5567 MGD 1108

4 WEEK MEN’S JUMP START MEAL PLAN
Christopher R. Mohr, PhD, RD

Jayson Hunter, RD, CSCS
www.MealPlans101.com
NOTE: this meal plan is a general guideline for eating suggestions. It is not meant to diagnose, treat, and cure disease and does not account for personal food allergies and preferences. These meal plan suggestions should not
substitute for the advice and care of a personal health care professional.
For more information, visit www.MealPlans101.com
Week 1: Day 1
Breakfast Calories Carbohydrates Protein Fat
Tomato & Basil Omelet* (see recipe)
• 1 large egg 73.5 0.4 6.3 5
• 2 large egg whites 34.3 0.5 7.2 0.1
• 1/4 cup chopped tomato 8.1 1.8 0.4 0.1
• 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9
• 2 Tbs chopped fresh basil 1.4 0.2 0.1 0
TOTAL 160.4 3.3 17.9 8.1
Snack 1 Calories Carbohydrates Protein Fat
25 almonds 173.4 5.9 6.4 15.2
1 medium apple 71.8 19.1 0.4 0.2
TOTAL 245.2 25 6.8 15.4
Lunch Calories Carbohydrates Protein Fat
4 oz grilled chicken breast, diced 187.1 0 35.2 4.1
2 Tbs dried cranberries 48 11.5 0 0.2
2 Tbs diced avocado 30 1.6 0.4 2.8
3 cups baby spinach 25 5.9 1.7 0.1
1 Tbs olive oil + 2 tsp balsamic vinegar 124 1.3 0 14
TOTAL 414.1 20.3 37.3 21.2
6 oz non fat fruit yogurt 160.2 32.4 7.5 0.3
TOTAL 160.2 32.4 7.5 0.3
Dinner Calories Carbohydrates Protein Fat
1 cup cooked penne pasta 220 42.8 8 1.3
1/2 cup marinara sauce 92.5 14.1 2.4 3
2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9
3 cups chopped lettuce 24 4.6 1.7 0.4
2 tsp olive oil + 2 tsp balsamic vinegar 39.8 1.3 0 4.5
TOTAL 606.5 63.2 51.2 16.2
1 medium banana 105 27 1.3 0.4
1 oz whole wheat pretzels 102 23 3.2 0.7
TOTAL 207 50 4.5 1.1
DAILY TOTAL 1793.4 194.2 125.2 62.3
Day 2
1 cup cooked steel cut oatmeal (prepared with water) 200 36 6.7 3.3
2 Tbs chopped walnuts 81.8 1.7 1.9 8.2
1 Tbs honey 63.8 17.3 0.1 0
1/2 cup blueberries 41.3 10.5 0.5 0.2
TOTAL 386.9 65.5 9.2 11.7
1 cup green grapes 110 29 1.2 0.3
3/4 cup low fat cottage cheese 122 4.6 21 1.7
6 whole wheat crackers 60 10 2 1.5
TOTAL 292 43.6 24.2 3.5
4 oz roasted turkey breast 120 4 22 1
1/2 roasted red pepper 15.5 3.6 0.6 0.2
1 oz part skim mozzarella cheese 80 1 7 6
2 slices multigrain bread, toasted 220 40 8 3
TOTAL 435.5 48.6 37.6 10.2
4 oz grilled flank steak 210.9 0 31.6 8.4
1 cup steamed green beans with 2 tsp flax oil 148.7 9 2 9.4
3/4 cup cooked whole wheat couscous 142.5 32 5.3 0.75
TOTAL 502.1 41 38.9 18.55
1/4 cup dried cranberries 96 23 0 0.4
10 almonds 69.4 2.4 2.6 6.1
TOTAL 165.4 25.4 2.6 6.5
DAILY TOTAL 1781.9 224.1 112.5 50.45
Day 3
Peanut Butter & Banana Shake:
1 oz vanilla protein powder 104 2 24 0
1 Tbs natural peanut butter 105 3 4 8
1 Tbs wheat germ 25 3 2 0.5
8 fl oz skim milk 85.8 11.9 8.4 0.4
TOTAL 424.8 46.9 39.7 9.3
1 slice sprouted wheat bread, toasted 80 15 4 0.5
1 oz low fat Swiss cheese 50 1 8 1.4
TOTAL 240 45 13.2 2.2
2 cups lentil soup 251.7 40.6 15.6 3
2 tsp olive oil + 2 tsp balsamic vinegar 86.2 1.3 0 9
TOTAL 481.9 50.5 39.3 13.4
1 bell pepper, sliced 23.8 5.5 1 0.2
1 hard boiled egg 77.5 0.6 6.3 5.3
TOTAL 101.3 6.1 7.3 5.5
5 oz grilled chicken breast with 1 tsp olive oil + 1 tsp chili powder 281.8 1.4 44.3 10
1 large baked sweet potato + 1 Tbs low fat plain yogurt 180.8 38 4.2 1.7
2 cups broccoli roasted with 2 tsp olive oil 141.4 12.1 5 9
TOTAL 604 51.5 53.5 20.7
DAILY TOTAL 1852 200 153 51.1
Day 4
1/2 cup granola 180 36 6 2.5
6 oz low fat vanilla yogurt 140 25 7 1.5
1 medium apple, chopped + 1/2 tsp cinnamon 74.76 20 0.36 0.3
TOTAL 394.76 81 13.36 4.3
10 almonds 69.4 2.4 2.6 6.1
TOTAL 117.4 13.9 2.6 6.3
Roast Beef & Spinach Wrap:
3 oz roast beef, sliced 135 0 21 4.5
1/2 cup black beans 109.2 19.9 7.2 0.4
2 Tbs salsa 10 3 0 0
1 cup baby spinach 10 2.6 0.6 0
1 whole wheat flour tortilla 140 22 4 3
