Cottage meal plan

Benefits of Cottage Cheese | LIVESTRONG

Cottage Weekend Meal Plan Most of us prefer to plan the cottage meals for family and friends in a way that requires the least amount of cooler space, feeds the gang well, and cleans up easily with as little garbage as possible. Friday Night Meal Plan After the long drive battling traffic you want to get everyone fed quickly So with this in mind I gift you my tried and true Menu Plan and Grocery List for a Week At The Cottage. The following list was developed over many years of cottage stays, and was built for ease. Easy cooking, big batches, lots of BBQing and as little time in the kitchen as possible. It's not fancy, but it is family friendly Cottage time is about rest and relaxation, not hunting for missing ingredients at the closest convenience store - which, depending on where your cottage is, may not be all that convenient. The key to a hassle-free cottage weekend? Meal planning. To maximize your dock time, plan a simple weekend menu in advance and do one big shop before you go

Planing Simple Cottage Meals Cottage Tip

Ultimate Menu Plan For A Week At The Cottage

Grocery Checklist for Your Cottage Getaway - Sobeys Inc

  1. Jul 24, 2018 - Not sure where to start when planning food for your summer vacation? Save time planning with my Easy 1 Week Cottage Meal Plan including; grocery list and my favourite recipes. This meal plan was designed to make meals as easy as possible while remaining healthy
  2. The cottage cheese diet plan is a 3-day diet plan that has been found to show fast weight loss results. From the diet chart to the efficiency of the diet, here's all you need to know, if you are planning to follow this one. Wondering how it can be a way to lose weight in spite of being a dairy product
  3. The foundation of the eating plan is based on eating cottage cheese as the primary nutritional meal source, but the overall intent is that dieters accessorize the cottage cheese with a range of other fruits, vegetables, and spices at each meal. Apples may be included in the cottage cheese diet
  4. With three families going to the cottage we are meal sharing. That's what you do and it will be fine. Especially for the children who will gorge on the snacks they never see at home in such abundance. But I know my man and he will need some easy protein on which to snack. Cottage Food Plan: Friday . Dinner: hotdogs & hamburgers. Saturda
  5. The vacation meal plan that I am sharing with you today is from a recent vacation that we took to Vancouver Island in British Columbia, Canada. It's the third time we had stayed at this particular place which made planning much easier as I knew which kitchen utensils the condo rentals came with and what local grocery stores to shop at
  6. 1,200 calorie meal plan 103560MUMENLHO 10/17 Easy meal planning Trying to lose weight or trying to eat healthier, but don't know what to eat? This meal plan provides many healthy options for breakfast, lunch, dinner and snacks. Select one item from each food list starting on page 2 to make a balanced meal or snack
Weekly Meal Plan | February 29th, 2016 - One Sweet MessEnte Veedu Homestay,Kayakunnu,Wayanad Room Booking

Sigh. Still, armed with an actual calendar, I have now pledged to plan my days, be more productive and organised and publish blog posts when I am supposed to. This frugal meal plan will appear on Saturday as usual! Paying more for food. Planning food and making sure we don't waste it is more important now than ever Focus on whole foods Vegan delicacies aside, this simple one-week vegan meal plan for your cottage vacation focuses on basic whole foods, like grains and pseudo-grains, peas and beans, and fresh vegetables. You can't go wrong with those! Keeping meals wholesome on most days will balance your small ready-made indulgence

Basics of the cottage cheese diet There's no official version of the cottage cheese diet. It's simply an eating plan where you eat only cottage cheese at each meal for at least three days. Some.. Aug 24, 2019 - Explore Trina Boos's board Cottage meal plans on Pinterest. See more ideas about cottage meals, vacation meal planning, vacation meals For just a few dollars you can make this dollar store meal planner for your home. We have discussed the benefits of meal planning before. It is time to take it one step further and commit to planning your meals each week. Whether you plan just one meal a day or all three, this simple menu planner will work for your family

Cottage cheese diet plan Cottage cheese diet is designed for those people who want to lose weight, but do not feel hunger. This nutrition system, as well as egg diet relates to methods of protein to combat obesity. Special contraindications for cottage cheese diet is not One cup of low-fat (1-percent milkfat) cottage cheese has 917.6 milligrams of sodium, or 38 percent of the DV — something to consider as you plan your snacks and meals throughout the day. If you're eating cottage cheese daily or following a low-sodium diet, opt for a lower-sodium brand with under 200 milligrams per cup

