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Week 1

Monday

Breakfast
Calories
Carbs
Protein
Fat
Tomato & Basil Omelet* (see recipe)




1 large egg
73.5
0.4
6.3
5
2 large egg whites
34.3
0.5
7.2
0.1
1/4 cup chopped tomato
8.1
1.8
0.4
0.1
2 Tbs grated parmesan cheese
43.1
0.4
3.9
2.9
2 Tbs chopped fresh basil
1.4
0.2
0.1
0
TOTAL
160.4
3.3
17.9
8.1
Snack 1
Calories
Carbs
Protein
Fat
25 almonds
173.4
5.9
6.4
15.2
1 medium apple
71.8
19.1
0.4
0.2
TOTAL
245.2
25
6.8
15.4
Lunch
Calories
Carbs
Protein
Fat
4 oz grilled chicken breast, diced
187.1
0
35.2
4.1
2 Tbs dried cranberries
48
11.5
0
0.2
2 Tbs diced avocado
30
1.6
0.4
2.8
3 cups baby spinach
25
5.9
1.7
0.1
1 Tbs olive oil + 2 tsp balsamic vinegar
124
1.3
0
14
TOTAL
414.1
20.3
37.3
21.2
Snack 2
Calories
Carbs
Protein
Fat
6 oz non fat fruit yogurt
160.2
32.4
7.5
0.3
TOTAL
160.2
32.4
7.5
0.3
Dinner
Calories
Carbs
Protein
Fat
4 oz grilled chicken breast, diced
187.1
0
35.2
4.1
1 cup cooked penne pasta
220
42.8
8
1.3
1/2 cup marinara sauce
92.5
14.1
2.4
3
2 Tbs grated parmesan cheese
43.1
0.4
3.9
2.9
3 cups chopped lettuce
24
4.6
1.7
0.4
2 tsp olive oil + 2 tsp balsamic vinegar
39.8
1.3
0
4.5
TOTAL
606.5
63.2
51.2
16.2
Snack 3
Calories
Carbs
Protein
Fat
1 medium banana
105
27
1.3
0.4
1 oz whole wheat pretzels
102
23
3.2
0.7
TOTAL
207
50
4.5
1.1
DAILY TOTAL
1793.4
194.2
125.2
62.3

Tuesday

Breakfast
Calories
Carbs
Protein
Fat
1 cup cooked steel cut oatmeal (prepared with water)
200
36
6.7
3.3
2 Tbs chopped walnuts
81.8
1.7
1.9
8.2
1 Tbs honey
63.8
17.3
0.1
0
1/2 cup blueberries
41.3
10.5
0.5
0.2
TOTAL
386.9
65.5
9.2
11.7
Snack 1
Calories
Carbs
Protein
Fat
1 cup green grapes
110
29
1.2
0.3
3/4 cup low fat cottage cheese
122
4.6
21
1.7
6 whole wheat crackers
60
10
2
1.5
TOTAL
292
43.6
24.2
3.5
Lunch
Calories
Carbs
Protein
Fat
4 oz roasted turkey breast
120
4
22
1
1/2 roasted red pepper
15.5
3.6
0.6
0.2
1 oz part skim mozzarella cheese
80
1
7
6
2 slices multigrain bread, toasted
220
40
8
3
TOTAL
435.5
48.6
37.6
10.2
Dinner
Calories
Carbs
Protein
Fat
4 oz grilled flank steak
210.9
0
31.6
8.4
1 cup steamed green beans with 2 tsp flax oil
148.7
9
2
9.4
3/4 cup cooked whole wheat couscous
142.5
32
5.3
0.75
TOTAL
502.1
41
38.9
18.55
Snack 2
Calories
Carbs
Protein
Fat
1/4 cup dried cranberries
96
23
0
0.4
10 almonds
69.4
2.4
2.6
6.1
TOTAL
165.4
25.4
2.6
6.5
DAILY TOTAL
1781.9
224.1
112.5
50.45

Wednesday

Breakfast
Calories
Carbs
Protein
Fat
Peanut Butter & Banana Shake:




