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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
Veggie Scramble* (see recipe)
• 2 large eggs	147.00	0.77g	12.58g	9.94g
• 2 large egg whites	34.32	0.48g	7.19g	0.11g
• ¼ cup bell pepper, chopped	9.68	2.25g	0.37g	0.11g
• ¼ cup mushrooms, sliced	3.85	0.57g	0.54g	0.06g
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	416.49	36.59g	26.13g	18.86g
Snack 1	Calories	Carbohydrates	Protein	Fat
1 medium apple	71.76	19.06g	0.36g	0.23g
25 raw almonds	173.40	5.93g	6.38g	15.20g
TOTAL	245.16	24.99g	6.74g	15.43g
Lunch	Calories	Carbohydrates	Protein	Fat
Greek Salad:
• 3 cups spinach	23.97	4.63g	1.73g	0.42g
• 1 cup tomato, chopped	32.40	7.06g	1.58g	0.36g
• 1 oz feta cheese, crumbled	74.84	1.16g	4.03g	6.03
• 1/3 cup canned chick peas (rinsed /drained)	95.20	18.10g	3.96g	0.91g
• 1 Tbs olive oil	119.34	0.00g	0.00g	13.50g
• 1 Tbs balsamic vinegar	2.70	0.01g	0.00g	0.00g
8 fl oz organic skim milk	85.75	11.88g	8.35g	0.44g
1 small orange	45.12	11.28g	0.90g	0.12g
TOTAL	479.32	54.11g	20.55g	21.78g
Snack 2	Calories	Carbohydrates	Protein	Fat
Orange-Banana Smoothie:
• 1 medium banana	89.89	23.07g	1.10g	0.33g
• 1 oz protein powder**	104.00	2.00g	24.00g	0.00g
• 8 oz orange juice	109.82	25.46g	1.50g	0.75g
TOTAL	303.71	50.53g	26.60g	1.08g
Dinner	Calories	Carbohydrates	Protein	Fat
5 oz wild salmon (grilled w/1 tsp olive oil and 1 tsp chili powder)	249.11	1.42g	28.43g	13.92g
1 cup steamed broccoli with lemon juice	83.38	17.31g	5.59g	0.96g
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	448.59	42.77g	36.60g	16.79g
Snack 3	Calories	Carbohydrates	Protein	Fat
¼ cup hummus	46.48	4.00g	2.21g	2.69g
1 cup cucumber, sliced	14.28	2.57g	0.70g	0.19
TOTAL	60.76	6.57g	2.91g	2.88g
DAILY TOTAL	1954.03	215.06g	119.53g	76.82g

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Day 2

Breakfast	Calories	Carbohydrates	Protein	Fat
1 ½ cups Bran Flakes	192.00	48.24g	5.64g	1.32 g
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
1 Tbs sliced almonds	33.23	1.14g	1.22g	2.91g
TOTAL	429.46	84.81g	15.59g	8.64g
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 Wrap* (see recipe)
• 1 (8in) whole wheat flour tortilla	143.52	23.62g	3.81g	3.56g
• 1 slice low fat cheddar cheese	48.44	0.53g	6.82g	1.96g
• ½ cup cooked brown rice	108.22	22.39g	2.52g	0.88g
• ½ cup black beans, canned	109.20	19.87g	7.24g	0.35g
• ¼ cup sliced bell pepper	7.45	1.73g	0.32g	0.06g
• ¼ cup salsa	17.82	4.13g	1.02g	0.11g
TOTAL	434.65	72.27g	21.72g	6.92g
Snack 2	Calories	Carbohydrates	Protein	Fat
1 ½ cups grapes	92.46	23.67g	0.87g	0.48g
TOTAL	92.46	23.67g	0.87g	0.48g
Dinner	Calories	Carbohydrates	Protein	Fat
Shrimp Pesto:
• 1 ½ cups cooked whole wheat pasta	260.40	55.73g	11.19g	1.13g
• 1 Tbs basil pesto, prepared	50.00	1.50g	0.80g	5.00g
• 4 oz cooked shrimp	112.26	0.00g	23.71g	1.23g
• 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	541.97	70.09g	44.12g	11.60g
Snack 3	Calories	Carbohydrates	Protein	Fat
Strawberry Shake
• 1 oz vanilla protein powder**	104.00	2.00g	24.00g	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	261.10	41.68g	24.96g	0.12g
DAILY TOTAL	2022.08	340.68g	119.90g	30.91g

