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 0 1 oz cashews 156.8 8.6 5.2 12.4 TOTAL 205.6 21.4 5.2 12.4 2 slices whole wheat bread, toasted 220 38 10 3 1 slice low fat cheddar cheese 49.1 0.5 6.9 2 1/4 yellow bell pepper 12.6 2.9 0.5 0.1 1/4 cup baby spinach 2.5 0.6 0.1 0 4 oz deli sliced turkey breast 120 4 22 1 TOTAL 404.2 46 39.5 6.1 1 granola bar 140 24 2 4 TOTAL 236.3 49.7 2.6 4.2 4 oz wild salmon, grilled 262 0 29.2 15.2 1 cup chopped kale sautéed with 1 tsp olive oil + 1 tsp garlic 73.5 6.7 2.2 5 1 cup cooked yellow squash 22.5 3 0.8 0 1 cup cooked quinoa 212 38 7.4 3.2 TOTAL 570 47.7 39.6 23.4 1/2 oz cashews 78.4 4.3 2.6 6.2 1 cup strawberries 57.1 13.7 1.2 0.5 TOTAL 135.5 18 3.8 6.7 DAILY TOTAL 1805.2 212.6 111.9 58.8
Day 2 1 cup cooked oatmeal (prepared with skim milk) 232.8 37.1 14.5 2.7 1/2 oz cashews 78.4 4.3 2.6 6.2 1 Tbs brown sugar 33 9 0 0 TOTAL 398.6 63.5 18.4 9.2 3 oz roast beef, sliced 135 0 21 4.5 TOTAL 170 8.2 21.6 4.5 Spinach & Cheese Stuffed Potato: 1 medium baked potato 161 36.6 4.3 0.2 1 cup steamed spinach 41.4 6.8 5.4 0.5 1/4 cup shredded low fat cheddar cheese 48.8 0.5 6.9 2 3 slices cooked turkey bacon, chopped 105 0 6 7.5 TOTAL 356.2 43.9 22.6 10.2 1 slice whole wheat bread, toasted 110 19 5 1.5 2 Tbs almond butter 202.6 6.8 4.8 18.9 TOTAL 312.6 25.8 9.8 20.4 Chicken Soup with Kale* (see recipe) 2 cup vegetable broth 30 6 0 0 3/4 cup frozen peas and carrots 56.3 10.1 3.4 0 4 oz grilled chicken breast, diced 186.7 0 35.2 4 1 cup chopped kale 33.5 6.7 2.2 0.5 1/2 cup black beans 109.2 19.9 7.2 0.4 2 tsp olive oil 80 0 9 TOTAL 495.7 42.7 48 13.9
DAILY TOTAL 1829.4 209.8 121 58.4 Day 3 Strawberry Shake: 1 cup strawberries 57.1 13.7 1.2 0.5 1 oz vanilla protein powder 104 2 24 0 4 ice cubes 0 0 0 0 8 fl oz skim milk 85.8 11.9 8.4 0.4 TOTAL 246.9 27.6 33.6 0.9 1 granola bar 140 24 2 4 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 201.6 39.4 3.2 4.2 Chicken Fajita Rice Bowl*(see recipe) 5 oz chicken breast grilled with 1 tsp olive oil + 1 tsp chili powder 281.8 1.4 44.3 1 1/4 red onion, chopped 16.8 4 0.4 0.8 1 bell pepper, chopped 23.8 5.5 1 0.1 1 cup cooked brown rice 162.3 33.6 3.8 0 TOTAL 484.7 44.5 49.5 1.9 6 whole wheat crackers 60 10 2 1.5 TOTAL 95 18.2 2.6 1.5 Turkey & Asparagus Pasta* (see recipe) 1 Tbs olive oil + 1 tsp minced garlic+ 4 oz ground turkey breast 329.6 0 19.9 25 1 cup steamed asparagus 39.6 7.4 4.3 0.4 2 oz dry brown rice pasta 210 44 4 2 1 cup sliced cucumber 15.6 3.8 0.3 0.1 2 tsp olive oil + 2 tsp red wine vinegar 82.1 0.9 0 9 TOTAL 676.9 56.1 28.5 36.5
DAILY TOTAL 1801.4 211.5 118 45.2 Day 4 1 cup Kashi Go Lean Crunch Cereal 190 36 9 3 8 fl oz skim milk 85.8 11.9 8.4 0.4 2 Tbs dried cherries 48.8 12.8 0 0 TOTAL 324.6 60.7 17.4 3.4 4 oz deli sliced turkey breast 120 4 22 1 1 cup strawberries 57.1 13.7 1.2 0.5 TOTAL 177.1 17.7 23.2 1.5 5 oz chicken breast, sliced 155.8 0 32.8 1.8 3 cups chopped lettuce 24 4.6 1.7 0.4 1 cup chopped tomato 32.4 7.1 1.6 0.4 1/2 cup chopped carrot 22.6 5.3 0.5 0.1 1/2 cup black beans 109.2 19.9 7.2 0.4 1 Tbs olive oil + 2 tsp red wine vinegar 120.2 0 0 13.6 TOTAL 464.2 36.9 43.8 16.7 1 cup low fat cottage cheese 162.3 6.2 28 2.3 TOTAL 216.7 19.3 29.3 2.6 4 oz grilled Mahi Mahi 120 0 28 1.5 1 medium potato, diced and roasted with 2 tsp olive oil 241 36.6 4.3 9.2 2 cups cooked yellow squash 72 16 4 2 TOTAL 433 52.6 36.3 12.7 1 granola bar 140 24 2 4
