MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 11

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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 cashews TOTAL slices whole wheat bread, toasted slice low fat cheddar cheese /4 yellow bell pepper /4 cup baby spinach oz deli sliced turkey breast TOTAL granola bar TOTAL oz wild salmon, grilled cup chopped kale sautéed with 1 tsp olive oil + 1 tsp garlic cup cooked yellow squash cup cooked quinoa TOTAL /2 oz cashews 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 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 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

3 DAILY TOTAL Day 3 Strawberry Shake: 1 cup strawberries oz vanilla protein powder ice cubes fl oz skim milk TOTAL granola bar medium orange TOTAL Chicken Fajita Rice Bowl*(see recipe) 5 oz chicken breast grilled with 1 tsp olive oil + 1 tsp chili powder /4 red onion, chopped bell pepper, chopped cup cooked brown rice TOTAL whole wheat crackers TOTAL Turkey & Asparagus Pasta* (see recipe) 1 Tbs olive oil + 1 tsp minced garlic+ 4 oz ground turkey breast cup steamed asparagus oz dry brown rice pasta cup sliced cucumber tsp olive oil + 2 tsp red wine vinegar TOTAL

4 DAILY TOTAL Day 4 1 cup Kashi Go Lean Crunch Cereal fl oz skim milk Tbs dried cherries TOTAL oz deli sliced turkey breast cup strawberries TOTAL oz chicken breast, sliced cups chopped lettuce cup chopped tomato /2 cup chopped carrot /2 cup black beans Tbs olive oil + 2 tsp red wine vinegar TOTAL cup low fat cottage cheese TOTAL oz grilled Mahi Mahi medium potato, diced and roasted with 2 tsp olive oil cups cooked yellow squash TOTAL granola bar

5 TOTAL DAILY TOTAL Day 5 Eggs with Spinach & Sun Dried Tomato: 1 egg + 3 egg whites scrambled cup baby spinach Tbs sundried tomatoes, oil packed, drained /2 whole wheat english muffin, toasted fl oz skim milk TOTAL oz roast beef, sliced TOTAL slices whole wheat bread, toasted Tbs almond butter TOTAL TOTAL oz grilled shrimp cup cooked quinoa cup grilled asparagus cups chopped lettuce /2 cup chopped carrot tsp olive oil + 2 tsp red wine vinegar TOTAL

6 1 oz cashews /4 dried cherries TOTAL DAILY TOTAL Day 6 1 cup low fat cottage cheese cup strawberries TOTAL granola bar TOTAL Turkey Bacon BLT: 3 slices cooked turkey bacon, chopped /4 yellow bell pepper /4 cup baby spinach slices whole wheat bread, toasted TOTAL oz deli sliced turkey breast TOTAL oz wild salmon, grilled cup cooked brown rice pasta cup chopped kale sautéed with 1 tsp olive oil + 1 tsp garlic /2 cup chopped carrot /4 yellow bell pepper cups baby spinach

7 TOTAL Tbs almond butter TOTAL DAILY TOTAL Day 7 1 cup cooked hot multigrain cereal (prepared with water) medium pear, chopped /2 oz cashews TOTAL slice whole wheat bread, toasted Tbs almond butter TOTAL cups lentil soup + 3/4 cup frozen peas and carrots TOTAL oz roast beef, sliced TOTAL Quinoa Salad with Roasted Chicken* (see recipe) 4 oz grilled chicken breast, diced /4 yellow bell pepper, diced /2 cup black beans cup chopped tomato cup cooked quinoa Tbs olive oil + 2 tsp red wine vinegar + 1/2 tsp chili powder TOTAL DAILY TOTAL

8 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 Chicken Fajita Rice Bowl Serves: 1

9 Prep Time: 15 minutes Cook Time: 15 minutes 5 oz skinless chicken breast 1 tsp chili powder ¼ red onion, sliced ½ medium bell pepper, sliced 1 cup cooked brown rice 1) Preheat grill or grill pan to medium 2) Season chicken with chili powder and grill for 5-6 minutes per side until cooked through 3) While chicken is cooking, add onion and pepper slices to grill and cook until tender 4) Serve sliced grilled chicken and grilled vegetables over rice Turkey & Asparagus Pasta Serves: 1 Prep Time: 10 minutes Cook Time: 15 minutes 2 oz brown rice pasta, dry 1 Tbs olive oil 1 tsp minced garlic 4 oz ground turkey breast 1 cup steamed asparagus (or frozen and thawed) Pinch red pepper flakes (optional) 1) Cook pasta according to package directions 2) While pasta is cooking, heat oil in a medium skillet over medium-high heat 3) Add turkey and garlic and sauté until turkey is cooked through season with salt and pepper to taste 4) Add asparagus and pepper flakes, toss and serve