Meal Plan
Fit n Fab 5 Day Healthy Menu (Week 1)
Our Fit & Fab expert, Rovenia Brock, Ph.D., author of Dr. Ro's Ten Secrets to Livin' Healthy (Bantam), designed
this five-day meal plan for the working out woman. It's based on an allowance of 1,500 to 1,800 calories per day
(that's enough for the average 150-pound woman who's exercising to drop weight). Just be sure to include 8 to 16
ounces of water (or tea or lemonade with a sugar substitute) per meal to get the fluids your body needs.
Day 1
Breakfast
1⁄2 cup whole grain cereal with
soy protein (like Kashi GOLEAN)
1 cup nonfat milk
1 cup blueberries
Snack
12-ounce fruity soy shake with berries,
citrus fruits, banana and sugar-free soy powder
Lunch
Green salad with red, yellow or orange
bell peppers and balsamic vinaigrette
1⁄2 cup black beans
1⁄2 cup brown rice
8 oz tomato juice
Snack
1 medium apple
1 teaspoon peanut butter
Dinner
4 oz roast chicken or turkey, shredded and
mixed with red pepper flakes and white vinegar
(North Carolina–style barbecue)
1 ear yellow corn on the cob
(steamed or grilled)
with fat-free butter sprinkles
1 cup steamed and seasoned broccoli, carrots
and tomato with fresh cilantro and basil
3⁄4 cup fresh berries |
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Day 2
Breakfast
Egg-white omelet (3 egg whites; 1⁄4 cup chopped
red and green bell peppers; 1⁄4 onion, chopped)
1 slice whole wheat toast with trans-fat–free
margarine spread
1 apple
Snack
1⁄2 cup raw carrots
1⁄2 cup broccoli florets
Lunch
Tuna sandwich on whole wheat pita bread
with lettuce, tomato and low-fat mayo
1 cup tomato soup
1⁄2 mango
Snack
11 almonds
Dinner
Low-fat butter beans with chicken andouille
sausage
Green salad with vinaigrette dressing
6 oz fruit juice
1⁄2 cup fresh berries |
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Day 3 (Splurge Day!)
Breakfast
1⁄2 cup steamed rainbow potatoes and onions
1⁄2 cup country-steamed apples with cinnamon
3 strips broiled turkey bacon
1⁄2 cup mixed berries
Snack
1 tablespoon peanut butter
6 whole wheat crackers
Lunch
1 cup low-fat Mac-n-Cheese
1 broiled tomato
Mixed green salad with balsamic vinaigrette
Snack
1 pack 100-calorie Oreos
1 cup fat-free milk
Dinner
4 oz turkey meat loaf
1⁄2 cup baked sweet potatoes with apples
and raisins
1⁄2 cup lean greens
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Day 4
Breakfast
1⁄2 cup oatmeal with 1/2 cup fat-free milk,
cinnamon and a teaspoon of raisins
1 slice whole wheat toast with 1 teaspoon apple
butter
Snack
1⁄2 cup canned plums packed in water or their
own juice
1 cup plain fat-free yogurt
Lunch
1 cup mixed-grain rice pilaf
1 cup tomato soup
6 whole wheat crackers
1⁄2 cup raw broccoli florets
Snack
1 cup air-popped popcorn with fat-free butter
sprinkles
1 cup grape juice
Dinner
2 oz red snapper filets
1⁄2 cup cabbage with fresh dill
1⁄2 cup steamed carrots
1 cup low-sodium vegetable juice
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Day 5
Breakfast
1 spinach egg-white omelet
1 slice whole wheat toast with transfat-free
margarine spread
6 oz orange juice
Snack
12 oz fruity soy shake (with pineapple juice,
1⁄2 banana and sugar-free, naturally flavored
vanilla soy powder)
Lunch
1 cup barley soup with smoked turkey
6 whole wheat crackers
8 oz fruit punch, made with mixture of 100%
fruit juices
Snack
3 oz hummus with celery sticks
Dinner
3 oz rotisserie chicken breast
1/2 cup steamed mixed vegetables with fresh herbs
1 medium vine-ripened tomato, sliced, with
balsamic vinegar
1/2 cup steamed brown rice medley
1/2 cup citrus sections with fresh mint
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Additonal Weekly Menu's
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