RDWC Week One Meal Plan

Breakfast:
2 scrambled eggs, ¼ cup shredded cheese, 1 slice whole wheat bread spread with unsweetened natural peanut butter, 1 cup grapes

½ cup low-fat cottage cheese, 1 apple, 1 slice whole wheat bread spread with unsweetened natural peanut butter

2 egg omelet, 1 cup spinach, 1 ounce feta cheese, 1 pear

1 egg, 1 cup cooked oatmeal, ½ cup mixed berries mixed in

1 egg fried in 1 tsp olive oil, 1 slice swiss cheese on 1 whole wheat English muffin

1 cup sliced cantaloupe, ½ cup low-fat cottage cheese, 1 turkey sausage patty or 2 slices of turkey bacon

½ cup low-fat plain Greek yogurt, ½ cup berries, 1 slice whole wheat bread spread with unsweetened natural peanut butter

Lunch:
1 cup lentil soup, 2 cups spinach salad with ½ cup cheese and olive oil and vinegar dressing

5 ounces grilled chicken, 2 cups salad, light Caesar dressing, ½ apple

3 ounces turkey lunch meat, ½ cup lettuce, ½ cup tomatoes, mayonnaise in 1 whole wheat pita

6 large shrimp, 3 cups chopped salad, w/ mixed veggies, olive oil and vinegar dressing

½ cup grilled chicken salad made with mayonnaise (be smart about the mayo!), 1 slice whole wheat bread, 1 slice cheese

5 oz Grilled fish (any kind) in olive oil with lemon, large side of asparagus, 1 pear

3 ounces turkey lunch meat, 1 slice cheese, 1 slice whole wheat bread mustard and small amount of mayonnaise & ½ apple

Dinner:
1 cup whole wheat pasta, 5 ounces grilled ground turkey, ½ cup tomato sauce and sprinkled with ½ cup parmesan cheese

5 ounce grilled chicken breast grilled in olive oil, with 3 cups vegetable stir fry (no noodles!!), 1/2 ounces dark chocolate

5 ounce grilled chicken breast, 1 cup broccoli, 1 baked sweet potato

1 ½ cup whole wheat pasta, 6 ounces grilled chicken, 1 cup broccoli, ½ cup of tomato sauce, 2 ounces dark chocolate

6 ounces of grilled salmon, 1 cup sautéed spinach, ½ cup whole grain rice (no white rice!!!)

5 ounces of grilled chicken, ½ cup red onion, ½ cup red peppers, ½ cup corn, 1 whole wheat tortilla

5 ounces pork tenderloin, ½ cup unsweetened apple sauce, 1 cup brussels sprouts

Snacks:
½ ounce low-fat cheese, ½ orange

1 ounce turkey lunch meat, 1 cup strawberries

small handful of peanuts, 1 string cheese

½ cup red peppers, ½ cup cottage cheese, 1 small peach

1 orange, small handful of almonds

1 hard-boiled egg, ½ piece of whole wheat toast spread with unsweetened natural peanut butter

1 cup naturally popped popcorn (be careful of the kind you microwave!), small handful of cashews

Choose one breakfast, lunch and dinner and then two snacks for the day. Substitute as needed. The challenge starts on the 29th. I’ll post the homework and workout plans soon.

Shopping List:
So, here’s the deal. With the exception of eggs, I have everything numbered by how many meals they are in, so it’s not necessarily that you need four packages of Turkey lunchmeat or seven loaves of bread, it’s that it is called for, four / seven times in the meal plan.

Eggs are the exception. I have the number of eggs called for in the plan. So, it’s eight eggs that you need for this weeks plan, not that they are called for in eight meals.

Hope this helps!!

Fruit:
1 Grapes
3 Apples
1 Cantalope
1 Pear
2 Mixed Berries
1 Lemon
4 Oranges
2 Strawberries
2 Peach (small)

Veggies:
3 Spinach
3 Salad / Lettuce
1 Tomatoes
2 Mixed Veggies
1 Asapargus
2 Broccoli
1 Sweet Potato
1 Red Onion
3 Red Peppers
1 Corn
1 Brussels Sprouts
Meat:
1 Turkey sausage or bacon
6 Chicken Breast
4 Turkey Lunchmeat
1 Shrimp
1 Fish
1 Salmon
1 Ground Turkey
1 Pork Tenderloin
Bread/Grain/Dried:
7 Whole Wheat Bread
1 Oatmeal
1 Whole Wheat English Muffin
1 Whole Wheat Pita
2 Whole Wheat Pasta
1 Brown Rice
1 Whole Wheat Tortilla
Dairy:
8 Eggs
1 Shredded Cheese
4 Low Fat Cottage Cheese
1 Feta Cheese
1 Sliced Swiss Cheese
1 Low Fat Greek Yogurt – Plain
3 Cheese
2 Low Fat Cheese
2 String Cheese
Canned:
1 Lenti Soup
2 Tomato Sauce (Hunts makes a really good no sugar added and it’s fairly cheap too!)
1 Unsweetened Applesauce
Condiments:
5 Unsweetened Nut Butter
5 Olive Oil
2 Vinegar
1 Light Ceasar Dressing
3 Mayo
1 Mustard
1 Parmesan Cheese
Misc:
2 Dark Chocolate
2 Peanuts
2 Almonds
2 Cashews
2 Popcorn

I should share that I got this meal plan and shopping list from the ladies on the Roller Derby Workout Facebook group. Thank you!