3500 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
Tomato & Cheese Omelet:        
• 4 large eggs 294.00 1.54g 25.16g 19.88g
• ¼ cup shredded part-skim mozzarella cheese 85.31 1.08g 7.33g 5.66g
• ¼ cup chopped tomato 8.10 1.76g 0.40g 0.09g
2 slices whole wheat bread, toasted 138.50 25.85g 5.45g 2.40g
2 tsp trans fat free margarine 56.47 0.00g 0.00g 6.24g
2 tsp all natural fruit spread 26.67 6.67g 0.00g 0.00g
TOTAL 609.05 36.90g 38.34g 34.27g
 
Snack 1 Calories Carbohydrates Protein Fat
Clif Bar - Cranberry Apple Cherry 230.00 45.00g 10.00g 2.5g
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
2 cups canned Lentil Soup 251.68 40.61g 15.58g 3.00g
1 cup cooked quinoa with 2 cups spinach (mixed) 254 46.9g 8.9g 3.9g
6 oz grilled chicken breast 280.66 0.00g 52.67g 6.07g
TOTAL 786.34 87.51g 77.15g 12.97g
 
Snack 2 Calories Carbohydrates Protein Fat
Orange-Banana Smoothie 2:        
• 1 medium banana 89.89 23.07g 1.10g 0.33g
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• 12 fl oz orange juice 164.21 37.55g 2.99g 1.01g
TOTAL 462.10 64.62g 52.09g 1.34g
 
Dinner Calories Carbohydrates Protein Fat
8 oz wild salmon (grilled w/1 tsp olive oil and 1 tsp chili powder) 369.81 1.42g 45.29g 19.31g
2 cups steamed broccoli with lemon juice 167.66 34.62g 11.18g 1.92g
1 medium baked sweet potato 102.60 23.61g 2.29g 0.71g
2 tsp low fat sour cream 13.50 0.43g 0.29g 1.20g
TOTAL 652.82 60.08g 59.09g 23.14g
 
Snack 3 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
 
DAILY TOTAL 3523.12 352.20g 255.99g 131.95g

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Day 2

Breakfast 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
 
Snack 1 Calories Carbohydrates Protein Fat
8 oz low fat vanilla yogurt 208.25 33.81g 12.08g 3.06g
2 Tbs raisins 54.19 14.35g 0.56g 0.08g
TOTAL 262.44 48.16g 12.64g 3.14g
 
Lunch Calories Carbohydrates Protein Fat
Rice & Bean Wraps* - 2 serving (see recipe)        
• 2 (8in) whole wheat flour tortilla 287.04 47.24g 7.62g 7.12g
• 2 slices low fat cheddar cheese 96.88g 1.06g 13.64g 3.92g
• 1 cup cooked brown rice 216.44 44.78g 5.04g 1.76g
• 1 cup black beans, canned 218.40 39.74g 14.48g 0.70g
• ½ cup sliced bell pepper 14.90 3.46g 0.64g 0.12g
• ½ cup salsa 35.64 8.26g 2.04g 0.22g
TOTAL 869.30 144.54g 43.46g 13.84g
 
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
Shrimp Pesto:        
• 1 ½ cups cooked whole wheat pasta 260.40 55.73g 11.19g 1.13g
• 2 Tbs basil pesto, prepared 100.00 3.00g 1.60g 10.00g
• 6 oz cooked shrimp 168.30 0.00g 35.55g 1.84g
• ¾ cup cherry tomatoes, halved 20.11 4.38g 0.98g 0.22g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
TOTAL 634.56 74.99g 57.67g 13.63g
 
Snack 3 Calories Carbohydrates Protein Fat
Strawberry Shake 2        
• 2 oz vanilla protein powder** 208.00 4.00g 48.00g 0.00g
• ¾ cup frozen strawberries 37.10 9.68g 0.46g 0.12g
• 8 fl oz apple juice, unsweetened 120.00 30.00g 0.50g 0.00g
TOTAL 365.10 32.68g 48.96g 0.12g
 
