled Salmon with Green Salad Snack 3 (Late Evening)  Celery Sticks w/ small Amount of Natural Peanut Butter www.LadiesFitnessBootCamp.com Daily Meal Plan 5 Meal 1 (Breakfast)  2 Slices of Whole Grain Bread, a Whole Egg and some Egg Whites Snack 1 (Mid-Morning)  Peaches with Low-Sugar Yogurt Meal 2 (Lunch)  Sweet Potato with Broiled Turkey Burgers Snack 2 (Late Afternoon)  Can of Tuna with Watermelon Meal 3 (Dinner)  Baked Tilapia with Cold Spinach Salad Snack 3 (Late Evening)  Plain Low Fat Yogurt used as Dip for Veggie Sticks www.LadiesFitnessBootCamp.com Daily Meal Plan 6 Meal 1 (Breakfast)  Slice of whole grain bread w/ teaspoon of peanut butter and Medium Glass of Low Fat or Skim Milk Snack 1 (Mid-Morning)  Mango with Low-Fat Cheese Sticks Meal 2 (Lunch)  Whole Wheat Pasta with Boiled Shrimp Snack 2 (Late Afternoon)  Bit of High Fiber Whole Grain Cereal mixed w/low sugar apple sauce + Walnuts Meal 3 (Dinner)  Grilled Chicken Breast with Sliced Cucumbers Snack 3 (Late Evening)  Plain Low Fat Yogurt used as Dip for Veggie Sticks www.LadiesFitnessBootCamp.com Daily Meal Plan 7 Meal 1 (Breakfast)  Healthy higher fiber cold cereal with low fat or Skim milk Snack 1 (Mid-Morning)  A Couple of Low Fat Cheese Sticks and a Mango Meal 2 (Lunch)  Grilled Tilapia with a Small Serving of Whole Wheat Pasta Snack 2 (Late Afternoon)  1 Cup of Low Sugar Yogurt with Strawberries Meal 3 (Dinner)  Grilled Turkey Breast with Cooked Spinach with Dash of Vinegar Snack 3 (Late Evening)  Small serving of Canned Chicken with a Sliced Cucumber www.LadiesFitnessBootCamp.com Daily Meal Plan 8 Meal 1 (Breakfast)  Plain Oatmeal with a whole egg and some egg whites Snack 1 (Mid-Morning)  Half a handful of unsalted almonds and a half handful of blueberries Meal 2 (Lunch)  Grilled Tuna Steak with a Medium Sweet Potato Snack 2 (Late Afternoon)  Low Fat Cottage Cheese with pineapple Meal 3 (Dinner)  Chicken and Shrimp Stir Fry with Vegetable Medley Snack 3 (Late Evening)  A Small Can of Tuna with some Raw Veggies www.LadiesFitnessBootCamp.com Daily Meal Plan 9 Meal 1 (Breakfast)  Whole Wheat Wrap with Peanut Butter and Small Glass of Skim Milk Snack 1 (Mid-Morning)  Half a handful of unsalted almonds and small apple Meal 2 (Lunch)  1 Peanut Butter sandwich on whole grain bread Snack 2 (Late Afternoon)  1 cup of lower sugar yogurt with a peach Meal 3 (Dinner)  Grilled Turkey Burgers with Grilled Veggie Kabobs Snack 3 (Late Evening)  A Low Fat Cheese Stick with some Cucumber Slices www.LadiesFitnessBootCamp.com Daily Meal Plan 10 Meal 1 (Breakfast)  Healthy higher fiber cold cereal with low fat or Skim milk Snack 1 (Mid-Morning)  1 cup of lower sugar yogurt with a banana Meal 2 (Lunch)  1 turkey sandwich (lots of turkey) with low fat cheese on whole grain bread Snack 2 (Late Afternoon)  Half a handful of unsalted almonds and small pear Meal 3 (Dinner)  Grilled Turkey Burgers with Grilled Veggie Kabobs Snack 3 (Late Evening)  Celery Sticks with a small spread of Peanut Butter www.LadiesFitnessBootCamp.com Daily Meal Plan 