Meal Plan: Week 1

Check out the Week 1 Recipes

Day 1

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

 

 

 

Day 2

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

 

Day 3

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

 

Day 4

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

 

Day 5

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

 

Day 6

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Day 7

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Check out the Week 1 Recipes