MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 3

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1 Day 1 2 hard boiled eggs slice whole wheat bread, toasted Tbs apricot jam grapefruit TOTAL celery sticks /4 cup hummus TOTAL oz wild salmon, grilled with 1 tsp olive oil /4 cup chick peas cups mixed greens Tbs balsamic vinaigrette TOTAL cup low fat cottage cheese Tbs ground flax seed medium green apple TOTAL Chicken & Peppers* (see recipe) 5 oz raw chicken breast, sliced tsp minced ginger /4 red onion, chopped bell pepper, chopped Tbs soy sauce + 1 tsp chili sauce cup cooked brown rice TOTAL /2 oz pecans TOTAL DAILY TOTAL

2 Day 2 1 1/4 cups raisin bran fl oz skim milk TOTAL /4 cup dried apricots TOTAL oz roasted turkey breast slice low fat cheddar cheese cup lettuce /4 cup hummus slices whole grain rye bread, toasted TOTAL Roasted Eggplant Dip* (see recipe): 2 cups eggplant + 1 cup red bell pepper roasted with 2 tsp olive oil 1 clove garlic + 1 Tbs parsley whole wheat crackers TOTAL oz turkey cutlets grilled with 1 tsp olive oil medium baked yukon gold potato cup steamed swiss chard TOTAL almonds medium green apple TOTAL DAILY TOTAL

3 Day 3 2 Tbs natural peanut butter whole wheat english muffin, toasted TOTAL cups air popped popcorn /4 cup dried apricots TOTAL hard boiled egg oz low fat feta cheese, crumbled /4 cup chick peas cups mixed greens Tbs balsamic vinaigrette Tbs ground flax seed medium green apple, chopped TOTAL almonds celery sticks TOTAL Mustard Glazed Cod* (see recipe) 5 oz wild cod tsp Dijon mustard tsp olive oil tsp honey /4 red onion, chopped bell pepper, chopped /2 cup cooked quinoa TOTAL grapefruit cup low fat cottage cheese

4 TOTAL DAILY TOTAL Day 4 1 cup cooked oatmeal (prepared with 1 cup skim milk) /2 oz pecans tsp honey TOTAL oz roast beef, sliced celery sticks whole wheat crackers TOTAL cups lentil soup Grilled Eggplant Pita* (see recipe): 1 cup sliced roasted eggplant 1 oz low fat feta cheese, crumbled bell pepper, chopped cup lettuce small (4 in) whole wheat pita TOTAL ½ oz pecans TOTAL oz ground turkey breast sautéed in 1 tsp olive oil /2 cup marinara sauce cup cooked whole wheat spaghetti cup steamed swiss chard TOTAL cups air popped popcorn medium green apple TOTAL DAILY TOTAL

5 Day 5 4 egg whites, scrambled slice low fat cheddar cheese /4 cup diced bell pepper whole wheat flour tortilla TOTAL Blackberry Shake: 2 tsp honey fl oz skim milk ice cubes TOTAL cups Vegetarian Chili medium green apple TOTAL /2 oz pecans /4 cup dried apricots TOTAL oz broiled pork chop oz low fat feta cheese, crumbled bell pepper, chopped cups mixed greens Tbs balsamic vinaigrette TOTAL grapefruit TOTAL DAILY TOTAL

6 Day 6 1 slice whole wheat bread, toasted Tbs natural peanut butter Tbs apricot jam TOTAL oz roasted turkey breast slice low fat cheddar cheese medium green apple, sliced TOTAL /4 cup cooked brown rice pasta /2 cup marinara sauce cup lettuce Tbs balsamic vinaigrette TOTAL Roasted Eggplant Dip* (see recipe): 2 cups eggplant + 1 cup red bell pepper roasted with 2 tsp olive oil 1 clove garlic + 1 Tbs parsley celery sticks TOTAL Steak Salad: 4 oz grilled flank steak, thinly sliced /4 cup chick peas cups mixed greens Tbs balsamic vinaigrette TOTAL cup low fat cottage cheese

