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Meal Plan

Meal Plan

Our delicious meal plan service is designed to promote a lean body composition, boost immunity, promote weight management, provide an array of vital antioxidants, boost energy and improve your overall health. Many people on our program have not only lost weight, but have gotten off medications for diabetes, high blood pressure and high cholesterol, dramatically improving their health. Our meal plan program was created by a Registered Dietitian who has an expert understanding of the science behind food and nutrition. With the Fit Fresh Meal Plan you can reach your goals AND enjoy delicious food!


Sample 7 Day Meal plan

Monday

breakfast sandwich

oatmeal

B: Italian Egg Fold Over with Organic Egg & Egg White, Mozzarella Cheese, Tomato, Fresh Basil, and Fresh Fruit
Rich in folate, vitamin B12, and omega-3 & omega-6 fatty acids, eggs are a fantastic way to start your day!
L: Very Berry Chicken Salad topped with Blueberries, Strawberries, Walnuts, Feta & Balsamic Vinaigrette
Get your fill of antioxidants! When your body cells use oxygen, they naturally produce free radicals which can cause damage. Antioxidants act as “free radical scavengers” and prevent and repair damage done by these free radicals
D: Chicken Piccata over Whole Grain Pasta with Spinach,Tomatoes and Red Onion
Capers are very low in calories, but very high in phyonutrients, antioxidants, and vitamins essential for optimal health!

Tuesday

breakfast sandwich
oatmeal
B: Whole Wheat Orange Infused Waffles with Strawberry Crème and Fresh Fruit
Add a kick of vitamin C to your breakfast with these sweet and tangy waffles!
L: Thai Chicken & Mango Stir Fry over Whole Wheat Noodles with Broccoli
The whole wheat pasta combined with the mango provide an excellent source of fiber which helps to lower cholesterol and keep you full!
D: Pineapple Glazed Pork Chops with Brown Rice and Green Beans
Pork is a great source of the essential amino acids (the ones your body DOESN’T make itself)

Wednesay

breakfast sandwich
oatmeal
B: Country Egg Scramble with Herb Potatoes, Tomatoes, Ham, and Parmesan Cheese
This high protein breakfast is a perfect way to start your day and keep you full all the way to lunch!
L: Asian Turkey Meatballs over Brown Rice with  Veggies
We cut the saturated fat of this meal by switching to ground turkey. Adding brown rice and veggies to the meatballs makes for a perfect well-rounded meal
D: Chicken Cacciatore Homemade Marinara and Steamed Green Beans
Green Beans contain a wide variety of phytonutrients and flavanoids that have excellent antioxidant properties

Thursday

breakfast sandwich
oatmeal
B: Blueberry Banana Pancakes with Vanilla Yogurt and Fresh Fruit
Because of their high potassium levels, bananas help to deliver oxygen to the brain and regulate blood sugar!
L: Cuban Sandwich on a Whole Wheat Sub Bun served with a side of Fresh Fruit and Black Bean Salad
Whole wheat bread takes longer to digest than white bread because of the higher fiber content – keeping you fuller longer!
D: Pepper Jack Turkey Burger with Fresh Pineapple Salsa
Pineapples are a great source of vitamin C – which defends the body against free radical damage!

Friday

breakfast sandwich
oatmeal
B: Coconut French Toast with Pineapple, Kiwi, and Pomegranate and Vanilla Yogurt
As pomegranates are rich in antioxidants, it can keep bad cholesterol (LDL) from oxidizing and hence prevents atherosclerosis
L: Cashew Chicken over Brown Rice with Broccoli
At first glance, cashews are very high in fat – but it’s monounsaturated fat which can help lower cholesterol
D: Shrimp Noodle Bowl with Garden Fresh Veggies
When shrimp is broken down in the digestive system, it can stimulate CCK, a hormone important for
regulating appetite

Saturday

breakfast sandwich
oatmeal
B: Breakfast Pizza with Pesto, Ham, Tomato, Artichokes and topped with Parmesan Cheese
Artichokes are not only a great source of fiber, but also an excellent source of vitamin C, vitamin K, folate, magnesium, potassium, and manganese!
L: Herbed Turkey Sandwich on Multi Grain Bread with Fresh Fruit
Most people know that fruits and vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these key nutrients!
D: Crispy Cod with Herbed Potatoes, Broccoli, & Lemon Dill Sauce
One medium potato essentially contains no fat, sodium, or cholesterol, and is also quite low in calories. In addition, it provides 45% of the daily recommended value of Vitamin C and is a good source of potassium

Sunday

breakfast sandwich
oatmeal
B: Breakfast Burrito with Cheddar Cheese, Fresh Salsa, and Whole Grain Tortillas
Improve your health just by eating breakfast! Tomatoes are rich in Vitamin C,Vitamin A, Vitamin K, and potassium, among many other vitamins and minerals that reduce oxidative damage and lower blood pressure
L: Shrimp Fried Rice with Garden Fresh Veggies over Brown Rice
Using brown rice instead of white adds a great serving of fiber to your meal to keep you full
D: Pulled Pork Tacos with Fresh Tomato Salsa, Lime Crème, Shredded Lettuce &  Whole Wheat Tortillas
Salsa is one of our favorites! Add flavor and spice to your meal for hardly any calories!