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Week 2

Monday

Breakfast
Calories
Carbs
Protein
Fat
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
Snack 1
Calories
Carbs
Protein
Fat
2 Tbs dried cherries
48.8
12.8
0
0
1 oz walnuts
185.4
3.9
4.3
18.5
TOTAL
234.2
16.7
4.3
18.5
Lunch
Calories
Carbs
Protein
Fat
1 whole wheat flour tortilla
140
22
4
3
1 slice low fat muenster cheese
76.7
1
6.9
4.9
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
1 Tbs avocado
15
0.8
0.2
1.4
4 oz roasted turkey breast
130.8
4.4
19.6
3.2
TOTAL
377.6
31.7
31.3
12.6
Snack 2
Calories
Carbs
Protein
Fat
1 medium pear
96.3
25.7
0.6
0.2
1 granola bar
140
24
2
4
TOTAL
236.3
49.7
2.6
4.2
Dinner
Calories
Carbs
Protein
Fat
4 oz wild salmon, grilled
262
0
29.2
15.2
1 small sweet potato, diced and roasted with 2 tsp olive oil
182.4
23.6
2.3
9.2
1 cup steamed asparagus
39.6
7.4
4.3
0.4
TOTAL
484
31
35.8
24.8
Snack 3
Calories
Carbs
Protein
Fat
6 oz low fat vanilla yogurt
140
25
7
1.5
1 cup strawberries
57.1
13.7
1.2
0.5
TOTAL
197.1
38.7
8.2
2
DAILY TOTAL
1782.8
197.6
103.4
68.1

Tuesday

Breakfast
Calories
Carbs
Protein
Fat
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
1 cup chopped cantaloupe
54.4
13.1
1.3
0.3
TOTAL
398.6
63.5
18.4
9.2
Snack 1
Calories
Carbs
Protein
Fat
3 oz roast beef, sliced
135
0
21
4.5
10 baby carrot sticks
35
8.2
0.6
0
TOTAL
170
8.2
21.6
4.5
Lunch
Calories
Carbs
Protein
Fat
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
Snack 2
Calories
Carbs
Protein
Fat
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
Dinner
Calories
Carbs
Protein
Fat
4 oz roasted pork tenderloin
225.5
0
31.2
9
2 cups steamed zucchini
57.6
14.2
2.4
0.2
3/4 cup cooked brown rice
162.3
33.6
3.8
1.3
TOTAL
445.4
47.8
37.4
10.5
Snack 3
Calories
Carbs
Protein
Fat
1 medium pear
96.3
25.7
0.6
0.2
TOTAL
96.3
25.7
0.6
0.2
DAILY TOTAL
1779.1
214.9
110.4
55

Wednesday

Breakfast
Calories
Carbs
Protein
Fat
Chocolate Dipped Strawberry Shake:




1 cup strawberries
57.1
13.7
1.2
0.5
1 oz chocolate 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
2 hard boiled eggs
155
1.1
12.6
10.6
TOTAL
401.9
28.7
46.2
11.5
Snack 1
Calories
Carbs
Protein
Fat
1 oz walnuts
185.4
3.9
4.3
18.5
1 medium orange
61.6
15.4
1.2
0.2
TOTAL
247
19.3
5.5
18.7
Lunch
Calories
Carbs
Protein
Fat
Tuna Pasta Salad* (see recipe):




2 oz whole wheat penne pasta
190
40
9
1
3 oz chunk light tuna in water
90
0
19.5
0.8
1/4 cup chopped carrot
13.1
3.1
0.3
0.1
1 Tbs chopped scallion
1.9
0.4
0.1
0
1 Tbs light mayonnaise
49
1.2
0.1
5
3 cups mixed greens
30
6
2
0
10 cherry tomatoes
30.6
6.7
1.5
0.3
TOTAL
404.6
57.4
32.5
7.2
Snack 2
Calories
Carbs
Protein
Fat
6 whole wheat crackers
60
10
2
1.5
1 slice low fat muenster cheese
76.7
1
6.9
4.9
10 baby carrot sticks
35
8.2
0.6
0
TOTAL
171.7
19.2
9.5
6.4
Dinner
Calories
Carbs
Protein
Fat
Tacos:




3 corn tortillas
104.6
21.4
2.7
1.4
4 oz cooked lean ground beef
194
0
29.8
7.4
1/2 cup shredded green cabbage
10.7
2.5
0.6
0.1
2 Tbs salsa + 2 Tbs diced avocado
38.9
3.7
0.9
2.8
1 cup sliced cucumber
15.6
3.8
0.3
0.1
2 tsp olive oil + 2 tsp lime juice
82.1
0.9
0
9
TOTAL
445.9
32.3
34.3
20.8
Snack 3
Calories
Carbs
Protein
Fat
1 medium pear
96.3
25.7
0.6
0.2
TOTAL
96.3
25.7
0.6
0.2
DAILY TOTAL
1767.4
182.6
128.6
64.8

Thursday

Breakfast
Calories
Carbs
Protein
Fat
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
Snack 1
Calories
Carbs
Protein
Fat
6 oz low fat vanilla yogurt
140
25
7
1.5
1 cup strawberries
57.1
13.7
1.2
0.5
TOTAL
197.1
38.7
8.2
2
Lunch
Calories
Carbs
Protein
Fat
Chopped Salad:




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
5 large spanish olive, sliced
25
1
0
2.5
3 oz roast beef, sliced
135
0
21
4.5
1 Tbs walnut oil + 2 tsp red wine vinegar
120.2
0
0
13.6
TOTAL
359.2
18
24.8
21.5
Snack 2
Calories
Carbs
Protein
Fat
1 cup chopped cantaloupe
54.4
13.1
1.3
0.3
1 cup low fat cottage cheese
162.3
6.2
28
2.3
TOTAL
216.7
19.3
29.3
2.6
Dinner
Calories
Carbs
Protein
Fat
Shrimp with Coconut Rice (see recipe):




5 oz raw shrimp + 1 Tbs olive oil
270.2
1.3
28.77
11.5
1 Tbs reduced sodium soy sauce + 1 tsp honey
21.3
5.8
0
0
1/4 cup dry brown rice
140
32
3
1
1/4 cup lite coconut milk
45
0
1
4
1 Tbs chopped scallion
1.9
0.4
0.1
0
1 cup steamed broccoli
31
6
2.6
0.3
TOTAL
509.4
45.5
35.47
16.8
Snack 3
Calories
Carbs
Protein
Fat
1 granola bar
140
24
2
4
TOTAL
140
24
2
4
DAILY TOTAL
1747
206.2
117.17
50.3

Friday

Breakfast
Calories
Carbs
Protein
Fat
1/2 whole wheat english muffin, toasted
67
13.3
2.9
0.7
2 oz smoked salmon
66.3
0
10.4
2.5
1 Tbs low fat vegetable cream cheese
30
1.5
1.5
2.3
2 slices tomato
8
1.2
0.4
0.1
1 medium orange
61.6
15.4
1.2
0.2
TOTAL
232.9
31.4
16.4
5.8
Snack 1
Calories
Carbs
Protein
Fat
4 oz roasted turkey breast
130.8
4.4
19.6
3.2
20 baby carrot sticks
70
16.4
1.2
0
TOTAL
200.8
20.8
20.8
3.2
Lunch
Calories
Carbs
Protein
Fat
2 slices whole wheat bread, toasted
220
38
10
3
2 Tbs almond butter
202.6
6.8
4.8
18.9
1 cup chopped cantaloupe
54.4
13.1
1.3
0.3
TOTAL
477
57.9
16.1
22.2
Dinner
Calories
Carbs
Protein
Fat
5 oz chicken breast, sliced
155.8
0
32.8
1.8
1 cup cooked quinoa
212
40
7.4
3.2
1 cup grilled asparagus
39.6
7.4
4.3
0.4
10 cherry tomatoes
30.6
6.7
1.5
0.3
3 cups chopped lettuce
24
4.6
1.7
0.4
10 cherry tomatoes
30.6
6.7
1.5
0.3
2 tsp olive oil + red wine vinegar
82.1
0.9
0
9
TOTAL
574.7
66.3
49.2
15.4
Snack 3
Calories
Carbs
Protein
Fat
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
1739.8
210.6
107.7
59

