Seven Day Meal Plan for Everyone

	Mon (No exercise and little activity)	Tues (Moderate Exercise and Activity Level)	Wed (Moderate Exercise and Activity)
Breakfast	3/4 cup oatmeal: 225 ½ banana: 50 ½ cup blueberries: 50 6 oz non-fat greek yogurt: 90  Total: 415 calories	2 slices whole grain toast: 200 2 tablespoon peanut butter: 180 ½ cup strawberries: 50 ½ banana: 50 Total: 480 calories	2 poached eggs: 140 1 piece of bacon: 40 1 banana: 100 Total: 380 calories
AM Snack	1 small orange: 50 calories	1 medium apple: 70 calories 1 slice cheese: 100 Total: 170	½ cup vanilla yogurt: 85 1 tablespoon granola: 30 ½ cup berries: 25 Total: 130 calories
Lunch	4 slices turkey: 120 1 slice lettuce: 5 2 slices tomato: 10 1 teaspoon mustard: 5 1 cucumber: 30 2 slices of whole grain bread: 200 Total: 370 calories	1 cup of tuna in water: 170 1 chopped tomato: 30 1 whole wheat wrap low fat and high in fiber: 80 2 carrots: 60 Total: 340 calories	1 low fat tortilla: 80 ½ cup avocado: 120 ½ red pepper: 30 1 slice cheese: 100 Total: 330 calories
PM Snack	1 oz turkey jerky: 80 1 cup frozen grapes: 65 Total: 145 calories	2 scoops of tera whey’s protein powder: 110 calories 1 cup berries: 50 ½ cup low-fat vanilla yogurt: 85 1 cup water 1 cup crushed ice Total: 240 calories	½ pear: 45 1 oz peanuts (2 tablespoon): 161 Total: 206 calories
Dinner	4 oz salmon: 236 1 large sweet potato baked or roasted in the oven: 150 8 spears of asparagus: 40 Total: 426 calories	4 oz grilled chicken: 120 Mixed green salad with dressing: 100 ½ cup quinoa: 110 Total: 330 calories	1 cup whole wheat pasta: 210 1 tablespoon parmesan cheese: 25 ½ cup marinara sauce: 30 2 oz chicken: 60 Salad with dressing: 100 Total: 400 calories
Extra Snack	None	None	One square dark chocolate 70 calories
TOTAL	1406 calories	1560 calories	1531 calories

This is a seven day meal plan ranging from 1200-1750 calories for those who are looking for meal ideas. I love all of these foods and I do not include much junk food in this plan. I hope you find this beneficial and useful. 

	Thursday (No Exercise and Little Activity)	Friday (High Intensity Exercise and Activity)	Saturday (Low Activity Level with a lot of walking)
Breakfast	½ cup oatmeal: 150 1 banana: 100 1 tablespoon chia seeds: 65 1 scoop protein powder: 55 1 tablespoon peanut butter: 94 ½ cup berries: 25 Total: 489 calories	1 slice wheat toast: 100 1 sausage link: 90 2 fried eggs: 200 1 banana: 100 1 cup spinach: 10 Total: 500	1 omelete with 1 oz of cheese and ½ tablespoon of butter: 270 1 cup of berries: 50 Total: 320 calories
AM Snack	None	1 cup cottage cheese (low fat) 2%: 160 1 medium apple: 70 Total: 230 calories	Pure protein bar (Chocolate Chip Cookie) or Quest Nutrition bar: 200 calories
Lunch	1 large piece of pizza: 250 1 carrot: 30 3 celery stalks: 20 Total: 300 calories	¾ cup brown rice: 175 6 oz grilled chicken: 270 2 carrots: 60 Kale chips with olive oil: 60 Total: 560	4 slices turkey: 120 2 carrots: 60 1 cucumber: 30 1 red pepper: 50 Total: 260 calories
PM Snack	Starbucks Cappuccino with non-fat milk: 80 1 medium apple: 70 Total: 150 calories	2 cup oil popped-popcorn: 90 1 tablespoon peanuts: 80	1 cup broccoli: 50 2 tablespoon Parmesan cheese: 50 Total: 100 calories
Dinner	Roasted pork-tenderloin 4 oz: 200 ½ cup roasted tomatoes (cherry): 60 1 cup green beans with olive oil and salt: 50 Total: 310 calories	4 oz lean steak: 161 1 sweet potato: 120 Mixed green salad with dressing: 100 Total: 381	3 cup spaghetti squash: 100 with oil 1 cup spinach: 10 ¼ cup almonds: 207 5 oz grilled chicken: 180 Total: 497 calories
Extra Snack	None	None	1 cup pineapple or watermelon: 50 cal
TOTAL	1249 calories	1751 calories	1430 calories

  

	Sunday (No exercise and no activity)
Breakfast	BRUNCH: 1 poached egg: 70 1 blueberry muffin: 200 1/3 cup low-fat vanilla yogurt: 57 ½ apple: 25 ½ cup berries: 25 ½ banana: 50 Total: 427 calories or 2 large six inch pancakes: 300 1 tbsp syrup: 50 (vanilla yogurt is a better substitute) 2 slice ham: 75 1 cup fruit: 50 Total: 475 calories or 1 buttermilk biscuit: 180 2 poached eggs: 140 1 tablespoon of jam: 50 1 cup of fruit: 50 Total: 420 calories
AM Snack	None
Lunch	None
PM Snack	1 scoop protein powder: 55 1 tablespoon peanut butter: 94 ½ banana: 50 1 cup water an ice Total: 199 calories
Dinner	6 shrimp: 40 1 tablespoon oil: 100 Garlic: 10 Lemon: 5 Cucumber: 30 Fried Rice (1/2 cup): 200 Total: 385 calories
Extra Snack	½ cup of vanilla icecream: 160 calories
TOTAL	1200-1250 calories