Week 10
Knee Pain Coaching
Meal Plan

Monday

Breakfast

  • Spinach, ginger, pineapple, and chia seeds smoothie

 AM Snacks

  • Whole wheat crackers with low fat milk

 Lunch

  • Tuna and egg broccolli salad

 PM Snacks

  • Pomegranate and Avocado Toast

 Dinner

  •  Grilled salmon with roasted Brussels sprouts and quinoa

Tuesday

Breakfast

  •  Blueberry Oatmeal with Almonds

 AM Snacks

  • Whole wheat crackers with hummus and cucumber and carrot sticks

 Lunch

  •  Roasted vegetable quinoa bowl with olive oil and lemon

 PM Snacks

  • Low fat milk with flaxseed

 Dinner

  • Grilled chicken with roasted sweet potatoes, kale, and quinoa

Wednesday

Breakfast

  • Smoothie with spinach, banana, and flaxseeds

 AM Snacks

  • Strawberry slices

 Lunch

  • Chicken and avocado wrap in a whole-grain tortilla

 PM Snacks

  • Kiwi slices

 Dinner

  • Stir fried Salmon with steamed vegetables and quinoa

Thursday

Breakfast

  • Sprouted-grain toast with natural butter and strawberry

 AM Snacks

  •  Tart cherry smoothies

 Lunch

  •  Baked salmon and with cooked quinoa and roasted asparagus and cherry tomatoes

 PM Snacks

  •  Strawberry banana smoothie

 Dinner

  • Tofu broccolli bowl

Friday

Breakfast

  •  Chia pudding and oatmeal with blueberries topped

 AM Snacks

  •  Dried walnuts with plain low fat milk

 Lunch

  •  Whole wheat pasta salad with roasted chicken and steamed asparagus

 PM Snacks

  •  Pear slices

 Dinner

  •  Grilled chicken breast with grilled vegetables

Saturday

Breakfast

  • Blueberry Oatmeal with flaxseeds

 AM Snacks

  • Dried walnuts with plain low fat milk

 Lunch

  •  Tuna and white bean salad

 PM Snacks

  •  Poached avocado toast

 Dinner

  • Steamed Salmon with steamed vegetables and quinoa

Sunday

Breakfast

  •  Sprouted-grain toast with natural butter and bananas

 AM Snacks

  • Strawberry smoothie

 Lunch

  •  Grilled chicken breast with oven baked potato and broccoli

 PM Snacks

  •  Pear and apple slices

 Dinner

  •  Chicken broccolli soup