DAY 1
Breakfast
Omelet made with 1 whole egg plus 4 egg whites, bell pepper, tomato, spinach, onion, 1/4 cup low-fat cheese, and salt-free seasoning; 1 piece whole-grain toast
Omelet made with 1 whole egg plus 4 egg whites, bell pepper, tomato, spinach, onion, 1/4 cup low-fat cheese, and salt-free seasoning; 1 piece whole-grain toast
Snack
1 medium apple with 1 tbsp natural peanut or almond butter
1 medium apple with 1 tbsp natural peanut or almond butter
Lunch
4 oz 99% fat-free ground turkey crumbled over salad greens plus 1/2 small sliced avocado and 2 slices of organic lean turkey bacon, served with 1/4 cup low-sodium salsa and 15 baked tortilla chips
4 oz 99% fat-free ground turkey crumbled over salad greens plus 1/2 small sliced avocado and 2 slices of organic lean turkey bacon, served with 1/4 cup low-sodium salsa and 15 baked tortilla chips
Snack
1/2 cup 1% low-sodium cottage cheese
10 almonds
1/2 cup 1% low-sodium cottage cheese
10 almonds
Dinner
3 oz chicken breast and 1 cup whole-wheat linguine, topped with 1/2 cup marinara sauce and 1 tbsp grated cheese to taste; side salad with 2 tbsp of low-fat dressing or balsamic vinegar
3 oz chicken breast and 1 cup whole-wheat linguine, topped with 1/2 cup marinara sauce and 1 tbsp grated cheese to taste; side salad with 2 tbsp of low-fat dressing or balsamic vinegar
Snack
Smoothie made with whey/casein protein powder, blended ice, and 1 tbsp powdered peanut butter; add instant decaf coffee or cinnamon for flavor if you wish
Smoothie made with whey/casein protein powder, blended ice, and 1 tbsp powdered peanut butter; add instant decaf coffee or cinnamon for flavor if you wish
Daily total: 1,672 Calories, 150g protein, 148g carbs, 48.5g fat
DAY 2
Breakfast
Breakfast sandwich made with 1 fried egg cooked with nonstick spray and 1 slice organic, nitrate-free ham on whole-grain flourless English muffin; 1/2 cup fruit salad
Breakfast sandwich made with 1 fried egg cooked with nonstick spray and 1 slice organic, nitrate-free ham on whole-grain flourless English muffin; 1/2 cup fruit salad
Snack
1 scoop of chocolate whey protein powder mixed with almond milk
1 scoop of chocolate whey protein powder mixed with almond milk
Lunch
3 oz cooked chicken or turkey breast with lettuce, tomato, 2 tbsp avocado, and 1 tbsp Dijon mustard on low-carb wrap
3 oz cooked chicken or turkey breast with lettuce, tomato, 2 tbsp avocado, and 1 tbsp Dijon mustard on low-carb wrap
Snack
1 small apple; 1/4 cup unsalted mixed nuts
1 small apple; 1/4 cup unsalted mixed nuts
Dinner
4 oz shrimp stir-fried in 1 tbsp olive oil with 2 cups mixed bell pepper and mushrooms, served over 3/4 cup brown rice
4 oz shrimp stir-fried in 1 tbsp olive oil with 2 cups mixed bell pepper and mushrooms, served over 3/4 cup brown rice
Snack
1 medium pear with 1/2 cup of 1% low-sodium cottage cheese; cup of decaffeinated green or herbal tea
1 medium pear with 1/2 cup of 1% low-sodium cottage cheese; cup of decaffeinated green or herbal tea
Daily total: 1,785 Calories, 125g protein, 142g carbs, 60g fat
DAY 3
Breakfast
1/2 cup old-fashioned quick oats cooked with water; 6 oz non-fat plain Greek yogurt with 1/2 cup blueberries, and cinnamon (to taste)
1/2 cup old-fashioned quick oats cooked with water; 6 oz non-fat plain Greek yogurt with 1/2 cup blueberries, and cinnamon (to taste)
Snack
1 medium apple with 1 oz low-fat cheddar cheese