22 Make-Ahead Cottage Dishes That Will Last All Weekend

The chilly winter nights are made better when you have an easy cozy dinner that will warm you from the inside out. This week's easy meal plan delivers with classic comfort food meals that will soothe your soul. With recipes like Slow-Cooker Potato Soup, which is basically a loaded baked potato in soup from, to cheesy Chicken & Spinach Skillet. If you plan on trying the cottage cheese diet, check with your doctor first, especially if you have a medical condition or are taking prescription medication. How It Works There are several versions of the cottage cheese diet. Some are for three days, some are for seven days. While cottage cheese is the base of all versions of the diet, the. That's 3 weeks without *any* added sugar or salt! It was SO hard. By Jaime Milan. March 11, 2019. Credit: Photo: Jennifer Causey. I first heard about the 21 Day Meal Plan —a $20 downloadable diet plan that's been getting a lot of buzz recently—when we covered, last month, how it helped one woman lose 120 pounds in less than a year The diet plan we have devised is specially formulated to make you feel satiated and pleased while you cleanse your body and begin to lose weight. 800 calorie meal plan-Day 1. Breakfast: One large peach (70 calories) One apple (100 calories) One egg (65 calories) Snack: 100g low-fat cottage cheese (90 calories) Lunch

No-Fuss Cottage Meal Planning Guide. By Ellen Osborne August 12, 2019 August 15th, 2019 No Comments. Come into the store or call us to chat with a butcher to help plan your perfect weekend away! If you're looking for the best value, check out our Cottage Meat Pack and save 10%! It's got all the meat that you need for a delicious weekend. If you're wondering what healthy cottage cheese recipes look like, you're in for a treat! Check out our favourite recipes, along with the health benefits and ways to cook cottage cheese. 4 Health Benefits of Cottage Cheese. 1. Weight Loss If you're looking to lose weight, cottage cheese is a great food to add to your diet

Meal plans specifically for commuter students are available. Meals are obtained at Huden Dining Hall, while retail options can be found at Fireside Cafe in the Campus Center, and at the Coffee Cottage located in the Moriarty House adjacent to Woodruff Hall. Huden Dining Hall The Carnivore Diet, popularized by Shawn Baker, has gone somewhat viral since 2018 due to its extreme stance. It advises an all-meat diet — to heck with vegetables and fruits. What you need is grass-fed meat, like the days of old. By eliminating carbs, we can absolve ourselves of the misfortunes and health issues that have arisen due to a. Plan A 5 Day Full Liquid Diet Menu Prior to Going to the Hospital for Weight Loss Surgery Advantages are that planning ahead will: 1. Help alleviate the stress of last minute meal planning 2. Allow you to purchase the appropriate foods prior to the hospital stay 3. Allow for you to plan for meal and snack times that will fit into your schedule 4 7-Day Diet Plan for Weight Loss. This is no deprivation diet: You'll eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. (More on that here: Everything to Know About Counting Your Macros) When it comes to drinks, Forberg recommends sticking to. 30 Healthy Meal Ideas for the Low Calorie Plan. So, here I listed 30 meal ideas that give variety to the meal plan template. I realize the table is a bit squishy, so feel free to print the 30 days here

This DELICIOUS Cottage Pie is made with a mixture of ground beef, ground sausage, and mixed vegetables in a delicious gravy and baked under a layer of fluffy mashed potatoes. This traditional English dish is a close relative to Shepherd's Pie only it's made with beef instead of lamb. After Thanksgiving I love to use leftover mashed potatoes (and even turkey) to make this cottage pie recipe Cottage Cheese and Grapefruit Plan. The grapefruit and cottage cheese program follows a diet similar to the the 3-day Mayo Clinic Diet 1. This plan is not endorsed by The Mayo Clinic in Minnesota but people continue to refer to the cottage cheese grapefruit diet as The Mayo Clinic Diet 1. The main component of the program is to eat grapefruit with every meal along with a protein, such as. Grab this meal planning app for free by clicking here then start using it to get organized with your family. The app will also help you to organize your family's schedule. It is a one stop shop for getting your life more organized. Y'all enjoy! Looking for more ideas for meal planning? Try one of our links below! 12 tips to meal plan like a pr

