2013 Women s Success Sample Menu
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1 2013 Women s Success Sample Menu
2 DAY 1 Whole Grain O s Cereal (with 4 oz. fat free milk) 1 cup light yogurt 1 oz. light string cheese Beans and Ham Soup 1/4 cup shredded light (reduced sodium) cheese mixed salad greens sliced cucumbers 2 Extras: 2 Tbsp. fat free salad dressing* 1 medium banana Thick Crust Pizza 1 cup grapes sautéed mushrooms 1/2 cup cooked spinach Top pizza with spinach and mushrooms sautéed in calorie-free pan spray. White Chocolate Chunk Cookies Unless unlimited, you can have up to 3 Extras per day.
3 DAY 2 Apple Strudel Bar 1 hard boiled egg 1 cup fat free milk Chicken Salad (with whole grain pita) 1 oz. light string cheese* chopped tomato crunchy shredded lettuce 1 medium orange Mushroom Risotto Small whole grain roll 1/2 cup sautéed sugar snap peas 1/2 cup canned water chestnuts 1 tsp. sesame oil Carrot Cake Sautée snap peas and water chestnuts in calorie-free pan spray and garlic, then finish with sesame oil. For added flavor, splash on 1 tsp. of lowsodium soy sauce (counts as 1 Extra), or spice it up with chili peppers.
4 DAY 3 Apple Cinnamon Oatmeal 1 cup fat free milk 1 cup light yogurt 1/2 cup low sodium vegetable juice Double Chocolate Caramel Bar 1 Tbsp. of peanut butter 1 cup strawberries 1 Tbsp. fat-free whipped topping Spaghetti with Meat Sauce 1 small whole grain roll Cheese Puffs celery sticks sautéed zucchini Grab easy, portable options like canned fruit/vegetable juices, or pre-cut veggie sticks and peanut butter for those on-the-run days. You ll be surprised how easy it is to get in all of your veggies! 1/2 cup sautéed onion 1 tsp. olive oil Make a quick side dish by sautéing vegetables in olive oil. You can also simmer vegetables in any excess red sauce from your dinner entree. And feel free to kick it up a notch with some red pepper flakes or other Italian spices like oregano and parsley.
5 DAY 4 Banana Nut Muffin 2 Tbsp. almonds Three Cheese Pasta with Chicken 1/4 cup raisins Vegetarian Chili Peanut Butter Cookie 1 cup scrambled egg whites 1/4 cup shredded light mozzarella cheese chopped cucumbers 1 cup chopped tomatoes and onions 2 Extras: 2 Tbsp. fat free Italian salad dressing* Create a cucumber tomato salad by mixing cucumbers, onions, tomatoes and cheese with fat free Italian dressing, pepper, and 2 tsp. of parsley. 1/2 cup corn 1/2 cup sautéed onions and peppers 1/2 cup low sodium canned tomatoes Add corn, peppers, canned tomatoes and onions to your chili for an easy and hearty entree. A pinch of cumin can also enhance the flavor of this dish.
6 DAY 5 Granola Cereal (with 4 oz. fat free milk) 1 hard boiled egg 1 cup non fat cottage cheese Extra: Sugar free strawberry jam Homestyle Chicken 1/4 cup shredded Parmesan cheese* 1 thick slice or more broiled eggplant 1 thick slice or more broiled eggplant Enjoy a quick and healthy broiled eggplant dish! Lightly salt eggplant 30 minutes prior to cooking to draw out moisture. Spray with calorie-free pan spray and broil for about 5 minutes. Season immediately with desired seasonings; we recommend 1 Tbsp. of balsamic vinegar, red pepper flakes or garlic powder all Extras on your program. 1 cup pineapple chunks Sloppy Joe 1/2 cup baked beans cooked collard greens cooked carrots Spice up your collard greens with red pepper flakes, lemon juice or garlic all unlimited Extras. Fudge Brownie
7 DAY 6 Pancakes 1 cup fat free milk 1 string cheese 1 cup grape tomatoes Fettuccini Alfredo 3 oz. cooked shrimp Whole grain crackers 1 Tbsp. fat free cream cheese* Chicken Pasta Parmesan 1 slice wheat bread Chocolatey Nougat Bar with Peanuts and Caramel steamed broccoli steamed cauliflower Throw in chicken, beef, seafood, tofu or cheese to power up any dish. 1 cup salad greens 2 Extras: 2 Tbsp. fat free salad dressing* Feel like saving a SmartCarb from dinner for your snack? Go ahead! The most important thing is to get in all of the recommended servings of food each day. Call our counselors for more tips on how to customize the plan to work for you.
8 DAY 7 Vegetable Scramble 1 cup light yogurt 2 Tbsp. nuts Extra: 2 cups air-popped popcorn Make a crunchy, salty snack by combining nuts with delicious airpopped popcorn. Mexican-Style Tortilla Soup 1/4 cup shredded light, reduced sodium Mexican blend cheese* chopped lettuce 1 Tbsp. salsa 1/2 cup hummus 1/2 cup cut vegetables (like celery, carrots, cucumbers or peppers) for dipping Flame Broiled Beef Patty 1 medium apple, thinly sliced 1 cup shredded cabbage 1 cup thinly sliced carrots 2 Extras: 2 Tbsp. reduced fat mayonnaise Walnut Chocolate Chip Cookies Create an apple coleslaw side by combining cabbage, apple slices, carrots, mayonnaise and 2 Tbsp. of red wine vinegar. Sweeten to taste with a nocalorie sweetener. Look for prewashed, pre-cut bags of vegetables in your grocery store for added convenience. Don t feel like cutting an apple? Try raisins instead.
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MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2
Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0
MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1
Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped
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Day 1 2 hard boiled eggs 155 1.1 12.6 10.6 1 slice whole wheat bread, toasted 110 19 5 1.5 1 Tbs apricot jam 48.4 12.9 0.1 0 1 grapefruit 81.9 20.7 1.6 0.3 TOTAL 395.3 53.7 19.3 12.4 10 celery sticks 6
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