THE ORIGINAL MEGA-T® MEAL PLAN*
A good start to any weight loss program is reducing your caloric intake—see Caloric Intake Chart.
Caloric levels should be low enough to encourage your body to burn excessive stored energy.
Here is an example of a balanced meal plan.
*Consult with a physician before starting any
diet or exercise program.
DAY 1
BREAKFAST: 6 oz. Vegetable juice, Scrambled eggs with fresh mushrooms, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1 Part-skim mozzarella cheese stick
LUNCH: Sliced grilled chicken breast on romaine lettuce, 2 Tbsp. balsamic vinaigrette or low sugar bottled dressing, Sugar free flavored jello
MID AFTERNOON SNACK: Celery stick with 1 wedge of Laughing Cow light cheese
DINNER: Grilled salmon with rosemary, Steamed broccoli, Toss salad with olive oil or 2 Tbsp. of low sugar bottled dressing
DESSERT: Vanilla ricotta
BREAKFAST: 6 oz. Vegetable juice, Scrambled eggs with fresh mushrooms, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1 Part-skim mozzarella cheese stick
LUNCH: Sliced grilled chicken breast on romaine lettuce, 2 Tbsp. balsamic vinaigrette or low sugar bottled dressing, Sugar free flavored jello
MID AFTERNOON SNACK: Celery stick with 1 wedge of Laughing Cow light cheese
DINNER: Grilled salmon with rosemary, Steamed broccoli, Toss salad with olive oil or 2 Tbsp. of low sugar bottled dressing
DESSERT: Vanilla ricotta
DAY 2
BREAKFAST: 6 oz. Tomato juice, 1/4 - 1/2 Cup liquid egg substitute, 2 Slices canadian bacon, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1-2 Turkey roll ups (turkey breast slices & romaine lettuce rolled
with low fat mayo–mayo optional)
LUNCH: Chopped tuna salad, Sugar free jello
MID AFTERNOON SNACK: Celery stick with 1 wedge of Laughing Cow light cheese
DINNER: Baked chicken breast with roasted eggplant & peppers, Toss salad with 2 Tbsp. balsamic vinaigrette or low sugar bottled dressing
DESSERT: Mocha ricotta
BREAKFAST: 6 oz. Tomato juice, 1/4 - 1/2 Cup liquid egg substitute, 2 Slices canadian bacon, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1-2 Turkey roll ups (turkey breast slices & romaine lettuce rolled
with low fat mayo–mayo optional)
LUNCH: Chopped tuna salad, Sugar free jello
MID AFTERNOON SNACK: Celery stick with 1 wedge of Laughing Cow light cheese
DINNER: Baked chicken breast with roasted eggplant & peppers, Toss salad with 2 Tbsp. balsamic vinaigrette or low sugar bottled dressing
DESSERT: Mocha ricotta
DAY 3
BREAKFAST: 6 oz. Vegetable juice, Asparagus & mushroom omelet, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1 Part-skim mozzarella cheese stick
LUNCH: Broiled shrimp with steamed snow peas, Sugar free jello
MID AFTERNOON SNACK: 1-2 Ham rolls w/lettuce and low fat mayo
DINNER: Broiled sirloin steaks, Steamed broccoli, Broiled tomato, Surprise mashed potato
DESSERT: Almond ricotta
BREAKFAST: 6 oz. Vegetable juice, Asparagus & mushroom omelet, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1 Part-skim mozzarella cheese stick
LUNCH: Broiled shrimp with steamed snow peas, Sugar free jello
MID AFTERNOON SNACK: 1-2 Ham rolls w/lettuce and low fat mayo
DINNER: Broiled sirloin steaks, Steamed broccoli, Broiled tomato, Surprise mashed potato
DESSERT: Almond ricotta
DAY 4
BREAKFAST: 6 oz. Tomato juice, Eggs florentine (1 poached egg served over 1/2 cup sautéed spinach), Decaffeinated coffee or decaffeinated tea
