3- Day Sample Menu – CrossFit HCC
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3- Day Sample Menu

13
Jan

3- Day Sample Menu

3- Day Sample Menu

Hey CFHCC Members, here is a sample 3 day meal plan that might help you get jump started on improving your nutrition!

 

Oatmeal + Fruit + Eggs

(Day 1 breakfast)

½- 1 C Old fashioned oatmeal (cooked using non-fat milk or water)

½ C berries

2 whole eggs

 

 

Chicken Salad Sandwich

(Day 1 Lunch)

2 slices whole wheat bread/ pita/ wrap

5 oz. can chicken breast

2-4 Tbsp. light mayo or mayo alternative (like spectrum)

1 oz. (or 10 walnut halves)

Handful of craisins (optional)

¼ C chopped celery

2 Tbsp. chopped red onion

Serve with 1 orange or other fruit

Chicken or Turkey Burger

(Day 1 Dinner)

1 turkey or chicken breast patty

1 whole wheat sandwich bun topped with avocado, tomato, onion, lettuce

Serve with small baked sweet potato

 

Breakfast Sandwich

(Day 2 breakfast)

Whole grain English muffin (Ezekiel brand makes a good one)

1 egg cooked in a microwave-safe dish

1 slice tomato  and/ or avocado

1 slice low-fat cheese

Quinoa & Grilled Chicken

(Day 2 Lunch)

3-4 oz. Grilled chicken breast or rotisserie chicken

½-1 C cooked quinoa with ½ C fresh chopped bell pepper mixed in

1T olive oil, salt and pepper to taste

 

Fish Tacos

(Day 2 Dinner)

5 oz. fish (salmon, shrimp, or other white fish)

2 small/ medium whole wheat tortillas

Add cabbage, avocado, tomato, or mango salsa (you can buy this pre-made)

Serve with side salad of mixed greens, tomato, cucumber, cheese, and olive oil dressing

 

Almond butter, Banana & Toast

(Day 3 breakfast)

2 slices whole wheat toast

2 Tbsp. all natural Almond butter

1 Banana

 

Turkey Sandwich

(Day 3 Lunch)

3 oz. sliced turkey breast

2 slices whole wheat bread

1 T low-fat mayo or mustard

1 slice low-fat cheese (optional)

Lettuce, tomato, onion, avocado (optional)

Serve with 1 apple or other piece of fruit

Potato & Protein

(Day 3 Dinner)

5 oz. lean protein like tofu, fish or chicken

1 small/ medium sweet potato

1 C asparagus steamed, grilled, or roasted

Snacks

Include healthy snacks throughout the day as needed

Protein shake/ bar

Low-fat/ Non-fat plain greek yogurt

Low-fat/ Non-fat cheese

Nuts &/or nut butter

Fruit/ veggies

 

Snacks

Include healthy snacks throughout the day as needed

Protein shake/ bar

Low-fat/ Non-fat plain greek yogurt

Low-fat/ Non-fat cheese

Nuts &/or nut butter

Fruit/ veggies

Snacks

Include healthy snacks throughout the day as needed

Protein shake/ bar

Low-fat/ Non-fat plain greek yogurt

Low-fat/ Non-fat cheese

Nuts &/or nut butter

Fruit/ veggies

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