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Sunday Breakfast Veggie Burrito 1 whole wheat tortilla 1 egg and 1 egg white 1 cup sauted mushrooms 1 cup

fresh or frozen peppers 1 oz reduced fat cheese Green or black tea 431 calories, 45 g carbs, 30 pro, 13 fat

Midmorning snack 1 piece of fruit 1 TBS natural peanut butter 220 calories, 8 g protein, 15 g carbs, 8 g fat

Lunch Turkey pita 1 whole grain pita 3 oz turkey breast 1 cup fresh spinach 1/2cup shredded carrots 1 TBS mustard 1 oz reduced fat cheddar cheese 407 calories, 39 carbs, 41 protein, 12 fat

Afternoon snack 1/2 cup 2% cottage cheese 1/2 cup blueberries 150calories, 11 carbs, 16 g protein, 2 fat

Dinner Chili (see below) 1 cup diced tomatoes 1 clove garlic 1/2 yellow onion Paprika and chili powder to taste 1 red pepper 1 tsp olive oil 1/2 cup black beans 3 oz 93% lean ground beef 453 calories, 49 carbs, 34 protein, 13 fat

Evening snack 1 scoop protein powder 1 cup frozen fruit 175 calories, 15 carbs, 20 protein, 1 gram fat

* Chili recipe Add olive oil to large pot and turn to medium heat Once warm, add garlic and diced onion and cook about 5 minutes, until onion is translucent Add chili powder, red pepper, and paprika to taste Add raw beef and continue to cook until its no longer pink Add diced tomatoes and black beans and heat through.

Monday Breakfast

1/2 cup whole, rolled oats 1 cup nonfat milk 1 scoop protein powder 1 oz almonds Cinnamon, to taste tea 480 calories, 43 carbs, 37 protein, 15 fat

Midmorning snack 1/2 - 1 cup carrot and celery sticks 1/2 cup hummus 230 calories, 20 carbs, 10 protein, 12 fat

Lunch 1 whole wheat tortilla 4 oz grilled chicken Parmesan cheese 1 Tbsp light Caesar dressing 1 cup fresh spinach 400 calories, 36 carbs, 37 protein, 11 fat

Afternoon snack 1/2 cup plain, nonfat yogurt 1 oz walnuts Cinnamon to taste 250 calories, 12 carbs, 10 protein, 18 fat

Dinner Grilled salmon with veggies 3 oz grilled salmon 1 cup mixed veggies

1 small sweet potato 440 calories, 46 carbs, 30 protein, 14 fat

After dinner snack 2 oz reduced fat cheddar cheese 1 apple 230 calories, 15 carbs, 16 protein, 12 fat Tuesday Breakfast 1 whole wheat English muffin 3 egg whites 1 cup sauted mushrooms 2 oz lean ham 1 oz reduced fat cheddar cheese 1 piece fruit 480 calories, 48 carbs, 46 protein, 12 fat

Midmorning snack 1/2 cup 2% cottage cheese 1/2 cup fresh or frozen mixed berries 130 calories, 12 carbs, 16 g protein, 2 fat

Lunch Open face turkey melt Grilled chicken sandwich 3 oz turkey breast 1 slice 12-grain bread 2-oz low fat provolone cheese Mustard to taste lettuce, tomato

436 calories, 39 carbs, 34 protein, 14 fat

Afternoon snack 1 cup broccoli and cauliflower 1/2 cup hummus 230 calories, 20 carbs, 10 protein, 12 fat

Dinner Chicken and shrimp kabobs 3 oz shrimp 3 oz grilled chicken 1 tsp olive oil 1 bell pepper 1/2 cup cooked wild rice 465 calories, 49 carbs, 47 protein, 9 fat

After dinner snack 1 scoop protein powder 1 cup frozen fruit 175 calories, 15 carbs, 20 protein, 1 gram fat Wednesday Breakfast Veggie Omelet 6 egg whites 1 cup fresh or frozen spinach 1/2 chopped onion 1 cup mushrooms 1 slice whole grain toast 1 apple 1 cup nonfat milk

1 oz reduced fat cheddar cheese Tea 417 calories, 41 carbs, 48 protein, 7 fat

Morning snack 1/2 cup plain, nonfat yogurt 1 oz almonds Cinnamon to taste 250 calories, 12 carbs, 10 protein, 18 fat

