4500 Calories Meal Plan

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Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes


Day 1

Breakfast Calories Carbohydrates Protein Fat
4 whole grain waffles 330.40 61.80g 9.88g 4.98g
2 cups blueberries 229.14 58.26g 2.98g 1.32g
2 Tbs honey 127.68 34.60g 0.12g 0.00g
12 oz soy yogurt 320.00 54.00g 12.00g 6.00g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
TOTAL 1178.73 232.42g 41.68g 13.18g
 
Snack 1 Calories Carbohydrates Protein Fat
½ cup hummus 217.71 24.75g 5.98g 10.57
1 cup cucumber, sliced 14.28 2.57g 0.70g 0.19
LARA Bar - Apple Pie 180.00 23.00g 4.00g 10.00g
TOTAL 411.99 50.32g 10.68g 20.76g
 
Lunch Calories Carbohydrates Protein Fat
Tomato & White Bean Wrap* (see recipe)        
• 1 (8in) whole wheat flour tortilla 143.52 23.62g 3.81g 3.56g
• 1 slice part skim mozzarella cheese 84.56 1.07g 7.27g 5.61g
• ½ cup cooked brown rice 108.22 22.39g 2.52g 0.88g
• ½ cup white kidney bean, canned 100.00 17.00g 6.00g 1.00g
• ¼ cup chopped tomato 8.10 1.76g 0.40g 0.09g
• ¼ cup basil leaves 2.86 0.46g 0.27g 0.06g
8 oz nonfat fruit yogurt 213.07 43.07g 9.97g 0.45g
TOTAL 660.33 109.37g 30.24g 11.65g
 
Snack 2 Calories Carbohydrates Protein Fat
Large Grapefruit Smoothie:        
• 2 oz protein powder 208.00 4.00g 48.00g 0.00g
• 16 fl oz grapefruit juice, unsweetened + 1 cup crushed ice 192.66 45.44g 2.48g 0.50g
TOTAL 400.22 49.44g 50.48g 0.50g
 
Dinner Calories Carbohydrates Protein Fat
5 oz cooked lean hamburger 394.06 0.00g 36.23g 26.56g
2 cups cooked brown rice pasta 400.00 90.00g 10.00g 0.00
2 cups steamed broccoli 109.20 22.40g 7.42g 1.28g
¼ cup chopped sundried tomatoes (packed in oil, drained) 59.00 6.40g 1.40g 3.90g
TOTAL 962.26 118.80g 55.05g 31.74g
 
Snack 3 Calories Carbohydrates Protein Fat
Pineapple Smoothie 2:        
• ½ cup nonfat Greek style yogurt 56.66 4.00g 8.66g 0.00g
• 1 cup frozen pineapple chunks 79.60 20.92g 0.82g 0.18g
• 2 oz protein powder 208.00 4.00g 48.00g 0.00g
• 16 fl oz orange juice 219.64 50.92 3.00g 1.50g
½ whole wheat English muffin, toasted 67.41 13.45g 2.93g 0.70g
2 tsp honey 42.56 11.54g 0.04g 0.00g
TOTAL 673.87 104.83g 63.45g 2.38g
 
DAILY TOTAL 4287.40 665.18g 251.58g 80.21g

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Day 2

Breakfast Calories Carbohydrates Protein Fat
2 Egg Sandwiches:        
• 4 eggs + 4 egg whites scrambled 473.68 6.32g 41.44g 30.02g
• 2 slices cooked turkey bacon 70.00 0.46g 4.30g 5.68g
• 3 slices tomato 8.10 1.76g 0.40g 0.10g
• 2 Whole wheat English muffins, toasted 125.30 25.00g 5.44g 1.30g
TOTAL 677.08 33.54g 51.58g 38.60g
 
Snack 1 Calories Carbohydrates Protein Fat
LARA Bar - Apple Pie 180.00 23.00g 4.00g 10.00g
1 medium apple 71.76 19.06g 0.36g 0.23g
2 oz walnuts 370.82 7.77g 8.64g 36.97g
TOTAL 622.58 49.83g 13.00g 47.20g
 
Lunch Calories Carbohydrates Protein Fat
2 Turkey Sandwiches:        
• 4 slices multigrain bread 261.04 48.26g 10.40g 3.96g
• 12 oz roasted turkey breast, low sodium 336.00 12.00g 60.00g 12.00g
• 1 cup roasted red pepper 48.00 14.40g 0.00g 0.00g
• 2 Tbs light mayonnaise 100.20 2.55g 0.18g 9.87g
2 medium apples 143.52 38.12g 0.72g 0.46g
TOTAL 889.18 115.33g 71.30g 26.29g
 