1 medium apple with 1 oz low-fat cheddar cheese
Lunch
Salad made with 4 oz tuna in water and 1 tbsp Dijon mustard over romaine lettuce, with 4 grape tomatoes, bell pepper, 1/8 cup walnuts, 1/4 cup dried cranberries; 1 slice sprouted wheat-free bread
Salad made with 4 oz tuna in water and 1 tbsp Dijon mustard over romaine lettuce, with 4 grape tomatoes, bell pepper, 1/8 cup walnuts, 1/4 cup dried cranberries; 1 slice sprouted wheat-free bread
Snack
Flour-free cinnamon raisin English muffin (such as Ezekiel) with 2 tbsp low-fat cream cheese; 1/2 cup berries
Flour-free cinnamon raisin English muffin (such as Ezekiel) with 2 tbsp low-fat cream cheese; 1/2 cup berries
Dinner
4 oz lean roast pork with 1/2 cup unsweetened apple sauce, 8 asparagus spears, 4 oz sweet potato or yam
4 oz lean roast pork with 1/2 cup unsweetened apple sauce, 8 asparagus spears, 4 oz sweet potato or yam
Snack
Salad made with 5 hard-boiled egg whites, 2 tbsp avocado, sliced celery, and salt-free seasoning; cup of herbal tea
Salad made with 5 hard-boiled egg whites, 2 tbsp avocado, sliced celery, and salt-free seasoning; cup of herbal tea
Daily total: 1,667 Calories, 124g protein, 203g carbs, 44g fat
DAY 4
Breakfast
Smoothie made with vanilla whey protein, banana, and strawberries, blended with 8 oz almond or soy milk and ice
Smoothie made with vanilla whey protein, banana, and strawberries, blended with 8 oz almond or soy milk and ice
Snack
6 oz plain non-fat Greek yogurt with 1/2 cup fruit and 1/8 cup chopped walnuts
6 oz plain non-fat Greek yogurt with 1/2 cup fruit and 1/8 cup chopped walnuts
Lunch
Smoked turkey breast on two slices whole-grain bread with low-fat mayo or Dijon mustard, lettuce, 1/4 cup low-fat cheese; 15 baked tortilla chips
Smoked turkey breast on two slices whole-grain bread with low-fat mayo or Dijon mustard, lettuce, 1/4 cup low-fat cheese; 15 baked tortilla chips
Snack
Smoothie made with 1 scoop vanilla whey protein powder, 1/2 cup berries, and almond milk
Smoothie made with 1 scoop vanilla whey protein powder, 1/2 cup berries, and almond milk
Dinner
4 oz grilled chicken breast, 1/4 cup mango, 1/3 cup red beans, red bell pepper; topped with 1/3 cup plain non-fat Greek yogurt, cilantro, lime juice
4 oz grilled chicken breast, 1/4 cup mango, 1/3 cup red beans, red bell pepper; topped with 1/3 cup plain non-fat Greek yogurt, cilantro, lime juice
Snack
1 small apple with 1 tbsp natural almond or peanut butter
1 small apple with 1 tbsp natural almond or peanut butter
Daily total: 1,675 Calories, 140g protein, 174g carbs, 50g fat
DAY 5
Breakfast
2 whole-grain waffles with 2 tbsp maple syrup and 1/2 cup fruit; 4 egg whites, scrambled
2 whole-grain waffles with 2 tbsp maple syrup and 1/2 cup fruit; 4 egg whites, scrambled
Snack
2 slices cinnamon raisin flourless bread (such as Ezekiel), 1 tbsp almond butter, 1 tbsp natural strawberry jam
2 slices cinnamon raisin flourless bread (such as Ezekiel), 1 tbsp almond butter, 1 tbsp natural strawberry jam
Lunch
4 oz chicken breast over salad tossed with balsamic vinegar, 2 tbsp avocado; 1 slice of sprouted flourless bread
4 oz chicken breast over salad tossed with balsamic vinegar, 2 tbsp avocado; 1 slice of sprouted flourless bread
Snack
1 scoop of whey protein mixed with water plus 1 tbsp almond butter and 1/2 banana; blended with ice
1 scoop of whey protein mixed with water plus 1 tbsp almond butter and 1/2 banana; blended with ice
