Meal Plan
Dr. Ro's Meal Plan as featured in Essence Magazine
Sample Day 1
Here's your meal plan adapted from my Color Plate System in Ten Secrets to Livin' Healthy (Bantam). This five-day plan is designed for women engaged in some form of exercise for at least 3 days/wk. Its based on an allowance of 1,500 to 1,800 calories per day (that's enough for the average 150-pound woman who's exercising to drop weight). Just be sure to include 8 to 16 ounces of water ( tea or lemonade with a sugar substitute) per meal to get the fluids your body needs. Savor the flavor and enjoy!
Start Livin' Your Good Life now!
Dr. Ro
Day 1 |
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Breakfast
1⁄2 cup whole grain cereal with
soy protein (like Kashi GOLEAN)
1 cup nonfat milk
1 cup blueberries
Snack
12-ounce fruity soy shake with berries,
citrus fruits, banana and sugar-free soy powder
Lunch
Green salad with red, yellow or orange
bell peppers and balsamic vinaigrette
1⁄2 cup black beans
1⁄2 cup brown rice
8 oz tomato juice
Snack
1 medium apple
1 teaspoon peanut butter
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Dinner
4 oz roast chicken or turkey, shredded and
mixed with red pepper flakes and white vinegar
(North Carolina–style barbecue)
1 ear yellow corn on the cob
(steamed or grilled)
with fat-free butter sprinkles
1 cup steamed and seasoned broccoli, carrots
and tomato with fresh cilantro and basil
3⁄4 cup fresh berries
Call 202-391-0295 or Click Here for your Customized Meal Plan - Book Your Appointment with Dr. Ro TODAY! |
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