TOTAL 175 32.2 2.6 4 DAILY TOTAL 1790.6 219.4 152.6 40.9 Day 5 Eggs with Spinach & Sun Dried Tomato: 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1 cup baby spinach 10 2.6 0.6 0 1 Tbs sundried tomatoes, oil packed, drained 14.6 1.6 0.4 1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 8 fl oz skim milk 85.8 11.9 8.4 0.4 TOTAL 302.4 30.5 29.4 7.2 3 oz roast beef, sliced 135 0 21 4.5 TOTAL 170 8.2 21.6 4.5 2 slices whole wheat bread, toasted 220 38 10 3 2 Tbs almond butter 202.6 6.8 4.8 18.9 TOTAL 477 57.9 16.1 22.2 TOTAL 96.3 25.7 0.6 0.2 5 oz grilled shrimp 140.3 0 30 1.5 1 cup cooked quinoa 212 40 7.4 3.2 1 cup grilled asparagus 39.6 7.4 4.3 0.4 3 cups chopped lettuce 24 4.6 1.7 0.4 1/2 cup chopped carrot 22.6 5.3 0.5 0.1 2 tsp olive oil + 2 tsp red wine vinegar 82.1 0.9 0 9 TOTAL 520.6 58.2 43.9 14.9
1 oz cashews 156.8 8.6 5.2 12.4 1/4 dried cherries 97.6 25.6 0 0 TOTAL 254.4 34.2 5.2 12.4 DAILY TOTAL 1820.7 214.7 116.8 61.4 Day 6 1 cup low fat cottage cheese 162.3 6.2 28 2.3 1 cup strawberries 57.1 13.7 1.2 0.5 TOTAL 273.8 33 30.5 3.1 1 granola bar 140 24 2 4 TOTAL 175 32.2 2.6 4 Turkey Bacon BLT: 3 slices cooked turkey bacon, chopped 105 0 6 7.5 1/4 yellow bell pepper 150 2.4 8 12 1/4 cup baby spinach 30 6 2 0 2 slices whole wheat bread, toasted 7.8 1.9 0 3 TOTAL 292.8 10.3 16 22.5 4 oz deli sliced turkey breast 120 4 22 1 TOTAL 216.3 29.7 22.6 1.2 4 oz wild salmon, grilled 262 0 29.2 15.2 1 cup cooked brown rice pasta 210 44 4 2 1 cup chopped kale sautéed with 1 tsp olive oil + 1 tsp garlic 73.5 6.7 2.2 5 1/2 cup chopped carrot 22.6 5.3 0.5 0.1 1/4 yellow bell pepper 12.6 2.9 0.5 0.1 3 cups baby spinach 30 7.8 1.8 0
TOTAL 610.7 66.7 38.2 22.4 1 Tbs almond butter 101.3 3 2.5 9.5 TOTAL 197.6 28.7 3.1 9.7 DAILY TOTAL 1766.2 200.6 113 62.9 Day 7 1 cup cooked hot multigrain cereal (prepared with water) 170.4 34.1 7.2 1.9 1 medium pear, chopped 96.3 25.7 0.6 0.2 1/2 oz cashews 78.4 4.3 2.6 6.2 TOTAL 345.1 64.1 10.4 8.3 1 slice whole wheat bread, toasted 110 19 5 1.5 2 Tbs almond butter 202.6 6.8 4.8 18.9 TOTAL 367 38.9 11.1 20.7 2 cups lentil soup + 3/4 cup frozen peas and carrots 308 50.7 19 3 TOTAL 308 50.7 19 3 3 oz roast beef, sliced 135 0 21 4.5 TOTAL 135 0 21 4.5 Quinoa Salad with Roasted Chicken* (see recipe) 4 oz grilled chicken breast, diced 186.7 0 35.2 4 1/4 yellow bell pepper, diced 12.6 2.9 0.5 0.1 1/2 cup black beans 109.2 19.9 7.2 0.4 1 cup chopped tomato 32.4 7.1 1.6 0.4 1 cup cooked quinoa 212 38 7.4 3.2 1 Tbs olive oil + 2 tsp red wine vinegar + 1/2 tsp chili powder 120.2 0 0 13.6 TOTAL 673.1 67.9 51.9 21.7 DAILY TOTAL 1828.2 221.6 113.4 58.2
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
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