Dinner
4 oz grilled salmon; 2 cups steamed broccoli, 5 oz red potatoes
4 oz grilled salmon; 2 cups steamed broccoli, 5 oz red potatoes
Snack
3 oz grilled chicken breast with 2 tbsp avocado and sliced cucumber
3 oz grilled chicken breast with 2 tbsp avocado and sliced cucumber
Daily total: 1,881 Calories, 152g protein, 170g carbs, 51g fat
DAY 6
Breakfast
1 whole egg scrambled with 3/4 cup liquid egg whites plus 1/4 cup low-fat cheese, spinach and tomato wrapped in medium low-carb tortilla; 1/4 cup salsa if desired
1 whole egg scrambled with 3/4 cup liquid egg whites plus 1/4 cup low-fat cheese, spinach and tomato wrapped in medium low-carb tortilla; 1/4 cup salsa if desired
Snack
1 cup whole-grain cereal with 1 cup of unsweetened almond, soy, or 1% milk plus 1/2 cup strawberries
1 cup whole-grain cereal with 1 cup of unsweetened almond, soy, or 1% milk plus 1/2 cup strawberries
Lunch
4 oz lean turkey burger served in a small whole-grain pita with lettuce, tomato, and mustard; 15 baked potato chips
4 oz lean turkey burger served in a small whole-grain pita with lettuce, tomato, and mustard; 15 baked potato chips
Snack
6 oz non-fat plain Greek yogurt with fresh raspberries, cinnamon, and 1/4 cup toasted almond slivers
6 oz non-fat plain Greek yogurt with fresh raspberries, cinnamon, and 1/4 cup toasted almond slivers
Dinner
4 oz grass-fed grilled flank steak served with baby spinach sautéed with 1 tbsp olive oil, sea salt, and pepper to taste; 5 oz baked sweet potato
4 oz grass-fed grilled flank steak served with baby spinach sautéed with 1 tbsp olive oil, sea salt, and pepper to taste; 5 oz baked sweet potato
Snack
Whey or casein protein shake blended with 1 tbsp powdered peanut butter, cinnamon and ice
Whey or casein protein shake blended with 1 tbsp powdered peanut butter, cinnamon and ice
Daily total: 1,805 Calories, 144g protein, 177g carbs, 55.5g fat
DAY 7
Breakfast
1 cup whole-grain cereal with 1 cup 1% milk, soy milk, or almond milk plus 1/2 cup berries
1 cup whole-grain cereal with 1 cup 1% milk, soy milk, or almond milk plus 1/2 cup berries
Snack
1 orange with 10 toasted almonds; 1/2 cup plain non-fat yogurt
1 orange with 10 toasted almonds; 1/2 cup plain non-fat yogurt
Lunch
4 oz grilled salmon over large salad (cucumber, cherry tomatoes, bell pepper, celery, and sweet onion) with 1 tbsp cheese, 1–2 tbsp balsamic vinegar plus 2 brown rice cakes
4 oz grilled salmon over large salad (cucumber, cherry tomatoes, bell pepper, celery, and sweet onion) with 1 tbsp cheese, 1–2 tbsp balsamic vinegar plus 2 brown rice cakes
Snack
12 brown rice crackers topped with sliced bell peppers, 2 tbsp white bean hummus, 1/2 cup 1% low-sodium cottage cheese
12 brown rice crackers topped with sliced bell peppers, 2 tbsp white bean hummus, 1/2 cup 1% low-sodium cottage cheese
Dinner
1/4 cup low-fat cheese and 2 oz turkey or chicken cut up and mixed with diced tomatoes, onion, green peppers, chilies, 1/2 cup black beans, salsa and topped with 2 tbsp avocado
1/4 cup low-fat cheese and 2 oz turkey or chicken cut up and mixed with diced tomatoes, onion, green peppers, chilies, 1/2 cup black beans, salsa and topped with 2 tbsp avocado
Snack
1 sliced medium apple with 1 tbsp soy nut butter or natural peanut butter
1 sliced medium apple with 1 tbsp soy nut butter or natural peanut butter
Daily total: 1,827 Calories, 118g protein, 205g carbs, 52g fat