Well, ladies and gentleman, I think I have found it! Finally, a meal plan that works for us! This past Christmas I had on my wish list a large (desk size) day planner. Nothing fancy, just one that had a month at a glance, as well as 2 page per week view. I got this pretty one from Target 3 Days Egg Diet: Get Rid of 5 Pounds in 1 Week. Losing weight fast is a challenge for many people. Being able to get rid of those extra pounds without great sacrifices is a pleasure. The egg diet for 3 days makes slimming fast, up to 5 to 7 pounds per week. And anyone who loves eggs will certainly love this diet regime

So, should you add cottage cheese to your meal plan? The short answer is yes. If you are a dairy eater, the nutritional profile of cottage cheese is second to only cow's milk itself and comparable to Greek yogurt, Johnston says. The protein, vast nutrient profile, and sodium electrolyte make it an ideal workout recovery snack Jul 3, 2021 - Weekly Meal Plan with Family Friendly Recipes. Whats For Dinner Next Week. See more ideas about recipes, family friendly meals, dinner KETO DIET: The Keto Diet is a high fat, low carb diet. In short, you don't eat any foods containing carbohydrates, such as pasta, rice, bread and potatoes. You eat only what your body needs, from a list of 56 'approved' foods which limit your carb intake to 70g a day, and an extra 10g if you're in your 40s, and up to an additional 50g. Meal 6. Meal Replacement Shake. 1. Blueberries (frozen) 1 cup. Flaxseeds. 1 tbsp. Note: Cook red meat, add mushrooms and sauce. Remove stem from bell pepper, stuff mixture into cavity and bake at 425 for 40 minutes

This diet plan, which accompanies the HIIT 100s workout plan, is fairly simple. As your rest time between intervals drops each week, so will your carb intake. The two will work together to get you shredded. Each week in the training program, you'll drop 10 seconds of rest. Each week of this diet, you'll drop the same amount of carbs each. Create a customizable 800 calorie diet meal plan in 1 click. Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more. Create your meal plan right here in seconds Try this sample meal plan during the Get Muscle phase of the programme. Breakfast. 3 whole eggs, 2 egg whites, grilled bacon, 1 tomato, 2 bagels, fruit juice. Snack. Cottage cheese on 6 Ryvitas, 1.

Free Printable Meal Planner Set - The Cottage Marke

A Vegetarian Meal Plan you can enjoy! Each week we will be putting together a scrumptious variety of meals that the whole family will love. The recipes will be easy to make and be assured they will contain the protein needed in a well rounded Vegetarian Diet. All the recipes will be from fellow bloggers so you can be assured they have the yummy. PSMF Diet Sample meal plan and Food List PSMF Diet Food List. Really lean leans cuts of poultry high in protein. As are fish, shellfish, and egg whites. Average fat protein examples are lean meat from lamb, well-trimmed steak, and cuts of pork. Fat /nonfat variations of cheese and cottage cheese can be incorporated into your everyday diet 7- Day 1200 calorie diet plan for weight loss is simple and easy to follow. Put together with all-natural ingredients, our 7 days 1200 diet plan for weight loss recipes are well balanced and nutritious. Don't worry if you don't have much experience in the kitchen! The recipes and ingredients are simple and flexible. It is designed to help you lose weight fast and develop healthy food habits 221 Cals 25 Protein 19 Carbs 8 Fats. Prep Time: 5 mins. Cook Time: 0 mins. Total Time: 5 mins. Yield: 1 serving. COURSE: Breakfast, Meal Prep, Snack. CUISINE: American. This Savory Cottage Cheese Bowl topped with veggies and pistachios is a protein-packed breakfast that will keep you full all morning Shoot for 25-30 grams of protein (6-8 oz) at eat meal. Quality proteins like grass-fed beef, wild caught salmon, organic turkey and chicken, eggs, whey and casein protein powders, shrimp, cottage cheese and Greek yogurt are all great options. Keep your carbohydrate intake around 150 to 250 grams daily. Complex carbs like sweet potatoes/yams.