Saturday

Breakfast
Calories
Carbs
Protein
Fat
1 cup low fat cottage cheese
162.3
6.2
28
2.3
1 cup chopped cantaloupe
54.4
13.1
1.3
0.3
1 cup strawberries
57.1
13.7
1.2
0.5
1 oz walnuts
185.4
3.9
4.3
18.5
TOTAL
459.2
36.9
34.8
21.6
Snack 1
Calories
Carbs
Protein
Fat
10 baby carrot sticks
35
8.2
0.6
0
1 granola bar
140
24
2
4
TOTAL
175
32.2
2.6
4
Lunch
Calories
Carbs
Protein
Fat
Greek Salad:




3 oz grilled chicken breast, sliced
140
0
26.4
3
1 cup sliced cucumber
15.6
3.8
0.3
0.1
10 cherry tomatoes
30.6
6.7
1.5
0.3
2 oz feta cheese (diced or crumbled)
150
2.4
8
12
3 cups mixed greens
30
6
2
0
2 tsp olive oil + red wine vinegar
82.1
0.9
0
9
TOTAL
448.3
19.8
38.2
24.4
Snack 2
Calories
Carbs
Protein
Fat
3 oz roast beef, sliced
135
0
21
4.5
1/2 cup shredded green cabbage
10.7
2.5
0.6
0.1
1 slice whole wheat bread
110
19
5
1.5
TOTAL
255.7
21.5
26.6
6.1
Dinner
Calories
Carbs
Protein
Fat
4 oz broiled sole with 1 tsp olive + lemon juice
132.6
0
27.4
1.7
2 cups steamed zucchini
57.6
14.2
2.4
0.2
1 sweet potato, baked
162
37.3
3.6
0.3
TOTAL
352.2
51.5
33.4
2.2
Snack 3
Calories
Carbs
Protein
Fat
1 Tbs almond butter
101.3
3
2.5
9.5
1 medium pear
96.3
25.7
0.6
0.2
TOTAL
197.6
28.7
3.1
9.7
DAILY TOTAL
1888
190.6
138.7
68

Sunday

Breakfast
Calories
Carbs
Protein
Fat
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
2 Tbs chopped walnuts
96.7
2.1
2.2
9.5
1 Tbs brown sugar
33
9
0
0
TOTAL
396.4
70.9
10
11.6
Snack 1
Calories
Carbs
Protein
Fat
1 slice whole wheat bread, toasted
110
19
5
1.5
2 Tbs almond butter
202.6
6.8
4.8
18.9
1 cup chopped cantaloupe
54.4
13.1
1.3
0.3
TOTAL
367
38.9
11.1
20.7
Lunch
Calories
Carbs
Protein
Fat
2 cups lentil soup
251.7
40.6
15.6
3
5 oz chicken breast, sliced
155.8
0
32.8
1.8
1 cup sliced cucumber
15.6
3.8
0.3
0.1
2 tsp walnut oil + 2 tsp lime juice
82.1
0.9
0
9
TOTAL
505.2
45.3
48.7
13.9
Dinner
Calories
Carbs
Protein
Fat
4 oz grilled flank steak
210.9
0
31.6
8.4
1 Tbs reduced sodium soy sauce + 1 tsp honey
21.3
5.8
0
0
1 cup chopped broccoli
31
6
2.6
0.3
1 cup chopped asparagus
26.8
5.2
3
0.2
1 cup cooked brown rice pasta
210
44
4
2
TOTAL
500
61
41.2
10.9
DAILY TOTAL
1768.6
216.1
111
57.1

Recipes:

Tuna Pasta Salad

Serves: 1
Prep Time: 20 minutes
Cook Time: 10 minutes

2 oz dry whole wheat penne pasta
3 oz chunk light tuna in water, drained
¼ cup chopped carrot
1 Tbs chopped scallion
1 Tbs light mayonnaise

  1. Cook pasta according to package directions, drain and set aside to cool
  2. In a medium bowl combine tuna, carrot, scallion and mayonnaise; season with salt and pepper to taste.
  3. Add cooked pasta and toss to combine


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 25-30 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



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Week 2                     Week 6                     Week 10
Week 3                     Week 7                     Week 11
Week 4                     Week 8                     Week 12