MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 3

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 1.2 0.3 0 1/4 cup hummus 103.8 8.9 4.9 6 TOTAL 109.8 10.1 5.2 6 5 oz wild salmon, grilled with 1 tsp olive oil 249.1 1.4 28.4 13.9 1/4 cup chick peas 71.4 13.6 3 0.7 3 cups mixed greens 30 6 2 0 2 Tbs balsamic vinaigrette 120 0 0 12 TOTAL 470.5 21 33.4 26.6 1 cup low fat cottage cheese 162.3 6.2 28 2.3 1 Tbs ground flax seed 37.4 2 1.3 3 1 medium green apple 71.8 19 0.4 0.2 TOTAL 271.5 27.2 29.7 5.5 Chicken & Peppers* (see recipe) 5 oz raw chicken breast, sliced 155.9 0 32.7 1.8 1 tsp minced ginger 1.6 0.4 0 0 1/4 red onion, chopped 16.8 4 0.4 0 1 bell pepper, chopped 23.8 5.5 1 0.2 1 Tbs soy sauce + 1 tsp chili sauce 17.2 3.4 0.6 0.2 1 cup cooked brown rice 216.5 44.8 5 1.8 TOTAL 431.8 58.1 39.7 4 1/2 oz pecans 98 2 1.3 10.2 TOTAL 159.9 15.8 3.3 10.9 DAILY TOTAL 1838.8 185.9 130.6 65.4

Day 2 1 1/4 cups raisin bran 221.9 53.8 6.5 1.8 8 fl oz skim milk 85.8 11.9 8.4 0.4 TOTAL 307.7 65.7 14.9 2.2 1/4 cup dried apricots 78.8 15.4 1.3 0.1 TOTAL 78.8 15.4 1.3 0.1 4 oz roasted turkey breast 120 4 22 1 1 slice low fat cheddar cheese 49.1 0.5 6.9 2 1 cup lettuce 5.4 1 0.5 0.1 1/4 cup hummus 103.8 8.9 4.9 6 2 slices whole grain rye bread, toasted 165.8 30.9 5.4 2.1 TOTAL 444.1 45.3 39.7 11.2 Roasted Eggplant Dip* (see recipe): 2 cups eggplant + 1 cup red bell pepper roasted with 2 tsp olive 153 17.6 2.3 9.7 oil 1 clove garlic + 1 Tbs parsley 5.8 1.2 0.3 0.1 6 whole wheat crackers 60 10 2 1.5 TOTAL 218.8 28.8 4.6 11.3 5 oz turkey cutlets grilled with 1 tsp olive oil 272.25 0 31 14 1 medium baked yukon gold potato 161 36.6 4.3 0.2 1 cup steamed swiss chard 35 7.2 3.3 0.1 TOTAL 468.25 43.8 38.6 14.3 25 almonds 173.4 5.9 6.4 15.2 1 medium green apple 71.8 19 0.4 0.2 TOTAL 245.2 24.9 6.8 15.4 DAILY TOTAL 1762.85 223.9 105.9 54.5

Day 3 2 Tbs natural peanut butter 210 6 8 16 1 whole wheat english muffin, toasted 126.4 25.3 4.9 1.1 TOTAL 398.3 45.1 14.9 17.8 2 cups air popped popcorn 61.9 12.4 2.1 0.7 1/4 cup dried apricots 78.8 15.4 1.3 0.1 TOTAL 140.7 27.8 3.4 0.8 1 hard boiled egg 77.5 0.5 6.3 5.3 1 oz low fat feta cheese, crumbled 58.4 0.8 5.8 3.8 1/4 cup chick peas 71.4 13.6 3 0.7 3 cups mixed greens 30 6 2 0 2 Tbs balsamic vinaigrette 120 0 0 12 1 Tbs ground flax seed 37.4 2 1.3 3 1 medium green apple, chopped 71.8 19 0.4 0.2 TOTAL 466.5 41.9 18.8 25 25 almonds 173.4 5.9 6.4 15.2 20 celery sticks 12 2.4 0.6 0 TOTAL 185.4 8.3 7 15.2 Mustard Glazed Cod* (see recipe) 5 oz wild cod 116.2 0 25.2 1 2 tsp Dijon mustard 10 2 0 0 1 tsp olive oil 40 0 0 4.5 2 tsp honey 21.3 5.8 0 0 1/4 red onion, chopped 16.8 4 0.4 0 1 bell pepper, chopped 23.8 5.5 1 0.2 1/2 cup cooked quinoa 106 19.5 3.7 1.6 TOTAL 334.1 36.8 30.3 7.3 1 grapefruit 81.9 20.7 1.6 0.3 1 cup low fat cottage cheese 162.3 6.2 28 2.3

TOTAL 244.2 26.9 29.6 2.6 DAILY TOTAL 1769.2 186.8 104 68.7 Day 4 1 cup cooked oatmeal (prepared with 1 cup skim milk) 232.8 37.1 14.5 2.7 1/2 oz pecans 98 2 1.3 10.2 2 tsp honey 21.3 5.8 0 0 TOTAL 414 58.7 17.8 13.6 3 oz roast beef, sliced 135 0 21 4.5 10 celery sticks 6 1.2 0.3 0 6 whole wheat crackers 60 10 2 1.5 TOTAL 201 11.2 23.3 6 2 cups lentil soup 251.7 40.6 15.6 3 Grilled Eggplant Pita* (see recipe): 1 cup sliced roasted eggplant 1 oz low fat feta cheese, crumbled 58.4 0.8 5.8 3.8 1 bell pepper, chopped 23.8 5.5 1 0.2 1 cup lettuce 5.4 1 0.5 0.1 1 small (4 in) whole wheat pita 74.5 15.4 2.7 0.7 TOTAL 413.8 63.3 25.6 7.8 ½ oz pecans 98 2 1.3 10.2 TOTAL 98 2 1.3 10.2 4 oz ground turkey breast sautéed in 1 tsp olive oil 209.6 0 19.9 11 1/2 cup marinara sauce 92.5 14.1 2.4 3 1 cup cooked whole wheat spaghetti 173.6 37.2 7.5 0.8 1 cup steamed swiss chard 35 7.2 3.3 0.1 TOTAL 510.7 58.5 33.1 14.9 2 cups air popped popcorn 61.9 12.4 2.1 0.7 1 medium green apple 71.8 19 0.4 0.2 TOTAL 133.7 31.4 2.5 0.9 DAILY TOTAL 1771.2 225.1 103.6 53.4