7 TOTAL DAILY TOTAL Day 7 2 slices whole grain rye bread, toasted slice low fat cheddar cheese oz roasted turkey breast grapefruit TOTAL cups air popped popcorn bell pepper, sliced /4 cup hummus TOTAL Roasted Potato Salad: 1 medium yukon gold potato, boiled, drained and chopped celery sticks, chopped ¼ cup chick peas cups mixed greens oz grilled chicken breast, sliced Tbs balsamic vinaigrette TOTAL Tbs natural peanut butter whole wheat crackers TOTAL Pepper & Cheese Omelet* (see recipe): : 1/4 red onion, chopped bell pepper, chopped large eggs slice low fat cheddar cheese TOTAL

8 1 medium green apple TOTAL DAILY TOTAL RECIPES Chicken & Peppers Serves: 1 Prep Time: 15 minutes Cook Time: 15 minutes 5 oz chicken breast, cut into bite sized pieces 1 tsp minced ginger ¼ red onion, chopped 1 bell pepper, sliced 1 Tbs reduced sodium soy sauce 1 tsp chili sauce Nonstick canola oil cooking spray 1) Heat a large skillet or wok over medium-high heat, spray with nonstick cooking spray 2) Add ginger and chicken to wok and cook for seconds 3) Add onion, peppers, soy and chili sauce; toss and cook for 3-4 minutes. Add 1-2 tablespoons of water if mixture appears dry. 4) Reduce heat to medium and toss continuously 5) Continue to cook until chicken is completely cooked and vegetables are crisp-tender Roasted Eggplant Dip Serves: 1 Prep Time: 10 minutes Cook Time: 20 minutes

9 2 cups eggplant (peeled and chopped) 1 cup chopped red bell pepper 1 clove garlic 1 Tbs chopped fresh parsley 1) Preheat oven to 400 F. 2) Place eggplant and pepper on a baking sheet and drizzle with olive oil and roast for 20 minutes or until vegetables are tender 3) Transfer eggplant mixture to a food processor 4) Add garlic and parsley and pulse until smooth 5) Season with salt and pepper to taste Mustard Glazed Cod Serves: 1 Prep Time: 10 minutes Cook Time: 15 minutes 5 oz wild cod 2 tsp Dijon mustard 1 tsp olive oil 2 tsp honey ¼ red onion, chopped 1½ cups chopped peppers 1) Preheat oven to 425. Place cod on a baking sheet 2) In a small bowl, combine mustard, oil and honey 3) Spread mustard mixture over cod and transfer to the oven to bake for 5 minutes 4) Add onions and peppers to baking sheet and return to oven for an additional 6-7 minutes until cod is cooked through Grilled Eggplant Pita Serves: 1 Prep Time: 10 minutes Cook Time: 5 minutes

10 ½ eggplant, peeled and sliced into 3, 1/4 in thick slices 1 oz low fat feta cheese, crumbled 1 bell pepper, sliced 1 cup lettuce 1 small (4 in) whole wheat pita MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 3 Nonstick cooking spray 1) Preheat grill or grill pan 2) Spray eggplant with nonstick spray and grill for 2-3 minutes per side until tender 3) Fill pita bread with grilled eggplant, feta, pepper and lettuce Pepper & Cheese Omelet Serves: 1 Prep Time: 5 minutes Cook Time: 10 minutes ¼ red onion, sliced 1 bell pepper, chopped 2 large eggs 1 slice low fat cheddar cheese 1) Heat a nonstick skillet over medium heat 2) Add onion and pepper and sauté for 5 minutes 3) Beat eggs in a small bowl; add eggs to pan and allow to cook for 1-2 minutes until eggs are just firm 4) Add cheese to one side of eggs 5) Using spatula, fold omelet in half and allow to cook until cheese is melted

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