MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 1

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1 Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg large egg whites /4 cup chopped tomato Tbs grated parmesan cheese Tbs chopped fresh basil TOTAL almonds medium apple TOTAL oz grilled chicken breast, diced Tbs dried cranberries Tbs diced avocado cups baby spinach Tbs olive oil + 2 tsp balsamic vinegar TOTAL oz non fat fruit yogurt TOTAL oz grilled chicken breast, diced cup cooked penne pasta /2 cup marinara sauce Tbs grated parmesan cheese cups chopped lettuce tsp olive oil + 2 tsp balsamic vinegar TOTAL Snack 3 Calories Carbohydrates Protein Fat 1 medium banana oz whole wheat pretzels TOTAL DAILY TOTAL

2 Day 2 1 cup cooked steel cut oatmeal (prepared with water) Tbs chopped walnuts Tbs honey /2 cup blueberries TOTAL cup green grapes /4 cup low fat cottage cheese whole wheat crackers TOTAL oz roasted turkey breast /2 roasted red pepper oz part skim mozzarella cheese slices multigrain bread, toasted TOTAL oz grilled flank steak cup steamed green beans with 2 tsp flax oil /4 cup cooked whole wheat couscous TOTAL /4 cup dried cranberries almonds TOTAL DAILY TOTAL

3 Day 3 Peanut Butter & Banana Shake: 1 oz vanilla protein powder Tbs natural peanut butter medium banana Tbs wheat germ fl oz skim milk TOTAL slice sprouted wheat bread, toasted oz low fat Swiss cheese cup green grapes TOTAL cups lentil soup oz roasted turkey breast cups chopped lettuce tsp olive oil + 2 tsp balsamic vinegar TOTAL bell pepper, sliced hard boiled egg TOTAL oz grilled chicken breast with 1 tsp olive oil + 1 tsp chili powder large baked sweet potato + 1 Tbs low fat plain yogurt cups broccoli roasted with 2 tsp olive oil TOTAL DAILY TOTAL

4 Day 4 1/2 cup granola oz low fat vanilla yogurt medium apple, chopped + 1/2 tsp cinnamon TOTAL Tbs dried cranberries almonds TOTAL Roast Beef & Spinach Wrap: 3 oz roast beef, sliced /2 cup black beans Tbs salsa cup baby spinach Tbs diced avocado whole wheat flour tortilla TOTAL medium banana /2 cup low fat cottage cheese TOTAL oz grilled salmon cups steamed swiss chard with 1 tsp flax oil + lemon juice cup sliced cucumber TOTAL Snack 3 Calories Carbohydrates Protein Fat 1/2 cup blueberries oz walnuts TOTAL DAILY TOTAL

5 Day 5 2 oz cooked turkey bacon egg whites scrambled cup steamed spinach whole wheat flour tortilla TOTAL medium apple oz part skim mozzarella cheese TOTAL Asian Shrimp Salad: 5 oz cooked shrimp cups mixed greens cup sliced cucumber /2 cup canned mandarin oranges (packed in water) tsp toasted sesame seeds Tbs sliced almonds Tbs sesame ginger salad dressing TOTAL Spicy Turkey Sloppy Joes* (see recipe): 4 oz ground turkey breast sautéed in 1 tsp olive oil Tbs diced onion Tbs tomato paste tsp chili powder cup chopped spinach (6.5 in) large whole wheat pita bread cup steamed broccoli with 1 tsp olive oil + lemon juice TOTAL Snack 3 Calories Carbohydrates Protein Fat

6 6 oz non fat fruit yogurt /2 cup blueberries TOTAL DAILY TOTAL Day 6 8 oz low fat plain yogurt Tbs wheat germ Tbs honey cup blueberries /2 whole wheat english muffin, toasted TOTAL Trail Mix: 1/4 cup dried cranberries Tbs chopped almonds Tbs sunflower seeds TOTAL oz turkey burger, cooked cups mixed greens /4 cup chopped tomato Tbs diced avocado Tbs olive oil + lemon juice TOTAL bell pepper, sliced White Bean Dip* (see recipe) 1/2 cup canned cannelloni beans Tbs chopped scallion + 1 tsp olive oil + 1/2 tsp lemon zest TOTAL oz cooked turkey cutlet (breast meat), sliced cup steamed green beans with 2 tsp flax oil cup cooked brown rice

7 TOTAL DAILY TOTAL Day 7 2 whole grain waffles Tbs natural peanut butter medium apple TOTAL cup green grapes oz low fat Swiss cheese TOTAL cups mixed greens oz roasted turkey breast /2 cup chopped tomato hard boiled egg Tbs grated parmesan cheese Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice oz whole wheat pretzels TOTAL slice whole wheat bread, toasted Tbs natural peanut butter TOTAL oz roasted pork tenderloin /2 cup cooked quinoa cups steamed swiss chard with 1 tsp flax oil + lemon juice TOTAL Snack 3 Calories Carbohydrates Protein Fat 2 Tbs sunflower seeds

8 1 cup sliced cucumber TOTAL DAILY TOTAL RECIPES Tomato and Basil Omelet Serves: 1 Prep Time: 10 minutes Cook Time: 5 minutes 1 large egg 2 large egg whites ¼ cup chopped tomato 2 Tbs grated parmesan cheese 2 Tbs chopped fresh basil Nonstick cooking spray 1) In a small bowl, whisk together egg and egg whites, set aside 2) Heat a small nonstick skillet over medium heat, spray with nonstick cooking spray 3) Add eggs to pan and scramble gently as eggs begin to set 4) Add tomato cheese and basil to center of the eggs and allow to cook until eggs are firm 5) Gently fold edges of omelet over tomato mixture, transfer to a plate and serve. Spicy Turkey Sloppy Joes Serves: 1 Prep Time: 10 minutes

9 Cook Time: 10 minutes 1 tsp olive oil 2 Tbs diced onion 3 oz ground turkey breast 1 Tbs tomato paste 1 tsp chili powder 1 cup chopped spinach 1) Heat oil in a small skillet over medium heat 2) Add onion and turkey and sauté for 5 minutes; season with salt and pepper to taste 3) Add tomato paste, chili powder and spinach and continue to toss and cook for 5 additional minutes until turkey is completely cooked. White Bean Dip Serves: 1 Prep Time: 5 minutes Cook Time: 0 minutes ½ cup canned cannelloni beans (rinsed and drained) 2 Tbs chopped scallion 1 tsp olive oil ½ tsp lemon zest 1) Combine ingredients in a food processor or a small bowl. 2) Pulse using food processor or mash with a fork until smooth; season with salt and pepper to taste.

MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 4

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