DAILY TOTAL 3441.13 492.32g 212.22g 81.91g

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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
2 oz walnuts 370.82 7.77g 8.64g 36.97g
1 pear, chopped 96.28 25.66g 0.63g 0.20g
TOTAL 761.94 83.97g 21.44g 41.85g
 
Snack 1 Calories Carbohydrates Protein Fat
2 hard boiled eggs 155.00 1.12g 12.58g 10.61g
1 medium apple 71.67 19.06g 0.36g 0.23g
8 oz nonfat fruit yogurt 213.07 43.07g 9.97g 0.45g
TOTAL 439.74 63.25g 22.91g 11.29g
 
Lunch Calories Carbohydrates Protein Fat
6 oz roast beef, sliced, low sodium 270.00 0.00g 42.00g 9.00g
2 slices low fat Swiss cheese 100.24 1.90g 15.90g 2.86g
4 slices tomato 16.20 3.53g 0.79g 0.18g
2 slices whole wheat bread 137.76 25.82g 5.43g 2.35g
2 cups lentil soup 251.86 40.61g 15.58g 3.00g
TOTAL 776.06 71.86g 79.70g 17.39g
 
Snack 2 Calories Carbohydrates Protein Fat
Banana Shake        
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• 1 medium banana, sliced frozen 105.02 26.95g 1.29g 0.39g
• 8 fl oz apple juice, unsweetened 120.00 30.00g 0.50g 0.00g
TOTAL 433.02 60.95g 49.79g 0.39g
 
Dinner Calories Carbohydrates Protein Fat
Chicken Stir Fry* (see recipe)        
• 6 oz skinless chicken breast, sliced 187.11 0.00g 39.28g 2.11g
• 2 tsp canola oil 79.56 0.00g 0.00g 9.00g
• 1 clove garlic, minced 4.47 0.99g 40.26g 11.77g
• 1 cup sliced mushrooms 15.40 2.30g 2.16g 0.24g
• 1 ½ cups green beans 51.15 11.76g 3.00g 0.20g
• 2 Tbs low sodium soy sauce 16.85 2.71g 1.64g 0.02g
• 1 Tbs hoisin sauce 35.20 7.05g 0.53g 0.54g
• 2 cup cooked brown rice 432.90 89.54g 10.06g 3.51g
TOTAL 822.64 114.35g 96.93g 27.40g
 
Snack 3 Calories Carbohydrates Protein Fat
6 oz non fat fruit yogurt 160.23 32.39g 7.50g 0.34g
2 medium oranges 123.14 30.78g 2.26g 0.32g
TOTAL 283.37 63.17g 9.76g 0.66g
 
DAILY TOTAL 3516.77 457.55g 280.53g 98.98g

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Day 4

Breakfast 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 vanilla 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
 
Snack 1 Calories Carbohydrates Protein Fat
2 oz whole wheat pretzels 205.26 46.04g 6.30g 1.50g
1 medium apple 71.76 19.06g 0.36g 0.23g
20 raw almonds 138.72 4.74g 5.10g 12.16g
TOTAL 415.74 69.84g 11.76g 13.89g
 
Lunch Calories Carbohydrates Protein Fat
Grilled Tuna Salad:        
• 8 oz grilled tuna 299.38 0.00g 63.94g 2.92g
• 3 cups spinach 16.20 3.01g 1.47g 0.16g
• 1 cup carrots 52.48 20.41g 1.19g 0.31g
• 1 Tbs sesame oil + 1 Tbs lime juice 122.47 0.14g 0.00g 13.50g
TOTAL 490.54 23.56g 66.60g 16.89g
 
Snack 2 Calories Carbohydrates Protein Fat
¼ cup unsweetened dried cranberries 200.00 46.80g 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 58.13g 5.04g 22.94g
 
