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7-Day Meal Plan
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Eat more often

Scientists at Georgia State University advise active people to eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day. We have provided you with a sample seven day meal plan for you to look at.

Eat More Often

DAY
7:00am
10:00am
1:00pm
4:00pm
7:00pm
10:00pm
1
Six egg-white omelet, 1/2 cup (dry measure) oatmeal, prepared with water Nutrition Shake Grilled fresh tuna with broccoli and roasted new potatoes Nutrition bar Eye of round steak with sweet potato and green beans Cottage cheese with blueberries
2
Breakfast wrap (low-fat sausage, scrambled egg whites, low-fat cheese, salsa, whole wheat tortilla) Ready-to-Drink Teriyaki salmon with cooked spinach and brown rice Nutrition Shake Pork tenderloin with asparagus and baked potato Cottage cheese with strawberries
3
Egg-white pancakes (six egg whites, 1/2 cup oatmeal, 1/2 T pancake mix, mix in blender), serve with sugarless fruit spread Nutrition Shake Chicken fajita wraps (grilled chicken breast, grilled vegetables and a whole wheat wrap) Ready-to-Drink Sushi made with brown rice, seaweed salad Green salad with cottage cheese
4
Scrambled egg whites, one slice whole wheat toast Ready-to-Drink Southwest chicken salad (chicken, lettuce, brown rice, black beans, tomatoes, onions, avocado) Nutrition bar Tofu-vegetable stir fry with brown rice Cottage cheese and grapes
5
Six egg-white omelet, oatmeal Nutrition Bar Turkey burger on whole wheat bun with lettuce and tomato Ready-to-Drink Grilled salmon with cucumber-dill dressing, green salad and baked potato Cottage cheese with an apple
6
Egg-white pancakes (see Day 3); sugarless fruit spread Nutrition Shake Chili (made with lean ground turkey, kidney beans, salsa), green salad Nutrition Bar Rosemary chicken with mushroom gravy, snap peas and whole wheat pasta Cottage cheese and yogurt
7
FREE DAY
FREE DAY
FREE DAY
FREE DAY
FREE DAY
FREE DAY


Replace this... with this
whole milk skim (0%), low-fat (1%), reduced fat (2%)
ice cream low-fat/fat-free yogurt or ice milk or sorbet
cheese reduced fat cheese
pasta with white (cheese) sauce pasta with marinara (vegetable) sauce
bacon or sausage Canadian bacon or lean ham
eggs egg whites or egg substitutes
croissants, brioches hard French rolls or soft "brown-n-serve"
white bread whole-wheat
cake (pound, chocolate, yellow) angel food or gingerbread
cookies reduced fat, ginger snaps, fig bars
mayonnaise reduce calorie, fat-free or mustard
regular salad dressings reduced fat/calorie dressings
guacamole salsa
creamed soups broth-based soups
butter, oil or shortening non-stick cooking spray, applesauce or prune puree




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Copyright © 2007 Abbott Laboratories. Abbott Park, Illinois, U.S.A.