MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 7

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1 Day 1 Raspberry Watermelon Smoothie: 1 cup diced watermelon cup frozen raspberries, unsweetened oz vanilla protein powder fl oz orange juice tsp flax oil TOTAL Tropical Trail Mix: 1 Tbs dried coconut (unsweetened) Tbs dried pineapple TOTAL Turkey & Hummus Wrap: 4 oz deli sliced turkey breast /4 cup hummus slices tomato whole wheat flour tortilla TOTAL cup low fat cottage cheese TOTAL oz ground chicken breast, raw sautéed with 1 Tbs olive oil 1 tsp oregano /2 cup marinara sauce cup cooked penne pasta cup steamed zucchini TOTAL DAILY TOTAL

2 Day 2 2 oz cooked turkey bacon egg white scrambled cup steamed spinach whole wheat flour tortilla fl oz orange juice TOTAL baked tortilla chips TOTAL oz grilled chicken breast, diced Tbs dried cranberries Tbs diced avocado cups chopped lettuce Tbs olive oil + 2 tsp balsamic vinegar medium pear TOTAL oz cooked chicken sausage large baked sweet potato with 1 Tbs low fat plain yogurt cups steamed Swiss chard with 1 tsp flax oil + lemon juice TOTAL Snack 3 Calories Carbohydrates Protein Fat 1 cup diced watermelon TOTAL DAILY TOTAL

3 Day 3 2 cups bran flakes cereal fl oz skim milk TOTAL 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 cup chopped kale or spinach Tbs chopped scallion TOTAL Tropical Trail Mix: 1 Tbs dried coconut (unsweetened) Tbs dried pineapple TOTAL oz grilled yellowfin tuna cup steamed spinach cups chopped lettuce + ½ cup chopped tomato Tbs olive oil + 2 tsp balsamic vinegar TOTAL Snack 3 Calories Carbohydrates Protein Fat 1/2 cup vanilla frozen yogurt + 1 cup raspberries DAILY TOTAL

4 Day 4 Raspberry French Toast* (see recipe) 2 slices whole wheat bread /4 cup skim milk large egg tsp vanilla extract Tbs rolled oats, dry cup frozen raspberries, unsweetened, thawed Tbs maple syrup TOTAL medium pear oz deli sliced turkey breast TOTAL Taco Salad: 3 oz ground chicken cooked with 1 tsp oil + 1 tsp chili powder Tbs diced avocado cups chopped lettuce + ½ cup chopped tomato Tbs olive oil + 2 tsp balsamic vinegar baked tortilla chips TOTAL oz cashews TOTAL oz grilled pork tenderloin cups chopped lettuce + 1 cup chopped tomato tsp olive oil + lemon juice to taste TOTAL Snack 3 Calories Carbohydrates Protein Fat 1 cups green grapes DAILY TOTAL

5 Day 5 1 cup cooked hot multigrain cereal (prepared with water) Tbs maple syrup Tbs flax oil TOTAL Tropical Trail Mix: 1 Tbs dried coconut (unsweetened) Tbs dried pineapple TOTAL cups lentil soup oz roasted turkey breast cups chopped lettuce tsp olive oil + 2 tsp balsamic vinegar Tbs dried cranberries TOTAL cup low fat cottage cheese TOTAL oz grilled chicken breast, sliced large baked sweet potato with 1 Tbs low fat plain yogurt cup steamed zucchini TOTAL DAILY TOTAL

6 Day 6 1 cup low fat cottage cheese medium pear, chopped fl oz orange juice TOTAL fl oz skim milk TOTAL oz cooked turkey bacon, chopped slices tomato /4 cup hummus cups chopped lettuce Tbs olive oil + 2 tsp balsamic vinegar TOTAL oz deli sliced turkey breast TOTAL Steak Burrito: 1/4 cup cooked brown rice oz flank steak, thinly sliced cup steamed spinach slices tomato whole wheat flour tortilla TOTAL Snack 3 Calories Carbohydrates Protein Fat TOTAL DAILY TOTAL

7 Day 7 1 cup cooked oatmeal (prepared with 1 cup skim milk) Tbs dried cranberries Tbs honey TOTAL Tropical Trail Mix: 1 Tbs dried coconut (unsweetened) Tbs dried pineapple TOTAL oz grilled chicken breast, sliced /4 cup hummus slices tomato whole wheat flour tortilla baked tortilla chips TOTAL /2 cup vanilla frozen yogurt TOTAL oz cooked chicken sausage cups steamed Swiss chard with 1 tsp flax oil + lemon juice slices tomato /2 cups chopped lettuce tsp olive oil + lemon juice to taste TOTAL DAILY TOTAL

8 Recipes: 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 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 Raspberry French Toast Serves: 1 Prep Time: 10 minutes Cook Time: 10 minutes 2 slices whole wheat bread ¼ cup skim milk 1 large egg 1 tsp vanilla extract 1 Tbs rolled oats 1 cup frozen raspberries, unsweetened, thawed 2 Tbs maple syrup Nonstick canola oil cooking spray

9 1) Preheat a large nonstick skillet over medium heat. 2) In a large bowl, combine milk, egg, vanilla and oats; whisk to combine. 3) Soak bread slices in egg mixture for 1 minute and transfer to skillet. 4) Cook for 1-2 minutes per side or until golden brown. 5) Serve topped with raspberries and maple syrup. MEN'S FITNESS FAT TO FIT CHALLENGE CALORIE MEAL PLAN WEEK 7