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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
Mushroom Omelette* (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
• ¼ cup chopped red onion	16.80	4.04g	0.37g	0.03g
• 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	13.34	0.00g	0.00g
TOTAL	830.42	72.72g	51.89g	37.55g
Snack 1	Calories	Carbohydrates	Protein	Fat
2 medium apples	143.52	38.12g	0.72g	0.46g
50 raw almonds	346.80	11.86g	12.76g	30.40g
TOTAL	490.32	49.98g	13.38g	30.86g
Lunch	Calories	Carbohydrates	Protein	Fat
Cranberry & Goat Cheese Salad:
• 6 cups baby spinach leaves	47.94	9.26g	3.46g	0.84g
• ¼ cup dried cranberries	100.00	23.40g	0.00g	0.00g
• 2 oz goat cheese, crumbled	151.96	0.50g	10.50g	11.95g
• 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	996.13	115.70g	40.38g	42.73g
Snack 2	Calories	Carbohydrates	Protein	Fat
Orange-Banana Smoothie:
• 2 medium banana	179.78	46.14g	2.20g	0.66g
• 2 oz protein powder**	208.00	4.00g	48.00g	0.00g
• 16 fl oz orange juice	164.21	37.55g	2.99g	1.01g
TOTAL	607.42	101.06g	53.20g	2.16g
Dinner	Calories	Carbohydrates	Protein	Fat
10 oz wild salmon (grilled w/ 2 tsp olive oil and 2 tsp chili powder)	498.22	2.84g	56.86g	27.84g
2 cup steamed broccoli with lemon juice	166.76	34.62g	11.18g	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	897.18	85.54g	73.20g	33.58g
Snack 3	Calories	Carbohydrates	Protein	Fat
½ cup hummus	92.96	8.00g	4.42g	5.38g
2 cup cucumber, sliced	28.56	5.14g	1.40g	0.38
TOTAL	121.52	13.14	5.82g	5.76g
DAILY TOTAL	3942.99	438.14g	237.87g	152.64g

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Day 2

Breakfast	Calories	Carbohydrates	Protein	Fat
3 cups Bran Flakes	384.00	96.48g	11.28g	2.64g
16 fl oz organic skim milk	171.50	23.67g	16.70g	0.88g
2 medium banana, sliced	210.04	53.90g	2.58g	0.58g
2 Tbs sliced almonds	66.46	2.28g	2.44g	5.82g
TOTAL	832.00	176.33g	33.00g	9.92g
Snack 1	Calories	Carbohydrates	Protein	Fat
16 oz low fat vanilla yogurt	416.50	67.62g	24.16g	6.12g
¼ cup raisins	108.38	28.70g	1.12g	0.16g
TOTAL	524.88	96.32g	25.28g	6.28g
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 slice low fat cheddar cheese	96.88	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
3 cups grapes	184.92	47.34g	1.74g	0.96g
TOTAL	184.92	47.34g	1.74g	0.96g
Dinner	Calories	Carbohydrates	Protein	Fat
Shrimp Pesto:
• 3 cups cooked whole wheat pasta	520.80	111.46g	22.38g	2.26g
• 2 Tbs basil pesto, prepared	100.00	3.00g	1.60g	10.00g
• 8 oz cooked shrimp	224.52	0.00g	47.42g	2.46g
• 1 ½ cups cherry tomatoes, halved	40.22	8.76g	1.96g	0.44g
16 fl oz organic skim milk	171.50	23.67g	16.70g	0.88g
TOTAL	1057.04	146.89g	90.06g	16.04g
Snack 3	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	0.92	0.24g
• 16 fl oz apple juice, unsweetened	240.00	60.00g	1.00g	0.00g
TOTAL	524.20	83.36g	49.92g	0.24g
DAILY TOTAL	3992.34	694.78g	243.46g	47.28g