MID AFTERNOON SNACK: Celery stick with 1 wedge of Laughing Cow light cheese
LUNCH: Chef’s salad with olive oil & vinegar to taste
MID AFTERNOON SNACK: Up to 10 cherry tomatoes stuffed with 1/2 cup low fat cottage cheese
DINNER: Broiled salmon, Steamed broccoli, Shredded cabbage sautéed in olive oil
DESSERT: Mocha ricotta
BREAKFAST: 6 oz. Tomato juice, Eggs florentine (1 poached egg served over 1/2 cup sautéed spinach), Decaffeinated coffee or decaffeinated tea
MID AFTERNOON SNACK: Celery stick with 1 wedge of Laughing Cow light cheese
LUNCH: Chef’s salad with olive oil & vinegar to taste
MID AFTERNOON SNACK: Up to 10 cherry tomatoes stuffed with 1/2 cup low fat cottage cheese
DINNER: Broiled salmon, Steamed broccoli, Shredded cabbage sautéed in olive oil
DESSERT: Mocha ricotta
DAY 5
BREAKFAST: 6 oz. Vegetable juice, Western white egg omelet, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1-2 Turkey rolls w/lettuce and low fat mayo
LUNCH: Grilled sirloin hamburger, Sliced tomato with toss salad with olive oil & vinegar to taste
MID AFTERNOON SNACK: Cucumber spears
DINNER: Balsamic chicken, Stewed tomatoes & onions, Steamed spinach, Toss salad with olive oil & vinegar to taste or 2 Tbsp. of low sugar bottled dressing
DESSERT: Lemon zest ricotta
BREAKFAST: 6 oz. Vegetable juice, Western white egg omelet, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1-2 Turkey rolls w/lettuce and low fat mayo
LUNCH: Grilled sirloin hamburger, Sliced tomato with toss salad with olive oil & vinegar to taste
MID AFTERNOON SNACK: Cucumber spears
DINNER: Balsamic chicken, Stewed tomatoes & onions, Steamed spinach, Toss salad with olive oil & vinegar to taste or 2 Tbsp. of low sugar bottled dressing
DESSERT: Lemon zest ricotta
DAY 6
BREAKFAST: 6 oz. Tomato juice, Scrambled eggs, 2 Slices canadian bacon, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1 Part-skim mozzarella cheese stick
LUNCH: Chicken caesar salad (no croutons) with 2 Tbsp. prepared caesar dressing
MID AFTERNOON SNACK: 1/2 Cup low fat cottage cheese with 1/2 cup chopped tomato and cucumbers
DINNER: Mahi Mahi, Oven roasted zucchini & peppers, Arugula salad, 2 Tbsp. balsamic vinegar & olive oil
DESSERT: Almond ricotta
BREAKFAST: 6 oz. Tomato juice, Scrambled eggs, 2 Slices canadian bacon, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1 Part-skim mozzarella cheese stick
LUNCH: Chicken caesar salad (no croutons) with 2 Tbsp. prepared caesar dressing
MID AFTERNOON SNACK: 1/2 Cup low fat cottage cheese with 1/2 cup chopped tomato and cucumbers
DINNER: Mahi Mahi, Oven roasted zucchini & peppers, Arugula salad, 2 Tbsp. balsamic vinegar & olive oil
DESSERT: Almond ricotta
DAY 7
BREAKFAST: 6 oz. Vegetable juice,Cheesy frittata, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: Celery sticks
LUNCH: Tuna w/low fat mayo wrapped in romaine lettuce, Sugar free jello
MID AFTERNOON SNACK: 2 Slices of low fat mozzarella with 2 slices of tomato sprinkled with olive oil, freshly ground pepper & vinegar to taste
DINNER: London broil with surprise mashed potatoes, Spinach & mushrooms sautéed,
Toss salad with 2 Tbsp. of low sugar bottled dressing or olive oil & balsamic vinegar
DESSERT: Lime zest ricotta
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BREAKFAST: 6 oz. Vegetable juice,Cheesy frittata, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: Celery sticks
