Jupiter Personal Trainer Shares 1 Week Sample Menu

Jupiter personal trainer, Susan Jeck, shares a week’s worth of menus.

After many requests, here is a sample of what I eat on a daily basis. I hope you find it helpful!

DAY 1 Breakfast
1 cup cooked oats
4 egg whites scrambled in non stick pan
1/2 grapefruit
1 tsp. cinnamon flax seed oil Salad made with fresh raw:

Lunch
Greens, shredded cabbage, asparagus, broccoli sprouts, & shredded carrots.
Combined w/ 1/4 can rinsed black beans
1 3oz can tuna w/mustard
2 Tbsp. Low fat Paul Newman’s Balsamic Vinaigrette

Dinner
3 oz. baked Tilapia w/ olive oil & Italian spices
Roasted Asparagus w/crushed rosemary
Steamed Brussels w/ tsp. parm. cheese
Boiled carrots w/dill

DAY 2 Breakfast
3/4 cup ff cottage cheese
1/2 cup berries
1/2 sprouted muffin
1 tsp. drizzled cinnamon flax oil

Lunch
Same salad as Day 1 w/1/3 cup Kashi rice pilaf
3 oz. ground turkey w/ cumin & garlic
2 Tbsp. low fat Paul Newman’s Light Lime Vinaigrette

Dinner
3 oz. salmon baked w/ Old Bay seasoning & broiled.
Steamed green beans w/ garlic pwdr.
Steamed Cauliflower w/ turmeric
Broiled Vidalia onions

DAY # Breakfast
2 slices sprouted bread
1 Tbsp. sugar free fruit spread
1 Tbsp. fresh ground peanut butter
1 serving whey protein

Lunch
2 slices sprouted bread
3 oz. sliced nitrate free turkey breast
lettuce, tomato, cabbage & carrots shredded
1/4 small avocado mashed for spread

Dinner
Marinated shrimp skewers grilled
Microwaved squash, zucchini, onions w/Italian spices
Salad of green leafy veggies, peppers and tomatoes

DAY 4 Breakfast
1/4 cup grd. turkey w/cumin & garlic
scrambled w/ 3 egg whites
1 sprouted wrap
1 Tbsp. hummus
1/2 grapefruit

Lunch
3/4 cup ff cottage cheese combined w/
1/2 cup chopped pear combined w/
1 Tbsp. chopped walnuts
1/2 cup cold steal cut oats w/ stevia

Dinner
3 oz Maverick beef grilled or pan sautéed
Sautéed mushrooms & onions in chicken broth.
Cucumbers, onions and vinegar w Italian spices
Steamed broccoli

DAY 5 Breakfast
6 oz. Greek yogurt combined w/
1 stopper KAL liquid stevia combined w/
1 Tbsp. sugar free fruit spread.
7 macadamia nuts

Lunch
1/3 cup brown rice combined w/
1/3 cup rinsed canned kidney beans combined w/
2 cups chopped spinach combined w/
1 Tbsp hummus

Dinner
Grilled chicken tenderloins marinated in olive oil, ginger, tahini, soy sauce & garlic
Steamed Asparagus w/ olive oil spray, lemon juice & garlic
grilled eggplant w/sage, garlic & olive oil spray.
Boiled carrots w sugar free apricot spread.

* Between each meal and after dinner have 1 protein shake.
20-25 gr. Protein plus 20-25 gram. Carb.

Susan Jeck, Jupiter Personal Trainer and owner of Be Fit Body Boutique.