5500 Calories Meal Plan


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

Day 1

Breakfast Calories Carbohydrates Protein Fat
3 cups Bran Flakes 384.00 96.48g 11.28g 2.64g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
2 medium banana, sliced 210.04 53.90g 2.58g 0.58g
¼ cup sliced almonds 132.92 4.56g 4.88g 11.64g
TOTAL 898.47 178.70g 35.44g 15.74g
 
Snack 1 Calories Carbohydrates Protein Fat
Large Fruit Smoothie:        
• 12 fl oz orange juice 164.74 38.18g 2.24g 1.12g
• 10 large strawberries, frozen 37.10 9.68g 0.46g 0.12g
• 2 medium bananas 210.04 53.90g 2.58g 0.78g
• 4 oz protein powder** 416.00 8.00g 96.00g 0.00g
TOTAL 827.88 109.76g 101.28g 2.02g
 
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
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 chicken breast 280.66 0.00g 52.67g 6.07g
TOTAL 748.79 85.38g 73.28g 10.82g
 
Dinner Calories Carbohydrates Protein Fat
10 oz wild salmon (grilled w/ 2 tsp olive oil and 1 tsp oregano) 498.22 2.84g 56.86g 27.84g
2 cups steamed cauliflower 150.76 30.62g 10.18g 1.92g
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 881.18 81.54g 72.70g 33.58g
 
Snack 3 Calories Carbohydrates Protein Fat
2 cups cooked oatmeal (prepared with water) 294.84 50.54g 12.17g 4.68g
3 oz walnuts 557.23 11.66g 12.96g 55.45g
1 pear, chopped 96.28 25.66g 0.63g 0.20g
TOTAL 948.35 87.86g 25.76g 60.33g
 
DAILY TOTAL 5247.85 669.42g 382.66g 147.91g

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Day 2

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 13.34g 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 Tuna Salad:        
• 8 oz grilled tuna 598.76 0.00g 127.88g 5.84g
• 6 cups spinach 64.80 12.04g 5.88g 0.64g
• 2 cups carrots 209.92 81.64g 4.76g 1.24g
• 4 tsp sesame oil + 4 tsp lime juice 330.84 3.40g 0.16g 36.32g
TOTAL 1501.52 81.64g 167.32g 44.04g
 
Snack 2 Calories Carbohydrates Protein Fat
Banana Berry Shake:        
• 16 fl oz low fat milk + 5 ice cubes 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
TOTAL 566.26 117.98g 19.20g 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 736.40 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 657.16 120.37g 23.02g 18.26g
 
Snack 4 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
 
DAILY TOTAL 5579.11 631.87g 395.46g 172.56g

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Day 3

Breakfast Calories Carbohydrates Protein Fat
4 whole grain waffles 430.40 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 1278.73 232.42g 41.68g 13.18g
 
Snack 1 Calories Carbohydrates Protein Fat
1 cup hummus 435.42 49.49g 11.96g 21.13g
2 cups cucumber, sliced 18.56 5.14g 1.40g 0.38g
2 LARA Bars - Apple Pie 360.00 46.00g 8.00g 20.00g
TOTAL 823.98 100.64g 8.00g 41.52g
 
Lunch Calories Carbohydrates Protein Fat
Greek Salad:        
• 6 cups spinach 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
Grapefruit Smoothie:        
• 3 oz protein powder** 312.00 6.00g 72.00g 0.00g
• 16 fl oz grapefruit juice, unsweetened + 1 cup crushed ice 192.66 45.44g 2.48g 0.50g
TOTAL 504.66 51.44g 74.48g 0.50g
 
Dinner Calories Carbohydrates Protein Fat
8 oz poached salmon 502.33 0.00g 56.21g 17.96g
2 cups cooked brown rice pasta 400.00 90.00g 10.00g 0.00g
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 1070.53 118.80g 75.03g 23.14g
 
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 50.92g 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 5310.41 716.35g 317.12g 2.38g

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Day 4

Breakfast Calories Carbohydrates Protein Fat
Breakfast Shake        
• 2 oz vanilla protein powder** 208.00 4.00g 48.00g 0.00g
• ¾ cup frozen blueberries 61.99 15.67g 0.81g 0.36g
• 10 fl oz orange juice 136.84 31.29g 2.49g 0.84g
• 1 medium banana 105.02 26.95g 1.29g 0.39g
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 621.82 102.90g 55.56g 2.29g
 
Snack 1 Calories Carbohydrates Protein Fat
Strawberry Shake        
• 2 oz vanilla protein powder** 208.00 4.00g 48.00g 0.00g
• 1 ½ cups frozen strawberries 74.20 19.36g 0.92g 0.24g
• 16 fl oz apple juice, unsweetened 240.00 60.00g 1.00g 0.00g
TOTAL 522.20 83.36g 49.92g 0.24g
 
Lunch Calories Carbohydrates Protein Fat
2 Tuna on Rye:        
• 8 oz canned chunk light tuna 133.04 0.00g 57.86g 1.86g
• 2 Tbs plain yogurt 18.68 1.42g 1.06g 1.00g
• 10 spanish olives, chopped 80.96 4.40g 0.60g 3.52g
• 4 slices whole grain rye bread 331.52 61.82g 10.88g 4.22g
3 oz whole wheat pretzels 306.20 69.06g 9.44g 2.20g
TOTAL 1002.14 136.70g 79.84g 16.80g
 
