3 Day Meal Plan

 Day 1:

Breakfast:

yogurt & Granola(ex: yoplait fat free vanilla yogurt has 5g of protein, no trans fats, and 10% of your daily value of protein)(Ex: Bear Naked Fit Vanilla Almond Crunch 4g protein, 2g fiber, and 3g sugar. Most natural health food granola products are better then name brands and contain less sugar, and better nutrients)

Lunch:

-salad with grilled chicken (with vegetables like cucumber, tomato, avocado, and baby corn. Try to limit the amount of dressing, or choose one like fat free italian) (Chicken provides a source of protein, and vegetables are high in iron and other nutrients like vitamin A)

 Dinner:

Grilled Chicken breast with pesto, brown rice, and grilled yellow squash (Chicken is high in protein, and a lean meat. Brown rice contains fiber, selenium, and other nutrients that help to reduce illnesses and help your over all health. Yellow squash is high in vitamin A, and has some fiber and protein too).

Snack:
-banana and pretzels(potassium, carbs, and protein)

Day 2

Breakfast:

- Fruits (unsweetened)(black berries are rich in vitamin E and and are a good source of fiber) with cottage cheese (it is high in protein and calcium, use one with 1 or 2% milk)

Lunch:

Peanut butter sandwich (with whole wheat/grain bread, and nanatural peanut butter with no hydrogenated oil) Fruit / vegetables (grapes, strawberries, carrots, etc.), and a granola bar(preferably one low in sugar)

Dinner:

 - Pasta with red sauce(containing: ground chicken, bell peppers, and mushrooms), grilled garlic bread, salad.(chicken provides a source of protein, and the vegetables
are high in iron and other nutrients like vitamin A)(Bread is a good source of carbs, and helps to make you feel more full)

Snack:

 -Apples with peanut butter (Good source of fiber, energy, and healthy fats. Try using natural peanut butter with no hydrogenated oil).

Day 3:
Breakfast: 

-Unsweetened/plain oatmeal (it is high in protein and helps to lower cholesterol) with
fruits like berries (unsweetened, good source of nutrients like fiber and vitamin E)

Lunch:

- Ham and cheese sandwich(whole grain bread for more grains, cheese and ham provide protein), mixed fruits(banana for potassium, or apples and pears which are a good source of fiber) , and Wheat thins(provide carbohydrates, and protein)

Dinner:

- Grilled teriyaki tofu, farro salad (green beans, red bell pepper, and Parmesan cheese), sauteed asparagus. (Tofu is high in protein, calcium, and iron. Farro is a great grain full of protein, fiber, and antioxidants plus much more. The vegetables and cheese add an extra boots of vitamins and protein. Asparagus is low in saturated fats, but high in vitamins, protein, and fiber)

Snacks:

- Carrots with dressing(carrots are a good source of fiber, and vitamins. Try using a dressing lower in fats, like a yogurt based dressing witch adds bonus nutrients like calcium)

Source: 
http://nutritiondata.self.com/