3 Day Meal PlanA plan that you can change, duplicate and adapt

to your preferences to help you build a solid

nutrition foundation

Welcome!So glad to have this document in your hands. One of my biggest fulfilments is

giving people the tools  that I have learned work for me to reach the placesthey want to reach. Nutrition is so important not only for your body's health,

but also for your mind and soul!

Included here, you will get a complete 3 day menu plan that includes 3 mainmeals and 2 snacks. Most of this menu is based on the things that I regularly

eat so we have just gotten to know each other a little bit better!

Have a look through it, make substitutions to fit your likes and dislikes( make sure to switch like foods ie. veggies for veggies or nuts for nuts) still

trying to keep the number the same. 

Feel free to take these three days and repeat, rotate and build yourself aweek long plan!

Share your meals with me by tagging @balanceblissblog on Instagram orpost them to the Balance + Bliss Facebook Community.

Good luck and enjoy!

-Andrea

Day One

Breakfast: 2 Hard Boiled Eggs, 1 cup of berries, 1 WW Waffle w/ 1 tsp of raw

almond butter

Snack: 15 slices of cucumber & 12 natural almonds

Lunch:1 1/2 cup of spinach, red pepper, 2 tsp crumbled feta, celery & 3 tsp

balsamic dressing

Snack: 15 baby carrots & half a banana

Dinner: Grilled Chicken (size of a fist), 1/2 cup sweet potato, 1 cup of

Brussels Sprouts sauteed w/ 1 tsp of extra virgin olive oil

Day Two

Breakfast: 2 fried eggs, 4 slices of turkey bacon, half a banana, 1 half WW

English muffin w/ 1 tsp of raw almond butter

Snack: 15 cherry tomatoes & 12 natural almonds

Lunch: 1 WW wrap, 4 slices of lean turkey, leafy greens, 1 tsp light mayo,

pickles w/ celery sticks and 1 tsp hummus

Snack: 1 apple w/ 2 tsp of raw almond butter

Dinner: Teriyaki Chicken Stir Fry *

Day Three

Breakfast: 2 scrambled eggs w/ handful of sauteed spinach topped with 1

tbsp salsa and 1/4 avocado sliced & 4 slices of turkey bacon

Snack: 1 cup of blueberries & 15 baby carrots

Lunch: Grain Bowl- 1/2 cup quinoa, 1 tsp feta, chopped cherry tomatoes, 1/4

avocado, 1tsp balsamic dressing (or choice light dressing)

Snack: 8 Wheat Thins Crackers & 15 cucumber slices

Dinner: Grilled Chicken, Lemon and Olive Pasta *

Note: WW=whole wheat

*Recipe to follow

Teriyaki Chicken Stir Fry

Serves:1

1 chicken breast, cubed

1/2 cup chopped brocolli

Handful of snow peas

1/2 cup chopped carrots

1/2 yellow pepper, sliced

1/2 cup chick peas

1/3 cup cauliflower

Handful spinach

Green onions, to taste

3 tsp teriyaki sauce

Hot Sauce, to taste

1/2 cup cooked rice noodles

1.) Heat 1tsp of coconut oil in a large pan or Wok

2.) Cook chicken until no longer pink

3.) Add all veggies to pan and simmer for 10-15 minutes stirring often

until cooked through

4.) Add sauce to stir fry

5.) Serve over cooked rice noodles

6.) Garnish with green onion ad hot sauce as desired

Grilled Chicken, Lemon and Olive Pasta

Serves: 1

1/2 cup of cooked linguine

1 small pre-grilled chicken breast, cubed

2 cloves of garlic, chopped

4 tsp olive oil

Lemon Juice

1/2 cup olives

2 tsp fresh chopped basil

2 tsp lemon juice

Red Pepper Flakes

1.) Heat 1tsp of olive oil in the pan and sear the garlic.

2.) Add chopped chicken and cook until garlic is cooked and chicken is

warmed through

3.) Add olives and another 2 tsp of oil to pan

4.) Mix in the cooked linguine and stir it all together. Season with basil,

lemon juice to taste, red pepper flakes and remaining olive oil

5.) Serve topped with black pepper

Adapted from a "Happy Herbivore" recipe.

Disclaimer: This meal plan is based off my food preferences, lifestyle and knowledge of a

healthy diet. I am not currently certified as a nutritionist or dietitian, although I am pursuing

this certification as a goal of mine. All recipes are ones that I enjoy and that I cook and eat

often. You are following this awesome meal plan of you own choice. It was prepared for you

with love :)