MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 2

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1 Day 1 1 egg + 3 egg whites scrambled /2 whole wheat english muffin, toasted medium orange TOTAL Tbs dried cherries oz walnuts TOTAL whole wheat flour tortilla slice low fat muenster cheese /4 yellow bell pepper /4 cup baby spinach Tbs avocado oz roasted turkey breast TOTAL medium pear granola bar TOTAL oz wild salmon, grilled small sweet potato, diced and roasted with 2 tsp olive oil cup steamed asparagus TOTAL oz low fat vanilla yogurt cup strawberries TOTAL DAILY TOTAL

2 Day 2 1 cup cooked oatmeal (prepared with skim milk) /2 oz cashews Tbs brown sugar TOTAL oz roast beef, sliced baby carrot sticks TOTAL Spinach & Cheese Stuffed Potato: 1 medium baked potato cup steamed spinach /4 cup shredded low fat cheddar cheese slices cooked turkey bacon, chopped TOTAL slice whole wheat bread, toasted Tbs almond butter TOTAL oz roasted pork tenderloin cups steamed zucchini /4 cup cooked brown rice TOTAL medium pear TOTAL DAILY TOTAL

3 Day 3 Chocolate Dipped Strawberry Shake: 1 cup strawberries oz chocolate protein powder ice cubes fl oz skim milk hard boiled eggs TOTAL oz walnuts medium orange TOTAL Tuna Pasta Salad* (see recipe): 2 oz whole wheat penne pasta oz chunk light tuna in water /4 cup chopped carrot Tbs chopped scallion Tbs light mayonnaise cups mixed greens cherry tomatoes TOTAL whole wheat crackers slice low fat muenster cheese baby carrot sticks TOTAL Tacos: 3 corn tortillas oz cooked lean ground beef /2 cup shredded green cabbage Tbs salsa + 2 Tbs diced avocado cup sliced cucumber tsp olive oil + 2 tsp lime juice

4 TOTAL medium pear TOTAL DAILY TOTAL Day 4 1 cup Kashi Go Lean Crunch Cereal fl oz skim milk Tbs dried cherries TOTAL oz low fat vanilla yogurt cup strawberries TOTAL Chopped Salad: 3 cups chopped lettuce cup chopped tomato /2 cup chopped carrot large spanish olive, sliced oz roast beef, sliced Tbs walnut oil + 2 tsp red wine vinegar TOTAL cup low fat cottage cheese TOTAL Shrimp with Coconut Rice (see recipe): 5 oz raw shrimp + 1 Tbs olive oil Tbs reduced sodium soy sauce + 1 tsp honey /4 cup dry brown rice /4 cup lite coconut milk Tbs chopped scallion cup steamed broccoli

5 TOTAL granola bar TOTAL DAILY TOTAL Day 5 1/2 whole wheat english muffin, toasted oz smoked salmon Tbs low fat vegetable cream cheese slices tomato medium orange TOTAL oz roasted turkey breast baby carrot sticks TOTAL slices whole wheat bread, toasted Tbs almond butter TOTAL oz chicken breast, sliced cup cooked quinoa cup grilled asparagus cherry tomatoes cups chopped lettuce cherry tomatoes tsp olive oil + red wine vinegar TOTAL oz cashews /4 dried cherries TOTAL DAILY TOTAL

6 Day 6 1 cup low fat cottage cheese cup strawberries oz walnuts TOTAL baby carrot sticks granola bar TOTAL Greek Salad: 3 oz grilled chicken breast, sliced cup sliced cucumber cherry tomatoes oz feta cheese (diced or crumbled) cups mixed greens tsp olive oil + red wine vinegar TOTAL oz roast beef, sliced /2 cup shredded green cabbage slice whole wheat bread TOTAL oz broiled sole with 1 tsp olive + lemon juice cups steamed zucchini sweet potato, baked TOTAL

7 1 Tbs almond butter medium pear TOTAL DAILY TOTAL Day 7 1 cup cooked hot multigrain cereal (prepared with water) medium pear, chopped Tbs chopped walnuts Tbs brown sugar TOTAL slice whole wheat bread, toasted Tbs almond butter TOTAL cups lentil soup oz chicken breast, sliced cup sliced cucumber tsp walnut oil + 2 tsp lime juice TOTAL oz grilled flank steak Tbs reduced sodium soy sauce + 1 tsp honey cup chopped broccoli cup chopped asparagus cup cooked brown rice pasta TOTAL DAILY TOTAL

8 RECIPES Tuna Pasta Salad Serves: 1 Prep Time: 20 minutes Cook Time: 10 minutes 2 oz dry whole wheat penne pasta 3 oz chunk light tuna in water, drained ¼ cup chopped carrot 1 Tbs chopped scallion 1 Tbs light mayonnaise 1) Cook pasta according to package directions, drain and set aside to cool 2) In a medium bowl combine tuna, carrot, scallion and mayonnaise; season with salt and pepper to taste. 3) Add cooked pasta and toss to combine Shrimp with Coconut Rice Serves: 1 Prep Time: 15 minutes Cook Time: 35 minutes ¼ cup dry long grain brown rice ¼ cup lite coconut milk ¾ cup water 1 Tbs olive oil 5 oz raw shrimp 1 Tbs reduced sodium soy sauce 1 tsp honey 1 Tbs chopped scallion 1) In a small saucepan, combine rice, coconut milk and water; stir, cover and bring to a boil. Cover, reduce heat to low and simmer for minutes until rice is tender 2) Heat oil in a small skillet. Add shrimp and sauté for 2-3 minutes per side

9 3) Add soy sauce and honey and continue to cook for an additional 2 minutes or until shrimp is completely cooked 4) Serve shrimp with cooked rice, garnish with chopped scallion

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