3 Day Meal Plan

Prompt: create a low-sugar, cholesterol lowering 3 day meal plan with the following parameters: calories 2500, 30 grams of fiber, dairy free. Output in table format and include fiber and calories for each meal. Each meal should be in its own cell. Include a shopping list organized by category.

Day 1:

MealFoodFiber (g)Calories
BreakfastOvernight oats made with 1 cup rolled oats, 1 cup unsweetened almond milk, 1/2 cup berries, and 1 tablespoon chia seeds4200
Snack1 medium apple with 1 tablespoon almond butter3150
LunchQuinoa and black bean salad made with 1 cup quinoa, 1 cup cooked black beans, 1/2 cup cherry tomatoes, 1/2 cup diced cucumber, 1/4 cup chopped cilantro, and 1 tablespoon lime juice8400
DinnerGrilled chicken with roasted vegetables5400
1 cup broccoli, 1 cup cauliflower, and 1 cup cherry tomatoes tossed in olive oil and roasted at 400 degrees F for 20 minutes
Dessert1/2 cup sliced strawberries with 1/4 cup whipped cream1150

Day 2:

MealFoodFiber (g)Calories
BreakfastScrambled eggs with 1/2 cup diced bell peppers and 1/2 cup spinach2250
1 piece whole grain toast with 1 teaspoon avocado spread2100
Snack1 medium pear with 1 ounce cheddar cheese3150
LunchGrilled chicken salad with 1 cup mixed greens, 1/2 cup cherry tomatoes, 1/2 cup diced cucumber, 1/4 cup diced red onion, and 1/4 cup crumbled feta cheese5300
1 tablespoon olive oil and vinegar dressing
DinnerBaked salmon with roasted sweet potatoes and steamed broccoli5400
1 medium sweet potato, cut into wedges and roasted at 400 degrees F for 25 minutes, and 1 cup broccoli steamed for 3-4 minutes
Dessert1/2 cup sliced mango with 1/4 cup whipped cream1150

Day 3:

MealFoodFiber (g)Calories
BreakfastWhole grain waffles made with 1 1/2 cups whole grain flour, 1 1/2 cups unsweetened almond milk, 1 tablespoon chia seeds, and 1/2 teaspoon vanilla extract, topped with 1/2 cup blueberries4300
Snack1 small banana with 1 tablespoon peanut butter2150
LunchWhole grain pasta with tomato sauce and steamed broccoli5400
1 cup cooked whole grain pasta, 1 cup tomato sauce, 1 cup steamed broccoli
DinnerGrilled tofu with roasted vegetables5400
1 cup sliced zucchini, 1 cup sliced bell peppers, and 1 cup cherry tomatoes tossed in olive oil and roasted at 400 degrees F for 20 minutes
Dessert

Shopping List

Produce:

  • 2 cups berries (such as strawberries, blueberries, or raspberries)
  • 2 apples
  • 1 cucumber
  • 1/2 cup cilantro
  • 1 lime
  • 2 bell peppers
  • 1 cup spinach
  • 1 pint cherry tomatoes
  • 1 avocado
  • 2 pears
  • 2 cups broccoli
  • 2 cups cauliflower
  • 2 cups mixed greens
  • 1/2 red onion
  • 2 medium sweet potatoes
  • 2 zucchini

Dairy:

  • 2 tablespoons whipped cream
  • 4 eggs
  • 2 ounces cheddar cheese (or vegan cheddar cheese for dairy-free option)
  • 2 ounces feta cheese (or vegan feta cheese for dairy-free option)

Meat:

  • 2 chicken breasts
  • 2 salmon fillets

Other:

  • 2 cups rolled oats
  • 2 cups unsweetened almond milk
  • 2 tablespoons chia seeds
  • 2 tablespoons almond butter
  • 2 cups quinoa
  • 2 cups cooked black beans
  • 2 tablespoons olive oil
  • 2 tablespoons vinegar
  • 2 tablespoons peanut butter
  • 3 cups whole grain flour
  • 1 teaspoon vanilla extract
  • 2 cups cooked whole grain pasta
  • 2 cups tomato sauce
  • 1 block tofu

    ChatGPT Dec 15 Version. Free Research

    A person who eats some fish and a little chicken and eggs but otherwise follows a vegetarian diet could be considered a “semi-vegetarian” or a “pesco-vegetarian.” Pesco-vegetarians eat a diet that is mostly plant-based, but also includes fish and other seafood. Some pesco-vegetarians may also include other animal products, such as poultry and eggs, in their diet.

    Road Trip Food

    • Hard-boiled eggs
    • Mixed nuts and seeds
    • Dried fruit
    • Fresh fruit, such as apples, bananas, or pears
    • Vegetable sticks, such as carrots, bell peppers, or cucumbers
    • Hummus or other bean dips
    • Whole grain crackers or rice cakes
    • Sandwiches made with whole grain bread, avocado, mixed greens, and grilled tofu or salmon
    • Quinoa or whole grain pasta salad made with cooked quinoa or pasta, mixed vegetables, and canned beans or grilled tofu
    • Canned fish, such as salmon or tuna

    Recipes

    Black Bean and Quinoa Salad

    • 1 cup cooked quinoa
    • 1 cup cooked black beans
    • 1/2 cup diced bell peppers
    • 1/2 cup cherry tomatoes
    • 1/4 cup diced red onion
    • 1/4 cup chopped cilantro
    • 1 tablespoon olive oil
    • 1 tablespoon vinegar
    • Salt and pepper to taste
    1. In a medium bowl, combine cooked quinoa, black beans, bell peppers, cherry tomatoes, red onion, and cilantro.
    2. In a small bowl, whisk together olive oil, vinegar, salt, and pepper.
    3. Pour dressing over quinoa mixture and toss to combine.
    4. Serve immediately, or refrigerate until ready to eat.

    This salad can be served as a main dish or as a side dish. It is best served chilled or at room temperature. Enjoy!Regenerate response

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