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Day 3

Breakfast	Calories	Carbohydrates	Protein	Fat
1 cup cooked oatmeal	147.00	25.20g	6.07g	2.33g
2 Tbs chopped walnuts	95.65	2.01g	2.23g	9.54g
1 pear, chopped	96.28	25.66g	0.63g	0.20g
TOTAL	338.93	52.87g	8.93g	12.07g
Snack 1	Calories	Carbohydrates	Protein	Fat
2 hard boiled eggs	155.00	1.12g	12.58g	10.61g
1 cup strawberries	48.64	11.67g	1.02g	0.46g
1 oz raw almonds	163.86	5.60g	6.03g	14.36g
TOTAL	367.50	18.39g	19.63g	25.42g
Lunch	Calories	Carbohydrates	Protein	Fat
2 cups low salt vegetable soup	200.00	40.00g	4.00g	4.00g
1 medium baked potato, skin on	128.34	29.19g	3.45g	0.18g
½ cup cooked broccoli	27.30	5.60g	1.86g	0.32g
TOTAL	355.64	74.79g	9.31g	4.50g
Snack 2	Calories	Carbohydrates	Protein	Fat
6 whole wheat crackers	106.32	16.46g	2.11g	4.13g
1 cup honeydew melon	63.72	16.09g	0.96g	0.25g
1 string cheese	85.61	1.08g	7.36g	5.68g
TOTAL	255.65	33.63g	10.43g	10.06g
Dinner	Calories	Carbohydrates	Protein	Fat
Chicken Stir Fry* (see recipe)
• 5 oz skinless chicken breast, cut	155.92	24.81g	32.73g	1.76g
• 2 tsp canola oil	79.56	0.00g	0.00g	9.00g
• 1 clove garlic, minced	4.47g	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
1 cup cooked brown rice	216.45	44.77g	5.03g	1.75g
TOTAL	575.01	69.58g	45.29g	13.53g
Snack 3	Calories	Carbohydrates	Protein	Fat
6 oz non fat fruit yogurt	160.23	32.39g	7.50g	0.34g
1 medium orange	61.57	15.39g	1.23g	0.16g
TOTAL	221.80	47.78g	8.73g	0.50g
DAILY TOTAL	2114.53	297.04g	102.31g	66.08g

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Day 4

Breakfast	Calories	Carbohydrates	Protein	Fat
Pineapple Smoothie:
• ¼ cup nonfat Greek style yogurt	28.33	2.00g	4.33g	0.00g
• ½ cup frozen pineapple chunks	39.53	10.46g	0.41g	0.09g
• 1 oz vanilla protein powder**	104.00	2.00g	24.00	0.00g
• 8 fl oz orange juice	109.56	25.05g	1.99g	0.75g
½ whole wheat English muffin, toasted	67.41	13.45g	2.93g	0.67g
1 tsp trans fat free margarine	28.23	0.00g	0.00g	3.34g
2 tsp honey	42.56	11.54g	0.04g	0.00g
TOTAL	419.62	64.50g	33.17g	4.58g
Snack 1	Calories	Carbohydrates	Protein	Fat
1 oz whole wheat pretzels	102.63	23.02g	3.15g	0.74g
1 medium apple	71.76	19.06g	0.36g	0.23g
10 almonds	69.36	2.37g	2.55g	6.08g
TOTAL	243.75	44.45g	6.06g	7.05g
Lunch	Calories	Carbohydrates	Protein	Fat
Grilled Tuna Salad:
• 4 oz grilled tuna	149.69	0.00g	31.97g	1.46g
• ¼ cup steamed edamame	74.39	4.27g	7.15g	3.86g
• 3 cups spinach	16.20	3.01g	1.47g	0.16g
• 1 cup carrots	52.48	12.26g	1.19g	0.31g
• 2 tsp sesame oil + 2 tsp lime juice	82.71	0.85g	0.04g	9.08g
TOTAL	375.38	20.41g	41.83g	14.86g
Snack 2	Calories	Carbohydrates	Protein	Fat
Trail Mix:
• 2 Tbs unsweetened dried cranberries	100.00	23.40g	0.00g	0.00g
• 2 Tbs walnut halves	98.10	2.06g	2.28g	9.78g
• 1 Tbs dark chocolate chips	54.26	7.21g	0.48g	3.38g
TOTAL	252.36	32.67g	2.76g	13.16g
Dinner	Calories	Carbohydrates	Protein	Fat
4 oz grilled flank steak	210.92	0.00g	31.63g	8.39g
2 cup steamed green beans	68.20	15.69g	4.00g	0.26g
2 tsp olive oil	79.56	0.00g	0.00g	9.00g
2 tsp lemon juice	1.48	0.51g	0.02g	0.00g
1 whole wheat pita (4 in)	74.48	15.40g	2.74g	0.73g
TOTAL	434.64	31.60g	38.40g	18.38g
Snack 3	Calories	Carbohydrates	Protein	Fat
1 cup Kashi® Go Lean Crunch cereal	199.81	35.99g	9.27g	3.07g
½ cup blueberries	41.33	10.51g	0.54g	0.24g
8 fl oz organic skim milk	85.75	11.88g	8.35g	0.44g
TOTAL	326.89	58.38g	18.17g	3.75g
DAILY TOTAL	2093.97	252.00g	140.92g	61.79g

