Meal Plan: Week 5

Day 1

Breakfast

Calories

Carbohydrates 

Protein

Fat

1 cup shredded wheat cereal

166.6

40.7

5.1

0.5

8 fl oz skim milk

85.8

11.9

8.4

0.4

1 medium banana, sliced

105

27

1.3

0.4

TOTAL

357.4

79.6

14.8

1.3

Snack 1

Calories

Carbohydrates

Protein

Fat

1 oz low fat Swiss cheese

50

1

8

1.4

25 almonds

173.4

5.9

6.4

15.2

1 cup strawberries, sliced

57.1

13.7

1.2

0.5

TOTAL

280.5

20.6

15.6

17.1

Lunch

Calories

Carbohydrates

Protein

Fat

5 oz wild salmon, grilled with 1 tsp olive oil

249.1

1.4

28.4

13.9

1/4 cup canned black beans (rinsed & drained)

54.6

10

3.6

0.2

1/2 cup chopped tomato

16.2

3.5

0.8

0

3 cups mixed greens

30

6

2

0

2 Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice

124

0.2

0.1

13.5

TOTAL

473.9

21.1

34.9

27.6

Snack 2

Calories

Carbohydrates

Protein

Fat

1 cup diced pineapple

74.4

19.6

0.8

0.2

6 oz low fat vanilla yogurt

140

25

7

1.5

TOTAL

214.4

44.6

7.8

1.7

Dinner

Calories

Carbohydrates

Protein

Fat

Chicken Fajita Rice Bowl*(see recipe)

 

 

 

 

  • 5 oz chicken breast grilled with 1 tsp olive oil + 1 tsp chili powder

281.8

1.4

44.3

10

  • 1/4 red onion, chopped

16.8

4

0.4

0

  • 1 bell pepper, chopped

23.8

5.5

1

0.2

  • 1 cup cooked brown rice

162.3

33.6

3.8

1.3

TOTAL

484.7

44.5

49.5

11.5

Snack 3

Calories

Carbohydrates

Protein

Fat

TOTAL

0

0

0

0

DAILY TOTAL

1810.9

210.4

122.6

59.2

 

Day 2

Breakfast

Calories

Carbohydrates 

Protein

Fat

Turkey & Egg White Wrap:

 

 

 

 

4 egg whites, scrambled

68.6

1

14.4

0.22

2 oz deli sliced pepper turkey

60

0

13

0.5

1 whole wheat flour tortilla

140

22

4

3

1 large peach

61.2

15

1.4

0.4

TOTAL

329.8

38

32.8

4.12

Snack 1

Calories

Carbohydrates

Protein

Fat

1/2 cup dried apple rings

72.7

19.5

0.3

0.1

3 oz roast beef, sliced

135

0

21

4.5

TOTAL

207.7

19.5

21.3

4.6

Lunch

Calories

Carbohydrates

Protein

Fat

Cheese & Tomato Sandwich:

 

 

 

 

2 slices whole wheat bread, toasted

220

38

10

3

1 oz low fat Swiss cheese

50

1

8

1.4

2 slices tomato + 5 fresh basil leaves

8.7

1.3

1.4

0.1

TOTAL

278.7

40.3

18.5

4.5

Snack 2

Calories

Carbohydrates

Protein

Fat

1 cup low fat cottage cheese

162.3

6.2

28

2.3

1 cup strawberries

57.1

13.7

1.2

0.5

TOTAL

219.4

19.9

29.2

2.8

Dinner

Calories

Carbohydrates

Protein

Fat

5 oz grilled shrimp

140.3

0

29.6

1.5

1 cup steamed Swiss chard

35

7.2

3.3

0.1

Herb Polenta* (see recipe)

 

 

 

 

  • 1/2 corn meal + 1 cup water

220

46

4

2

  • 2 Tbs chopped fresh basil + 1 Tbs olive oil

124

0.2

0.1

13.5

TOTAL

519.3

53.4

37

17.1

Snack 3

Calories

Carbohydrates

Protein

Fat

 2 Tbs raisins

54.2

14.4

0.6

0.1

25 almonds

173.4

5.9

6.4

15.2

TOTAL

227.6

20.3

7

15.3

DAILY TOTAL

1782.5

191.4

145.8

48.42

Day 3

Breakfast

Calories

Carbohydrates 

Protein

Fat

2 whole grain waffles

165.2

30.9

4.9

2.5

2 tsp honey

21.3

5.8

0

0

1/2 cup blueberries

41.3

10.5

0.5

0.2

25 almonds

173.4

5.9

6.4

15.2

TOTAL

401.2

53.1

11.8

17.9

Snack 1

Calories

Carbohydrates

Protein

Fat

1 hard boiled egg

77.5

0.6

6.3

5.3

1 medium banana, sliced

105

27

1.3

0.4

TOTAL

182.5

27.6

7.6

5.7

Lunch

Calories

Carbohydrates

Protein

Fat

2 cups lentil soup

251.7

40.6

15.6

3

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 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

