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Dr. David Kim Kim Bariatric Institute

Sample Six Day Meal Plan

Use our 6 Day Meal Plan as a guide in making healthy, nourishing and deliciously low calorie meals while supporting your weight loss goals.

Day 1


Breakfast: Omelet (eggs, cheese, bell peppers) served with 1 piece whole grain toast topped with peanut butter
Protein Power-Up: Protein shake
Lunch: Turkey meatloaf, cauliflower rice, and mixed fruit
Protein Power-Up: Protein shake
Dinner: Beans & Rotel tomatoes
Late night: Hydrating fluids & sugar-free popsicles or gelatin

Day 2


Breakfast: Toppings of cold pizza (Canadian bacon, cheese, pineapples, mushrooms) with half an apple
Protein Power-Up: Protein shake
Lunch: Flank steak salad served with low-fat salad dressing & whole grain crackers
Protein Power-Up: Protein shake
Dinner: Beef tenderloin served over broccoli slaw
Late night: Hydrating fluids & sugar-free popsicles or gelatin

Day 3


Breakfast: Greek yogurt parfait (greek yogurt, berries, and walnuts)
Protein Power-Up: Protein shake
Lunch: ½ chicken meatball sub served with a small garden salad with light dressing
Protein Power-Up: Protein shake
Dinner: Scallops, zucchini noodles tossed with 1 tsp olive oil and fresh herbs
Late night: Hydrating fluids & sugar-free popsicles or gelatin

Day 4


Breakfast: Burrito with low-carb tortilla, egg whites, low-fat cheese, topped with avocado slice
Protein Power-Up: Protein shake
Lunch: Lean pork chop, side salad with light ranch dressing served with cinnamon apple slices
Protein Power-Up: Protein shake
Dinner: Tilapia with carrots and hummus
Late night: Hydrating fluids & sugar-free popsicles or gelatin

Day 5


Breakfast: Oatmeal with 1tbsp Peanut butter, 1 Tbsp PB2, served with turkey sausage link
Protein Power-Up: Protein shake
Lunch: Cajun chicken cutlet (small amount of oil in cooking process), zucchini, & peaches
Protein Power-Up: Protein shake
Dinner: Grilled chicken salad with low-fat dressing
Late night: Hydrating fluids & sugar-free popsicles or gelatin

Day 6


Breakfast: Hardboiled eggs, low-fat cheese, and almonds
Protein Power-Up: Protein shake
Lunch: Shrimp, brown rice, stir fry vegetable mix
Protein Power-Up: Protein shake
Dinner: Turkey tenderloin with a side salad
Late night: Hydrating fluids & sugar-free popsicles or gelatin

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