Snack 2 Calories Carbohydrates Protein Fat
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 404.22 49.44g 38.48g 0.50g
 
Dinner Calories Carbohydrates Protein Fat
1 cup cooked edamame 297.56 17.08g 40.62g 15.43
2 cups cooked whole wheat pasta 500.00 90.00g 10.00g 0.00g
2 cups steamed broccoli 109.20 22.40g 7.42g 1.28g
¼ cup tuna (packed in oil, drained) 105.00 0.00g 15.03g 4.58g
TOTAL 1011.76 129.48g 73.07g 21.29g
 
Snack 3 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 4 Calories Carbohydrates Protein Fat
¾ cup almonds 619.91 21.17g 22.80g 54.31g
TOTAL 619.91 21.17g 22.80g 54.31g
 
DAILY TOTAL 5339.37 607.87g 394.21g 150.95g

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Day 5

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
Fruit Smoothie:        
• 12 fl oz orange juice 164.74 38.18g 2.24g 1.12g
• 10 large strawberries, frozen 37.10 9.68g 0.46g 0.12g
• 2 medium bananas 210.04 53.90g 2.58g 0.78g
• 4 oz protein powder** 416.00 8.00g 96.00 0.00g
TOTAL 827.88 109.76g 101.28g 2.02g
 
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 947.02 107.40g 41.56g 39.58g
 
Snack 2 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
 
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 170.70g 27.06g
 
Snack 3 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
 
DAILY TOTAL 5420.25 672.29g 426.90g 165.92g

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Day 6

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
• 3 oz protein powder ** 312.00 6.00g 72.00g 0.00g
• 16 fl oz orange juice 219.64 50.92g 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 777.87 106.83g 87.45g 2.38g
 
Snack 1 Calories Carbohydrates Protein Fat
Double Chocolate Shake:        
• 3 oz chocolate protein powder** mixed with 6 oz water 312.00 6.00g 72.00g 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 418.26 32.00g 74.16g 1.07g
 
Lunch Calories Carbohydrates Protein Fat
2 Tuna on Rye:        
• 8 oz canned chunk light tuna 133.04 0.00g 57.86g 1.86g
• 2 Tbs plain yogurt 18.68 1.42g 1.06g 1.00g
• 10 spanish olives, chopped 80.96 4.40g 0.60g 3.52g
• 4 slices whole grain rye bread 331.52 61.82g 10.88g 4.22g
3 oz whole wheat pretzels 306.20 69.06g 9.44g 2.20g
TOTAL 1002.14 136.70g 79.84g 12.80g
 
Snack 2 Calories Carbohydrates Protein Fat
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 404.22 49.44g 50.48g 0.50g
 
Dinner Calories Carbohydrates Protein Fat
12 oz grilled firm tofu 611.07 12.13g 50.74g 24.72g
2 cups cooked brown rice pasta 400.00 90.00g 10.00g 0.00g
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 1179.27 130.93g 69.56g 29.90g
 
Snack 3 Calories Carbohydrates Protein Fat
Spicy Turkey Burger        
• 8 oz cooked turkey burger 424.64 0.00g 49.76g 23.54g
• 2 slices low fat pepper jack cheese 96.30 1.67g 10.60g 3.87g
• 1 whole wheat bun 270.80 42.90g 6.50g 4.06g
• 2 Tbs salsa 8.91 2.07g 0.51g 0.05g
• ½ cup shredded lettuce 3.99 0.77g 0.29g 0.07g
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 997.68 52.57g 69.06g 49.97g
 
Snack 4 Calories Carbohydrates Protein Fat
¾ cup almonds 619.91g 21.17g 22.80g 54.31g
TOTAL 619.91g 21.17g 22.80g 54.31g
 
DAILY TOTAL 5399.35 539.64g 453.35g 150.93g

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Day 7

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 947.02 107.40g 41,56 39.58g
 
Snack 1 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
 
Lunch Calories Carbohydrates Protein Fat
12 oz roast beef, sliced, low sodium 540.00 0.00g 84.00g 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 158.94g 34.78g
 
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 8.94g 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 1150.02 188.78g 170.70g 50.57g
 
Snack 3 Calories Carbohydrates Protein Fat
1 egg + 4 egg whites, scrambled 139.90 2.30g 21.15g 7.67g
2 cinnamon raisin bagels, toasted 644.28 130.28g 23.02g 4.02g
2 Tbs cream cheese 69.80 0.53g 1.51g 6.97g
8 oz grapefruit juice, unsweetened 96.41 22.74g 1.24g 0.25g
TOTAL 950.39 155.85g 46.92g 18.91g
 
DAILY TOTAL 5543.73 721.94g 496.64g 169.26g

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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

Veggie Scramble

Serves: 1
Prep Time: 5 minutes
Cook Time: 5 minutes

• 4 large eggs
• 4 large egg whites
• ½ cup bell pepper, chopped
• ½ 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
  • Chicken Stir Fry

    Serves: 1
    Prep Time: 10 minutes
    Cook Time: 10 minutes

    • 10 oz skinless chicken breast, cut
    • 2 Tbs canola oil
    • 2 clove garlic, minced
    • 2 cups sliced mushrooms
    • 3 cups green beans
    • ¼ cup low sodium soy sauce
    • 2 Tbs hoisin sauce
    • 2 cups cooked brown rice

  • 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
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