Just getting started? Try a sample healthy meal plan from Month 1. Need the Month 2 plan? Get the delicious recipes. BREAKFAST: Tomato & Parmesan Egg Sandwich Whisk 2 large egg whites, 1 omega-3-fortified egg, 1 tsp chopped basil, and 1 tsp grated Parmesan cheese in bowl. Pour into skillet coated with 1 tsp olive oil and scramble. Top with 1/2 c cherry tomatoes and place on 1 slice whole grain bread, toasted (we like Genesis 1:29 Sprouted Grain & Seed Bread or any of the Ezekiel brands). Serve with 1 c fresh blueberries and 1 c fat-free milk. Nutrition: 412 cal, 28 g pro, 52 g carb, 7 g fiber, 11 g fat, 3 g sat fat, 398 mg sodium LUNCH: Open-Faced Tuna Melt Combine 6 oz drained water-packed chunk light albacore tuna, 2 Tbsp diced onion, 2 tsp extra virgin olive oil, and 1 Tbsp red wine vinegar. Scoop onto 1 toasted Thomas whole grain English muffin and top with 1 slice low-fat Cheddar; broil until cheese melts. Serve with 1 c unsweetened iced tea or water. Nutrition: 419 cal, 40 g pro, 34 g carb, 4 g fiber, 12 g fat, 2 g sat fat, 771 mg sodium DINNER: Chicken Breast with Asparagus & Mushrooms Serve 5 oz grilled or broiled boneless, skinless chicken breast with 8 asparagus spears; 3 small portobello mushrooms, grilled or broiled with 2 tsp extra virgin olive oil; and 1 c cherry tomatoes, halved, sprinkled with 1 Tbsp balsamic vinegar and 1 tsp chopped fresh basil. Have 1 c fat-free milk and 1 c green or black tea to drink. Nutrition: 415 cal, 46 g pro, 30 g carb, 5 g fiber, 13 g fat, 2 g sat fat, 787 mg sodium Download all the Defy Your Age Challenge recipes!
