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

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1 Day 1 1/2 cup granola oz low fat vanilla yogurt cup strawberries, sliced TOTAL cup green grapes oz pistachio nuts TOTAL Chicken Soup with Kale* (see recipe) 2 cup vegetable broth /4 cup frozen peas and carrots oz grilled chicken breast, diced cup chopped kale /2 cup black beans tsp olive oil TOTAL Tbs natural peanut butter 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 DAILY TOTAL

2 Day 2 2 slices sprouted wheat bread, toasted Tbs natural peanut butter medium banana, sliced TOTAL cup green grapes TOTAL Spinach Salad with Strawberries: 4 oz roasted turkey breast cup sliced cucumber cups lettuce oz soft goat cheese cup strawberries, sliced TOTAL oz grilled salmon large baked sweet potato with 1 Tbs low fat plain yogurt cups mixed greens cherry tomatoes tsp sesame oil + 2 tsp rice vinegar TOTAL oz non fat fruit yogurt /4 cup dried cranberries TOTAL DAILY TOTAL

3 Day 3 1 egg + 3 egg whites scrambled /2 whole wheat english muffin, toasted medium orange TOTAL /4 cup dried cranberries Tbs chopped walnuts TOTAL whole wheat flour tortilla oz roasted turkey breast oz low fat Swiss cheese cup lettuce TOTAL oz low fat vanilla yogurt Tbs chopped walnuts TOTAL oz roasted pork tenderloin cups steamed green beans /4 cup cooked brown rice TOTAL /2 cup vanilla frozen yogurt cup strawberries, sliced TOTAL DAILY TOTAL

4 Day 4 2 cups bran flakes cereal fl oz skim milk Tbs dried cranberries TOTAL oz non fat fruit yogurt Tbs sunflower seeds TOTAL Grilled Cheese & Tomato* (see recipe): 10 cherry tomatoes oz soft goat cheese tsp olive oil slices sprouted wheat bread, toasted TOTAL cup green grapes oz roasted turkey breast TOTAL oz grilled shrimp cup chopped kale sautéed with 1 tsp olive oil + 1 tsp garlic cup cooked yellow squash cup cooked quinoa TOTAL cup chopped carrot oz pistachio nuts TOTAL DAILY TOTAL

5 Day 5 1 cup cooked hot multigrain cereal (prepared with water) cup strawberries, sliced /2 cup granola TOTAL Orange Banana Shake: 1/4 cup vanilla frozen yogurt medium banana, sliced medium orange, juiced Jan /4 cup water TOTAL cups chopped lettuce cup chopped tomato /2 cup chopped carrot oz roast beef, sliced Tbs sesame oil + 2 tsp rice vinegar TOTAL hard boiled eggs cup chopped carrot TOTAL oz grilled chicken breast, sliced large baked sweet potato with 1 Tbs low fat plain yogurt cup steamed green beans TOTAL oz roasted turkey breast cherry tomatoes tsp sesame oil + 2 tsp rice vinegar

6 TOTAL DAILY TOTAL Day 6 1 Tbs natural peanut butter whole grain waffles medium banana, sliced 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 cups mixed greens oz grilled chicken breast, diced TOTAL /4 cup dried cranberries Tbs chopped walnuts TOTAL oz cooked turkey burger cups chopped lettuce cup chopped tomato tsp olive oil + lemon juice TOTAL cups green grapes oz low fat vanilla yogurt TOTAL DAILY TOTAL

7 Day 7 Egg & Cheese Burrito: 1 egg + 1 egg white, scrambled oz low fat swiss cheese /4 cup diced bell pepper whole wheat flour tortilla TOTAL cup green grapes oz pistachio nuts TOTAL oz grilled chicken breast, diced cup Tomato Vegetable Soup whole wheat crackers TOTAL oz non fat fruit yogurt Tbs sunflower seeds 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 kale TOTAL

8 1 cup green grapes TOTAL DAILY TOTAL RECIPES Chicken Soup with Kale Serves: 1 Prep Time: 5 minutes Cook Time: 10 minutes 2 tsp olive oil 1 cup chopped kale 2 cups vegetable broth ¾ cup frozen peas and carrots 4 oz grilled chicken breast, diced ½ cup canned black beans (rinsed and drained) 1) Heat oil in a small saucepan over medium heat 2) Add kale and cook for 3-4 minutes until kale begins to become tender 3) Add vegetable broth, raise heat to medium high and bring to a simmer 4) Add remaining ingredients to soup and cook for an additional 5 minutes or until heated as desired Tuna Pasta Salad Serves: 1

9 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 Roasted Eggplant Dip Serves: 1 Prep Time: 10 minutes Cook Time: 20 minutes 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 Shrimp with Coconut Rice Serves: 1 Prep Time: 15 minutes Cook Time: 35 minutes ¼ cup dry long grain brown rice

10 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 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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