Dinner Calories Carbohydrates Protein Fat
6 oz grilled flank steak 319.78 0.00g 47.05g 14.00g
2 cup steamed green beans 368.20 15.69g 4.00g 0.26g
2 tsp olive oil and 1 tsp balsamic vinegar 82.24 0.01g 0.00g 9.00g
2 whole wheat pitas (4 in) 148.96 30.80g 5.49g 1.46g
TOTAL 919.18 46.05g 56.54g 24.72g
 
Snack 3 Calories Carbohydrates Protein Fat
2 cups Kashi® Go Lean Crunch cereal 399.62 71.98g 18.54g 6.14g
8 fl oz low fat milk 102.48 12.18g 8.22g 2.37g
TOTAL 502.10 84.16g 26.76g 8.51g
 
DAILY TOTAL 3451.89 386.57g 230.15g 89.33g

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Day 5

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 810.88 150.18g 39.92g 6.60g
 
Snack 1 Calories Carbohydrates Protein Fat
6 whole wheat crackers 106.32 16.46g 2.11g 4.13g
2 oz low fat cheddar cheese 96.88 1.06g 13.64g 3.92g
TOTAL 203.20 17.52g 15.75g 8.05g
 
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
Power Shake:        
• 16 fl oz low fat milk 204.96 24.36g 16.44g 4.74g
• 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 541.24 85.08g 43.08g 6.06g
 
Dinner Calories Carbohydrates Protein Fat
Vegetarian Chilli* - 1 serving (see recipe)        
• 1/3 Tbs olive oil 39.78 0.00g 0.00g 4.50g
• 1/3 onion, chopped 11.20 23.96g 0.25g 0.02g
• 1/3 green bell pepper, chopped 4.96 1.15g 0.21g 0.04g
• 1 garlic clove, minced 4.47 0.99g 0.19g 0.02g
• 1/3 tsp kosher salt + 1/3 Tbs cumin + 1 tsp chili powder 23.58 3.66g 0.99g 1.30g
• ¼ cup button mushrooms, chopped 3.85 0.57g 0.54g 0.06g
• 1/3 (28-ounce) can whole crushed tomatoes with liquid, no salt added 86.49 12.44g 0.00g 0.00g
• 1/3 (15 oz) can black beans, rinsed and drained 128.33 21.00g 8.17g 1.17g
• 1/3 (15 oz) can kidney beans, rinsed and drained 116.67 18.00g 8.00g 0.58g
• 1/3 cup whole kernel corn, frozen 48.11 11.37g 1.65g 0.42g
15 baked tortilla chips 117.65 22.68g 3.12g 1.62g
TOTAL 585.09 115.82g 23.12g 9.73g
 
Snack 3 Calories Carbohydrates Protein Fat
2 LARA bars - Apple Pie 360.00 46.00g 8.00g 20.00g
TOTAL 360.00 46.00g 8.00g 20.00g
 
DAILY TOTAL 3444.59 541.78g 208.47g 75.86g

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Day 6

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 36.88g
 
Snack 1 Calories Carbohydrates Protein Fat
LARA Bar 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 8.64g 36.97g
 
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
8 oz vegetable juice, reduced sodium 53.15 11.09g 1.45g 0.24g
6 oz roasted turkey breast (deli sliced) 190.5 13.10g 22.98g 5.10g
TOTAL 243.65 24.19g 24.43g 5.34g
 
Dinner Calories Carbohydrates Protein Fat
Turkey Burger Wrap:        
• 4 oz cooked turkey burger 212.32 0.00g 24.88g 11.77g
• 1 slice low fat Swiss cheese 35.70 0.90g 5.36g 1.07g
• 1 Spinach Flour tortilla (10 in) 218.40 35.95g 5.80g 5.43g
• 1 Tbs BBQ sauce 11.72 2.00g 0.28g 0.28g
• ¼ cup shredded cabbage 4.20 0.98g 0.25g 0.02g
1 cup sliced cucumber 14.28 2.57g 0.70g 0.19g
2 tsp olive oil and 1 tsp balsamic vinegar 82.24 0.01g 0.00g 9.00g
TOTAL 578.87 42.40g 37.27g 27.76g
 