1 oz vanilla protein powder
104
2
24
0
1 Tbs natural peanut butter
105
3
4
8
1 medium banana
105
27
1.3
0.4
1 Tbs wheat germ
25
3
2
0.5
8 fl oz skim milk
85.8
11.9
8.4
0.4
TOTAL
424.8
46.9
39.7
9.3
Snack 1
Calories
Carbs
Protein
Fat
1 slice sprouted wheat bread, toasted
80
15
4
0.5
1 oz low fat Swiss cheese
50
1
8
1.4
1 cup green grapes
110
29
1.2
0.3
TOTAL
240
45
13.2
2.2
Lunch
Calories
Carbs
Protein
Fat
2 cups lentil soup
251.7
40.6
15.6
3
4 oz roasted turkey breast
120
4
22
1
3 cups chopped lettuce
24
4.6
1.7
0.4
2 tsp olive oil + 2 tsp balsamic vinegar
86.2
1.3
0
9
TOTAL
481.9
50.5
39.3
13.4
Snack 2
Calories
Carbs
Protein
Fat
1 bell pepper, sliced
23.8
5.5
1
0.2
1 hard boiled egg
77.5
0.6
6.3
5.3
TOTAL
101.3
6.1
7.3
5.5
Dinner
Calories
Carbs
Protein
Fat
5 oz grilled chicken breast with 1 tsp olive oil + 1 tsp chili powder
281.8
1.4
44.3
10
1 large baked sweet potato + 1 Tbs low fat plain yogurt
180.8
38
4.2
1.7
2 cups broccoli roasted with 2 tsp olive oil
141.4
12.1
5
9
TOTAL
604
51.5
53.5
20.7
DAILY TOTAL
1852
200
153
51.1

Thursday

Breakfast
Calories
Carbs
Protein
Fat
1/2 cup granola
180
36
6
2.5
6 oz low fat vanilla yogurt
140
25
7
1.5
1 medium apple, chopped + 1/2 tsp cinnamon
74.76
20
0.36
0.3
TOTAL
394.76
81
13.36
4.3
Snack 1
Calories
Carbs
Protein
Fat
2 Tbs dried cranberries
48
11.5
0
0.2
10 almonds
69.4
2.4
2.6
6.1
TOTAL
117.4
13.9
2.6
6.3
Lunch
Calories
Carbs
Protein
Fat
Roast Beef & Spinach Wrap:




3 oz roast beef, sliced
135
0
21
4.5
1/2 cup black beans
109.2
19.9
7.2
0.4
2 Tbs salsa
10
3
0
0
1 cup baby spinach
10
2.6
0.6
0
2 Tbs diced avocado
30
1.6
0.4
2.8
1 whole wheat flour tortilla
140
22
4
3
TOTAL
434.2
49.1
33.2
10.7
Snack 2
Calories
Carbs
Protein
Fat
1 medium banana
105
27
1.3
0.4
1/2 cup low fat cottage cheese
81.4
3.1
14
1.2
TOTAL
186.4
30.1
15.3
1.6
Dinner
Calories
Carbs
Protein
Fat
5 oz grilled salmon
327.3
0
36.4
19
2 cups steamed swiss chard with 1 tsp flax oil + lemon juice
110
14.5
6.6
4.8
1 cup sliced cucumber
15.6
3.8
0.3
0.1
TOTAL
452.9
18.3
43.3
23.9
Snack 3
Calories
Carbs
Protein
Fat
1/2 cup blueberries
41.3
10.5
0.5
0.2
1 oz walnuts
185.4
3.9
4.3
18.5
TOTAL
226.7
14.4
4.8
18.7
DAILY TOTAL
1812.36
206.8
112.56
65.5

Friday

Breakfast
Calories
Carbs
Protein
Fat
2 oz cooked turkey bacon
213.9
1.7
16.6
15.6
4 egg whites scrambled
68.6
1
14.4
0.2
1 cup steamed spinach
41.4
6.8
5.4
0.5
1 whole wheat flour tortilla
140
22
4
3
TOTAL
463.9
31.5
40.4
19.3
Snack 1
Calories
Carbs
Protein
Fat
1 medium apple
71.8
19.1
0.4
0.2
1 oz part skim mozzarella cheese
80
1
7
6
TOTAL
151.8
20.1
7.4
6.2
Lunch
Calories
Carbs
Protein
Fat
Asian Shrimp Salad:




5 oz cooked shrimp
140.3
0
29.6
1.5
3 cups mixed greens
30
6
2
0
1 cup sliced cucumber
15.6
3.8
0.3
0.1
1/2 cup canned mandarin oranges (packed in water)
51.6
13
0.8
0.4
1 tsp toasted sesame seeds
17
0.3
0.6
1.7
2 Tbs sliced almonds
83.3
2.5
2.9
7.5
2 Tbs sesame ginger salad dressing
123
2.6
1
12
TOTAL
460.8
28.2
37.2
23.2
Dinner
Calories
Carbs
Protein
Fat
Spicy Turkey Sloppy Joes* (see recipe):




4 oz ground turkey breast sautéed in 1 tsp olive oil
209.6
0
19.9
11
2 Tbs diced onion
8.4
2
0.2
0
1 Tbs tomato paste
12.5
3
0.5
0
1 tsp chili powder
8.2
1.4
0.3
0.4
1 cup chopped spinach
6.9
1.1
0.9
0
1 (6.5 in) large whole wheat pita bread
170.2
35.2
6.3
1.7
1 cup steamed broccoli with 1 tsp olive oil + lemon juice
94.6
11.2
3.71
5.1
TOTAL
510.4
53.9
31.81
18.2
Snack 3
Calories
Carbs
Protein
Fat
6 oz non fat fruit yogurt
160.2
32.4
7.5
0.3
1/2 cup blueberries
41.3
10.5
0.5
0.2
TOTAL
201.5
42.9
8
0.5
DAILY TOTAL
1788.4
176.6
124.81
67.4