Snack 2 Calories Carbohydrates Protein Fat
1 slice whole grain bread 68.88 12.91g 2.72g 1.18g
2 Tbs natural almond butter, unsalted 202.56 5.79g 8.83g 16.91g
1 medium orange 61.57 15.39g 1.23g 0.16g
TOTAL 333.01 34.09g 12.78g 18.25g
 
Dinner Calories Carbohydrates Protein Fat
Scallop & Artichoke Pasta        
• 3 cups cooked whole wheat pasta 520.80 111.46g 22.38g 2.26g
• 1 cup artichoke hears, canned & drained 84.00 18.78g 5.85g 0.27g
• 8 oz cooked scallops 249.22 6.69g 47.54g 2.15g
• 1 ½ cups cherry tomatoes, halved 40.22 8.76g 1.96g 0.44g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
TOTAL 1065.75 169.45g 94.43g 6.00g
 
Snack 3 Calories Carbohydrates Protein Fat
2 cups Kashi® Go Lean Crunch cereal 399.62 71.98g 18.54g 6.14g
16 fl oz organic skim milk 171.50 23.76g 16.70g 0.88g
3 cups grapes 184.92 47.34g 1.74g 0.96g
TOTAL 756.04 143.08g 37.00g 7.98g
 
DAILY TOTAL 4343.64 545.32g 278.27g 144.32g

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Day 3

Breakfast Calories Carbohydrates Protein Fat
2 cups cooked oatmeal (prepared with water) 294.84 50.54g 12.17g 4.68g
1 cup blueberries 114.57 29.13g 1.49g 0.66g
½ cup sliced almonds 265.88 9.08g 9.78g 23.29g
TOTAL 675.29 88.75g 23.44g 28.63g
 
Snack 1 Calories Carbohydrates Protein Fat
Large Berry Smoothie:        
2 oz protein powder** 208.00 4.00g 48.00g 0.00g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
2 cups frozen mixed berries 131.22 32.46g 1.28g 1.16g
TOTAL 510.73 60.22g 65.98g 2.04g
 
Lunch Calories Carbohydrates Protein Fat
12 oz roast beef, sliced, low sodium 540.00 0.00g 84.00 18.00g
4 slices low fat Swiss cheese 200.48 3.80g 31.80g 5.72g
8 slices tomato 32.40 7.06g 1.58g 0.36g
4 slices multigrain bread 261.04 48.26g 10.40g 3.96g
4 cups lentil soup 503.72 81.22g 31.16g 6.00g
TOTAL 1552.12 143.73g 81.70g 34.78g
 
Snack 2 Calories Carbohydrates Protein Fat
2 slices whole grain bread 137.76 25.82g 5.44g 2.36g
¼ cup natural almond butter, unsalted 405.12 11.58g 17.66g 33.82g
2 medium oranges 123.14 30.78g 2.26g 0.32g
TOTAL 666.02 68.18g 25.56g 36.50g
 
Dinner Calories Carbohydrates Protein Fat
Chicken Stir Fry* (see recipe)        
• 10 oz skinless chicken breast, cut 311.84 49.62g 65.46g 3.52g
• 2 Tbs canola oil 159.12 0.00g 0.00g 18.00g
• 2 clove garlic, minced 8.94 1.98g 80.52g 23.54g
• 2 cups sliced mushrooms 30.80 4.60g 4.32g 0.48g
• 3 cups green beans 102.30 23.52g 6.00g 0.40g
• ¼ cup low sodium soy sauce 33.70 5.42g 3.28g 0.04g
• 2 Tbs hoisin sauce 70.40 14.10g 1.06g 1.08g
• 2 cups cooked brown rice 432.90 89.54g 10.06g 3.51g
TOTAL 1150.02 139.16g 90.58g 27.06g
 
DAILY TOTAL 4554.18 500.04g 287.26g 129.01g

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Day 4

Breakfast Calories Carbohydrates Protein Fat
3 cups chopped cantaloupe 163.20 39.18g 4.02g 0.90g
1 ½ cups low fat granola 477.68 99.00g 9.90g 5.70g
10 oz nonfat plain yogurt 170.00 12.00g 26.00g 0.00g
TOTAL 810.88 150.18 39.92g 6.60g
 
Snack 1 Calories Carbohydrates Protein Fat
Clif Bar- Cranberry Apple Cherry 230.00 45.00g 10.00g 2.50g
2 oz walnuts 370.82 7.77g 8.64g 36.97g
TOTAL 600.82 52.77g 18.64g 39.47g
 