11 Meal 1 (Breakfast)  1 Whole Egg, ½ Chicken Breast, and 1 Slice of Whole Grain Bread Snack 1 (Mid-Morning)  Unsalted Almonds with Pear Meal 2 (Lunch)  1 chicken breast sandwich on whole wheat/grain w/mustard and w/out mayo Snack 2 (Late Afternoon)  Apple Slices with teaspoon Peanut Butter Meal 3 (Dinner)  Grilled Halibut with Cooked Zucchini and Yellow Squash Snack 3 (Late Evening)  Celery Sticks with Plain low-sugar yogurt for dipping www.LadiesFitnessBootCamp.com Daily Meal Plan 12 Meal 1 (Breakfast)  Cream of Wheat with 1 Whole Egg Snack 1 (Mid-Morning)  Walnuts (Unsalted) with an Orange Meal 2 (Lunch)  Mozzarella and tomato sandwich (Whole wheat or grain) Snack 2 (Late Afternoon)  Half a handful of Unsalted Pecans and a half handful of Cherries Meal 3 (Dinner)  Lean grilled pork chops w/ green beans Snack 3 (Late Evening)  Cucumber Sticks w/plain Yogurt for Dipping www.LadiesFitnessBootCamp.com Daily Meal Plan 13 Meal 1 (Breakfast)  Oatmeal with Turkey Bacon small glass of Skim Milk Snack 1 (Mid-Morning)  ½ Handful Unsalted Almonds with Pear Meal 2 (Lunch)  Peanut butter and banana sandwich on whole wheat or grain bread Snack 2 (Late Afternoon)  Half a handful of unsalted Pecans and an Orange Meal 3 (Dinner)  Grilled chicken breast and asparagus Snack 3 (Late Evening)  Raw Cauliflower Sticks w/teaspoon of low fat Dip www.LadiesFitnessBootCamp.com Daily Meal Plan 14 Meal 1 (Breakfast)  Healthy higher fiber cold cereal with low fat or Skim milk Snack 1 (Mid-Morning)  A Couple of Low Fat Cheese Sticks and a large Orange Meal 2 (Lunch)  1 Tablespoon Almond Butter on whole grain or wheat crackers Snack 2 (Late Afternoon)  Low Fat Cottage Cheese with a small Papaya Meal 3 (Dinner)  Unsalted Pecans on Green Salad with Oil and Vinegar Dressing Snack 3 (Late Evening)  Raw Broccoli Sticks w/teaspoon of low fat Dip www.LadiesFitnessBootCamp.com Daily Meal Plan 15 Meal 1 (Breakfast)  A Whole Grain English Muffin w/slice of low-fat cheese and Small Glass of Skim Milk Snack 1 (Mid-Morning)  A Peach and a large teaspoon scoop of Peanut Butter Meal 2 (Lunch)  Black Beans and Rice (brown or wild rice) Snack 2 (Late Afternoon)  Low Sugar Plain Yogurt used for dipping Peach Slices Meal 3 (Dinner)  Grilled Shrimp with Asparagus and Mushrooms Snack 3 (Late Evening)  Small Handful of Unsalted Pecans on Small Salad www.LadiesFitnessBootCamp.com Daily Meal Plan 16 Meal 1 (Breakfast)  A Whole Grain English Muffin w/peanut butter spread and Small Glass of Skim Milk Snack 1 (Mid-Morning)  Apple Slices with Almond Butter spread Meal 2 (Lunch)  Red Beans and Rice (brown or wild rice) Snack 2 (Late Afternoon)  Low Sugar Plain Yogurt used for dipping Apple Slices Meal 3 (Dinner)  Baked Scallops with Cabbage Snack 3 (Late Evening)  Small Handful of Unsalted Walnuts on Small Salad www.LadiesFitnessBootCamp.com Daily Meal Plan 17 Meal 1 (Breakfast)  A Bran Cereal w/Skim Milk Snack 1 (Mid-Morning)  Pineapple with Low Fat Cottage Cheese Meal 2 (Lunch)  Pinto Beans and 2 Slices Whole Grain Toast Snack 2 (Late Afternoon)  