Seven Day Meal Plan
Below lies a meal plan with recipes designed to provide you delicious, nutritious JumpstartMD compatible meals. For your first two weeks on program, the plan is designed to provide 2 cups of daily preferred vegetables and unlimited ‘free’ vegetables, along with 3-4 ounces of meat and seafood protein servings (about the size of your palm) for lunch and dinner. Please refer to serving sizes on each recipe. If needed, add additional healthy dietary fats to curb hunger.
Breakfast
Nutty Chia Seed Yogurt
** you can save 1 serving for Thursday Top with: Desired nuts, nut / seed butter or coconut flakes
Snack
1 oz cheese (or cheese stick)
½ cup tomatoes
Option to top with balsamic or pesto
Lunch
Butter Herb Shrimp
Cauliflower Tabbouleh
Optional side of green salad
Snack
10 olives
1 tbsp Ranch dressing
½ cup bell pepper slices
1 – 2 cups salty broth (miso / bouillon, other) (Optional but recommended)
Dinner
Italian Meatballs with Red Sauce
Roosted Broccolini
Option to top with parmesan. Add a side salad or steamed greens if desired
Breakfast
Sausage and Zucchini Frittata
** you can save 1 piece for Wednesday Top with: Promise Land Pesto and cherry tomatoes
Snack
1 tbsp peanut butter
3 stalks of celery
Lunch
Fiesta Chicken Fajitas over lettuce or in lettuce wraps Option to top with sugar free: Salsa, hot sauce, avocado, sour cream or guacamole
Snack
4 oz plain Greek yogurt with cinnamon
1 – 2 cups salty broth (miso / bouillon, other) (Optional but recommended)
Dinner
Wild Cajun Seasoned Salmon (can sub for other fish)
Steamed Swiss Chard
Radish and Dill Salad
Breakfast
Sausage Zucchini Frittata
Top with: Pesto and cherry tomatoes
Snack
½ cup cottage cheese
10 roughly cut almonds
Lunch
Grilled Chicken Cobb Salad
Snack
½ cup guacamole
Cucumber or jicama slices
1 – 2 Cups salty broth (miso / bouillon, other)
Dinner
Rosemary Pork Tenderloin and Arugula Salad
Breakfast
Nutty Chia Seed Yogurt
Top with: Desired nuts, nut / seed butter or coconut flakes
Snack
1 oz cheese (or cheese stick)
10 olives
Lunch
Beef and Vegetable Stir Fry
Side of green salad
Snack
1 tbsp peanut butter
3 stalks of celery
1 – 2 Cups salty broth (miso / bouillon, other)
(Optional but recommended)
Dinner
Grilled Herb Chicken
Crispy Fennel Celery Salad
Breakfast
Turnip and Broccoli Scramble with Avocado
Snack
1⁄2 cup guacamole
Cucumber or jicama slices
Lunch
Tamari Steak Salad with Sesame Ginger Dressing
Snack
½ cup cottage cheese
1 – 2 cups salty broth (miso / bouillon, other)
(Optional but recommended)
Dinner
Herb and Caper Baked Chicken Thighs
Served with steamed green beans or other “Free” or “Preferred” vegetables
Breakfast
Deliciously Deviled Eggs
Snack
1⁄4 cup tzatziki
1 cup snap peas
Lunch
Wild Halibut with Mushrooms and Asparagus
Snack
1 tbsp Ranch dressing
1⁄2 cup bell peppers
1 – 2 Cups salty broth (miso / bouillon, other)
(Optional but recommended and Free)
Dinner
Pork Chop with Arugula Salad
Breakfast
Prosciutto Wrap Egg Scramble
Top with: Pesto and cherry tomatoes
Snack
1⁄4 cup tzatziki
1 cup snap peas
Lunch
Crunchy Dill Tuna Salad tossed with Mixed Herb
Vinaigrette
Snack
1 tbsp peanut butter
3 stalks of celery
1 – 2 Cups salty broth (miso / bouillon, other)
(Optional but recommended)
Dinner
Slow Cooker Beef and Vegetable Stew