Lunch Grilled chicken wrap with hummus 1 whole wheat tortilla 1/4 cup hummus 1 oz feta cheese 1 cup baby spinach leaves Sliced tomato 1 cup shredded carrots 3 oz grilled chicken 478 calories, 49 carbs, 36 protein, 15 fat

Afternoon snack 1/2 cup low-fat cottage cheese served out of a "cantaloupe bowl" (cut cantaloupe in half and remove seeds). Place cottage cheese in empty half and enjoy. 154 calories, 18 carbs, 16 g protein, 2 fat

Dinner 3 oz, 93% lean ground hamburger 1 oz reduced fat cheese 1/2 cup canned corn (or fresh corn) 1 Tbsp ketchup

1 cup side salad with mixed veggies 2 Tbsp reduced fat balsamic vinaigrette 1 cup nonfat milk 478 calories, 41 carbs, 42 protein, 13 fat

After dinner snack 1 scoop protein powder 1 cup frozen fruit 175 calories, 15 carbs, 20 protein, 1 gram fat Thursday Breakfast 2 whole eggs + 1 egg white 1 cup red, yellow, and green bell pepper (fresh or frozen) 1 TBS pesto 1 whole grain English muffin 1 TBS natural peanut butter Tea 438 calories, 45 carbs, 26 protein, 17 fat

Midmorning snack 1/2 cup low fat cottage cheese 1 small pear 160 calories, 26 carbs, 16 protein, 2 fat

Lunch 2 slices pumpernickel 3 oz turkey 1 oz reduced fat cheese Sliced tomato and lettuce 1 cup vegetable soup

412 calories, 46 carbs, 27 protein, 12 fat

Afternoon snack 2 cups cherry tomatoes 1/2 cup hummus 184 calories, 20 carbs, 5 protein, 6 fat

Dinner 4 oz rotisserie chicken (can be purchased at most grocery stores) 1 cup frozen mixed vegetables 4 red roasted potatoes (cut potatoes in half, drizzle with olive oil, sprinkle with rosemary and black pepper) 1 cup skim milk 450 calories, 34 g protein, 52 g carbs, 20 g fat

After dinner snack 1 scoop protein powder 1 cup frozen fruit 175 calories, 15 carbs, 20 protein, 1 gram fat

Friday Breakfast 1 whole wheat English muffin 3 egg whites 1 cup sauted mushrooms 2 oz lean ham 1 oz reduced fat cheddar cheese 1 piece fruit 480 calories, 48 carbs, 46 protein, 12 fat

Midmorning snack 1/2 cup low fat cottage cheese 1 oz walnuts 265 calories, 7 carbs, 18 protein, 20 fat

Lunch 2 slices whole grain bread 3 oz ham 1 oz reduced fat cheese 1 TBS mustard Sliced tomato 457 calories, 50 carbs, 34 protein, 14 fat

Afternoon snack 2 hardboiled eggs 1 orange 198 calories, 14 carbs, 14 protein, 8 fat

Dinner 2 cups baby spinach 1 cup chopped carrots 3 slices turkey 3 slices ham 1/2 cup black beans 1 TBS olive oil and vinegar 454 calories, 42 carbs, 38 protein, 11 fat

After dinner snack 2 Tbsp natural peanut butter 1 apple 248 calories, 21 carbs, 14 protein, 16 fat

Saturday Breakfast 1/2 cup whole, rolled oats 1 cup nonfat milk 1 scoop protein powder 1 oz almonds Cinnamon, to taste tea 480 calories, 43 carbs, 37 protein, 15 fat

Midmorning snack 1/2 - 1 cup carrot and celery sticks 1/2 cup hummus 230 calories, 20 carbs, 10 protein, 12 fat

Lunch 1 whole wheat tortilla 4 oz grilled chicken Parmesan cheese 1 TBS light Caesar dressing 1 cup fresh spinach 400 calories, 36 carbs, 37 protein, 11 fat

Afternoon snack 1/2 cup 2% cottage cheese 1/2 cup raspberries 150calories, 11 carbs, 16 g protein, 2 fat

Dinner

Grilled tuna with veggies 3 oz grilled tuna 1 cup mixed veggies 1 small sweet potato 440 calories, 46 carbs, 30 protein, 6 fat

Evening snack 1/2 cup low fat cottage cheese 1 cup pineapple 160 calories, 23 carbs, 16 protein, 2 fat