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Day 5

Breakfast	Calories	Carbohydrates	Protein	Fat
1 cup chopped cantaloupe	54.40	13.06g	1.34g	0.30g
1 cup strawberries, sliced	53.12	12.75g	1.11g	0.50g
¾ cup low fat granola	238.84	49.50g	4.95g	2.85g
6 oz nonfat plain yogurt	85.00	6.00g	13.00g	0.00g
TOTAL	431.36	81.31g	20.41g	3.65g
Snack 1	Calories	Carbohydrates	Protein	Fat
6 whole wheat crackers	106.32	16.46g	2.11g	4.13g
1 clementine	34.78	8.90g	0.63g	0.11g
1 oz low fat cheddar cheese	48.44	0.53g	6.82g	1.96g
TOTAL	189.54	25.90g	9.56g	6.20g
Lunch	Calories	Carbohydrates	Protein	Fat
Turkey Sandwich:
• 2 slices multigrain bread	130.52	24.13g	5.20g	1.98g
• 3 oz roasted turkey breast, low sodium	84.00	3.00g	15.00g	3.00g
• ¼ cup roasted red pepper	12.00	3.6g	0.00g	0.00g
• 3 Tbs hummus	77.81	6.70g	3.70g	4.50g
• ¼ cup baby spinach	1.73	0.27g	0.21g	0.03g
1 medium apple	71.76	19.06g	0.36g	0.23g
TOTAL	377.82	56.76g	24.48g	9.74g
Snack 2	Calories	Carbohydrates	Protein	Fat
Post Work Out Shake:
• 8 fl oz low fat organic milk	102.48	12.18g	8.22g	2.37g
• 1 Tbs honey	64.41	17.46g	0.06g	0.00g
• 1/3 cup frozen blueberries	26.25	6.29g	0.22g	0.33g
• 1 small banana	89.89	23.07g	1.10g	0.33g
• 1 oz vanilla protein powder	104.00	2.00g	24.00g	0.00g
TOTAL	387.13	60.99g	33.60g	3.03g
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	94.57g	23.12g	9.73g
Snack 3	Calories	Carbohydrates	Protein	Fat
4 oz roasted turkey breast (deli sliced)	127.01	8.73g	15.31g	3.40g
1 oz walnuts, raw	128.00	9.30g	11.50g	6.10g
TOTAL	255.01	18.03g	26.81g	9.50g
DAILY TOTAL	2225.95	337.56g	137.98g	36.35g

