Sample Meal Plan (180 lb. / Moderately Active / Meal Plan = J) Breakfast Snack Lunch Snack Dinner Fruit 1 Med Banana + 1½ Cup Strawberries 1 Cup Blueberries 1 Med Apple + 2 Kiwi - - Vegetable - - 1¼ Cup Broccoli + 1 Cup Asparagus - ½ Cup Carrots + 1¼ Cup Green Beans Grain 1 Cup Oatmeal - 1 Cup White Rice 1 oz Wheat Crackers 1 Cup Quinoa Protein 2 Large Eggs - 6 oz Chicken Breast - 6 oz Salmon Dairy 8 oz Whole Milk 1½ Cup Greek Yogurt - 1.5 oz Cheddar Cheese -
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