Sample Meal Plans

Here is a sample of 3 meal plans based on one's needs. A building diet is typically for those trying to gain muscle, recover form injury or illness, pregnant women and children.  (A child can be have half the weight of an adult, therefore the serving amounts would be reduced). The balanced diet is for an everyday type of meal plan. The cleansing diet is for someone looking to cleanse his or her digestive system.  

The caloric intake of these meals range from about 1800-2200 calories.  

Building	Balancing	Cleansing
Breakfast 2 Scrambled eggs  1/4 onion chopped 4 mushrooms chopped 15 leaves spinach cooked 1tsp butter 6oz almond milk 1 cup cantaloupe	Breakfast 1/4 cup steel cut oatmeal 1 scoop whey protein 10 blueberries 1/2 banana 8oz fresh squeezed oj 1 piece whole wheat toast 1 tsp butter	Breakfast Smoothie: 1 scoop green powder 6oz soy milk 10 boysenberries 5 strawberries 5 cherries 1 tbsp ground flax seed
Snack 1 piece whole wheat toast 1 tbsp almond butter 1/2 banana 1 tsp honey 8oz glass water	Snack  1/2 cup papaya 1 medium orange 1 tbsp chia seeds 1 cup greek yogurt 2% 8oz glass water	Snack  1/4 cup greek yogurt 2% 1 sliced mango 1/4 cup rolled oats oatmeal 1 tsp honey 8 oz fennel tea
Lunch 2 cups mixed greens 4 oz grilled chicken 5 slices cucumber 1/2 tomato 1/2 cup garbanzo beans 1/2 cup kidney beans 1 tbsp olive oil 1/2 squeezed lemon 8oz glass water	Lunch 1/2 cup spinach cooked 1/2 cup brown rice 1/2 cup black beans 5 cherry tomatoes 3oz broiled tilapia  1/2 avocado 8oz glass water	Lunch Salad of: 1/2 cup quinoa 1/4 cup steamed chard 1 tsp olive oil 1 tsp apple cider vinegar 1/2 broiled tomato 1 sauteed zucchini 1/2 sauteed yellow squash 8 oz glass water
Snack 1/4 cup greek yogurt 2%  2 tbsp sunflower seeds 2 tbsp  1 medium apple	Snack Smoothie: 6oz fresh oj 5 strawberries 1/2 banana 1 scoop rice powder	Snack 1/2 cup baby carrots 1/2 cup celery 5 cherry tomatoes 2 tbsp hummus
Dinner 4oz salmon broiled 1/2 cup brown rice  1/2 cup broccoli 1/4 cup sauteed kale 1 tsp olive oil 2 cloves garlic 8 oz glass water	Dinner 1/2 cup whole wheat pasta 1/2 cup homemade tomato sauce 1 ground turkey meatballs 1/2 cup sauteed kale 8oz glass water	Dinner 1 stuffed pepper of: 1 small baked yam 1/2 cup cooked millet 1 tsp raisins paprika, salt, pepper 8oz camomile tea