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Rotation Diet Plan

The document provides 3 weeks of meal plans, with each week containing 3 daily menus. Menu #1 focuses on eggs, whole grains, vegetables, beans and salmon. Menu #2 is similar but increases portions and adds nuts and dairy. Menu #3 further increases portions and adds peanut butter and soy milk. All menus emphasize filling up on vegetables and having one safe fruit to prevent overeating.

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Seth
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3K views2 pages

Rotation Diet Plan

The document provides 3 weeks of meal plans, with each week containing 3 daily menus. Menu #1 focuses on eggs, whole grains, vegetables, beans and salmon. Menu #2 is similar but increases portions and adds nuts and dairy. Menu #3 further increases portions and adds peanut butter and soy milk. All menus emphasize filling up on vegetables and having one safe fruit to prevent overeating.

Uploaded by

Seth
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Menu #1 Follow days 1-3

Meal 1:
Egg: 1 large
English Muffin: ½
Butter: 1 square
Almond Milk: 1 cup

Meal 2:
Whole Wheat Slider Bun: 1
Sweet Pickles: 3 slices
Turkey breast: 3 slices

Meal 3:
Spinach: ¼ cup cooked
Apple Cider Vinegar: 1 tbsp
Green beans: 1 cup cooked
Pinto Beans: ¼ cup
Salmon: 1 fillet
Strawberries: 6 pieces OR Blueberries: 1 oz

 Vegetables are free foods and can be added to any meal or between meals.
 Pick ONE type of whole fruit to be your “safe” food. This is your backup if you get REALLY
hungry and NEED to eat something. You may have as much of this fruit as you desire. For
instance - if you finish meal 3 and you are still very hungry, have an apple. This will keep you
from bingeing or being too hungry at times.

Menu #2 Follow days 4-7

Meal 1:
Egg: 1 large
English Muffin: ½
Butter: 1 square
Almond Milk: 1 cup
Cottage Cheese 4% fat: 1 serving

Meal 2:
Whole Wheat Slider Bun: 1
Sweet Pickles: 3 slices
Colby Jack Cheese: ½ slice
Turkey Breast: 3 slices

Meal 3:
Spinach: ¼ cup cooked
Apple Cider Vinegar: 1 tbsp
Green beans: 1.5 cup cooked
Pinto Beans: ½ cup
Salmon: 1 fillet
Strawberries: 6 pieces OR Blueberries: 1 oz
Mixed Nuts: ½ oz

 Vegetables are free foods and can be added to any meal or between meals.
 Pick ONE type of whole fruit to be your “safe” food. This is your backup if you get REALLY
hungry and NEED to eat something. You may have as much of this fruit as you desire. For
instance - if you finish meal 3 and you are still very hungry, have an apple. This will keep you
from bingeing or being too hungry at times.

Menu #3 Follow days 8-14


Meal 1:
Egg: 1 large
English Muffin: ½
Peanut Butter: 1 tbsp
Butter: 1 square
Almond Milk: 1 cup
Cottage Cheese 4% fat: ½ cup

Meal 2:
Whole Wheat Slider Bun: 1
Sweet Pickles: 3 slices
Colby Jack Cheese: 1 slice
Turkey Breast: 3 slices

Meal 3:
Spinach: ¼ cup cooked
Apple Cider Vinegar: 1 tbsp
Green beans: 1.5 cup cooked
Pinto Beans: ½ cup
Salmon: 1 fillet
Strawberries: 8 pieces OR Blueberries: 2 oz
Mixed Nuts: 3/4 oz
Soy Milk: 1 cup

 Vegetables are free foods and can be added to any meal or between meals.
 Pick ONE type of whole fruit to be your “safe” food. This is your backup if you get REALLY
hungry and NEED to eat something. You may have as much of this fruit as you desire. For
instance - if you finish meal 3 and you are still very hungry, have an apple. This will keep you
from bingeing or being too hungry at times.

Week 3 - Repeat Week #1 Menu (days 1-7)

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