Lunch Calories Carbohydrates Protein Fat
Greek Salad:        
• 6 cups romaine lettuce 47.94 9.26g 3.46g 0.84g
• 2 cup tomato, chopped 64.80 14.12g 3.16g 0.72g
• 2 oz feta cheese, crumbled 149.68 2.32g 8.06g 12.06g
• 2/3 cup canned chick peas (rinsed /drained) 190.40 36.20g 7.92g 1.82g
• 2 Tbs olive oil 238.68 0.00g 0.00g 27.00g
• 2 Tbs balsamic vinegar 5.40 0.02g 0.00g 0.00g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
2 small orange 90.24 22.56g 1.80g 0.24g
TOTAL 958.64 108.22g 41.12g 43.56g
 
Snack 2 Calories Carbohydrates Protein Fat
¼ cup unsweetened dried cranberries 200.00 45.46g 0.00g 0.00g
¼ cup walnut halves 196.20 4.12g 4.56g 19.56g
1 Tbs dark chocolate chips 54.26 7.21g 0.48g 3.38g
TOTAL 450.46 56.79g 5.04g 22.94g
 
Dinner Calories Carbohydrates Protein Fat
10 oz wild salmon (grilled w/ 2 tsp olive oil and 2 tsp chili powder) 498.22 2.84g 56.86g 27.84g
2 cup steamed mixed vegetables with lemon juice 176.76 40.62g 15.18g 1.00g
1 large baked sweet potato 205.20 47.22g 4.58g 1.42g
1 Tbs low fat sour cream 27.00 0.86g 0.58g 2.40g
TOTAL 907.18 91.54g 77.20g 32.66g
 
Snack 3 Calories Carbohydrates Protein Fat
Large Tropical Smoothie:        
• ½ cup nonfat Greek style yogurt 56.66 4.00g 8.66g 0.00g
• 1 cup frozen mango chunks 107.25 28.05g 0.84g 0.45g
• 2 oz vanilla protein powder* 208.00 4.00g 48.00g 0.00g
• 16 fl oz orange juice 219.64 51.28g 3.00g 1.50g
Whole Wheat English muffin, toasted 134.62 26.90g 5.86g 1.40g
4 tsp honey 85.12 23.08g 0.08g 0.00g
TOTAL 811.49 137.31g 78.32g 3.35g
 
DAILY TOTAL 4539.47 596.81g 260.24g 148.58g

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Day 5

Breakfast Calories Carbohydrates Protein Fat
Veggie Scramble* (see recipe)        
• 4 large eggs 294.00 1.54g 25.16g 19.88g
• 4 large egg whites 68.64 0.96g 14.39g 0.22g
• ½ cup bell pepper, chopped 19.36 4.50g 0.74g 0.22g
• ½ cup mushrooms, sliced 7.70 1.14g 1.08g 0.12g
4 slices whole wheat bread, toasted 277.00 51.70g 10.90g 4.80g
4 tsp trans fat free margarine 112.94 0.00g 0.00g 12.48g
4 tsp all natural fruit spread 53.34 13.34 0.00g 0.00g
TOTAL 832.98 73.18g 52.26g 37.74g
 
Snack 1 Calories Carbohydrates Protein Fat
2 cups cooked oatmeal 294.34 50.46g 12.16g 4.68g
¼ cup sliced almonds 132.94 4.54g 4.88g 11.64g
1 cup sliced strawberries 53.12 12.74g 1.12g 0.50g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
TOTAL 651.91 91.50g 34.86g 17.70g
 
Lunch Calories Carbohydrates Protein Fat
Grilled Shrimp Salad:        
• 8 oz grilled shrimp 224.52 0.00g 47.42g 2.46g
• 6 cups spinach 32.40 6.02g 2.94g 0.32g
• 2 cups carrots 104.96 40.82g 2.38g 0.62g
• 4 tsp sesame oil + 4 tsp lime juice 165.42 1.70g 0.08g 18.16g
TOTAL 675.90 40.82g 67.14g 29.26g
 
Snack 2 Calories Carbohydrates Protein Fat
Large Post Work Out Shake:        
• 16 fl oz low fat milk 204.96 24.36g 16.44g 4.74g
• 2 Tbs honey 128.82 34.92g 0.12g 0.00g
• 2/3 cup frozen blueberries 52.50 12.58g 0.44g 0.66g
• 2 small bananas 179.78 46.14g 2.20g 0.66g
• 1 oz vanilla protein powder 104.00 2.00g 24.00g 0.00g
TOTAL 670.26 119.98g 43.20g 6.06g
 