sample meal plan - 3000 calories before bed protein carbohydrates fat calories 1/2 cup chopped tomato 1 4 0 16 1/2 cup low fat cottage cheese 14 3 1 81 total 15 7 1 97 post-workout protein carbohydrates fat calories protein shake 50 8 4 260 1 small apple 0 20 0 77 total 50 28 4 337 daily total 292 259 69 2902 sample meal plan - foods amount food Substitutions for cottage cheese. People who follow vegan diets can substitute cottage cheese in the military diet for: soy, hemp, or almond milk — 1 cup. hummus — 2 tbsp. Alternatives to. Snack: Nectarine, veggie sticks with cottage cheese and tea or coffee - 5 SmartPoints Vegan meal plan. Yes, you can be vegan on WW! Download our sample 3-day vegan meal plan for a taste of what you can enjoy as a vegan following WW program. From all main meals to snacks and desserts, we've got hearty, delicious ideas you'll love. Download vegan.

Cottage cooking made easy: A prep and pack guide to stress

Cottage cheese or Ricotta; Rye crackers or crisp breads (up to 2 allowed for each meal) Rice breads (up to 2 allowed per meal) - Do not combine with rice. Sample weekly meal plan. You can follow the sample 7 days plan below or make your own based on the food tables 4 Perks of a THM Walmart Meal Plan 1. Lose Weight. This THM Walmart Meal Plan follows the guidelines of the Trim Healthy Mama diet, which is weight loss friendly. As written, this THM Walmart menu is designed to rev up your metabolism and help you lose weight 2000 calorie Mediterranean meal plan - cottage cheese and salsa. Breakfast- 3 servings of eggs with onions and peppers and 1 orange. Snack- 1 serving of yogurt and banana. Lunch- 2 servings of bell pepper and hummus snack with 2 servings of cheese slices

The American Diabetes Association lists cottage cheese as one of the best cheese choices you can make. Portion control plays a dominant role in meal planning for people with diabetes. Two ounces of low-fat or nonfat cottage cheese provides 7 grams of protein, about 2 grams or less of carbohydrates and about 1 gram or less of fat. This amount is. Military Diet Plan (www.themilitarydiet.com) DAY 1 Breakfast 1/2 Grapefruit 1 Slice of Toast 2 Tablespoons of Peanut Butter 1 cup Coffee or Tea (with caffeine) Lunch 1/2 Cup of Tuna 1 Slice of Toast 1 cup Coffee or Tea (with caffeine) Dinner 3 ounces of any type of meat 1 cup of green beans 1/2 banana 1 small apple 1 cup of vanilla ice cream DAY

High Protein Pink Cottage Cheese Salad. Packed with protein, this pink cottage cheese salad can be part of your diet any time of year! Made with cottage cheese, strawberries and sugar free Jello, you can always have a delicious side to your meal. I grew up on a fruit salad my mom used to make that was simply cool whip plus a can of fruit cocktail Low carb Cottage Cheese Pancakes. Report this Ad. Step 1: Pour the cottage cheese and egg whites into the blender first, then add the oats, vanilla extract, and a little stevia. Step 2: Blend the ingredients until you reach a smooth consistency. Step 3: Spray a pan with a little cooking spray, then place over medium heat Besides being a great source of protein and fat, cottage cheese is also a good source of vitamins and minerals that play other important roles in the body. For example, one cup of 1% fat cottage cheese contains the following nutrients (written as percentage Daily Value): Phosphorus: 30% DV. Vitamin B12: 24% DV. Calcium: 14% DV. Selenium: 29% DV The 3 Day Military Diet meal plan promises that you can lose up to 10 pounds in three days. On day 1 of the 3 Day Military Diet meal plan you consume around 1,400 calories, on day 2 around 1,200 calories, and on day 3 around 1,000 calories, although realistically, most of that weight is likely due to fluid loss and not the desired fat loss A Sample Diet Plan to Lose Belly Fat in Men. When following a diet plan to lose belly fat in men, focus on eating the foods listed above and steer clear of refined carbohydrates, sweets, sugary drinks, fried foods, processed meats, and animal fats. Examples of daily fat burning menus for men include