TOTAL 434.2 49.1 33.2 10.7
1/2 cup low fat cottage cheese 81.4 3.1 14 1.2
TOTAL 186.4 30.1 15.3 1.6
5 oz grilled salmon 327.3 0 36.4 19
2 cups steamed swiss chard with 1 tsp flax oil + lemon juice 110 14.5 6.6 4.8
1 cup sliced cucumber 15.6 3.8 0.3 0.1
TOTAL 452.9 18.3 43.3 23.9
1/2 cup blueberries 41.3 10.5 0.5 0.2
1 oz walnuts 185.4 3.9 4.3 18.5
TOTAL 226.7 14.4 4.8 18.7
DAILY TOTAL 1812.36 206.8 112.56 65.5
Day 5
2 oz cooked turkey bacon 213.9 1.7 16.6 15.6
4 egg whites scrambled 68.6 1 14.4 0.2
1 cup steamed spinach 41.4 6.8 5.4 0.5
TOTAL 463.9 31.5 40.4 19.3
1 medium apple 71.8 19.1 0.4 0.2
1 oz part skim mozzarella cheese 80 1 7 6
TOTAL 151.8 20.1 7.4 6.2
Asian Shrimp Salad:
5 oz cooked shrimp 140.3 0 29.6 1.5
3 cups mixed greens 30 6 2 0
1/2 cup canned mandarin oranges (packed in water) 51.6 13 0.8 0.4
1 tsp toasted sesame seeds 17 0.3 0.6 1.7
2 Tbs sliced almonds 83.3 2.5 2.9 7.5
2 Tbs sesame ginger salad dressing 123 2.6 1 12
TOTAL 460.8 28.2 37.2 23.2
Spicy Turkey Sloppy Joes* (see recipe):
• 4 oz ground turkey breast sautéed in 1 tsp olive oil 209.6 0 19.9 11
• 2 Tbs diced onion 8.4 2 0.2 0
• 1 Tbs tomato paste 12.5 3 0.5 0
• 1 tsp chili powder 8.2 1.4 0.3 0.4
• 1 cup chopped spinach 6.9 1.1 0.9 0
1 (6.5 in) large whole wheat pita bread 170.2 35.2 6.3 1.7
1 cup steamed broccoli with 1 tsp olive oil + lemon juice 94.6 11.2 3.71 5.1
TOTAL 510.4 53.9 31.81 18.2
1/2 cup blueberries 41.3 10.5 0.5 0.2
TOTAL 201.5 42.9 8 0.5
DAILY TOTAL 1788.4 176.6 124.81 67.4
Day 6
8 oz low fat plain yogurt 133.3 16 10.7 3.3
2 Tbs wheat germ 50 6 4 1
1 Tbs honey 63.8 17.3 0.1 0
1 cup blueberries 82.6 21 1 0.4
1/2 whole wheat english muffin, toasted 67.4 13.5 2.9 0.7
TOTAL 397.1 73.8 18.7 5.4
Trail Mix:
2 Tbs chopped almonds 66.5 2.3 2.4 5.8
2 Tbs sunflower seeds 85 3 3.5 7.5
TOTAL 247.5 28.3 5.9 13.7
5 oz turkey burger, cooked 266.5 0 31 14.9
1/4 cup chopped tomato 8.1 1.8 0.4 0.1
1 Tbs olive oil + lemon juice 124 1.3 0 14
TOTAL 458.6 10.7 33.8 31.8
White Bean Dip* (see recipe)
• 1/2 cup canned cannelloni beans 153.3 28.7 9.5 0.4
• 2 Tbs chopped scallion + 1 tsp olive oil + 1/2 tsp lemon zest 44.1 0.2 0 4.5
TOTAL 221.2 34.4 10.5 5.1
4 oz cooked turkey cutlet (breast meat), sliced 154 0 34.1 0.8
1 cup steamed green beans with 2 tsp flax oil 148.7 9 2 9.4
1 cup cooked brown rice 216.5 44.8 5 1.8
TOTAL 519.2 53.8 41.1 12
DAILY TOTAL 1843.6 201 110 68
Day 7
2 whole grain waffles 165.2 30.9 4.9 2.5
1 medium apple 71.8 19.1 0.4 0.2
TOTAL 342 53 9.3 10.7
TOTAL 160 30 9.2 1.7
1/2 cup chopped tomato 16.2 3.5 0.8 0
1 hard boiled egg 77.5 0.6 6.3 5.3
2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9
2 Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice 124 0.2 0.1 13.5
1 oz whole wheat pretzels 102 23 3.2 0.7
TOTAL 512.8 37.7 38.3 23.4
1 slice whole wheat bread, toasted 110 19 5 1.5
TOTAL 215 22 9 9.5
4 oz roasted pork tenderloin 225.5 0 31.2 9
1/2 cup cooked quinoa 106 19.5 3.7 1.6
2 cups steamed swiss chard with 1 tsp flax oil + lemon juice 110 14.5 6.6 4.8
TOTAL 441.5 34 41.5 15.4
TOTAL 100.6 6.8 3.8 7.6
DAILY TOTAL 1771.9 183.5 111.1 68.3
RECIPES
Tomato and Basil Omelet
Serves: 1
Prep Time: 10 minutes
Cook Time: 5 minutes
1 large egg
2 large egg whites
¼ cup chopped tomato
2 Tbs grated parmesan cheese
2 Tbs chopped fresh basil
Nonstick cooking spray
1) In a small bowl, whisk together egg and egg whites, set aside
2) Heat a small nonstick skillet over medium heat, spray with nonstick cooking spray
3) Add eggs to pan and scramble gently as eggs begin to set
4) Add tomato cheese and basil to center of the eggs and allow to cook until eggs are firm
5) Gently fold edges of omelet over tomato mixture, transfer to a plate and serve.
Spicy Turkey Sloppy Joes
Serves: 1
1 tsp olive oil