Dinner Calories Carbohydrates Protein Fat
8 oz grilled flank steak 421.84 0.00g 63.26g 16.78g
4 cups steamed green beans 136.40 31.38g 8.00g 0.52g
4 tsp olive oil + 1 Tbs lemon juice 162.08 1.02g 0.04g 18.00g
2 whole wheat pita (4 in) 148.96 30.80g 5.48g 1.46g
TOTAL 869.28 63.20g 76.80g 36.76g
 
Snack 3 Calories Carbohydrates Protein Fat
2 ½ cups Bran Flakes 320.00 80.40g 9.40g 2.20g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
1 medium banana, sliced 105.02 26.95g 1.29g 0.39g
¼ cup sliced almonds 132.94 4.54g 4.89g 11.65g
TOTAL 643.71 123.77g 23.93g 14.68g
 
DAILY TOTAL 4344.04 512.45g 298.19g 142.20g

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Day 6

Breakfast Calories Carbohydrates Protein Fat
2 PB & J:        
• 2 Tbs low-sugar fruit spread 80.00 20.00g 0.00g 0.00g
• ¼ cup natural peanut butter 420.00 12.00g 14.00g 34.00g
• 4 slices whole wheat bread 275.52 51.64g 10.86g 4.70g
• 16 fl oz organic skim milk 171.50 23.76g 16.70g 0.88g
TOTAL 947.02 83.64g 41.56g 39.58g
 
Snack 1 Calories Carbohydrates Protein Fat
Orange-Banana Smoothie:        
• 2 medium banana 179.78 46.14g 2.20g 0.66g
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• 16 fl oz orange juice 164.21 37.55g 2.99g 1.01g
TOTAL 607.42 87.69g 53.20g 1.67g
 
Lunch Calories Carbohydrates Protein Fat
2 Turkey Sandwiches:        
• 4 slices multigrain bread 261.04 48.26g 10.40g 3.96g
• 12 oz roasted turkey breast, low sodium 336.00 12.00g 60.00g 12.00g
• 1 cup roasted red pepper 48.00 14.40g 0.00g 0.00g
• 6 Tbs hummus 155.62 13.40g 7.40g 9.00g
2 medium apples 143.52 38.12g 0.72g 0.46g
TOTAL 944.18 126.18g 78.52g 25.42g
 
Snack 2 Calories Carbohydrates Protein Fat
1 cup hummus 435.42 49.49g 11.96g 21.13g
20 baby carrots 70.00 16.48g 1.28g 0.26g
20 raw almonds 138.72 4.74g 5.10g 12.16g
TOTAL 644.14 70.71g 18.34g 33.55g
 
Dinner Calories Carbohydrates Protein Fat
2 cups canned Lentil Soup 251.68 40.61g 15.58g 3.00g
1 cup cooked brown rice 216.45 44.77g 5.03g 1.75g
6 oz grilled chick breast 280.66 0.00g 52.67g 6.07g
TOTAL 748.79 85.38g 52.67g 10.82g
 
Snack 3 Calories Carbohydrates Protein Fat
Pita Pizza* (see recipe)        
2 whole wheat pitas (4 in) 148.96 30.80g 5.49g 1.46g
¼ cup marinara sauce 46.25 7.04g 3.22g 1.49g
1 link cooked chicken sausage, sliced 200.00 4.00g 24.00g 12.00g
¾ cup shredded part skim mozzarella cheese 170.63 2.16g 14.67g 11.32g
½ cup bell pepper, chopped 14.90 3.46g 0.64g 0.13g
TOTAL 580.74 47.46g 48.02g 26.40g
 
DAILY TOTAL 4472.29 501.06g 312.92g 137.44g

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Day 7

Breakfast Calories Carbohydrates Protein Fat
2 Egg Sandwiches:        
• 4 eggs + 4 egg whites scrambled 473.68 6.32g 41.44g 30.02g
• 2 slices Canadian bacon 86.94 0.64g 11.40g 3.96g
• 3 slices tomato 8.10 1.76g 0.40g 0.10g
• 2 Whole wheat English muffins, toasted 125.30 25.00g 5.44g 1.30g
TOTAL 694.02 33.72g 58.68g 35.38
 
Snack 1 Calories Carbohydrates Protein Fat
2 Clif Bars (Peanut Butter) 500.00 84.00g 22.00g 12.00g
TOTAL 500.00 84.00g 22.00g 12.00g
 
Lunch Calories Carbohydrates Protein Fat
2 PB & J:        
• 2 Tbs low-sugar fruit spread 80.00 20.00g 0.00g 0.00g
• ¼ cup natural peanut butter 420.00 12.00g 14.00g 34.00g
• 4 slices whole wheat bread 275.52 51.64g 10.86g 4.70g
16 fl oz organic skim milk 171.50 23.76g 16.70g 0.88g
TOTAL 947.02 83.64g 24.86g 39.58g
 