5 Steps to Easy Menu Planning - An Oregon Cottag

Cottage cheese can be a great addition to your keto diet. You can even use it to replace some other dairy staples like sour cream, cream cheese, and plain greek yogurt. But there are two major caveats: First, you need to make sure the dairy is full-fat. Second, make sure that it's a high-quality product The Meal Plan. First the leader (that would be the parents) will decide on the meal plan for the first day. Then later when everyone is more familar with the game the leaders can be changed to some others in the group. For an example of the game we are going to use this dinner meal plan, with all the recipes. Sloppy Joe Sliders. Apple Fluff Salad The military diet is a calorie-restrictive diet. For 3 days you consume only 1,100-1,400 calories a day at set meal times, with no snacking in between. This is followed by 4 days of healthy eating without the low calorie restrictions. As a one-week diet, it can help you lose as much as 10 pounds

7 meal planning tips for an insulin resistance diet. Here are some general insulin resistance meal plan guidelines to help you get started with healthier eating habits to improve insulin resistance. 1. Fill up on vegetables. Fill half of your plate with non-starchy vegetables that are cooked, raw, fresh, frozen, or canned Meal 1. Start your Tuesday with Eggs, Turkey Bacon & Grapefruit: 3 eggs, scrambled or lightly fried in coconut oil. 1 large grapefruit. 3 slices turkey bacon. 2 piece whole grain or ezekiel toast. Meal 2. Second meal of the day includes cottage cheese with veggies + grapes: ¾ cup cottage cheese

Video: Easy Vacation Meals to Feed a Crowd Kitch

Meal plans, just like any other time you need a plan, are pertinent to your success when it comes to losing fat, getting lean, and staying that way. Having a plan ensures you maintain good habits, and constraints that will help you do the right things over and over that are responsible for losing body fat Place the cottage cheese in a blender or food processor and blend until smooth. Add the yogurt, sour cream, sweetener, lime juice, and lime zest. Blend until creamy. Pour the mixture into two serving glasses. Serve immediately. Garnish with additional lime zest, a lime wedge, or a dollop of freshly whipped cream A sample menu, using the Dietary Guidelines meal plan, includes two slices of whole-grain toast, 1 tablespoon of peanut butter, 1 cup of blueberries and three egg whites. For a morning snack, try 1 cup of low-fat cottage cheese with 1 cup of honeydew melon

Preheat the oven to 350°F (175°C). Heat the butter or olive oil in a large frying pan, over medium heat. Add the onion and cook for a few minutes until tender. Add the garlic, ground beef, oregano or basil, salt, and pepper. Use a spatula to break the meat into smaller pieces, while mixing together This week's meal plan looks like this: Monday - spaghetti and meatballs. Tuesday - chicken burgers, chips and beans. Wednesday - spaghetti puttanesca. Thursday - creamy garlic chicken and pasta. Friday - pizza + salad . Saturday - lasagne and salad . I do our food shop on a Sunday so I haven't thought about what we will eat on.

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Weekly Meal Plan No 7. I neglected to share my meal plan last week, life kind of got a little bit hectic with the kids home and both Andy and me still working as usual. I did plan our meals and use my meal plan to sort my shopping as usual, I just didn't get round to sharing it. This . Family Finances Meal Plans This week's meal plan looks like this: Monday - chicken curry + rice. Tuesday - smoked salmon tagliatelle. Wednesday - slow cooker Bolognese. Thursday - spaghetti puttanesca. Friday - pizza + salad. Saturday - baked salmon, veg and hollandaise sauce. I do our food shop on a Sunday so I haven't thought about what we will eat on. Cottage cheese is one of those foods that people tend to love or hate. I have been a huge fan since first discovering its healthy diet food status back in the 1970s. It is a great source of protein with about 14 grams in a 4 ounce serving and low in calories provided you choose a lowfat or nonfat variety

Vacation House Cooking: 5 Dinner Menus You Can Make in Any

Put your diet on autopilot. Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more. Create your meal plan right here in seconds. Ready to give it a shot? Let us know your diet. Anything. Paleo 1,800 calorie meal plan 103562MUMENLHO 10/17 Easy meal planning Trying to lose weight or trying to eat healthier, but don't know what to eat? This meal plan provides many healthy options for breakfast, lunch, dinner and snacks. Select one item from each food list starting on page 2 to make a balanced meal or snack meal. I can maintain a good level all day long. I feel exhausted before lunch. I feel sluggish after a meal. Cottage cheese. Tofu. Olives. Peanut butter. Nuts. Continue. Meats. Your personalized weight loss plan is ready! Get your personalized immediately, delivered straight to your inbox! @gmail.com. Possible meal options include: Lean meats and a vegetarian salsa. Fish garnished with fruits and vegetables. Vegetarian bean soups. Low-fat cottage cheese with fruit. Low-fat cottage cheese and yogurt are especially helpful on this plan. Remember to choose the sugar-free varieties of yogurt, as added sugar will increase caloric intake