Low Sugar Blueberry Yogurt and a Plum Meal 3 (Dinner)  Grilled Grouper with Fresh Onion, Cucumber, and Tomato Slices Snack 3 (Late Evening)  Small Low Sugar Yogurt and Celery Sticks www.LadiesFitnessBootCamp.com Daily Meal Plan 18 Meal 1 (Breakfast)  Puffed Wheat Cereal w/Skim Milk Snack 1 (Mid-Morning)  Mandarin Orange w/large teaspoon scoop of Almond Butter Meal 2 (Lunch)  No Skin Cornish Hen with Sweet Potato Snack 2 (Late Afternoon)  Nectarine w/ strawberry yogurt Meal 3 (Dinner)  Small Filet Mignon w/Mushrooms and Cold Spinach Salad Snack 3 (Late Evening)  Fresh Carrot Sticks w/Plain Yogurt Dip www.LadiesFitnessBootCamp.com Daily Meal Plan 19 Meal 1 (Breakfast)  Shredded Wheat Cereal w/Skim Milk Snack 1 (Mid-Morning)  Nectarine w/large teaspoon scoop of Peanut Butter Meal 2 (Lunch)  No Skin, White Meat Rotisserie Chicken w/Brown Rice Snack 2 (Late Afternoon)  Mandarin Orange w/ blueberry yogurt Meal 3 (Dinner)  Lean Flank Steak w/Cooked Summer Squash and Zucchini Snack 3 (Late Evening)  Fresh Broccoli Sticks with Plain Yogurt Dip www.LadiesFitnessBootCamp.com Daily Meal Plan 20 Meal 1 (Breakfast)  Whole Grain Waffles with Turkey Bacon and a Glass of Skim Milk Snack 1 (Mid-Morning)  Handful of Blackberries and Vanilla Yogurt Meal 2 (Lunch)  Green Salad w/Egg Whites, Cucumbers, & Tomatoes & Whole Wheat Crackers plus Olive Oil and Vinegar Based Dressing Snack 2 (Late Afternoon)  A Pear and a Handful of Almonds Meal 3 (Dinner)  Turkey Sausage (low sodium) with Sauerkraut Snack 3 (Late Evening)  Cucumber Slices w/hot sauce and a few Unsalted Walnuts www.LadiesFitnessBootCamp.com Daily Meal Plan 21 Meal 1 (Breakfast)  High Fiber Cereal with Skim Milk Snack 1 (Mid-Morning)  Handful of Blueberries and Plain Yogurt Meal 2 (Lunch)  Green Salad w/Almonds, Cucumbers, & Tomatoes & Whole Wheat Crackers plus Olive Oil and Vinegar Based Dressing Snack 2 (Late Afternoon)  Low Fat Yogurt and Papaya Meal 3 (Dinner)  Chicken Sausage (low sodium) with Sauerkraut Snack 3 (Late Evening)  Cucumber Slices w/a few Unsalted Almonds www.LadiesFitnessBootCamp.com Daily Meal Plan 22 Meal 1 (Breakfast)  1 Egg Yolk and 2 Egg Whites w Whole Grain Toast Snack 1 (Mid-Morning)  Handful of Strawberries and Vanilla Yogurt Meal 2 (Lunch)  Green Salad w/Pecans, Cucumbers, & Tomatoes & Whole Wheat Crackers plus Olive Oil and Vinegar Based Dressing Snack 2 (Late Afternoon)  2 Plums with a Small Handful of Pecans Meal 3 (Dinner)  Kidney Beans w/Grilled Eggplant and Fresh Tomato Slices Snack 3 (Late Evening)  Cucumber Slices w/a few Unsalted Pecans www.LadiesFitnessBootCamp.com Daily Meal Plan 23 Meal 1 (Breakfast)  Kashi Cereal with Low Fat or Skim Milk Snack 1 (Mid-Morning)  Handful of Cherries and Plain Yogurt Meal 2 (Lunch)  Grilled Chicken Breast on a Green Salad w/Oil & Vinegar Dressing Snack 2 (Late Afternoon)  Apple w/Peanut Butter Meal 3 (Dinner)  Eggs and Fresh Salsa with Sliced Cucumbers Snack 3 (Late Evening)  Veggie Sticks and Low Fat Yogurt www.LadiesFitnessBootCamp.com Daily Meal Plan 24 Meal 1 (Breakfast)  