2 Tbs diced onion
3 oz ground turkey breast
1 Tbs tomato paste
1 tsp chili powder
1 cup chopped spinach
1) Heat oil in a small skillet over medium heat

2) Add onion and turkey and sauté for 5 minutes; season with salt and pepper to taste
3) Add tomato paste, chili powder and spinach and continue to toss and cook for 5 additional minutes until turkey is completely cooked.
White Bean Dip
Serves: 1
½ cup canned cannelloni beans (rinsed and drained)

2 Tbs chopped scallion
1 tsp olive oil
½ tsp lemon zest
1) Combine ingredients in a food processor or a small bowl.

2) Pulse using food processor or mash with a fork until smooth; season with salt and pepper to taste.
Week 2: Day 1
1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1
1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7
1 medium orange 61.6 15.4 1.2 0.2
TOTAL 253.6 29.8 21.2 6
2 Tbs dried cherries 48.8 12.8 0 0
1 oz walnuts 185.4 3.9 4.3 18.5
TOTAL 234.2 16.7 4.3 18.5
1 slice low fat muenster cheese 76.7 1 6.9 4.9
1/4 yellow bell pepper 12.6 2.9 0.5 0.1
1/4 cup baby spinach 2.5 0.6 0.1 0
1 Tbs avocado 15 0.8 0.2 1.4
4 oz roasted turkey breast 130.8 4.4 19.6 3.2
TOTAL 377.6 31.7 31.3 12.6
1 medium pear 96.3 25.7 0.6 0.2
1 granola bar 140 24 2 4
TOTAL 236.3 49.7 2.6 4.2
4 oz wild salmon, grilled 262 0 29.2 15.2
1 small sweet potato, diced and roasted with 2 tsp olive oil 182.4 23.6 2.3 9.2
1 cup steamed asparagus 39.6 7.4 4.3 0.4
TOTAL 484 31 35.8 24.8
1 cup strawberries 57.1 13.7 1.2 0.5
TOTAL 197.1 38.7 8.2 2
DAILY TOTAL 1782.8 197.6 103.4 68.1
Day 2
1 cup cooked oatmeal (prepared with skim milk) 232.8 37.1 14.5 2.7
1/2 oz cashews 78.4 4.3 2.6 6.2
1 Tbs brown sugar 33 9 0 0
1 cup chopped cantaloupe 54.4 13.1 1.3 0.3
TOTAL 398.6 63.5 18.4 9.2
10 baby carrot sticks 35 8.2 0.6 0
TOTAL 170 8.2 21.6 4.5
Spinach & Cheese Stuffed Potato:
1 medium baked potato 161 36.6 4.3 0.2
1 cup steamed spinach 41.4 6.8 5.4 0.5
1/4 cup shredded low fat cheddar cheese 48.8 0.5 6.9 2
3 slices cooked turkey bacon, chopped 105 0 6 7.5
TOTAL 356.2 43.9 22.6 10.2
2 Tbs almond butter 202.6 6.8 4.8 18.9
TOTAL 312.6 25.8 9.8 20.4
2 cups steamed zucchini 57.6 14.2 2.4 0.2
3/4 cup cooked brown rice 162.3 33.6 3.8 1.3
TOTAL 445.4 47.8 37.4 10.5
1 medium pear 96.3 25.7 0.6 0.2
TOTAL 96.3 25.7 0.6 0.2
DAILY TOTAL 1779.1 214.9 110.4 55
Day 3
Chocolate Dipped Strawberry Shake:
1 oz chocolate protein powder 104 2 24 0
4 ice cubes 0 0 0 0
8 fl oz skim milk 85.8 11.9 8.4 0.4
2 hard boiled eggs 155 1.1 12.6 10.6
TOTAL 401.9 28.7 46.2 11.5
1 oz walnuts 185.4 3.9 4.3 18.5
1 medium orange 61.6 15.4 1.2 0.2
TOTAL 247 19.3 5.5 18.7
Tuna Pasta Salad* (see recipe):
• 2 oz whole wheat penne pasta 190 40 9 1
• 3 oz chunk light tuna in water 90 0 19.5 0.8
• 1/4 cup chopped carrot 13.1 3.1 0.3 0.1
• 1 Tbs chopped scallion 1.9 0.4 0.1 0
• 1 Tbs light mayonnaise 49 1.2 0.1 5
10 cherry tomatoes 30.6 6.7 1.5 0.3
TOTAL 404.6 57.4 32.5 7.2
1 slice low fat muenster cheese 76.7 1 6.9 4.9
TOTAL 171.7 19.2 9.5 6.4
Tacos:
3 corn tortillas 104.6 21.4 2.7 1.4
4 oz cooked lean ground beef 194 0 29.8 7.4
1/2 cup shredded green cabbage 10.7 2.5 0.6 0.1
2 Tbs salsa + 2 Tbs diced avocado 38.9 3.7 0.9 2.8
2 tsp olive oil + 2 tsp lime juice 82.1 0.9 0 9
TOTAL 445.9 32.3 34.3 20.8
