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7-Day Meal Plan B
If you haven't done so, please use the Lean Protein Estimator to determine how much protein your body needs. This meal plan is designed for someone who requires 100-124 grams of protein.

Print this page for your reference. If you're committed to losing weight and being healthy, start with a Shapeworks® Program today!

100-124 grams of protein

1500 calories
Print
  Breakfast Lunch Snack Dinner
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1
2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup blueberries, 1 cup soy milk or nonfat milk 2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 peach, 1 cup soy milk or nonfat milk 1 ShapeWorks® Protein Bar, 1 cup raw vegetables 2 soy burger patties w/ condiments on multi-grain roll or bun; Green salad with tomato and carrots and lowfat dressing; 1 cup fruit for dessert
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2
2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup raspberries, 1 cup soy milk or nonfat milk Stew with 6 oz chicken breast, vegetable broth, sliced carrots, celery, summer squash, onions and green beans and 1 cup whole grain pasta; green salad with reduced calorie dressing; 1 cup fruit for dessert 1 packet ShapeWorks® Creamy Chicken Soup heated with 1 cup mixed vegetables 2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup strawberries, 1 cup soy milk or nonfat milk
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3
7 egg-white omelet, 1⁄2 cup broccoli, 1⁄2 cup chopped tomato, 1 cup spinach, 1⁄2 cup salsa; 2 slices whole grain toast 2 heaping tablespoons Dutch Chocolate Formula 1, 2 tablespoons Personalized Protein Powder, 1⁄2 banana, 1 cup soy milk or nonfat milk 1 ShapeWorks® Protein Bar, 1 apple, 1⁄2 cup cottage cheese 2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup frozen apple slices, dash cinnamon and nutmeg, 1 cup soy milk or nonfat milk
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4
2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup mango cubes, 1 cup soy milk or nonfat milk 2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1⁄2 kiwi and 1⁄2 cup strawberries, 1 cup soy milk or nonfat milk 1 cup (total): carrot sticks, celery sticks, broccoli florets; 3 ounces sliced turkey breast on one slice whole grain bread 6 oz chicken breast with BBQ sauce, tossed salad with lowfat dressing, 2 cups steamed spinach with vinegar, 1 ear corn, 1 cup melon balls
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5
2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 3 diced apricots, dash almond extract, 1 cup soy milk or nonfat milk 2 heaping tablespoons Cookies ’n Cream Formula 1, 2 tablespoons Personalized Protein Powder, 1⁄2 banana, dash cinnamon, 1 cup soy milk or nonfat milk 1 packet ShapeWorks® Creamy Chicken Soup; 1 cup chopped vegetable salad (tomato, carrot, cucumber, peppers) with lowfat dressing 6 ounces grilled sirloin steak, green salad with lowfat dressing, 2 cups sautéed mushrooms, onions and green beans, 1 cup brown rice; 1 cup fruit for dessert
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6
2 heaping tablespoons Dutch Chocolate Formula 1, 2 tablespoons Personalized Protein Powder, 1⁄2 banana, 1 teaspoon instant coffee, 1 cup soy milk or nonfat milk 8 ounces crab meat, 1⁄2 avocado, dark salad greens, grated reduced fat cheese, sliced mango, 1 cup cooked white beans tossed with reduced calorie dressing 1 ShapeWorks® Protein Bar, 1 cup tomato soup 2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1⁄2 cup mandarin orange segments, dash coconut extract, 1 cup soy milk or nonfat milk
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7
2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup blackberries, dash orange extract, 1 cup soy milk or nonfat milk; 1 slice whole grain toast 2 heaping tablespoons Dutch Chocolate Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup strawberries, 1 cup soy milk or nonfat milk 1 packet ShapeWorks® Roasted Soy Nuts, 1 cup tomato juice 8 ounces grilled fish topped with grilled peppers, onion and eggplant, tossed salad with lowfat dressing, whole grain dinner roll, 1 baked apple

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