Saturday

Breakfast
Calories
Carbs
Protein
Fat
8 oz low fat plain yogurt
133.3
16
10.7
3.3
2 Tbs wheat germ
50
6
4
1
1 Tbs honey
63.8
17.3
0.1
0
1 cup blueberries
82.6
21
1
0.4
1/2 whole wheat english muffin, toasted
67.4
13.5
2.9
0.7
TOTAL
397.1
73.8
18.7
5.4
Snack 1
Calories
Carbs
Protein
Fat
Trail Mix:




1/4 cup dried cranberries
96
23
0
0.4
2 Tbs chopped almonds
66.5
2.3
2.4
5.8
2 Tbs sunflower seeds
85
3
3.5
7.5
TOTAL
247.5
28.3
5.9
13.7
Lunch
Calories
Carbs
Protein
Fat
5 oz turkey burger, cooked
266.5
0
31
14.9
3 cups mixed greens
30
6
2
0
1/4 cup chopped tomato
8.1
1.8
0.4
0.1
2 Tbs diced avocado
30
1.6
0.4
2.8
1 Tbs olive oil + lemon juice
124
1.3
0
14
TOTAL
458.6
10.7
33.8
31.8
Snack 2
Calories
Carbs
Protein
Fat
1 bell pepper, sliced
23.8
5.5
1
0.2
White Bean Dip* (see recipe)




1/2 cup canned cannelloni beans
153.3
28.7
9.5
0.4
2 Tbs chopped scallion + 1 tsp olive oil + 1/2 tsp lemon zest
44.1
0.2
0
4.5
TOTAL
221.2
34.4
10.5
5.1
Dinner
Calories
Carbs
Protein
Fat
4 oz cooked turkey cutlet (breast meat), sliced
154
0
34.1
0.8
1 cup steamed green beans with 2 tsp flax oil
148.7
9
2
9.4
1 cup cooked brown rice
216.5
44.8
5
1.8
TOTAL
519.2
53.8
41.1
12
DAILY TOTAL
1843.6
201
110
68

Sunday

Breakfast
Calories
Carbs
Protein
Fat
2 whole grain waffles
165.2
30.9
4.9
2.5
1 Tbs natural peanut butter
105
3
4
8
1 medium apple
71.8
19.1
0.4
0.2
TOTAL
342
53
9.3
10.7
Snack 1
Calories
Carbs
Protein
Fat
1 cup green grapes
110
29
1.2
0.3
1 oz low fat Swiss cheese
50
1
8
1.4
TOTAL
160
30
9.2
1.7
Lunch
Calories
Carbs
Protein
Fat
3 cups mixed greens
30
6
2
0
4 oz roasted turkey breast
120
4
22
1
1/2 cup chopped tomato
16.2
3.5
0.8
0
1 hard boiled egg
77.5
0.6
6.3
5.3
2 Tbs grated parmesan cheese
43.1
0.4
3.9
2.9
2 Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice
124
0.2
0.1
13.5
1 oz whole wheat pretzels
102
23
3.2
0.7
TOTAL
512.8
37.7
38.3
23.4
Snack 2
Calories
Carbs
Protein
Fat
1 slice whole wheat bread, toasted
110
19
5
1.5
1 Tbs natural peanut butter
105
3
4
8
TOTAL
215
22
9
9.5
Dinner
Calories
Carbs
Protein
Fat
4 oz roasted pork tenderloin
225.5
0
31.2
9
1/2 cup cooked quinoa
106
19.5
3.7
1.6
2 cups steamed swiss chard with 1 tsp flax oil + lemon juice
110
14.5
6.6
4.8
TOTAL
441.5
34
41.5
15.4
Snack 3
Calories
Carbs
Protein
Fat
2 Tbs sunflower seeds
85
3
3.5
7.5
1 cup sliced cucumber
15.6
3.8
0.3
0.1
TOTAL
100.6
6.8
3.8
7.6
DAILY TOTAL
1771.9
183.5
111.1
68.3

Recipes:

Maple Roasted Salmon


Serves: 1
Prep Time: 5 minutes
Cook Time: 15 minutes

4 oz raw wild salmon
1 Tbs maple syrup
1 Tbs rice vinegar

  1. Heat broiler
  2. Place salmon in a baking dish
  3. In a small bowl, combine maple syrup and rice vinegar
  4. Pour syrup mixture over salmon broil for 5-8 minutes until cooked as desired


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Fitness Menu

Fitness Menu for 12 weeks
Week 1                     Week 5                     Week 9
Week 2                     Week 6                     Week 10
Week 3                     Week 7                     Week 11
Week 4                     Week 8                     Week 12