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Day 6

Breakfast	Calories	Carbohydrates	Protein	Fat
Egg Sandwich:
• 2 eggs + 2 egg whites scrambled	236.84	3.16g	20.72g	15.01g
• 1 slice Canadian bacon	43.47	0.32g	5.70g	1.98g
• 1 slice tomato	4.05	0.88g	0.20g	0.05g
• Whole wheat English muffin, toasted	62.65	12.50g	2.72g	0.65g
TOTAL	347.02	16.87g	29.34g	17.69g
Snack 1	Calories	Carbohydrates	Protein	Fat
Clif Bar (Cranberry Apple Cherry)	230.00	45.00g	10.00g	2.50g
TOTAL	230.00	45.00g	10.00g	2.50g
Lunch	Calories	Carbohydrates	Protein	Fat
PB & J:
• 1 Tbs low-sugar fruit spread	40.00	10.00g	0.00g	0.00g
• 2 Tbs natural peanut butter	210.00	6.00g	7.00g	17.00g
• 2 slices whole wheat bread	137.76	25.82g	5.43g	2.35g
• 8 fl oz organic skim milk	85.75	11.88g	8.35g	0.44g
TOTAL	473.51	53.07g	20.78g	19.79g
Snack 2	Calories	Carbohydrates	Protein	Fat
8 oz vegetable juice, reduced sodium	53.15	11.09g	1.45g	0.24g
3 oz roasted turkey breast (deli sliced)	95.25	6.55g	11.49g	2.55g
TOTAL	148.41	17.64g	12.93g	2.79g
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	578.66	42.41g	37.27g	27.76g
Snack 3	Calories	Carbohydrates	Protein	Fat
Double Chocolate Shake:
• 1 oz chocolate protein powder** mixed with 6 fl oz water	104.00	2.00g	24.00g	0.00g
• 1 Tbs unsweetened cocoa powder	12.37	2.93g	1.06g	0.74g
• 1 small banana, sliced, frozen	89.89	23.07g	1.10g	0.33g
TOTAL	206.26	28.00g	26.16g	1.07g
DAILY TOTAL	1984.06	203.62g	136.49g	71.60g

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Day 7

Breakfast	Calories	Carbohydrates	Protein	Fat
1 cup cooked oatmeal	147.17	25.23g	6.08g	2.34g
2 Tbs sliced almonds	66.47	2.27g	2.44g	5.82g
½ cup sliced strawberries	26.56	6.37g	0.56g	0.25g
8 fl oz organic skim milk	85.75	11.88g	8.35g	0.44g
TOTAL	339.40	42.36g	16.52g	8.85
Snack 1	Calories	Carbohydrates	Protein	Fat
4 oz low fat fruit soy yogurt	106.67	18.00g	4.00g	2.00g
1 oz protein powder**	104.00	2.00g	24.00g	0.00g
½ cup blueberries	57.28	14.56g	0.74g	0.33g
TOTAL	267.95	34.56g	26.74g	2.33g
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 lettuce	3.99	0.77g	0.29g	0.07g
2 cups lentil soup	251.68	40.61g	15.58g	3.00g
TOTAL	463.40	83.11g	23.30	4.95g
Snack 2	Calories	Carbohydrates	Protein	Fat
1 medium pear	96.28	25.66g	0.63g	0.20g
1 oz walnuts, raw	128.00	4.0g	4.3g	18.30g
TOTAL	224.28	34.96g	12.13g	18.50g
Dinner	Calories	Carbohydrates	Protein	Fat
6 oz cooked shrimp	277.83	0.00g	35.55g	1.84g
1 cup cooked brown rice pasta	200.00	45.00g	5.00g	0.00g
1 cup steamed broccoli	54.60	11.20g	3.71g	0.64g
2 Tbs chopped sundried tomatoes (packed in oil)	29.50	3.20g	1.70g	1.95g
TOTAL	452.40	59.40g	44.97g	4.43g
Snack 3	Calories	Carbohydrates	Protein	Fat
1 slice wheat bread, toasted	69.25	12.93g	2.72g	1.20g
1 Tbs all natural peanut butter	105.00	3.00g	4.50g	8.50g
1 medium apple	71.76	19.06g	0.36g	0.23g
TOTAL	246.01	34.99g	6.58g	9.93g
DAILY TOTAL	1993.44	257.79g	142.24g	48.99g

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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.

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RECIPES

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

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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