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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.

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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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