Snack 2 Calories Carbohydrates Protein Fat
32 fl oz vegetable juice, reduced sodium 212.60 44.36g 5.80g 0.96g
12 oz roasted turkey breast (deli sliced) 381.00 26.20g 45.96g 20.40g
TOTAL 593.60 70.56g 51.72g 21.36g
 
Dinner Calories Carbohydrates Protein Fat
2 Turkey Burger Wraps:        
• 8 oz cooked turkey burger 424.64 0.00g 49.76g 23.54g
• 2 slices low fat Swiss cheese 71.40 1.80g 10.72g 2.14g
• 2 Spinach Flour tortillas (10 in) 436.80 71.90g 11.60g 10.86g
• 2 Tbs BBQ sauce 23.44 4.00g 0.56g 0.56g
• ½ cup shredded cabbage 8.40 1.96g 0.50g 0.04g
2 cups sliced cucumber 28.56 5.14g 1.40g 0.38g
4 tsp olive oil and 2 tsp balsamic vinegar 164.48 0.02g 0.00g 18.00g
TOTAL 1157.32 84.82g 74.54g 55.52g
 
Snack 3 Calories Carbohydrates Protein Fat
Double Chocolate Shake:        
• 3 oz chocolate protein powder** mixed with 12 oz water 312.00 6.00g 72.00g 0.00g
• 2 Tbs unsweetened cocoa powder 12.37 2.93g 1.06g 0.74g
• 2 small banana, sliced, frozen 179.78 46.14g 2.20g 0.66g
TOTAL 504.15 55.07g 75.26g 1.40g
 
DAILY TOTAL 4396.11 411.81g 307.06g 160.14g

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** Can substitute soy, hemp, pea, rice protein, or whey powders for use in smoothies.

NOTES:
Bar flavors are used only to provide a calorie and macronutrient recommendation. Any flavor can be substituted, but values will vary slightly.
If meal suggestion lists skim milk, you can substitute soy, almond, or rice milk depending on your preference.

RECIPES


Tomato & White Bean Wrap
Serves: 1
Prep Time: 5 minutes
Cook Time: 1 minute

• 1 (8in) whole wheat flour tortilla
• 1 slice part skim mozzarella cheese
• ½ cup cooked brown rice
• ½ cup white kidney bean, canned
• ¼ cup chopped tomato
• ¼ cup basil leaves

  • Top tortilla with cheese rice, beans, tomato and basil
  • Roll up tightly and microwave for one minute to heat


    • Chicken Stir Fry
    Serves: 1
    Prep Time: 10 minutes
    Cook Time: 10 minutes

    • 5 oz skinless chicken breast, cut
    • 2 tsp canola oil
    • 1 clove garlic, minced
    • 1 cup sliced mushrooms
    • 1 ½ cups green beans
    • 2 Tbs low sodium soy sauce
    • 1 Tbs hoisin sauce

  • Heat a wok or large pot over high heat
  • Add oil and garlic and sauté for 10 seconds
  • Add chicken and 1 Tbs soy sauce, toss and cook for 2 minutes
  • Add vegetables, hoisin sauce and remaining soy sauce
  • Lower heat slightly. Continually toss and cook for another 5 minutes until chicken is cooked and vegetables are slightly tender


    • Veggie Scramble
    Serves: 1
    Prep Time: 5 minutes
    Cook Time: 5 minutes

    • 2 large eggs
    • 2 large egg whites
    • ¼ cup bell pepper, chopped
    • ¼ cup mushrooms, sliced

  • Heat a small nonstick skillet over medium heat
  • In a small bowl, whisk together eggs and egg whites until fluffy. Set aside
  • Spray pan with nonstick spray. Add egg mixture and scramble gently with a spatula for 1-2 minutes as eggs begin to set
  • Add mushrooms and peppers, season with salt and pepper and continue to scramble until eggs are cooked


    • Pita Pizza
    Serves: 1
    Prep Time: 10 minutes
    Cook Time: 12 minutes

    • 2 whole wheat pitas (4 in)
    • ¼ cup marinara sauce
    • 1 link cooked chicken sausage, sliced
    • ¾ cup shredded part skim mozzarella cheese
    • ½ cup bell pepper, chopped

  • Preheat oven to 375°
  • Place pitas on a cookie sheet lined with aluminum foil
  • Top with chicken sausage, scallion, pepper and cheese
  • Bake for 15-20 minutes until cheese is melted and bubbly


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