Meal Plan: Week 2

Check out the Week 2 Recipes

Day 1

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Day 2

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Day 3

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Day 4

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

Protein

Fat

1 granola bar

140

24

2

4

TOTAL

140

24

2

4

DAILY TOTAL

1747

206.2

117.17

50.3

Day 5

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Day 6

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Day 7

Breakfast

Calories

Carbohydrates 

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

Carbohydrates

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

Carbohydrates

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

Carbohydrates

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

Check out the Week 2 Recipes