Meal planning for the Cottage - DownshiftingPR

Saturday. Breakfast: Fresh fruits and seeds (one banana and a cup of berries OR two apples and a bit of roasted nuts) 1st Snack: Graham or rye crackers, a handful Lunch: Homemade vegetable soup and one low fat Tuna Wrap with beetroot salad 2nd Snack: One cup of low fat yogurt and berries Dinner: Three beans & kale salad. Sunday. Breakfast: Low fat cottage cheese spread on toast (two slices If you have a higher activity level, check out these 1,300-, 1,400-, 1,500-, and 1,800-calorie meal plans as well. View Gallery 24 Photos Design by Betsy Farrel 7-Day Diabetic Meal Plan Information Provided by: Wendy Gregor, MA, RD, CDE [Patient Education Department, Sutter Medical Foundation] SAMPLE MENUS. BREAKFAST [30 grams carb] LUNCH [30-40 grams carb Cottage cheese 'n' chips. cottage cheese. Credit: Getty. Snacks. Spread 1/2 cup low-fat cottage cheese on top of 15 whole-grain chips or crackers. A 1,400-Calorie, Metabolism-Boosting Meal Plan

[Easy] 1 Week Cottage Meal Plan Cottage meals, Vacation

Pre- Colonoscopy Diet Plan • 3 days before your procedure Follow Low Fiber Diet Instruction chart below • 2 days before your procedure continue the Low Fiber Diet as the previous day until midnight • 1 day prior to your procedure follow the specific diet on page 2 RECOMMENDED FOODS FOODS TO AVOID Bread, Cereal, Rice and Pasta: • White bread, rolls, biscuits, croissants, melb Cottage Cheese Bowls. bowls of cottage cheese with toppings. Cottage cheese is a healthy high-protein, low-carb breakfast idea that can be enjoyed in many different ways, be it sweet or savory. A 1/2-cup serving of 2% cottage cheese delivers 92 calories, 5 grams carbs and 12 grams protein Weekly Meal Plan No 7 by My Money Cottage March 30, 2020 March 30, 2020 Leave a Comment on Weekly Meal Plan No 7 I neglected to share my meal plan last week, life kind of got a little bit hectic with the kids home and both Andy and me still working as usual If you're new to my meal plans, I've been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes. If it's helpful for you guys, I may end up making these healthy dinner meal plans weekly, so please let me know what you think! 1 1/2 cups 1% or 2% cottage cheese 1/2 cup 2% plain Greek yogurt 1/4 cup pine nuts (you can leave these out if pine nuts are crazy expensive like they have been lately!) 1 cup fresh basil.

The 3-Day Military Diet: Is It Legit? - Life by Daily Burn

8.5 ounces (oz) of flaxseed oil. 16 oz of 1% cottage cheese or low-fat quark. 4 tablespoons of honey. People on the diet should aim to eat 1.5 oz of flaxseed oil and 4 oz of cottage cheese or. Baked Cottage Cheese Egg Muffins. Published: Aug 4, 2019 · Modified: Mar 5, 2021 by Steph · This post may contain affiliate links · This blog generates income via ads · About 3 minutes to read this article Day 5. 2000 Calorie Keto-Friendly Meal Plan Week 1. Breakfast. ½ medium avocado, 1 slice full fat cheese, 3 oz. baked sweet potatoes. Midmorning snack. Keto Protein Coffee: 8 fl oz. of black coffee, 3 tbsp. heavy whipping cream, 6-8 ice cubes, 1 scoop GNC AMP Sustained Protein Blend - Cinnamon Toast protein powder* To make this an appropriate meal for one for me, I cut the measurements by 1/3-1/3 cup cottage cheese, 1/3 cup oats and 2 eggs. I use coconut oil to fry them up, then warm up some berries to put on top The 30 Day Turnaround Program includes a 7 Day Meal Plan, which you will receive toward the end of the program (see above list for inclusions of each day). If you want access to more meal plans and menus after that, you can join as a VIP Member and have access to everything we have on offer