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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
4 hard boiled eggs	310.00	2.24g	25.16g	21.22g
1 clementine	34.78	8.90g	0.63g	0.11g
2 oz raw almonds	327.72	11.20g	12.06g	28.72g
TOTAL	672.50	22.34g	37.85g	50.05g
Lunch	Calories	Carbohydrates	Protein	Fat
4 cups low salt vegetable soup	400.00	80.00g	8.00g	8.00g
1 large baked potato	256.68	58.38g	6.90g	0.36g
1 cup cooked broccoli	83.38	17.31g	5.59g	0.96g
TOTAL	711.28	149.58g	18.62g	9.00g
Snack 2	Calories	Carbohydrates	Protein	Fat
12 whole wheat crackers	212.64	32.92g	4.22g	8.26g
2 string cheese	171.22	2.16g	14.72g	11.36g
TOTAL	383.86	35.08g	18.94g	19.62g
Dinner	Calories	Carbohydrates	Protein	Fat
Chicken Soft Tacos* (see recipe)
• 8 oz Chicken breast, ground	249.49	0.00g	52.37g	2.81g
• ¼ cup chopped onion	16.80	4.04g	0.37g	0.03g
• 1 cup chopped zucchini	19.84	4.15g	1.50g	0.22g
• 1 Tbs Cajun seasoning	23.55	4.10g	0.92g	1.26g
• 4 corn tortillas	230.88	48.46g	5.93g	2.60g
• ½ cup salsa	34.97	8.11g	2.00g	0.21g
• ¼ cup low fat shredded cheddar cheese	48.87	0.54g	6.88g	1.98g
• 1 cup cooked brown rice	216.45	44.77g	5.03g	1.75g
TOTAL	840.83	114.18g	74.99g	10.86g
Snack 3	Calories	Carbohydrates	Protein	Fat
16 oz non fat fruit yogurt	320.46	64.78g	15.00g	0.68g
2 medium orange	123.14	30.78g	2.46g	0.32g
TOTAL	443.60	95.56g	17.46g	1.00g
DAILY TOTAL	3814.01	500.71g	189.30g	132.38g

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Day 4

Breakfast	Calories	Carbohydrates	Protein	Fat
Large Pineapple Smoothie:
• ½ cup nonfat Greek style yogurt	56.66	4.00g	8.66g	0.00g
• 1 cup frozen pineapple chunks	79.06	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	51.28g	3.00g	1.50g
Whole Wheat English muffin, toasted	134.62	26.90g	5.86g	1.40g
4 tsp honey	85.12	23.08g	0.08g	0.00g
TOTAL	783.30	95.86g	66.42g	3.08g
Snack 1	Calories	Carbohydrates	Protein	Fat
2 oz whole wheat pretzels	205.26	46.04g	6.30g	1.48g
2 medium apples	143.52	38.12g	0.72g	0.46g
20 raw almonds	138.72	4.74g	5.10g	12.16g
TOTAL	487.50	88.90g	12.12g	14.10g
Lunch	Calories	Carbohydrates	Protein	Fat
Grilled Tuna Salad:
• 8 oz grilled tuna	299.38	0.00g	63.94	2.92g
• 6 cups spinach	32.40	6.02g	2.94g	0.32g
• 2 cups carrots	104.96	40.82g	2.38g	0.62g
• 4 tsp sesame oil + 4 tsp lime juice	489.88	1.70g	0.08g	18.16g
TOTAL	926.62	48.54g	69.34g	22.02g
Snack 2	Calories	Carbohydrates	Protein	Fat
Trail Mix:
• 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
• 2 Tbs dark chocolate chips	108.52	14.42g	0.96g	6.76g
TOTAL	504.72	65.34g	5.52g	26.32g
Dinner	Calories	Carbohydrates	Protein	Fat
8 oz grilled flank steak	421.84	0.00g	63.26g	16.78g
4 cups steamed green beans	136.40	31.38g	8.00g	0.52g
4 tsp olive oil	159.12	0.00g	0.00g	18.00g
1 Tbs lemon juice	2.96	1.02g	0.04g	0.00g
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 cups Kashi® Go Lean Crunch cereal	399.62	71.98g	18.54g	6.14g
16 fl oz organic skim milk	171.50	23.76g	16.70g	0.88g
TOTAL	571.12	95.74g	35.26g	7.02g
DAILY TOTAL	4142.54	457.58g	265.46g	109.30g

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Day 5

Breakfast	Calories	Carbohydrates	Protein	Fat
2 cups chopped cantaloupe	108.80	26.12g	2.68g	0.60g
2 cup strawberries, sliced	106.24	25.50g	2.22g	1.00g
1 ½ cups low fat granola	477.68	99.00g	9.90g	5.70g
12 oz nonfat plain yogurt	170.00	12.00g	26.00g	0.00g
TOTAL	862.72	162.62g	40.82g	7.30g
Snack 1	Calories	Carbohydrates	Protein	Fat
12 whole wheat crackers	212.64	32.92g	4.22g	8.26g
2 oz low fat cheddar cheese	96.88	1.08g	13.64g	3.92g
TOTAL	309.52	34.00g	17.86g	12.18g
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
Post Work Out Shake:
• 16 fl oz low fat milk	204.96	24.36g	16.44g	4.74g
• 1 oz protein powder**	104.00	2.00g	24.00g	0.00g
• 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	670.26	119.98	43.20g	6.06g
Dinner	Calories	Carbohydrates	Protein	Fat
BBQ Chicken Pizza* (see recipe)
2 whole wheat pitas (4 in)	148.96	30.80g	5.49g	1.46g
3 Tbs barbeque sauce	90.00	22.50g	0.00g	0.00g
4 oz sliced grilled chicken breast	187.11	0.00g	35.18g	4.05g
¾ cup shredded part skim mozzarella cheese	170.63	2.16g	14.67g	11.32g
½ cup bell pepper, chopped	14.90	3.46g	0.64g	0.13g
TOTAL	611.60	58.92g	55.98g	16.96g
Snack 3	Calories	Carbohydrates	Protein	Fat
LARA Bar -Cherry Pie	180.00	23.00g	4.00g	10.00g
2 oz pecans	391.80	7.86g	5.20g	40.80g
TOTAL	571.80	30.86g	9.20g	50.80g
DAILY TOTAL	3970.08	532.56g	245.58g	118.72g

