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14 Day Healthy Meal Plan

14 Day Healthy Meal Plan Recipes

14 Day Vegetarian (Lacto-Ovo) Meal Plan

7 Day Vegan Meal Plan
Vegan & Vegetarian (Lacto-Ovo) Recipes

Low Glycemic Protocol

Low Glycemic Protocol Meal Plan

IBS Relief Using FODMAPS
Leaky Gut Syndrome

Rotational Meal Plan
Life Without Wheat
Life Without Dairy
Candida Cleanse
Sports Nutrition
Ayurveda


 

Sample Menu: 1,600-calorie dietary program

 

Note: Daily caloric calculations are approximate and will depend on the amount of unlimited category 1 vegetables consumed. © Metagenics

 


 

DAY ONE

 

Breakfast

Vegetable omelet with 2 whole eggs or 1 whole egg and 2 whites, 1/4 cup chopped spinach, and 2 tbsp. sliced mushrooms; spray pan with olive oil before cooking (or coat with 1/4 tsp. oil)

(servings: 1 protein, free veggies)

 

Snack

1 serving medical food mixed with water (protein shake)

 

Lunch

Large tossed salad: 2 cups shredded mixed greens, 2 oz. white tuna (vegetarian option: substitute 3/4 cup cottage cheese for tuna). 

1/2 cup each garbanzo or kidney beans, raw broccoli, and cauliflower, 1/4 cup cucumber slices, 1/2 medium tomato, diced, with 1 tbsp. Basic Salad Dressing

2 approved crackers with 1 tbsp. almond butter

1 medium peach or 1 whole grapefruit

(servings: 1 protein, 1 legume, 1 grain, 1 nut, 1 fruit, free veggies, 2 oils)

 

Snack

1 serving medical food mixed with water (protein shake)

 

Dinner

3/4 cup of Split Pea Soup

Chicken vegetable stir-fry: 3 oz. chicken breast (cut into strips), stir-fried in 1 tsp. olive oil (remove from pan before stir-frying the veggies); 1 cup asparagus, cut into chunks, 1/2 cup each red or green pepper strips, sliced onion, and 1 clove minced garlic, stir-fried with 1 tsp. each olive oil and fresh minced ginger until softened; add stir-fried chicken and 1-2 tsp. tamari sauce; salt and pepper to taste

1/2 cup baked acorn squash, sprinkled with cinnamon

(servings: 1 protein, 1 legume, 1 category 2 vegetable, free veggies, 2 oils)

 

Snack

Peach/Apricot Frothy topped with 4 oz. plain yogurt

(servings: 1 dairy, 1 fruit)

 


 

DAY TWO

 

Breakfast

1 serving medical food mixed with water (protein shake)

 

Snack

1 pear and 8 walnut halves

(servings: 1 fruit, 1 nut)

 

Lunch

1 cup of black bean soup from health food store (quick and easy)

1/2 sandwich: 3 oz. roast turkey breast on 1 slice 7-grain bread with 1 tsp. canola mayonnaise, lettuce, and sliced tomato (vegetarian option: substitute egg salad: 2 hard-boiled eggs with 1 tsp. canola mayonnaise in 1/2 large pita or whole-wheat tortilla with 1/4 avocado, sliced, lettuce and sliced tomato

1 cup fresh blueberries

6 oz. plain yogurt, nonfat or lowfat

(servings: 1 legume, 1 grain, 1 protein, 1 oil, 1 fruit, free veggies, 1 dairy)

 

Snack

1 serving medical food mixed with water (protein shake)

 

Dinner

3 oz. broiled salmon (vegetarian option: substitute 3 oz. tempeh for salmon)

1/2 cup steam spinach topped with garlic sauteed in 1 tsp. olive oil

1 small baked sweet potato

Tossed salad: 1-2 cups mixed greens, 1/3 cup green soy beans, 1/4 cup each raw broccoli and cauliflower, 1/2 stalk diced celery, 1/2 medium tomato, diced, and 1/8 avocado with 1 tbsp. Basic Salad Dressing

(servings: 1 protein, 1 legume, 3 oils, 1 category 2 vegetable, free veggies)

 

Snack

vegetable salsa dip: 1/3 cup salsa with 1 whole cucumber, 1/2 cup each raw green beans and sliced red peppers.

(servings: free veggies)

         
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