A TASTE OF THE GALVESTON DIET

5-DAY MEAL PLAN

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Th nM e a l
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www.galvestondiet.com
 A TASTE OF THE GALVESTON DIET
5-DAY MEAL PLAN

DAY MEAL 1 SNACK 1 MEAL 2 SNACK 2

DAY 1 Steak Bites and Bacon Egg Avocado Bacon Roasted

Zucchini Noodles and Cheese Chicken Salad Cauliflower
Sliders Bites
Marinade: -½ cup rotisserie
-1 ½ tbsp low -1 hard boiled chicken (breast -½ medium
sodium soy sauce egg or thighs) head
-1 tbsp lemon juice -½ slice -2 slices cooked cauliflower
-2 tbsp olive oil cheddar bacon (nitrate -1 ½ tbsp olive
-1 tbsp Franks Red
Hot cheese free pork or oil
-⅓ slice turkey) -Blackened
Entree: cooked bacon -1 avocado seasoning to
-4 oz flank steak, (nitrate free -6 tbsp scallions taste
sliced pork or turkey) or onions of
-1 zucchini -2 spinach choice
-1 tbsp olive oil leaves -6 tbsp celery
-1 garlic clove -⅙ avocado -Salt and pepper
-2 ½ tsp butter -Squeeze fresh to taste
-1 tbsp fresh lemon lime juice -Creamy
juice -Dash cumin dressing of
-1 tbsp dry white choice
wine
-1 tbsp parsley,
chopped
-Pinch crushed red
pepper flakes, salt
and black pepper

DAY 2 Shrimp and Beef and Rotisserie Avocado

Broccoli Mash Cheese Roll Chicken Salad on Chips
Ups Lettuce Wraps
Mash: -1 avocado
-1 tsp olive oil -2 slices lean -1 cup rotisserie -¼ cup
-¼ head broccoli deli roast beef chicken, parmesan
-1 garlic clove -2 cheese shredded -1 tsp fresh
-¾ cup vegetable sticks -1 tbsp celery lemon juice
broth
-1 ½ tsp heavy -1 tbsp green -½ tsp garlic
cream onions powder and
-2 tbsp parmesan -2 tbsp cooked dried Italian
cheese bacon (nitrate seasoning
-Pinch salt free pork or -Salt and black
turkey) pepper to taste
Shrimp: -2 tbsp sharp
-1 tsp olive oil cheddar cheese
-5 raw shrimp -1 tbsp full fat
-¼ garlic clove plain Greek
-1 tbsp roasted yogurt
pistachios -1 tbsp creamy
-Salt and pepper dressing of
to taste choice
-Pinch crushed red
pepper flakes -Pinch salt, black
pepper, garlic
powder
-2 tbsp almond
slivers

©T he Ga lveston Diet 5-Day Me al Plan , p g.1

 A TASTE OF THE GALVESTON DIET
5-DAY MEAL PLAN

DAY MEAL 1 SNACK 1 MEAL 2 SNACK 2

DAY 3 BLT Salmon Everything Pizza Roll Ups Coconut Chia

Burger Bagel Seed Pudding
Cucumber Bites -2 slices
-4 slices cooked mozzarella -1 cup coconut
bacon (nitrate -¼ cucumber cheese milk
free pork or -1 oz cream -1 tsp olive oil -¼ cup chia
turkey) cheese -1 tbsp onion seeds
-1 salmon filet -1 ½ tbsp butter -2 tbsp green bell -¼ tsp vanilla
(about 4 ounces)
-½ cup avocado, -1 ½ tsp full fat pepper extract
mashed plain Greek -1 tbsp -⅛ tsp
-1 tbsp chives yogurt mushrooms pumpkin pie
-½ tomato, sliced -1 tsp -¼ cup cooked spice
-Fresh lemon Everything spinach -Pinch stevia or
juice, salt and Bagel seasoning -Dash Italian Monk fruit
pepper to taste -Pinch garlic seasoning -¼ cup
-Butter or other powder raspberries
lettuce

DAY 4 Curry Vegetable Pasta-Free Winter Greens Olives and

Stew Minestrone with Nuts and Cucumbers
Chicken with Thyme
-1 tbsp olive oil -2 cups beef and Dill
-½ onion stock -½ tbsp olive oil
-1 garlic clove -1 garlic clove -¼ shallot -1 cucumber
-½ cup tomatoes -1 tbsp olive oil -¼ bunch collard -2 tbsp vinegar
-½ cup chicken -1 ½ scallions, greens, Swiss of choice
stock
-½ cup baby sliced chard or kale -1 tsp each
spinach -½ carrot, diced -¼ cup coconut fresh thyme
*Optional -½ cup milk and dill
addition: tomatoes, -1 tsp low sodium -¼ cup olives of
garbanzo beans diced soy sauce choice
and/or carrots -½ inch piece -4 oz chicken -Zest of one
diced of fresh breast or thighs lemon
-Pinch of parmesan -¼ cup walnuts,
cinnamon, -½ tsp fresh chopped
cardamom and thyme
red pepper flakes -½ cup baby
spinach
-3 oz kidney
beans

©T he Ga lveston Diet 5-Day Me al Plan , p g.2

 A TASTE OF THE GALVESTON DIET
5-DAY MEAL PLAN

DAY MEAL 1 SNACK 1 MEAL 2 SNACK 2

DAY 5 Greens and Portobello Zesty Mini Pom Seed and

Things Soup and Pizza Meatloaf with Pumpkin Seed
Salad Spinach Sauté Yogurt
-1 tbsp olive oil
-2 tbsp olive oil -2 portobello Meatloaf: -¼ cup fresh
-½ onion mushroom -4 oz 90% lean pomegranate
-1 celery stalk, caps ground beef seeds
diced -¼ cup red -¼ carrot, -4 oz full fat
-½ carrot, diced
-2 cups broth of onion shredded plain Greek
choice -¼ grape -½ tbsp olive oil yogurt
-1 asparagus stalk tomatoes -½ tsp low -2 tsp pumpkin
-1 garlic clove -¼ cup sodium soy seeds
-1 cup kale or mozzarella, sauce -¼ tsp Chinese
Swiss chard shredded -Salt, black -5 spice blend
-¼ cup fresh basil -1 tbsp pepper and (optional)
-¼ cup parmesan, dried Italian
parmesan, shredded herbs to taste
grated -1 tbsp fresh
basil Spinach Saute:
-2 ½ oz lettuce -Salt and black -½ tbsp olive oil
-½ avocado pepper to -¼ lb spinach
-1 tbsp pumpkin taste -Splash of
seeds
-1 tbsp olive oil balsamic
-Fresh lemon vinegar
juice -Salt, black
pepper and
dried Italian
herbs to taste

This 5-day meal plan is just a taste of the guidance that

you get inside of the Galveston Diet Program.
To access all the information, tools, and meals plans
TGD offers, click here.

We hope to see you in the Program!

©T he Ga lveston Diet 5-Day Me al Plan , p g.3