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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
2 Clif Bars (Peanut Butter)	500.00	84.00g	22.00g	12.00g
TOTAL	500.00	84.00g	22.00g	12.00g
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
16 oz vegetable juice, reduced sodium	106.30	22.18g	2.90g	0.48g
6 oz roasted turkey breast (deli sliced)	190.50	13.10g	22.98g	10.20g
TOTAL	296.82	35.28g	25.88g	10.68g
Dinner	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 3	Calories	Carbohydrates	Protein	Fat
Double Chocolate Shake:
• 3 oz chocolate protein powder** mixed with 12-16 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	3939.69	344.28g	281.20g	150.51g

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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	34.86g	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	1.57g	0.66g
TOTAL	535.90	69.12g	57.57g	4.66g
Lunch	Calories	Carbohydrates	Protein	Fat
2 large whole wheat pita	340.48	70.40g	12.54g	3.32g
8 slices roasted eggplant	54.96	13.06g	2.32g	0.44g
4 tsp Dijon mustard	20.00	0.00g	0.00g	0.00g
1 cup shredded spinach	7.98	1.54g	0.58g	0.14g
4 cups lentil soup	503.36	81.22g	31.16g	6.00g
TOTAL	926.80	166.22	46.60g	9.90g
Snack 2	Calories	Carbohydrates	Protein	Fat
2 medium pears	192.56	51.32g	1.26g	0.40g
2 oz soy nuts, unsalted	256.00	18.60g	23.00g	12.20g
TOTAL	448.56	69.92g	24.26g	12.60g
Dinner	Calories	Carbohydrates	Protein	Fat
10 oz cooked beef, London broil	510.00	0.00g	80.00g	20.00g
2 cups cooked kamut pasta	440.00	76.00g	20.00g	3.00g
2 cups steamed broccoli	109.20	22.40g	7.42g	1.28g
¼ cup chopped sundried tomatoes (packed in oil)	59.00	6.40g	1.40g	3.90g
TOTAL	1118.20	104.80g	108.82g	28.18g
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	4029.86	533.42g	284.55g	92.44g

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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

Mushroom Omelette
Serves: 1
Prep Time: 5 minutes
Cook Time: 8 minutes

• 4 large eggs
• 4 large egg whites
• ¼ cup chopped red onion
• 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 mushrooms and onion and sauté for 2-3 minutes

Add egg mixture and scramble gently with a spatula for 1-2 minutes as eggs begin to set. season with salt and pepper. Allow eggs to cook for an additional 2-3 minutes

Gently fold in half, transfer to a plate and serve

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 Soft Tacos
Serves: 1
Prep Time: 10 minutes
Cook Time: 15 minutes

• 8 oz Chicken breast, ground
• ¼ cup chopped onion
• 1 cup chopped zucchini
• 1 Tbs Cajun seasoning
• 4 corn tortillas
• ½ cup salsa
• ¼ cup low fat shredded cheddar cheese
• 1 cup cooked brown rice

Heat a large skillet over medium heat. Spray with nonstick spray. Add onion and chicken and sauté until chicken is browned

Add zucchini and Cajun seasoning and continue to cook until chicken is completely cooked and zucchini is tender. Add cooked brown rice and stir to combine

Serve chicken mixture wrapped in tortilla with cheese and salsa

BBQ Chicken Pizza
Serves: 1
Prep time: 10 minutes
Cook time: 15 minutes

• 2 whole wheat pitas (4 in)
• 3 Tbs barbeque sauce
• 4 oz sliced grilled chicken breast
• ¾ cup shredded part skim mozzarella cheese
• ½ cup bell pepper, chopped

Preheat oven to 375°

Place pitas on a cookie sheet lined with aluminum foil

Top with barbeque sauce, chicken, pepper and cheese

Bake for 15-20 minutes until cheese is melted and bubbly

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