Sample Meal Plan

January 16 2011

I’ve received a few emails this new year asking me about diet and weight loss so I figured I’d post a couple sample meal plans that’ll give people some examples of healthy eating and smarter food choices. It’s recommended to eat 5-6 small meals a day or every 2-3 hours to keep your metabolism going and help prevent binge eating. So try to eat your breakfast first thing in the morning and stop eating approximately 3 hours before bed.

We’re currently working on a brand new nutrition section that will be launched in a few months and I’ll be contributing to that regularly, posting meal plans, recipes, cooking tips and more! It’ll also include a calorie counter and food journal so you’ll be able to keep track of the foods you eat which will definitely help keep you more accountable to your goals! 

Sample Meal Plan 

* Breakfast 

2 slices of whole grain toast 

2 tbsp peanut butter 

1/2 cup of grapes 

1 cup of skim milk 

* Snack 

1 oz of cheese 

I apple 

* Lunch 

Turkey wrap 

3 slices of turkey breast 

1 whole grain wrap 

1/2 cup peppers 

1/4 cup of bean sprouts 

* Snack 

1/3 cup of hummus 

3 finn crisp crackers 

* Dinner 

Grilled Chicken and Green Beans 

3 oz of skinless chicken breast  

1 cup of green beans 

1/2 cup cooked brown rice 

1 tsp olive oil  

Sample Meal Plan 

* Breakfast 

Breakfast Wrap 

1 scrambled egg with red pepper & green onion 

1 ounce light havarti cheese 

1 orange 

1 cup of skim milk 

* Snack 

1/2 cup of strawberries 

low fat yogurt 

* Lunch 

Chicken Sandwich 

2 oz grilled skinless chicken breast 

roasted peppers, spinach, tomato, 

onion & mustard 


15 almonds 

1 small banana 

* Dinner 

3 oz lean beef 

1/2 cup sweet potato 

Large salad with 1 tbsp dried cranberries 

2 tbsp cashew nuts, 1 oz feta cheese, balsamic vinegar, 

1 tsp olive oil 


Article by (Train Online)  |  January 16 2011


Train With Me Online was featured on the CBC news this past weekend. The reporter, Theresa Lalonde, who covers the tech/online...

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