Turkey Bacon, Whole Grain Toast and a Glass of Skim Milk Snack 1 (Mid-Morning)  Handful of Unsalted Almonds and 1/2 Handful of Fresh Strawberries Meal 2 (Lunch)  Grilled Turkey Burgers w/Brown Rice Snack 2 (Late Afternoon)  Mango Slices and ½ handful of Peanuts Meal 3 (Dinner)  Homemade Chicken and Vegetable Soup Snack 3 (Late Evening)  Cucumber Slices w/ hot sauce w/small handful or Pecans www.LadiesFitnessBootCamp.com Daily Meal Plan 25 Meal 1 (Breakfast)  Whole Egg w/ Egg Whites and a Whole Grain Waffle Snack 1 (Mid-Morning)  Low Fat Cottage Cheese with Peaches Meal 2 (Lunch)  Chicken Fajitas w/Corn or Whole Wheat Tortillas w/ Wild Rice Snack 2 (Late Afternoon)  ½ Handful of Walnuts w/an Orange Meal 3 (Dinner)  Homemade Turkey and Vegetable Soup Snack 3 (Late Evening)  Low Fat Yogurt used for Dipping Veggie Sticks www.LadiesFitnessBootCamp.com Daily Meal Plan 26 Meal 1 (Breakfast)  Plain Oatmeal and one Slice of Whole Grain Toast w/teaspoon of peanut butter Snack 1 (Mid-Morning)  Low Fat Cheese Stick and Papaya Meal 2 (Lunch)  Grilled Fish with Sweet Potato Snack 2 (Late Afternoon)  1 Cup of Low Sugar Yogurt with Kiwi Meal 3 (Dinner)  Baked Chicken with Steamed Asparagus Snack 3 (Late Evening)  Small Green Salad w/Small handful of Walnuts www.LadiesFitnessBootCamp.com Daily Meal Plan 27 Meal 1 (Breakfast)  Cream of Wheat, Multi Grain Toast and Small Glass of Skim Milk Snack 1 (Mid-Morning)  ½ Handful of Peanuts and Mandarin Oranges Meal 2 (Lunch)  Whole Wheat Turkey Wrap w/Oil & Vinegar Based Dressing Snack 2 (Late Afternoon)  Watermelon Meal 3 (Dinner)  Green Salad w/Grilled Chicken Breast and Oil & Vinegar Dressing Snack 3 (Late Evening)  1 Cup of Low Fat Blueberry Yogurt w/small green salad www.LadiesFitnessBootCamp.com Daily Meal Plan 28 Meal 1 (Breakfast)  Whole Grain English Muffin w/Low Fat Cheese and Small Glass of Skim Milk Snack 1 (Mid-Morning)  Low Fat Cottage Cheese w/Blueberries Meal 2 (Lunch)  Peanut Butter Sandwich on Whole Grain Bread Snack 2 (Late Afternoon)  Banana Slices w/Peanut Butter Meal 3 (Dinner)  Lean Grilled Pork Chops with Grilled Squash and Zucchini Snack 3 (Late Evening)  Cucumber Slices w/Low Fat Yogurt Used for Dipping www.LadiesFitnessBootCamp.com Daily Meal Plan 29 Meal 1 (Breakfast)  Unsweetened Natural Granola w/Skim Milk Snack 1 (Mid-Morning)  Strawberries and ½ Handful of Almonds Meal 2 (Lunch)  Kashi Bar with Yogurt Snack 2 (Late Afternoon)  Pear Slices with Peanut Butter spread Meal 3 (Dinner)  Spinach Salad w/Oil & Vinegar Based Dressing w/ Broiled Turkey Burgers Snack 3 (Late Evening)  1 Cup of Low Fat Plain Yogurt w/cold raw carrots www.LadiesFitnessBootCamp.com Daily Meal Plan 30 Meal 1 (Breakfast)  Cream of Wheat and Turkey Bacon Snack 1 (Mid-Morning)  Papaya and 1 Low Fat Cheese Stick Meal 2 (Lunch)  Chicken Fajitas and Small Green Salad with corn or whole wheat tortillas Snack 2 (Late Afternoon)  Grapes & ½ Handful of Walnuts Meal 3 (Dinner)  Grilled Salmon w/Steamed Vegetable Medley Snack 3 (Late Evening)  Veggie Sticks w/Low Fat Yogurt