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| Sylvia Bortman's 7-day meal plan
2006 Body-for-LIFE Grand Champion
| Monday |
| Meal 1
1/3 cup of dry oatmeal with 5 or 6 cut up dried apricots and a tablespoon raisins and 2/3 cup of water, cook in the microwave on high for 1 1/2 minutes, add another 1/3 to 2/3 cup water and 2 scoops of chocolate or vanillia protein powder
Meal 2
Myoplex Lite
Meal 3
1/2 cup cottage cheese, diced apple, cinnamon, and Splenda
Meal 4
Chicken breast, small baked sweet potato, green beans
Meal 5
Tuna, lettuce, small whole wheat tortilla
Meal 6
Myoplex Lite
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| Tuesday |
| Meal 1
/2 cup dry oatmeal, 1 cup water, two scoops vanilla protein powder, cinnamon, and Splenda
Meal 2
Myoplex Lite
Meal 3
Protein pancakes
Meal 4
Turkey burger, broc, and brown rice
Meal 5
Chicken breast, mixed steamed veggies, baked sweet potato
Meal 6
Myoplex Lite
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| Wednesday |
| Meal 1
Bowl of mixed berries sprinkle with some non calorie sweetener. Scrambled egg whites on the side topped with picante sauce
Meal 2
Myoplex Lite
Meal 3
Turkey burger, spinach, baked sweet potato
Meal 4
Protein pancake
Meal 5
Chicken breast, green beans, brown rice
Meal 6
Myoplex Lite
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| Thursday |
| Meal 1
Egg white omelet made with diced onions, and diced bell pepper, and a small amount of fat free cheese
Meal 2
Myoplex Lite
Meal 3
Fat free cottage cheese mixed with a diced apple, cinnamon, and calorie free sweetener
Meal 4
Apple and low fat string cheese
Meal 5
Slice deli turkey, mustard, wrapped in a whole wheat tortillia
Meal 6
Myoplex Lite
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| Friday |
| Meal 1
1/2 cup dry oatmeal, 1 cup water, two scoops vanilla protein powder, cinnamon, and Splenda
Meal 2
Myoplex Lite
Meal 3
Fat free cottage cheese mixed with a diced apple, cinnamon, and calorie free sweetener
Meal 4
Protein pancakes
Meal 5
Tuna sandwich made with single serving size tuna, diced onions, small amount of fat free mayo, two slices of 35 of 40 calorie bread
Meal 6
Myoplex Lite
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| Saturday |
| Meal 1
1/3 cup of dry oatmeal with 5 or 6 cut up dried apricots and a tablespoon raisins and 2/3 cup of water, cook in the microwave on high for 1 1/2 minutes, add another 1/3 to 2/3 cup water and 2 scoops of chocolate or vanilla protein powder
Meal 2
Fat free cottage cheese mixed with a diced apple, cinnamon, and calorie free sweetener
Meal 3
Myoplex Lite bar
Meal 4
Myoplex Lite
Meal 5
Chicken breast, asparagus, and baked sweet potato
Meal 6
Myoplex Lite
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| Sunday FREE DAY! |
| Breakfast
Bowl of cereal with milk
Lunch
Sub sandwich
Dinner
Out to eat! Whatever I decide to eat from the menu.
Snack
Myoplex Lite bar or shake
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