1 medium pear 96.3 25.7 0.6 0.2
TOTAL 96.3 25.7 0.6 0.2
DAILY TOTAL 1767.4 182.6 128.6 64.8
Day 4
1 cup Kashi Go Lean Crunch Cereal 190 36 9 3
8 fl oz skim milk 85.8 11.9 8.4 0.4
2 Tbs dried cherries 48.8 12.8 0 0
TOTAL 324.6 60.7 17.4 3.4
TOTAL 197.1 38.7 8.2 2
Chopped Salad:
1 cup chopped tomato 32.4 7.1 1.6 0.4
1/2 cup chopped carrot 22.6 5.3 0.5 0.1
5 large spanish olive, sliced 25 1 0 2.5
1 Tbs walnut oil + 2 tsp red wine vinegar 120.2 0 0 13.6
TOTAL 359.2 18 24.8 21.5
1 cup low fat cottage cheese 162.3 6.2 28 2.3
TOTAL 216.7 19.3 29.3 2.6
Shrimp with Coconut Rice (see recipe):
• 5 oz raw shrimp + 1 Tbs olive oil 270.2 1.3 28.77 11.5
• 1 Tbs reduced sodium soy sauce + 1 tsp honey 21.3 5.8 0 0
• 1/4 cup dry brown rice 140 32 3 1
• 1/4 cup lite coconut milk 45 0 1 4
1 cup steamed broccoli 31 6 2.6 0.3
TOTAL 509.4 45.5 35.47 16.8
TOTAL 140 24 2 4
DAILY TOTAL 1747 206.2 117.17 50.3
Day 5
2 oz smoked salmon 66.3 0 10.4 2.5
1 Tbs low fat vegetable cream cheese 30 1.5 1.5 2.3
2 slices tomato 8 1.2 0.4 0.1
1 medium orange 61.6 15.4 1.2 0.2
TOTAL 232.9 31.4 16.4 5.8
TOTAL 200.8 20.8 20.8 3.2
2 slices whole wheat bread, toasted 220 38 10 3
TOTAL 477 57.9 16.1 22.2
5 oz chicken breast, sliced 155.8 0 32.8 1.8
1 cup cooked quinoa 212 40 7.4 3.2
1 cup grilled asparagus 39.6 7.4 4.3 0.4
2 tsp olive oil + red wine vinegar 82.1 0.9 0 9
TOTAL 574.7 66.3 49.2 15.4
1 oz cashews 156.8 8.6 5.2 12.4
1/4 dried cherries 97.6 25.6 0 0
TOTAL 254.4 34.2 5.2 12.4
DAILY TOTAL 1739.8 210.6 107.7 59
Day 6
1 oz walnuts 185.4 3.9 4.3 18.5
TOTAL 459.2 36.9 34.8 21.6
TOTAL 175 32.2 2.6 4
Greek Salad:
3 oz grilled chicken breast, sliced 140 0 26.4 3
2 oz feta cheese (diced or crumbled) 150 2.4 8 12
2 tsp olive oil + red wine vinegar 82.1 0.9 0 9
TOTAL 448.3 19.8 38.2 24.4
1/2 cup shredded green cabbage 10.7 2.5 0.6 0.1
1 slice whole wheat bread 110 19 5 1.5
TOTAL 255.7 21.5 26.6 6.1
4 oz broiled sole with 1 tsp olive + lemon juice 132.6 0 27.4 1.7
2 cups steamed zucchini 57.6 14.2 2.4 0.2
1 sweet potato, baked 162 37.3 3.6 0.3
TOTAL 352.2 51.5 33.4 2.2
1 Tbs almond butter 101.3 3 2.5 9.5
1 medium pear 96.3 25.7 0.6 0.2
TOTAL 197.6 28.7 3.1 9.7
DAILY TOTAL 1888 190.6 138.7 68
Day 7
1 cup cooked hot multigrain cereal (prepared with water) 170.4 34.1 7.2 1.9
1 medium pear, chopped 96.3 25.7 0.6 0.2
1 Tbs brown sugar 33 9 0 0
TOTAL 396.4 70.9 10 11.6
TOTAL 367 38.9 11.1 20.7
2 cups lentil soup 251.7 40.6 15.6 3
5 oz chicken breast, sliced 155.8 0 32.8 1.8
2 tsp walnut oil + 2 tsp lime juice 82.1 0.9 0 9
TOTAL 505.2 45.3 48.7 13.9
4 oz grilled flank steak 210.9 0 31.6 8.4
1 Tbs reduced sodium soy sauce + 1 tsp honey 21.3 5.8 0 0
1 cup chopped broccoli 31 6 2.6 0.3
1 cup chopped asparagus 26.8 5.2 3 0.2
1 cup cooked brown rice pasta 210 44 4 2
TOTAL 500 61 41.2 10.9
DAILY TOTAL 1768.6 216.1 111 57.1
RECIPES
Tuna Pasta Salad
Serves: 1
2 oz dry whole wheat penne pasta

3 oz chunk light tuna in water, drained
¼ cup chopped carrot
1 Tbs light mayonnaise
1) Cook pasta according to package directions, drain and set aside to cool
2) In a medium bowl combine tuna, carrot, scallion and mayonnaise; season with salt and pepper to taste.
3) Add cooked pasta and toss to combine
Shrimp with Coconut Rice
Serves: 1
¼ cup dry long grain brown rice