LUNCH: Tuna w/low fat mayo wrapped in romaine lettuce, Sugar free jello
MID AFTERNOON SNACK: 2 Slices of low fat mozzarella with 2 slices of tomato sprinkled with olive oil, freshly ground pepper & vinegar to taste
DINNER: London broil with surprise mashed potatoes, Spinach & mushrooms sautéed,
Toss salad with 2 Tbsp. of low sugar bottled dressing or olive oil & balsamic vinegar
DESSERT: Lime zest ricotta
DAY 8
BREAKFAST: Light spinach frittata with fresh salsa, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1 Part-skim mozzarella cheese stick
LUNCH: Slice steak (left over london broil) on mixed greens with olive oil & balsamic vinegar
Sugar free jello
MID AFTERNOON SNACK: Cucumber spears
DINNER: Grilled or oven roasted chicken, Surprise mashed potatoes, Fresh steamed green beans, Boston lettuce & pecan salad with olive oil & vinegar to taste
DESSERT: Vanilla ricotta
BREAKFAST: Light spinach frittata with fresh salsa, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1 Part-skim mozzarella cheese stick
LUNCH: Slice steak (left over london broil) on mixed greens with olive oil & balsamic vinegar
Sugar free jello
MID AFTERNOON SNACK: Cucumber spears
DINNER: Grilled or oven roasted chicken, Surprise mashed potatoes, Fresh steamed green beans, Boston lettuce & pecan salad with olive oil & vinegar to taste
DESSERT: Vanilla ricotta
>DAY 9
BREAKFAST: 6 oz. Vegetable juice, Western egg white omelet, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1-2 Turkey roll ups (turkey breast slices & romaine lettuce rolled with low fat mayo–mayo optional)
LUNCH: Greek salad, Sugar free jello
MID AFTERNOON SNACK: Celery stick with 1 wedge of Laughing Cow light cheese
DINNER: Grilled fresh–your choice, Oven roasted eggplant & peppers, Sliced cucumber with olive oil & vinegar to taste
DESSERT: Lemon zest ricotta
BREAKFAST: 6 oz. Vegetable juice, Western egg white omelet, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1-2 Turkey roll ups (turkey breast slices & romaine lettuce rolled with low fat mayo–mayo optional)
LUNCH: Greek salad, Sugar free jello
MID AFTERNOON SNACK: Celery stick with 1 wedge of Laughing Cow light cheese
DINNER: Grilled fresh–your choice, Oven roasted eggplant & peppers, Sliced cucumber with olive oil & vinegar to taste
DESSERT: Lemon zest ricotta
DAY 10
BREAKFAST: 6 oz. Tomato juice, 1/4 - 1/2 Cup liquid egg substitute, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1 Wedge of Laughing Cow light cheese
LUNCH: Tuna with cucumbers, olives, small cherry tomatoes, celery mixed together with olive oil & vinegar to taste
MID AFTERNOON SNACK: 1/2 Cup low fat cottage cheese
DINNER: Pepper steak, Broiled tomato with pesto, Mixed greens with 2 Tbsp. of low sugar bottled dressing
DESSERT: Almond ricotta
BREAKFAST: 6 oz. Tomato juice, 1/4 - 1/2 Cup liquid egg substitute, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1 Wedge of Laughing Cow light cheese
LUNCH: Tuna with cucumbers, olives, small cherry tomatoes, celery mixed together with olive oil & vinegar to taste
MID AFTERNOON SNACK: 1/2 Cup low fat cottage cheese
DINNER: Pepper steak, Broiled tomato with pesto, Mixed greens with 2 Tbsp. of low sugar bottled dressing
DESSERT: Almond ricotta
DAY 11
BREAKFAST: 6 oz. Tomato juice, Cheesy frittata, Decaffeinated coffee or decaffeinated tea
MID AFTERNOON SNACK: 1 Part-skim mozzarella cheese stick
