Three Day Meal Plan

Day 1

Breakfast: 3 ounces of almonds

o Almonds are a good source of niacin (B2),calcium and protein.

Lunch: 1 baked potato

o Potatoes are a good source of Thiamin, Niacin (B3), Vitamin B6, Vitamin C, Vitamin K and Potassium.

Snack: 2 ounces of dried apricots

o Dried apricots are a good source of calcium, Beta Carotene and vitamin A.

Dinner: Whole wheat pasta with corn oil and 2 ounces of spinach on the side

o Whole-wheat pasta is a good source of thiamin, folic acid, Vitamin B5, Selenium and Zinc.

o Corn oil is a good source of Vitamin E.

o Spinach is a good source of Vitamin A, Beta carotene, Niacin (B2), Vitamin B6, Folic acid, Vitamin C, Vitamin E, Vitamin K, Chromium, Fluoride, Iron, Manganese, Riboflavin and Zinc.

Day 2

Breakfast: 2 scrambled eggs

o One 70-calorie egg contains a total of 12 essential vitamins and minerals (selenium, riboflavin, iron, phosphorous, calcium, niacin (B3), vitamin A, Vitamin B5, vitamin B6, vitamin B12, vitamin D, Protein and zinc.

Lunch: 8 ounces of tofu with peanut sauce

o Tofu is very low in Cholesterol and Sodium. It is also a good source of Protein, Iron, Magnesium, Phosphorus, Copper and Selenium, and a very good source of Calcium, Protein and Manganese.

o Peanuts are a good source of Thiamin (B1), Riboflavin, Niacin (B3), Vitamin B5, Vitamin B6, Vitamin E, Chromium, Copper, Iron, Magnesium, Protein, manganese and Phosphorus.

Snack: 1 orange

o Oranges are good sources of Beta Carotene, Vitamin C and potassium.

Dinner: 6 ounce seared salmon with a scoop of brown rice

o Salmon is in low in mercury and a good source of Thiamin (B1), Niacin (B3), Vitamin B6,Vitamin D and protein.

o Brown rice is a good source of Thiamin (B1), Vitamin B6, Biotin, Magnesium, Manganese and Phosphorus.

Day 3

Breakfast: 3 ounces of oatmeal

o Oatmeal is a good source of Vitamin B5, Folic Acid, Vitamin E, Biotin, Magnesium and Manganese.

Lunch: Salad (lettuce) with vinaigrette

o Lettuce is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin, Vitamin B6, Iron and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folic Acid and Manganese.

o Vinaigrette is low in cholesterol.

Snack: 4 medium sized pieces of Broccoli

o Broccoli is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Calcium, Iron, Magnesium, Phosphorus and Selenium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folic Acid, Potassium and Manganese.

Dinner: Tofu-Spinach Lasagna

o Tofu is very low in Cholesterol and Sodium. It is also a good source of Protein, Iron, Magnesium, Phosphorus, Copper and Selenium, and a very good source of Calcium, Protein and Manganese.

o Spinach is a good source of Vitamin A, Beta carotene, Niacin (B2), Vitamin B6, Folic acid, Vitamin C, Vitamin E, Vitamin K, Chromium, Fluoride, Iron, Manganese, Riboflavin and Zinc.

By Jessie Bersson