Week 12
Knee Pain Coaching
Meal Plan

Monday

Breakfast

  • Turmeric fried eggs with kale and yogurt

 AM Snacks

  • Strawberry smoothie topped with sliced bananas

 Lunch

  • Spinach and feta frittata

 PM Snacks

  • Low fat milk and whole grain crackers

 Dinner

  • Basil pesto pasta with oven baked cherry potatoes

Tuesday

Breakfast

  • Overnight oats with flaxseeds and sliced strawberries

 AM Snacks

  • Sliced kiwis and turmeric latte

 Lunch

  • Green salad with grilled shrimp and egg and mixed vegestables, and slices of avocado

 PM Snacks

  • Sliced apple

 Dinner

  • Shrimp tacos with coleslaw

Wednesday

Breakfast

  • Spinach and egg scrambled with tomatoes

 AM Snacks

  • Pinapple smoothie

 Lunch

  • Tuna with white bean and green salad

 PM Snacks

  • Low fat milk with raspberries

 Dinner

  • Pan-roasted turkey breast and vegetables

Thursday

Breakfast

  • Overnight oats with chia seeds and sliced bananas

 AM Snacks

  • Dry roasted unsalted almonds

 Lunch

  •  Baked lemon chicken with potatoes with fresh green beans

 PM Snacks

  •  Coconut chia seed pudding

 Dinner

  • Ginger-tahini oven baked tuna and mixed vegetables with brown rice

Friday

Breakfast

  • Smoked salmon, avocado, and poached eggs on toast

 AM Snacks

  •  Fresh fruit salad

 Lunch

  •  Salmon and salad wrap with mixed veggies in a whole grain wrap

 PM Snacks

  •  Raspberries smoothie

 Dinner

  •  Lentil and chicken soup with sweet potato

Saturday

Breakfast

  • Buckwheat and chia seed porridge

 AM Snacks

  •  Dried walnuts with plain low fat milk

 Lunch

  • Grilled sauerkraut, hummus, and avocado sandwich

 PM Snacks

  •  Sesame and oat energy balls

 Dinner

  • Salmon with zucchini pasta and pesto

Sunday

Breakfast

  • Whole wheat toasted bread with guacamole and poached egg

 AM Snacks

  •  Oranges

 Lunch

  •  Spinach and feta stuffed chicken breasts

 PM Snacks

  • Whole grain crackers and low fat milk

 Dinner

  • Roasted cauliflower, fennel, and ginger soup