¼ cup lite coconut milk
¾ cup water
1 Tbs olive oil
5 oz raw shrimp
1 Tbs reduced sodium soy sauce
1 tsp honey
1) In a small saucepan, combine rice, coconut milk and water; stir, cover and bring to a boil. Cover, reduce heat to low and simmer for 25-30 minutes until
rice is tender
2) Heat oil in a small skillet. Add shrimp and sauté for 2-3 minutes per side
3) Add soy sauce and honey and continue to cook for an additional 2 minutes or until shrimp is completely cooked
4) Serve shrimp with cooked rice, garnish with chopped scallion
Week 3: Day 1
2 hard boiled eggs 155 1.1 12.6 10.6
1 Tbs apricot jam 48.4 12.9 0.1 0
1 grapefruit 81.9 20.7 1.6 0.3
TOTAL 395.3 53.7 19.3 12.4
10 celery sticks 6 1.2 0.3 0
1/4 cup hummus 103.8 8.9 4.9 6
TOTAL 109.8 10.1 5.2 6
5 oz wild salmon, grilled with 1 tsp olive oil 249.1 1.4 28.4 13.9
1/4 cup chick peas 71.4 13.6 3 0.7
2 Tbs balsamic vinaigrette 120 0 0 12
TOTAL 470.5 21 33.4 26.6
1 Tbs ground flax seed 37.4 2 1.3 3
1 medium green apple 71.8 19 0.4 0.2
TOTAL 271.5 27.2 29.7 5.5
Chicken & Peppers* (see recipe)
• 5 oz raw chicken breast, sliced 155.9 0 32.7 1.8
• 1 tsp minced ginger 1.6 0.4 0 0
• 1/4 red onion, chopped 16.8 4 0.4 0
• 1 bell pepper, chopped 23.8 5.5 1 0.2
• 1 Tbs soy sauce + 1 tsp chili sauce 17.2 3.4 0.6 0.2
1 cup cooked brown rice 216.5 44.8 5 1.8
TOTAL 431.8 58.1 39.7 4
1/2 oz pecans 98 2 1.3 10.2
1 cup blackberries 61.9 13.8 2 0.7
TOTAL 159.9 15.8 3.3 10.9
DAILY TOTAL 1838.8 185.9 130.6 65.4
Day 2
1 1/4 cups raisin bran 221.9 53.8 6.5 1.8
8 fl oz skim milk 85.8 11.9 8.4 0.4
TOTAL 307.7 65.7 14.9 2.2
1/4 cup dried apricots 78.8 15.4 1.3 0.1
TOTAL 78.8 15.4 1.3 0.1
1 slice low fat cheddar cheese 49.1 0.5 6.9 2
1 cup lettuce 5.4 1 0.5 0.1
1/4 cup hummus 103.8 8.9 4.9 6
2 slices whole grain rye bread, toasted 165.8 30.9 5.4 2.1
TOTAL 444.1 45.3 39.7 11.2
Roasted Eggplant Dip* (see recipe):
• 2 cups eggplant + 1 cup red bell pepper roasted with 2 tsp olive 153 17.6 2.3 9.7
oil
• 1 clove garlic + 1 Tbs parsley 5.8 1.2 0.3 0.1
TOTAL 218.8 28.8 4.6 11.3
5 oz turkey cutlets grilled with 1 tsp olive oil 272.25 0 31 14
1 medium baked yukon gold potato 161 36.6 4.3 0.2
1 cup steamed swiss chard 35 7.2 3.3 0.1
TOTAL 468.25 43.8 38.6 14.3
25 almonds 173.4 5.9 6.4 15.2
TOTAL 245.2 24.9 6.8 15.4
DAILY TOTAL 1762.85 223.9 105.9 54.5
Day 3
1 whole wheat english muffin, toasted 126.4 25.3 4.9 1.1
TOTAL 398.3 45.1 14.9 17.8
2 cups air popped popcorn 61.9 12.4 2.1 0.7
TOTAL 140.7 27.8 3.4 0.8
1 hard boiled egg 77.5 0.5 6.3 5.3
1 oz low fat feta cheese, crumbled 58.4 0.8 5.8 3.8
1/4 cup chick peas 71.4 13.6 3 0.7
1 Tbs ground flax seed 37.4 2 1.3 3
1 medium green apple, chopped 71.8 19 0.4 0.2
TOTAL 466.5 41.9 18.8 25
25 almonds 173.4 5.9 6.4 15.2
TOTAL 185.4 8.3 7 15.2
Mustard Glazed Cod* (see recipe)
• 5 oz wild cod 116.2 0 25.2 1
• 2 tsp Dijon mustard 10 2 0 0
• 1 tsp olive oil 40 0 0 4.5
• 2 tsp honey 21.3 5.8 0 0
1/2 cup cooked quinoa 106 19.5 3.7 1.6
TOTAL 334.1 36.8 30.3 7.3

