Here’s a look at how to put together a satiating diet meal plan. To a certain extent, you can make food choices depending on your preferences.
Day 1
Breakfast Oatmeal with berries, scrambled eggs and egg whites
Lunch Fresh turkey sandwich made with whole-grain bread, plus a side salad and an apple
Dinner Tofu stir-fry with brown rice and hot peppers*
Snack Canned pears with cottage cheese
Day 2
Breakfast Egg, cheese, and vegetable scramble with hot sauce* and a side of berries
Lunch Large salad with shrimp topped with vinaigrette dressing and an orange
Dinner Salmon fillet, broccoli, brown rice
Snack Apples and almond butter
Day 3
Breakfast Whole-grain bagel, peanut butter, and banana
Lunch Roasted chicken sandwich with vegetable soup and mixed fruit
Dinner Beef fajitas with veggies, hot peppers,* and whole-grain tortillas with an apple for dessert
Snack Veggies and hummus
Day 4
Breakfast Whole-grain cereal with milk and walnuts on top, plus cantaloupe
Lunch Salad topped with chicken, hot peppers,* and garbanzo beans with a whole-grain roll and an apple
Dinner Whole-wheat pasta with tomato sauce, broccoli, and ground turkey
Snack Yogurt and berries
Day 5
Breakfast Tofu scramble with vegetables and hot sauce*, toast, and sliced mango
Lunch Chicken with cucumbers and tomatoes, plus whole-grain pita and tzatziki
Dinner Pork tenderloin with quinoa and roasted cauliflower
Snack Mixed nuts and kiwi fruit
Day 6
Breakfast Oatmeal topped with berries and nuts, and yogurt
Lunch Farro salad with chopped vegetables and chicken, with a peach
Dinner Pepper stuffed with ground turkey and hot sauce*, plus a salad
Snack Pear and slice of cheese
Day 7
Breakfast Whole-grain cereal with milk, an orange, and hard-boiled eggs
Lunch Black bean burger with cheese and hot sauce* on a whole-grain bun with a side salad and apple
Dinner Grilled chicken with pea pods, cauliflower rice, and a whole-grain roll
Snack Strawberries and yogurt
*ingredients are optional
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