Day 5 4 egg whites, scrambled 68.6 1 14.4 0.22 1 slice low fat cheddar cheese 49.1 0.5 6.9 2 1/4 cup diced bell pepper 7.4 1.7 0.3 0.1 1 whole wheat flour tortilla 140 22 4 3 TOTAL 265.1 25.2 25.6 5.32 Blackberry Shake: 2 tsp honey 21.3 5.8 0 0 8 fl oz skim milk 85.8 11.9 8.4 0.4 4 ice cubes 0 0 0 0 TOTAL 169 31.5 10.4 1.1 2 cups Vegetarian Chili 400 80 22 3 1 medium green apple 71.8 19 0.4 0.2 TOTAL 471.8 99 22.4 3.2 1/2 oz pecans 98 2 1.3 10.2 1/4 cup dried apricots 78.8 15.4 1.3 0.1 TOTAL 176.8 17.4 2.6 10.3 5 oz broiled pork chop 340 0 40.7 18.5 1 oz low fat feta cheese, crumbled 58.4 0.8 5.8 3.8 1 bell pepper, chopped 23.8 5.5 1 0.2 3 cups mixed greens 30 6 2 0 2 Tbs balsamic vinaigrette 120 0 0 12 TOTAL 572.2 12.3 49.5 34.5 1 grapefruit 81.9 20.7 1.6 0.3 TOTAL 81.9 20.7 1.6 0.3 DAILY TOTAL 1736.8 206.1 112.1 54.72

Day 6 1 slice whole wheat bread, toasted 110 19 5 1.5 2 Tbs natural peanut butter 210 6 8 16 1 Tbs apricot jam 48.4 12.9 0.1 0 TOTAL 368.4 37.9 13.1 17.5 4 oz roasted turkey breast 120 4 22 1 1 slice low fat cheddar cheese 49.1 0.5 6.9 2 1 medium green apple, sliced 71.8 19 0.4 0.2 TOTAL 240.9 23.5 29.3 3.2 1 1/4 cup cooked brown rice pasta 210 44 4 2 1/2 cup marinara sauce 92.5 14.1 2.4 3 1 cup lettuce 5.4 1 0.5 0.1 1 Tbs balsamic vinaigrette 60 0 0 6 TOTAL 367.9 59.1 6.9 11.1 Roasted Eggplant Dip* (see recipe): 2 cups eggplant + 1 cup red bell pepper roasted with 2 tsp olive 153 17.6 2.3 9.7 oil 1 clove garlic + 1 Tbs parsley 5.8 1.2 0.3 0.1 10 celery sticks 6 1.2 0.3 0 TOTAL 164.8 20 2.9 9.8 Steak Salad: 4 oz grilled flank steak, thinly sliced 210.9 0 31.6 8.4 1/4 cup chick peas 71.4 13.6 3 0.7 3 cups mixed greens 30 6 2 0 2 Tbs balsamic vinaigrette 120 0 0 12 TOTAL 432.3 19.6 36.6 21.1 1 cup low fat cottage cheese 162.3 6.2 28 2.3

TOTAL 224.2 20 30 3 DAILY TOTAL 1798.5 180.1 118.8 65.7 Day 7 2 slices whole grain rye bread, toasted 165.8 30.9 5.4 2.1 1 slice low fat cheddar cheese 49.1 0.5 6.9 2 4 oz roasted turkey breast 120 4 22 1 1 grapefruit 81.9 20.7 1.6 0.3 TOTAL 416.8 56.1 35.9 5.4 2 cups air popped popcorn 61.9 12.4 2.1 0.7 1 bell pepper, sliced 23.8 5.5 1 0.2 1/4 cup hummus 103.8 8.9 4.9 6 TOTAL 189.5 26.8 8 6.9 Roasted Potato Salad: 1 medium yukon gold potato, boiled, drained and chopped 161 36.6 4.3 0.2 10 celery sticks, chopped 6 1.2 0.3 0 ¼ cup chick peas 71.4 13.6 3 0.7 3 cups mixed greens 30 6 2 0 3 oz grilled chicken breast, sliced 140 0 26.4 3 2 Tbs balsamic vinaigrette 120 0 0 12 TOTAL 528.4 57.4 36 15.9 2 Tbs natural peanut butter 210 6 8 16 6 whole wheat crackers 60 10 2 1.5 TOTAL 331.9 29.8 12 18.2 Pepper & Cheese Omelet* (see recipe): : 1/4 red onion, chopped 16.8 4 0.4 0 1 bell pepper, chopped 23.8 5.5 1 0.2 2 large eggs 147 0.8 12.6 9.9 1 slice low fat cheddar cheese 49.1 0.5 6.9 2 TOTAL 236.7 10.8 20.9 12.1

1 medium green apple 71.8 19 0.4 0.2 TOTAL 71.8 19 0.4 0.2 DAILY TOTAL 1775.1 199.9 113.2 58.7 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 15-30 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

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

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 - 1800 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