For the first time Fitness Matters and Premier Concierge are offering a comprehensive package to establish healthy lifestyle habits  you can live with for the rest of your life! 

**SAMPLE MEAL PLAN**
**Items in BLUE can be prepared for you by Anne Hayward, APCA personal chef**

breakfast:   1-2 muffins, citrus fruit
lunch:  three-bean chili  with roasted corn  (1-2 cups);
snack: fruit (apple); yogurt
dinner: lemon chicken;  up to 1 c. brown rice or pasta; 1-2 cups vegetables

breakfast:  shake of any  fruit combo:  frozen berries; ice; milk or juice; protein powder (opt.)
lunch: baked potato stuffed with  non-fat hummus (red pepper, garlic, etc.) or cottage cheese and chives or Bolognese sauce or vegetables; vegetable soup
snack:  fresh fruit
dinner:  burgundy beef stew with carrots, celery  or lentil-vegetable stew;  ½ baked potato

breakfast:  old fashion oatmeal (not instant) with 1 diced apple, cinnamon
lunch:  vegetable soup;  one-half baked potato with hummus or cottage cheese/chives
snack: fruit cup or fresh fruit
dinner:  Vegetable Lasagna; salad

breakfast:  applesauce or baked apple slices; bran muffin
lunch:  boca burger on bun with lettuce, tomato, etc. or Italian Beef on bun
snack:  cut up apple with cinnamon (microwaved); soy chai tea or mocha latte
dinner:  Lean Cuisine SantaFe Rice and Beans (add additional frozen corn and canned black beans); salad

breakfast:   black bean-vegetable-rice burrito; scrambled egg whites (huevos rancheros); salsa
lunch:  large salad; muffins
snack:  fruit cup
dinner:  vegetable soup; salmon with mascarpone and spinach; whole wheat pasta or couscous

breakfast:  broccoli omelette (egg whites); grapefruit; 1 muffin
lunch:  black bean-rice-vegetable burrito with 2 cups chopped lettuce, tomato, avocado, c.
snack:  fruit
dinner:  baked barbeque chicken breast  or lentil loaf; 1 cup green beans; lowfat mashed potatoes or Amy’s Vegetable Loaf frozen dinner

breakfast:  leftover rice with soymilk, vanilla, cinnamon, raisins or oatmeal
lunch:  vegetable soup;  bran muffins
snack:  fruit cup
dinner:  baked penne pasta with Bolognese sauce or Vegetable Lasagna;  green vegetable; salad

Other Suggestions:

To vegetable soup add:
cooked barley, beans, rice and leftover vegetables

Start with a bag of salad  and add

• black beans, tomatoes, corn, salsa (instead of salad dressing)
• sliced chicken or gorgonzola, grapes or craisins, walnuts (nonfat raspberry dressing)
• sliced onion, feta cheese, kalamata olives, tomatoes
• mandarin oranges, chowmein noodles, chicken slices

Quick Baked Potato: Bake several potatoes and store wrapped in foil in refrigerator.  To serve: Cut previously baked potato in half and place on plate (cut-side down).  Microwave for 1-2 minutes.  Serve with salsa, hummus (roasted red pepper, garlic, many flavors), cottage cheese and chives, Dijon mustard, etc.

Treats:

Dutch Chocolate non-fat yogurt (Trader Joe’s)…add walnuts if desired
Soy chai tea or mocha latte
Popcorn
Breakfast bar or Luna bar
LeanCuisine Pizza (microwave 3minutes)

THIS IS AN EXAMPLE OF A MEAL PLAN PREPARED FOR A CLIENT INTERESTED IN WEIGHT LOSS.  YOUR PERSONALIZED FOOD PLAN WILL REFLECT YOUR LIFE-STYLE AND FOOD PREFERENCES.  AN ASSESSMENT WITH A REGISTERED DIETITIAN CAN BE ARRANGED AS WELL AS A CUSTOMIZED PERSONAL TRAINING PROGRAM WITH TRAVIS TIMMONS WWW.FITNESSMATTERS2US.COM

 ANNE HAYWARD, PERSONAL CHEF   WWW.PERSONALCHEFCOLUMBUS.COM

Premier Concierge of Columbus
Ph: 614-846-3449
Fax: 614-846-2977
Email: ANNECOOKS4U@EARTHLINK.NET
© 2006 Premier Concierge of Columbus  (includes all internal links)