1 grapefruit 81.9 20.7 1.6 0.3
TOTAL 244.2 26.9 29.6 2.6
DAILY TOTAL 1769.2 186.8 104 68.7
Day 4
1 cup cooked oatmeal (prepared with 1 cup skim milk) 232.8 37.1 14.5 2.7
1/2 oz pecans 98 2 1.3 10.2
2 tsp honey 21.3 5.8 0 0
TOTAL 414 58.7 17.8 13.6
TOTAL 201 11.2 23.3 6
2 cups lentil soup 251.7 40.6 15.6 3
Grilled Eggplant Pita* (see recipe):
• 1 cup sliced roasted eggplant
• 1 oz low fat feta cheese, crumbled 58.4 0.8 5.8 3.8
• 1 cup lettuce 5.4 1 0.5 0.1
• 1 small (4 in) whole wheat pita 74.5 15.4 2.7 0.7
TOTAL 413.8 63.3 25.6 7.8
½ oz pecans 98 2 1.3 10.2
TOTAL 98 2 1.3 10.2
4 oz ground turkey breast sautéed in 1 tsp olive oil 209.6 0 19.9 11
1 cup cooked whole wheat spaghetti 173.6 37.2 7.5 0.8
1 cup steamed swiss chard 35 7.2 3.3 0.1
TOTAL 510.7 58.5 33.1 14.9
TOTAL 133.7 31.4 2.5 0.9
DAILY TOTAL 1771.2 225.1 103.6 53.4
Day 5
4 egg whites, scrambled 68.6 1 14.4 0.22
1/4 cup diced bell pepper 7.4 1.7 0.3 0.1
TOTAL 265.1 25.2 25.6 5.32
Blackberry Shake:
2 tsp honey 21.3 5.8 0 0
8 fl oz skim milk 85.8 11.9 8.4 0.4
4 ice cubes 0 0 0 0
TOTAL 169 31.5 10.4 1.1
2 cups Vegetarian Chili 400 80 22 3
TOTAL 471.8 99 22.4 3.2
1/2 oz pecans 98 2 1.3 10.2
TOTAL 176.8 17.4 2.6 10.3
5 oz broiled pork chop 340 0 40.7 18.5
1 oz low fat feta cheese, crumbled 58.4 0.8 5.8 3.8
1 bell pepper, chopped 23.8 5.5 1 0.2
TOTAL 572.2 12.3 49.5 34.5
1 grapefruit 81.9 20.7 1.6 0.3
TOTAL 81.9 20.7 1.6 0.3
DAILY TOTAL 1736.8 206.1 112.1 54.72
Day 6
1 Tbs apricot jam 48.4 12.9 0.1 0
TOTAL 368.4 37.9 13.1 17.5
1 medium green apple, sliced 71.8 19 0.4 0.2
TOTAL 240.9 23.5 29.3 3.2
1 1/4 cup cooked brown rice pasta 210 44 4 2
1 cup lettuce 5.4 1 0.5 0.1
TOTAL 367.9 59.1 6.9 11.1
Roasted Eggplant Dip* (see recipe):
oil
TOTAL 164.8 20 2.9 9.8
Steak Salad:
4 oz grilled flank steak, thinly sliced 210.9 0 31.6 8.4
1/4 cup chick peas 71.4 13.6 3 0.7
TOTAL 432.3 19.6 36.6 21.1
TOTAL 224.2 20 30 3
DAILY TOTAL 1798.5 180.1 118.8 65.7
Day 7
2 slices whole grain rye bread, toasted 165.8 30.9 5.4 2.1
1 grapefruit 81.9 20.7 1.6 0.3
TOTAL 416.8 56.1 35.9 5.4
1/4 cup hummus 103.8 8.9 4.9 6
TOTAL 189.5 26.8 8 6.9
Roasted Potato Salad:
1 medium yukon gold potato, boiled, drained and chopped 161 36.6 4.3 0.2
10 celery sticks, chopped 6 1.2 0.3 0
¼ cup chick peas 71.4 13.6 3 0.7
3 oz grilled chicken breast, sliced 140 0 26.4 3
TOTAL 528.4 57.4 36 15.9
TOTAL 331.9 29.8 12 18.2
Pepper & Cheese Omelet* (see recipe): :
• 2 large eggs 147 0.8 12.6 9.9
• 1 slice low fat cheddar cheese 49.1 0.5 6.9 2
TOTAL 236.7 10.8 20.9 12.1
TOTAL 71.8 19 0.4 0.2
DAILY TOTAL 1775.1 199.9 113.2 58.7
RECIPES
Chicken & Peppers
Serves: 1
5 oz chicken breast, cut into bite sized pieces

1 tsp minced ginger
¼ red onion, chopped
1 bell pepper, sliced
1 tsp chili sauce
Nonstick canola oil cooking spray
1) Heat a large skillet or wok over medium-high heat, spray with nonstick cooking spray
2) Add ginger and chicken to wok and cook for 15-30 seconds
3) Add onion, peppers, soy and chili sauce; toss and cook for 3-4 minutes. Add 1-2 tablespoons of water if mixture appears dry.
4) Reduce heat to medium and toss continuously
5) Continue to cook until chicken is completely cooked and vegetables are crisp-tender
Roasted Eggplant Dip
Serves: 1
2 cups eggplant (peeled and chopped)

1 cup chopped red bell pepper
1 clove garlic
1 Tbs chopped fresh parsley
1) Preheat oven to 400°F.

2) Place eggplant and pepper on a baking sheet and drizzle with olive oil and roast for 20 minutes or until vegetables are tender
3) Transfer eggplant mixture to a food processor
4) Add garlic and parsley and pulse until smooth
5) Season with salt and pepper to taste
Mustard Glazed Cod
Serves: 1
5 oz wild cod
2 tsp Dijon mustard
1 tsp olive oil
2 tsp honey
¼ red onion, chopped
1½ cups chopped peppers
1) Preheat oven to 425°. Place cod on a baking sheet

2) In a small bowl, combine mustard, oil and honey
3) Spread mustard mixture over cod and transfer to the oven to bake for 5 minutes
4) Add onions and peppers to baking sheet and return to oven for an additional 6-7 minutes until cod is cooked through
Grilled Eggplant Pita
Serves: 1
½ eggplant, peeled and sliced into 3, 1/4 in thick slices

1 oz low fat feta cheese, crumbled
1 bell pepper, sliced
1 cup lettuce
1 small (4 in) whole wheat pita
Nonstick cooking spray
1) Preheat grill or grill pan