643.2

94.9

47.8

10.1

Dinner

Calories

Carbohydrates

Protein

Fat

4 oz grilled flank steak

210.9

0

31.6

8.4

2 cups broccoli roasted with 1 Tbs olive oil + lemon juice

181.2

12.1

5

14.2

3/4 cup cooked whole wheat couscous

142.5

32

5.3

0.75

TOTAL

534.6

44.1

41.9

23.35

Snack 3

Calories

Carbohydrates

Protein

Fat

1 cup strawberries

57.1

13.7

1.2

0.5

TOTAL

57.1

13.7

1.2

0.5

DAILY TOTAL

1818.6

233.4

110.3

57.55

 

 

 

 

Day 4

Breakfast

Calories

Carbohydrates 

Protein

Fat

1 cup low fat cottage cheese

162.3

6.2

28

2.3

1 cup diced pineapple

74.4

19.6

0.8

0.2

1/2 cup shredded wheat cereal

83.3

20.3

2.5

0.3

1 hard boiled egg

77.5

0.6

6.3

5.3

TOTAL

397.5

46.7

37.6

8.1

Snack 1

Calories

Carbohydrates

Protein

Fat

1/2 cup dried apple rings

72.7

19.5

0.3

0.1

2 Tbs natural peanut butter

210

6

8

16

TOTAL

282.7

25.5

8.3

16.1

Lunch

Calories

Carbohydrates

Protein

Fat

3 oz deli sliced pepper turkey

 

 

 

 

1 oz low fat Swiss cheese

50

1

8

1.4

2 slices tomato

8

1.2

0.4

0.1

1 whole wheat flour tortilla

140

22

4

3

1 large peach

61.2

15

1.4

0.4

TOTAL

259.2

39.2

13.8

4.9

Snack 2

Calories

Carbohydrates

Protein

Fat

6 oz low fat vanilla yogurt

140

25

7

1.5

TOTAL

140

25

7

1.5

Dinner

Calories

Carbohydrates

Protein

Fat

4 oz grilled chicken breast

187.1

0

35.2

4.1

2 Tbs salsa

10

3

0

0

1 small sweet potato, diced and roasted with 2 tsp olive oil

182.4

23.6

2.3

9.2

1 cup steamed Swiss chard

35

7.2

3.3

0.1

8 fl oz skim milk

85.8

11.9

8.4

0.4

TOTAL

500.3

45.7

49.2

13.8

Snack 3

Calories

Carbohydrates

Protein

Fat

 2 Tbs raisins

54.2

14.4

0.6

0.1

25 almonds

173.4

5.9

6.4

15.2

TOTAL

227.6

20.3

7

15.3

DAILY TOTAL

1807.3

202.4

122.9

59.7

 

Day 5

Breakfast

Calories

Carbohydrates 

Protein

Fat

1 cup cooked oatmeal (prepared with 1 cup skim milk)

232.8

37.1

14.5

2.7

2 tsp honey

21.3

5.8

0

0

 2 Tbs raisins + 1/2 tsp cinnamon

54.2

14.4

0.6

0.1

TOTAL

308.3

57.3

15.1

2.8

Snack 1

Calories

Carbohydrates

Protein

Fat

1 cup low fat cottage cheese

162.3

6.2

28

2.3

1 cup strawberries

57.1

13.7

1.2

0.5

TOTAL

219.4

19.9

29.2

2.8

Lunch

Calories

Carbohydrates

Protein

Fat

5 oz grilled shrimp

140.3

0

29.6

1.5

1/2 cup chopped tomato

16.2

3.5

0.8

0

1/4 cup cooked whole wheat couscous

47.5

11

1.8

0.2

3 cups mixed greens

30

6

2

0

2 Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice

124

0.2

0.1

13.5

TOTAL

358

20.7

34.3

15.2

Snack 2

Calories

Carbohydrates

Protein

Fat

2 slices whole wheat bread, toasted

220

38

10

3

1 oz low fat Swiss cheese

50

1

8

1.4

2 slices tomato

8

1.2

0.4

0.1

TOTAL

278

40.2

18.4

4.5

Dinner

Calories

Carbohydrates

Protein

Fat

5 oz broiled pork chop

340

0

40.7

18.5

1/2 cup canned black beans (rinsed & drained)

