Week 8
Knee Vitality
Meal Plan
Monday
Breakfast
- Mixed chia pudding topped with berries
AM Snacks
- Pinapple slices
Lunch
- Green salad with grilled shrimp and egg and mixed vegestables, and slices of avocado
PM Snacks
- Ginger tea and plain whole grain crackers
Dinner
- Ginger-tahini oven baked tuna and mixed vegetables with brown rice
Tuesday
Breakfast
- Scrambled egg with spinach and cherry tomatoes
AM Snacks
- Sliced kiwis and turmeric latte
Lunch
- Salmon and salad wrap with mixed veggies in a whole grain wrap
PM Snacks
- Skimmed milk with raspberries
Dinner
- Shrimp tacos with coleslaw
Wednesday
Breakfast
- Whole wheat toasted bread with guacamole and poached egg
AM Snacks
- Dry roasted unsalted almonds
Lunch
- Stir-fried shrimp and broccolii with brown rice
PM Snacks
- Sliced apple
Dinner
- Basil pesto pasta with oven baked cherry potatoes
Thursday
Breakfast
- Chia seeds pudding topped with bananas
AM Snacks
- Plain yogurt and flaxseed crackers
Lunch
- Tuna with white bean and green salad
PM Snacks
- Raspberries smoothie
Dinner
- Pan-roasted turkey breast and vegetables
Friday
Breakfast
- Overnight oats with chia seeds and sliced bananas
AM Snacks
- Kiwi smoothie with chia seeds
Lunch
- Baked lemon chicken with potatoes with fresh green beans
PM Snacks
- Whole grain crackers and skimmed milk
Dinner
- Salmon with zucchini pasta and pesto
Saturday
Breakfast
- Whole wheat toasted bread with guacamole and chia seeds
AM Snacks
- Pinapple smoothie
Lunch
- Seared tuna with tomoatoes and basil
PM Snacks
- Sesame and oat energy balls
Dinner
- Lentil and chicken soup with sweet potato
Sunday
Breakfast
- Creamy scrambled egg with tomatoes and peppers
AM Snacks
- Plain yogurt and flaxseed crackers
Lunch
- Baked salmon and with cooked brown rice and roasted asparagus and cherry tomatoes
PM Snacks
- Coconut chia seed pudding
Dinner
- Roasted cauliflower, fennel, and ginger soup