2) Spray eggplant with nonstick spray and grill for 2-3 minutes per side until tender
3) Fill pita bread with grilled eggplant, feta, pepper and lettuce
Pepper & Cheese Omelet
Serves: 1
¼ red onion, sliced

1 bell pepper, chopped
2 large eggs
1 slice low fat cheddar cheese
1) Heat a nonstick skillet over medium heat

2) Add onion and pepper and sauté for 5 minutes
3) Beat eggs in a small bowl; add eggs to pan and allow to cook for 1-2 minutes until eggs are just firm
4) Add cheese to one side of eggs
5) Using spatula, fold omelet in half and allow to cook until cheese is melted
Week 4: Day 1
1/2 cup granola 180 36 6 2.5
1 cup strawberries, sliced 57.1 13.7 1.2 0.5
TOTAL 377.1 74.7 14.2 4.5
1 oz pistachio nuts 170 6 5 14
TOTAL 280 35 6.2 14.3
Chicken Soup with Kale* (see recipe)
• 2 cup vegetable broth 30 6 0 0
• 3/4 cup frozen peas and carrots 56.3 10.1 3.4 0
• 4 oz grilled chicken breast, diced 186.7 0 35.2 4
• 1 cup chopped kale 33.5 6.7 2.2 0.5
• 1/2 cup black beans 109.2 19.9 7.2 0.4
• 2 tsp olive oil 80 0 9
TOTAL 495.7 42.7 48 13.9
TOTAL 210 6 8 16
Tuna Pasta Salad* (see recipe):
• 2 oz whole wheat penne pasta 190 40 9 1
• 3 oz chunk light tuna in water 90 0 19.5 0.8
• 1/4 cup chopped carrot 13.1 3.1 0.3 0.1
• 1 Tbs light mayonnaise 49 1.2 0.1 5
TOTAL 404.6 57.4 32.5 7.2
DAILY TOTAL 1767.4 215.8 108.9 55.9
Day 2
2 slices sprouted wheat bread, toasted 160 30 8 1
1 medium banana, sliced 105 27 1.3 0.4
TOTAL 475 63 16.3 18.4
TOTAL 110 29 1.2 0.3
Spinach Salad with Strawberries:
3 cups lettuce 30 6 2 0
1 oz soft goat cheese 76 0.3 5.3 6
TOTAL 298.7 27.8 30.8 7.6
5 oz grilled salmon 327.3 0 36.4 19
1 large baked sweet potato with 1 Tbs low fat plain yogurt 180.8 38 4.2 1.7
2 tsp sesame oil + 2 tsp rice vinegar 86.2 1.33 0 9
TOTAL 654.9 52.03 44.1 30
TOTAL 256.2 55.4 7.5 0.7
DAILY TOTAL 1794.8 227.23 99.9 57
Day 3
1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1
1 medium orange 61.6 15.4 1.2 0.2
TOTAL 253.6 29.8 21.2 6
TOTAL 177.8 24.7 1.9 8.6
1 cup lettuce 5.4 1 0.5 0.1
TOTAL 326.2 28.4 32.1 7.7
TOTAL 221.8 26.7 8.9 9.7
2 cups steamed green beans 87.5 19.7 4.7 0.7
3/4 cup cooked brown rice 162.3 33.6 3.8 1.3
TOTAL 475.3 53.3 39.7 11
1/2 cup vanilla frozen yogurt 200 31 9 4.5
TOTAL 257.1 44.7 10.2 5
DAILY TOTAL 1711.8 207.6 114 48
Day 4
2 cups bran flakes cereal 192 48.2 5.6 1.3
8 fl oz skim milk 85.8 11.9 8.4 0.4
TOTAL 325.8 71.6 14 1.9
TOTAL 245.2 35.4 11 7.8
Grilled Cheese & Tomato* (see recipe):
• 10 cherry tomatoes 30.6 6.7 1.5 0.3
• 2 oz soft goat cheese 152 0.6 10.6 12
• 2 tsp olive oil 80 0 0 9
2 slices sprouted wheat bread, toasted 160 30 8 1
TOTAL 422.6 37.3 20.1 22.3
TOTAL 230 33 23.2 1.3
5 oz grilled shrimp 140.3 0 30 1.5
1 cup chopped kale sautéed with 1 tsp olive oil + 1 tsp garlic 73.5 6.7 2.2 5
1 cup cooked yellow squash 22.5 3 0.8 0
1 cup cooked quinoa 212 38 7.4 3.2
TOTAL 448.3 47.7 40.4 9.7
1 cup chopped carrot 52.4 12 1.2 0.4
TOTAL 222.4 18 6.2 14.4
DAILY TOTAL 1894.3 243 114.9 57.4
Day 5
1 cup cooked hot multigrain cereal (prepared with water) 170.4 34.1 7.2 1.9
1/2 cup granola 180 36 6 2.5
TOTAL 407.5 83.8 14.4 4.9
Orange Banana Shake:
1/4 cup vanilla frozen yogurt 100 15.5 4.5 2.3
1 medium orange, juiced 38.7 9-Jan 0.6 0.2
1/4 cup water 0 0 0 0
TOTAL 243.7 51.4 6.4 2.9
1/2 cup chopped carrot 22.6 5.3 0.5 0.1
1 Tbs sesame oil + 2 tsp rice vinegar 120.2 0 0 13.6
TOTAL 334.2 17 24.8 19
2 hard boiled eggs 155 1.1 12.6 10.6
1 cup chopped carrot 52.4 12 1.2 0.4
TOTAL 207.4 13.1 13.8 11
5 oz grilled chicken breast, sliced 155.9 0 32.7 1.8
1 large baked sweet potato with 1 Tbs low fat plain yogurt 180.8 38 4.2 1.7
1 cup steamed green beans 43.5 9.9 2.4 0.4
TOTAL 380.2 47.9 39.3 3.9
2 tsp sesame oil + 2 tsp rice vinegar 86.2 1.33 0 9
TOTAL 247.6 12.43 21.1 12.5
DAILY TOTAL 1820.6 225.63 119.8 54.2
Day 6
2 whole grain waffles 140 28 5 2.5
TOTAL 350 58 10.3 10.9
Roasted Eggplant Dip (see recipe):
oil
TOTAL 435.9 34.8 41.8 15.4
TOTAL 177.8 24.7 1.9 8.6
5 oz cooked turkey burger 333.1 0 37.8 16
2 tsp olive oil + lemon juice 80 0 0 9
TOTAL 469.5 11.7 41.1 25.8
2 cups green grapes 220 48 2.4 0.6
TOTAL 360 73 9.4 2.1
DAILY TOTAL 1793.2 202.2 104.5 62.8
Day 7
Egg & Cheese Burrito:
1 egg + 1 egg white, scrambled 90.6 0.4 6.3 5
1 oz low fat swiss cheese 50 1 8 1.4
1/4 cup diced bell pepper 7.4 1.7 0.3 0.1
TOTAL 288 25.1 18.6 9.5
TOTAL 280 35 6.2 14.3
4 oz grilled chicken breast, diced 186.7 0 35.2 4
1 cup Tomato Vegetable Soup 160 30 2 3
TOTAL 406.7 40 39.2 8.5
TOTAL 245.2 35.4 11 7.8
Shrimp with Coconut Rice* (see recipe):
• 5 oz raw shrimp + 1 Tbs olive oil 270.2 1.3 28.77 11.5
• 1 Tbs reduced sodium soy sauce + 1 tsp honey 21.3 5.8 0 0
• 1/4 cup dry brown rice 140 32 3 1
• 1/4 cup lite coconut milk 45 0 1 4
1 cup steamed kale 33.5 6.7 2.2 0.5
TOTAL 511.9 46.2 35.07 17
TOTAL 110 29 1.2 0.3
DAILY TOTAL 1841.8 210.7 111.27 57.4
RECIPES
Chicken Soup with Kale
Serves: 1
2 tsp olive oil

