Stick-With-Able Weight Loss™ Plan

3 Day Sample Menu


Day One

  • Calories: 1,267 Calories

  • Protein: 121 grams

  • Carbohydrates: 136 grams

  • Fat 37 grams

Breakfast

- 1/2 cup oatmeal with 1 scoop of UNJURY
(Vanilla, Chocolate, Strawberry, or Unflavored)
- 3/4 cup berries*
- Coffee, plain or with no calorie-sweetener and/or low calorie creamer

Snack

- 6 oz yogurt, low fat

Lunch

- 1 cup lettuce of your choice
- 1 apple sliced
- 1 tbsp dried cranberries
- 2 tbsp feta cheese, crumbled*
- 2 tbsp low fat vinaigrette dressing
- 1 whole wheat roll
- 1 tsp margarine
- 1 cup warm water (not hotter than 140 degrees)
- 1 scoop UNJURY Chicken Soup

Snack

- 8 carrot sticks (3” long)*
- 2 tbsp hummus

Dinner

- 3 oz chicken breast
- ½ cup broccoli*
- 1 baked sweet potato*

Snack

- 8 oz skim milk with 1 scoop of UNJURY Chocolate or Vanilla


* You may substitute fruits/vegetables/cheeses of your choice, but be aware this may change the values of your daily intake slightly. Also note you may use a milk substitute of your choice which can alter values as well. SEE “ALTERNATIVE FOOD CHOICES” HANDOUT.

**These are general sample menus and should be adjusted per your doctor’s or dietitian’s personal recommendations on an individual basis.

***The Institute of Medicine suggests incorporating 72 oz-104 oz of water daily along with a healthy diet.


Day Two

  • Calories: 1268 Calories

  • Protein: 121 grams

  • Carbohydrates: 137 grams

  • Fat 26 grams

Breakfast

- 1 UNJURY Quiche muffin (recipe at website)
- 1 slice whole wheat toast
- 1 tsp margarine
- 1 UNJURY Iced Coffee with flavor of your choice
(Chocolate, Vanilla, Unflavored)

Snack

- 1 pear, sliced

Lunch

- Crystal Light with 8 oz water and 1 scoop of UNJURY Unflavored
Stuffed Pepper
- ½ cup brown rice, cooked
- ¼ cup black beans
- ¼ cup corn, cooked
- 1 green pepper with top cut off
- 1 oz shredded skim mozzarella cheese
[Bake in oven at 350 degrees for 30 minutes]

Snack

- 1 snack size unsweetened applesauce*

Dinner

- 3 oz salmon, baked or grilled
- 1 cup spinach sautéed in 1 tsp olive oil*
- 1 whole wheat dinner roll
- 1 tsp margarine

Snack

- 2 Chilled Chocolate PB2 Cups


* You may substitute fruits/vegetables/cheeses of your choice, but be aware this may change the values of your daily intake slightly. Also note you may use a milk substitute of your choice which can alter values as well. SEE “ALTERNATIVE FOOD CHOICES” HANDOUT.

**These are general sample menus and should be adjusted per your doctor’s or dietitian’s personal recommendations on an individual basis.

***The Institute of Medicine suggests incorporating 72 oz-104 oz of water daily along with a healthy diet.


Day Three

  • Calories: 1330 Calories

  • Protein: 120 grams

  • Carbohydrates: 150 grams

  • Fat 26 grams

Breakfast

- 1 UNJURY Chocolate Banana Smoothie
- 1 slice whole wheat toast
- 1 tsp margarine

Snack

- 1 apple*
- 5 crackers
- 1 oz cheddar cheese*

Lunch

- 1 whole wheat pita
- 2 tablespoons hummus
- 4 slices cucumber*
- 1 tbsp feta cheese, crumbled*
- 1 scoop UNJURY Chicken Soup
- 1 cup warm water (not hotter than 140 degrees)

Snack

- 3 small stalks (5” long) celery*
- 2 tbsp reduced calorie ranch dressing

Dinner

- 4 oz steamed or grilled shrimp
- 1/2 cup brown rice (try with cilantro and lime for a nice kick!)
- 7 medium length spears of asparagus* cooked with 1 tsp olive oil

Snack

- 1 UNJURY Strawberry Banana Pudding Pop


* You may substitute fruits/vegetables/cheeses of your choice, but be aware this may change the values of your daily intake slightly. Also note you may use a milk substitute of your choice which can alter values as well. SEE “ALTERNATIVE FOOD CHOICES” HANDOUT.

**These are general sample menus and should be adjusted per your doctor’s or dietitian’s personal recommendations on an individual basis.

***The Institute of Medicine suggests incorporating 72 oz-104 oz of water daily along with a healthy diet.


Alternative Food Choices

Fruits:

  • 1 small apple

  • 1 naval orange

  • 1 medium size banana

  • 1/2 medium grape-fruit

  • 17 grapes

  • 1 cup chopped pineapple

  • 1 large peach

  • 2 small plums

  • 1 small pear

  • 8 large strawberries

  • 1 cup chopped melon

  • 3/4 cup blueberries

  • 17 cherries

  • 4 apricots

  • 1 1/2 large figs

  • 1 kiwi

  • 1/2 mango

  • 1 cup raspberries

  • 1 slice watermelon

Vegetables:

  • 16 small florets of broccoli

  • 1 large bell pepper

  • 2 medium whole carrots

  • 1/2 of a whole cucumber

  • 19-20 green beans

  • 1 cup kale

  • 1 cup swiss chard or other lettuce

  • 1/2 cup corn or 1/2 cob

  • 1 whole zucchini or yellow squash

  • 1 sweet potato

  • 1 cup brussel sprouts

  • 1/2 cup peas

  • 1 cup snap peas

  • 1 cup tomato

  • 1 cup mushrooms

  • 1 cup okra

Cheeses:

  • 1/4 cup cottage cheese

  • 1 oz low fat cheese

  • 1 oz bleu cheese

  • 1 oz brie cheese

  • 1 oz cheddar cheese

  • 1 oz swiss cheese

  • 1 oz feta cheese

  • 1 oz mozzarella cheese

  • 1 string cheese