Grab N'Go Slimband Meal Plan printable pdf download

NUTRITION

Grab N’Go

Slimband

Meal Plan

Whether you are in a hurry or grabbing food on the go, remember to have 3 meals and

2 to 3 snacks that are protein centred daily. Keep an eye on portion sizes so you can stay

on track no matter where you are or how much time you have!

Breakfast

Lunch or Dinner

Snacks On the Run!

1 hard boiled egg with 1 slice rye

10 almonds and 10 grapes

PACK N’GO OPTIONS

toast and ½ cup blackberries

Small can of tuna mixed with low-fat

1 slice 100% whole wheat toast

mayonnaise or low fat salad dressing,

½ cup cooked quinoa mixed with ¹⁄ ³ cup

and 1 tablespoon natural nut butter

1 pickle, salad and small tortilla wrap

Greek yogurt topped with cinnamon

¼ cup cottage cheese with

1 scoop of egg or salmon salad on

1 package instant oatmeal with

¼ cup fresh berries

1 slice toast and ½ cup garden salad

2 tablespoons mixed nuts. Top with

2 hard boiled egg whites and

½ cup chopped apple and cinnamon

EATING OUT OPTIONS

½ cup old fashioned oats

Greek chicken kebab, Greek salad

½ toasted English muffin with

and ½ cup of the potato or rice

½ cup apple slices with natural

1 tablespoon nut butter and

with 1 tablespoon of olive oil based

peanut butter

½ cup sliced banana

dressing or tzatziki

1 piece natural turkey jerky

¹⁄ ³ cup low fat granola with ½ cup Greek

Chicken wrap – eat half and save

with ½ cup fruit

yogurt and ½ cup sliced strawberries

the other for a snack 3 hours later!

2 tablespoon pumpkin seeds

½ cup cream of wheat with 1 scoop

Garden fresh salad with grilled

and 1 small apple

protein powder, topped with ½ cup

chicken and balsamic vinaigrette

sliced, canned peaches or blueberries

1-2 ounces sliced turkey or tuna

Chicken fajita with apple slices

and whole wheat crackers

Brown rice cake topped with

1 tablespoon almond butter and

Turkey breast sandwich on small

4-5 small cooked shrimp and 2 rye crisps

½ sliced banana * Gluten free

bun, toasted, slices of fresh fruit

TIP!

Salmon fillet with mashed potato

TIP!

and sautéed greens

Prepare snack size, resealable

baggies that contain 10-20

Start your day right – breakfast

almonds or 2 tablespoons of

is the most important meal of the

TIP!

seeds and leave them in a basket

day! Studies have shown that

Prepare 1 dozen hardboiled eggs

in the kitchen. Grab 1 or 2 before

people who skip breakfast are

and store them in the refrigerator

you leave so you will always have

generally heavier than people

for a quick, clean source of protein!

a snack that keeps you on track.

who eat a nutritious breakfast.

SLIMBAND

Grab N'Go Slimband Meal Plan

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