109.2

19.9

7.2

0.4

3/4 cup cooked brown rice

162.3

33.6

3.8

1.3

1 cup steamed Swiss chard

35

7.2

3.3

0.1

TOTAL

646.5

60.7

55

20.3

DAILY TOTAL

1810.2

198.8

152

45.6

 

 

 

 

 

Day 6

Breakfast

Calories

Carbohydrates 

Protein

Fat

1 Tbs natural peanut butter

105

3

4

8

2 slices whole wheat bread

220

38

10

3

1 large peach

61.2

15

1.4

0.4

TOTAL

386.2

56

15.4

11.4

Snack 1

Calories

Carbohydrates

Protein

Fat

3 oz roast beef, sliced

135

0

21

4.5

1 medium banana

105

27

1.3

0.4

TOTAL

240

27

22.3

4.9

Lunch

Calories

Carbohydrates

Protein

Fat

Grilled Chicken Salad:

 

 

 

 

5 oz chicken breast grilled with 1 tsp olive oil + 1 tsp oregano

281.8

1.4

44.3

10

1/2 cup chopped tomato

16.2

3.5

0.8

0

3 cups mixed greens

30

6

2

0

2 tsp olive oil + lemon juice + 1 tsp honey

79.6

5.8

0

9

TOTAL

407.6

16.7

47.1

19

Snack 2

Calories

Carbohydrates

Protein

Fat

6 oz low fat vanilla yogurt

140

25

7

1.5

TOTAL

140

25

7

1.5

Dinner

Calories

Carbohydrates

Protein

Fat

4 oz wild salmon, grilled

262

0

29.2

15.2

1 cup steamed broccoli

54.6

11.2

3.71

0.6

Herb Polenta* (see recipe)

 

 

 

 

  • 1/2 corn meal + 1 cup water

220

46

4

2

  • 2 Tbs chopped fresh basil + 1 Tbs olive oil

124

0.2

0.1

13.5

TOTAL

660.6

57.4

37.01

31.3

DAILY TOTAL

1834.4

182.1

128.81

68.1

 

 

 

 

 

 

 

Day 7

Breakfast

Calories

Carbohydrates 

Protein

Fat

Strawberry Shake:

 

 

 

 

1 cup strawberries

57.1

13.7

1.2

0.5

1 oz vanilla 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

TOTAL

246.9

27.6

33.6

0.9

Snack 1

Calories

Carbohydrates

Protein

Fat

2 hard boiled eggs

155

1.1

12.6

10.6

1 cup strawberries, sliced

57.1

13.7

1.2

0.5

TOTAL

212.1

14.8

13.8

11.1

Lunch

Calories

Carbohydrates

Protein

Fat

1 sweet potato, baked

162

37.3

3.6

0.3

1 cup steamed Swiss chard

35

7.2

3.3

0.1

2 Tbs chopped fresh basil + 1 Tbs olive oil

124

0.2

0.1

13.5

TOTAL

321

44.7

7

13.9

Snack 2

Calories

Carbohydrates

Protein

Fat

1 cup low fat cottage cheese

162.3

6.2

28

2.3

25 almonds

173.4

5.9

6.4

15.2

TOTAL

335.7

12.1

34.4

17.5

Dinner

Calories

Carbohydrates

Protein

Fat

Turkey Quesadilla* (see recipe)

 

 

 

 

  • 2 oz low fat Swiss cheese, shredded

100

2

16

2.8

  • 1 bell pepper, chopped

23.8

5.5

1

0.2

  • 4 oz deli sliced pepper turkey

120

0

26

1

  • 2 whole wheat flour tortilla

280

44

8

6

  • 1 Tbs chopped scallion

1.9

0.4

0.1

0

  • 2 Tbs salsa

10

3

0

0

TOTAL

535.7

54.9

51.1

10

Snack 3

Calories

Carbohydrates

Protein

Fat

2 cup diced pineapple

150

39.2

1.6

0.4

TOTAL

150

39.2

1.6

0.4

DAILY TOTAL

1801.4

193.3

141.5

53.8