1 cup chopped kale
2 cups vegetable broth
¾ cup frozen peas and carrots
4 oz grilled chicken breast, diced
½ cup canned black beans (rinsed and drained)
1) Heat oil in a small saucepan over medium heat

2) Add kale and cook for 3-4 minutes until kale begins to become tender
3) Add vegetable broth, raise heat to medium high and bring to a simmer
4) Add remaining ingredients to soup and cook for an additional 5 minutes or until heated as desired
Tuna Pasta Salad
Serves: 1
2 oz dry whole wheat penne pasta

3 oz chunk light tuna in water, drained
¼ cup chopped carrot
1 Tbs light mayonnaise
4) Cook pasta according to package directions, drain and set aside to cool
5) In a medium bowl combine tuna, carrot, scallion and mayonnaise; season with salt and pepper to taste.
6) Add cooked pasta and toss to combine
Roasted Eggplant Dip
Serves: 1
2 cups eggplant (peeled and chopped)

1 cup chopped red bell pepper
1 clove garlic
1 Tbs chopped fresh parsley
6) Preheat oven to 400°F.

7) Place eggplant and pepper on a baking sheet and drizzle with olive oil and roast for 20 minutes or until vegetables are tender
8) Transfer eggplant mixture to a food processor
9) Add garlic and parsley and pulse until smooth
10) Season with salt and pepper to taste
Shrimp with Coconut Rice
Serves: 1
¼ cup dry long grain brown rice

¼ cup lite coconut milk
¾ cup water
1 Tbs olive oil
5 oz raw shrimp
1 tsp honey
5) In a small saucepan, combine rice, coconut milk and water; stir, cover and bring to a boil. Cover, reduce heat to low and simmer for 25-30 minutes until
rice is tender
6) Heat oil in a small skillet. Add shrimp and sauté for 2-3 minutes per side
7) Add soy sauce and honey and continue to cook for an additional 2 minutes or until shrimp is completely cooked
8) Serve shrimp with cooked rice, garnish with chopped scallion

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4 WEEK MEN’S JUMP START MEAL PLAN

Christopher R. Mohr, PhD, RD

Tomato and Basil Omelet

Spicy Turkey Sloppy Joes

1 tsp olive oil

1) Heat oil in a small skillet over medium heat

½ cup canned cannelloni beans (rinsed and drained)

1) Combine ingredients in a food processor or a small bowl.

Tuna Pasta Salad

2 oz dry whole wheat penne pasta

¼ cup dry long grain brown rice

TOTAL 334.1 36.8 30.3 7.3

Chicken & Peppers

5 oz chicken breast, cut into bite sized pieces

2 cups eggplant (peeled and chopped)

1) Preheat oven to 400°F.

1) Preheat oven to 425°. Place cod on a baking sheet

Grilled Eggplant Pita

½ eggplant, peeled and sliced into 3, 1/4 in thick slices

Nonstick cooking spray

1) Preheat grill or grill pan

¼ red onion, sliced

1) Heat a nonstick skillet over medium heat

Chicken Soup with Kale

2 tsp olive oil

1) Heat oil in a small saucepan over medium heat

Tuna Pasta Salad

2 oz dry whole wheat penne pasta

2 cups eggplant (peeled and chopped)

6) Preheat oven to 400°F.

Shrimp with Coconut Rice

¼ cup dry long grain brown rice

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