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
- Cook pasta according to package directions, drain and set aside to cool
- In a medium bowl combine tuna, carrot, scallion and mayonnaise; season with salt and pepper to taste.
- 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
- 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
- Heat oil in a small skillet. Add shrimp and sauté for 2-3 minutes per side
- Add soy sauce and honey and continue to cook for an additional 2 minutes or until shrimp is completely cooked
- Serve shrimp with cooked rice, garnish with chopped scallion
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