WEEK

Breakfast

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

1 slice of Ezekiel Bread

6 Egg Whites scrambled w/
veggies
6 Strawberries

Protein Cereal Bowl:

1 Scoop Protein Powder
1 Cup Skim Milk or Almond
Milk
1 Cup Kashi Go Lean Cereal
Cup Blueberries or
blackberries

Snack

Lunch

Snack

Supper

1 Whey Protein
Shake w/ water &
3 ice cubes

4 Oz. Chicken Breast

Steamed Veggies
2/3 Cup Brown Rice

1 Cup Greek Yogurt

Spicey,Steak
Sweet Potato
& Lettuce Salad

2 Pieces Light String

Cheese
Fresh Carrots and Bell
Peppers

1 slice of Ezekiel Bread Cup LF Cottage

4 Oz. Turkey
Cheese
Lettuce/Tomato
Raw Veggies

6 Oz. Salmon
2/3 Cup Brown Rice
Steamed Asparagus

Protein shake w/
1 Quest Bar
1 Cup Almond Milk & 1 Scoop Or
Protein Powder
Favorite snack
Banana
1 Piece of Ezekiel Bread

4 Oz. Tuna in water

w/ 1 Tbsp. Balsamic
Vinaigrette & Spinach
1 Slice Ezekiel Bread

LF Cottage Cheese
Ranch Dip (dry
package added for
flavor
w/ Raw Veggies for
dipping

4 Oz. Grilled Chicken

(MAKE EXTRA!)
Cup Wild Rice
Mixed steamed veggies

6 Egg Whites Scrambled

1 Whole Wheat Tortilla
6 Strawberries
cup Greek Yogurt

BLT Wrap
turkey bacon slices
and a few slices of
tomato in large lettuce
leaf.

Asian Chicken Salad

Lettuce Cups
(use extra chicken from
night before!)

2-3 Oz. Tuna (low fat

Miracle whip or Mayo
low fat)
Cup Quinoa

Protein Pancakes

LF Cottage Cheese
Ranch Dip
w/ Raw Veggies for
dipping

Shrimp & Crab Wrap

Stuffed Tomatoes
+ Raw Veggies

(substitute with chicken
if you are not a seafood
fan)

4 Oz. Tilapia
Cup Brown Rice
Almond Strawberry Salad

cup steel cut oats cooked

stir in a scoop of protein
powder and top with a
handful of berries.

1 Cup Greek Yogurt

(nonfat or 1% plain)
*option-mix in a
scoop of protein powder
and PB2 for flavor

1 Lean (white meat)

Turkey Burger w/
Wheat Bun
& side salad

1 Quest Bar
Or other snack

Pork Chops and Rice

Steamed Veggies

Breakfast Shake: 1 cup almond 12 Almonds

milk, 1 scoop of Vanilla Protein 1 Cup Air-Popped
Powder, 2 cups of fresh
Popcorn
spinach, cup of berries, 1 tbs
of PB2, blend with 4 ice cubes

Turkey Sandwich on
whole wheat bread
or Ezekial bread
Steamed Veggies

Tuna in water
Mixed with salsa
Stuffed in lettuce cups
or leaves

Coconut Lime Cod

Packets
(can substitute
with chicken or
other fish if
desired)

GROCERY LIST:
Protein
Eggs, Greek Yogurt, Turkey Bacon
Chicken, Protein Powder
Quest Bars LF Cottage Cheese
Light String Cheese
Flank Steak
Tuna in water
Turkey, Salmon,
Haddock, Tilapia,
Shrimp, Crab
meat Pork
Chops,
Turkey Burger, Almonds
Veggies

Tomatoes, Broccoli, Peppers,
Lettuce, Carrots, Celery,
Asparagus, Cucumbers,
Mushrooms, Cauliower, Spinach
Fruit

Strawberries, Banana,
Blueberries
Carbs
Whole Wheat Tortillas, Brown
Rice, Wild Rice, Ezekial Bread,
Sweet Potato, Quinoa, Light Wheat
Bun, Oatmeal, Kashi Go Lean
Cereal (NOT Golean Crunch)

Haddock
Sweet Potato
Broccoli & Peppers

Fats
Olive Oil
Misc.
Salsa, Balsamic Vinaigrette, Dry
Ranch Dressing mix, lowfat milk,
unsweetened almond milk, low
fat Asian salad dressing,
raspberry balsamic dressing,
98% reduced fat cream of
mushroom soup
NOTE: Meal plan is designed for
individuals between 150<200
pounds. Increase protein by 2 oz. at
lunch and dinner for weight over
200 pounds.

2015
This workout plan is created and owned by Carin Mann at SMAC Down Fitness, LLC, and is designed exclusively for the recipient referenced above. Do not copy, share or publish without

express written consent from the creator. All rights reserved.