Snack 3 Calories Carbohydrates Protein Fat
Large 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 3590.29 288.85g 225.00g 147.93g

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Day 7

Breakfast 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 171.50 23.76g 16.70g 0.88g
TOTAL 651.90 91.50g 34.56g 17.70g
 
Snack 1 Calories Carbohydrates Protein Fat
8 oz low fat lemon yogurt 213.34 36.00g 8.00g 4.00g
2 oz protein powder 208.00 4.00g 48.00g 0.00g
1 cup blueberries 114.56 29.12g 1.48g 0.66g
TOTAL 535.90 69.12g 57.48g 4.66g
 
Lunch Calories Carbohydrates Protein Fat
1 large whole wheat pita 170.24 35.20g 6.27g 1.66g
4 slices roasted eggplant 27.48 6.53g 1.16g 0.22g
2 tsp Dijon mustard 10.00 0.00g 0.00g 0.00g
½ cup shredded spinach 3.99 0.77g 0.29g 0.07g
2 cups canned lentil soup 251.68 40.61g 15.58g 3.00g
TOTAL 463.40 83.11g 23.30g 4.95g
 
Snack 2 Calories Carbohydrates Protein Fat
1 large pear 192.56 51.32g 1.26g 0.40g
2 oz pecans 391.80 7.86g 5.20g 40.80g
TOTAL 584.36 59.18g 6.46g 41.20g
 
Dinner Calories Carbohydrates Protein Fat
2 bean burgers, grilled 229.32 30.40g 23.57g 1.56g
2 cups cooked quinoa 508.00 93.80g 17.80g 7.80g
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 905.52 153.00g 50.19g 14.54g
 
Snack 3 Calories Carbohydrates Protein Fat
2 slices wheat bread, toasted 138.50 25.86g 5.44g 2.40g
2 Tbs all natural peanut butter 210.00 6.00g 7.00g 17.00g
TOTAL 348.50 31.86g 12.44g 19.40g
 
DAILY TOTAL 3489.58 487.77g 184.43g 102.45g

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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


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

• 1 (8in) whole wheat flour tortilla
• 1 slice low fat cheddar cheese
• ½ cup cooked brown rice
• ½ cup black beans, canned
• ¾ cup sliced bell pepper
• ¾ cup salsa

  • Top tortilla with cheese rice, beans, pepper and salsa
  • 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


    • Vegetarian Chilli
    Prep time: 15 minutes
    Cook time: 40 minutes

    Serves: 1 (per meal)
    • 1/3 Tbs olive oil
    • 1/3 onion, chopped
    • 1/3 green bell pepper, chopped
    • 1 garlic clove, minced
    • 1/3 tsp kosher salt + 1/3 Tbs cumin + 1 tsp chili powder
    • ¼ cup button mushrooms, chopped
    • 1/3 (15 oz) can black beans, rinsed and drained
    • 1/3 (15 oz) can kidney beans, rinsed and drained
    • 1/3 cup whole kernel corn, frozen

    Serves: 3
    • 1 Tbs olive oil
    • 1/2 cup onion, chopped
    • ½ cup green bell pepper, chopped
    • 3 garlic cloves, minced
    • Spice mix: 2 tsp chili powder + 1 tsp kosher salt + 1 tsp cumin
    • ¾ cup button mushrooms, chopped
    • 1 (28-ounce) can whole crushed tomatoes with liquid, no salt added
    • 1 (15-ounce) can black beans, rinsed and drained
    • 1 (15-ounce) can kidney beans, rinsed and drained
    • 1 cup whole kernel corn, frozen

  • Heat oil in a large pot over medium-high heat.
  • Add onion and pepper and cook for 3-4 minutes.
  • Add garlic and spice mix and continue to cook for an additional 5 minutes.
  • Add mushrooms, tomatoes, beans and corn ; stir and bring mixture to a boil.
  • Reduce heat to medium and simmer uncovered for 20 minutes, stirring occasionally.


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