LUNCH: Grilled sirloin hamburger–no bun, Sliced tomato, Toss salad with olive oil & vinegar to taste
MID AFTERNOON SNACK: Fresh mozzarella balls (small size @ 6)
DINNER: Grilled or baked chicken breast with steamed snow peas, Sliced cucumbers drizzled with olive oil & vinegar
DESSERT: Almond ricotta
BREAKFAST: 6 oz. Tomato juice, Cheesy frittata, Decaffeinated coffee or decaffeinated tea
MID AFTERNOON SNACK: 1 Part-skim mozzarella cheese stick
LUNCH: Grilled sirloin hamburger–no bun, Sliced tomato, Toss salad with olive oil & vinegar to taste
MID AFTERNOON SNACK: Fresh mozzarella balls (small size @ 6)
DINNER: Grilled or baked chicken breast with steamed snow peas, Sliced cucumbers drizzled with olive oil & vinegar
DESSERT: Almond ricotta
DAY 12
BREAKFAST: 6 oz. Vegetable juice, Broccoli & ham frittata, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1-2 Turkey roll ups (turkey breast slices & romaine lettuce rolled with low fat mayo–mayo optional)
LUNCH: Greek salad, Sugar free jello
MID AFTERNOON SNACK: Fresh mozzarella balls (small size @ 6)
DINNER: Grilled shrimp kabobs with broiled or grilled tomatoes, Steamed asparagus
DESSERT: Lemon zest ricotta
BREAKFAST: 6 oz. Vegetable juice, Broccoli & ham frittata, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1-2 Turkey roll ups (turkey breast slices & romaine lettuce rolled with low fat mayo–mayo optional)
LUNCH: Greek salad, Sugar free jello
MID AFTERNOON SNACK: Fresh mozzarella balls (small size @ 6)
DINNER: Grilled shrimp kabobs with broiled or grilled tomatoes, Steamed asparagus
DESSERT: Lemon zest ricotta
DAY 13
BREAKFAST: 6 oz. Tomato juice, 1/4 - 1/2 Cup liquid egg substitute, 2 Slices canadian bacon
MID MORNING SNACK: 1 Part-skim mozzarella cheese stick
LUNCH: Sliced grilled chicken caesar, 2 Tbsp. caesar dressing
MID AFTERNOON SNACK: Celery stuffed with Laughing Cow light cheese
DINNER: Balsamic chicken with steamed broccoli, Tossed salad
DESSERT: Vanilla ricotta
BREAKFAST: 6 oz. Tomato juice, 1/4 - 1/2 Cup liquid egg substitute, 2 Slices canadian bacon
MID MORNING SNACK: 1 Part-skim mozzarella cheese stick
LUNCH: Sliced grilled chicken caesar, 2 Tbsp. caesar dressing
MID AFTERNOON SNACK: Celery stuffed with Laughing Cow light cheese
DINNER: Balsamic chicken with steamed broccoli, Tossed salad
DESSERT: Vanilla ricotta
DAY 14
BREAKFAST: 6 oz. Tomato juice, 1/4 - 1/2 Cup liquid egg substitute, 2 Slices canadian bacon, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1-2 Turkey roll ups (turkey breast slices & romaine lettuce rolled with, low fat mayo–mayo optional)
LUNCH: Chopped tuna salad, Sugar free jello
MID AFTERNOON SNACK: Celery stick with 1 wedge of Laughing Cow light cheese
DINNER: Baked chicken breast,Roasted eggplant & peppers,Toss salad with 2 Tbsp. balsamic vinaigrette or low sugar bottled dressing
DESSERT: Mocha ricotta
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BREAKFAST: 6 oz. Tomato juice, 1/4 - 1/2 Cup liquid egg substitute, 2 Slices canadian bacon, Decaffeinated coffee or decaffeinated tea
MID MORNING SNACK: 1-2 Turkey roll ups (turkey breast slices & romaine lettuce rolled with, low fat mayo–mayo optional)
LUNCH: Chopped tuna salad, Sugar free jello
MID AFTERNOON SNACK: Celery stick with 1 wedge of Laughing Cow light cheese
DINNER: Baked chicken breast,Roasted eggplant & peppers,Toss salad with 2 Tbsp. balsamic vinaigrette or low sugar bottled dressing
DESSERT: Mocha ricotta