Meal Plan: Week 2

Fat to Fit Challenge

Day 1

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
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
Snack 1	Calories	Carbohydrates	Protein	Fat
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
Lunch	Calories	Carbohydrates	Protein	Fat
1 whole wheat flour tortilla	140	22	4	3
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
Snack 2	Calories	Carbohydrates	Protein	Fat
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
Dinner	Calories	Carbohydrates	Protein	Fat
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
Snack 3	Calories	Carbohydrates	Protein	Fat
6 oz low fat vanilla yogurt	140	25	7	1.5
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

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
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
Snack 1	Calories	Carbohydrates	Protein	Fat
3 oz roast beef, sliced	135	0	21	4.5
10 baby carrot sticks	35	8.2	0.6	0
TOTAL	170	8.2	21.6	4.5
Lunch	Calories	Carbohydrates	Protein	Fat
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
Snack 2	Calories	Carbohydrates	Protein	Fat
1 slice whole wheat bread, toasted	110	19	5	1.5
2 Tbs almond butter	202.6	6.8	4.8	18.9
TOTAL	312.6	25.8	9.8	20.4
Dinner	Calories	Carbohydrates	Protein	Fat
4 oz roasted pork tenderloin	225.5	0	31.2	9
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
Snack 3	Calories	Carbohydrates	Protein	Fat
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

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
Chocolate Dipped Strawberry Shake:
1 cup strawberries	57.1	13.7	1.2	0.5
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
Snack 1	Calories	Carbohydrates	Protein	Fat
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
Lunch	Calories	Carbohydrates	Protein	Fat
*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
3 cups mixed greens	30	6	2	0
10 cherry tomatoes	30.6	6.7	1.5	0.3
TOTAL	404.6	57.4	32.5	7.2
Snack 2	Calories	Carbohydrates	Protein	Fat
6 whole wheat crackers	60	10	2	1.5
1 slice low fat muenster cheese	76.7	1	6.9	4.9
10 baby carrot sticks	35	8.2	0.6	0
TOTAL	171.7	19.2	9.5	6.4
Dinner	Calories	Carbohydrates	Protein	Fat
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
1 cup sliced cucumber	15.6	3.8	0.3	0.1
2 tsp olive oil + 2 tsp lime juice	82.1	0.9	0	9
TOTAL	445.9	32.3	34.3	20.8
Snack 3	Calories	Carbohydrates	Protein	Fat
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

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
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
Snack 1	Calories	Carbohydrates	Protein	Fat
6 oz low fat vanilla yogurt	140	25	7	1.5
1 cup strawberries	57.1	13.7	1.2	0.5
TOTAL	197.1	38.7	8.2	2
Lunch	Calories	Carbohydrates	Protein	Fat
Chopped Salad:
3 cups chopped lettuce	24	4.6	1.7	0.4
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
3 oz roast beef, sliced	135	0	21	4.5
1 Tbs walnut oil + 2 tsp red wine vinegar	120.2	0	0	13.6
TOTAL	359.2	18	24.8	21.5
Snack 2	Calories	Carbohydrates	Protein	Fat
1 cup chopped cantaloupe	54.4	13.1	1.3	0.3
1 cup low fat cottage cheese	162.3	6.2	28	2.3
TOTAL	216.7	19.3	29.3	2.6
Dinner	Calories	Carbohydrates	Protein	Fat
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 Tbs chopped scallion	1.9	0.4	0.1	0
1 cup steamed broccoli	31	6	2.6	0.3
TOTAL	509.4	45.5	35.47	16.8
Snack 3	Calories	Carbohydrates	Protein	Fat
1 granola bar	140	24	2	4
TOTAL	140	24	2	4
DAILY TOTAL	1747	206.2	117.17	50.3

Day 5

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
1/2 whole wheat english muffin, toasted	67	13.3	2.9	0.7
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
Snack 1	Calories	Carbohydrates	Protein	Fat
4 oz roasted turkey breast	130.8	4.4	19.6	3.2
20 baby carrot sticks	70	16.4	1.2	0
TOTAL	200.8	20.8	20.8	3.2
Lunch	Calories	Carbohydrates	Protein	Fat
2 slices whole wheat bread, toasted	220	38	10	3
2 Tbs almond butter	202.6	6.8	4.8	18.9
1 cup chopped cantaloupe	54.4	13.1	1.3	0.3
TOTAL	477	57.9	16.1	22.2
Dinner	Calories	Carbohydrates	Protein	Fat
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
10 cherry tomatoes	30.6	6.7	1.5	0.3
3 cups chopped lettuce	24	4.6	1.7	0.4
10 cherry tomatoes	30.6	6.7	1.5	0.3
2 tsp olive oil + red wine vinegar	82.1	0.9	0	9
TOTAL	574.7	66.3	49.2	15.4
Snack 3	Calories	Carbohydrates	Protein	Fat
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

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
1 cup low fat cottage cheese	162.3	6.2	28	2.3
1 cup chopped cantaloupe	54.4	13.1	1.3	0.3
1 cup strawberries	57.1	13.7	1.2	0.5
1 oz walnuts	185.4	3.9	4.3	18.5
TOTAL	459.2	36.9	34.8	21.6
Snack 1	Calories	Carbohydrates	Protein	Fat
10 baby carrot sticks	35	8.2	0.6	0
1 granola bar	140	24	2	4
TOTAL	175	32.2	2.6	4
Lunch	Calories	Carbohydrates	Protein	Fat
Greek Salad:
3 oz grilled chicken breast, sliced	140	0	26.4	3
1 cup sliced cucumber	15.6	3.8	0.3	0.1
10 cherry tomatoes	30.6	6.7	1.5	0.3
2 oz feta cheese (diced or crumbled)	150	2.4	8	12
3 cups mixed greens	30	6	2	0
2 tsp olive oil + red wine vinegar	82.1	0.9	0	9
TOTAL	448.3	19.8	38.2	24.4
Snack 2	Calories	Carbohydrates	Protein	Fat
3 oz roast beef, sliced	135	0	21	4.5
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
Dinner	Calories	Carbohydrates	Protein	Fat
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
Snack 3	Calories	Carbohydrates	Protein	Fat
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

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
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
2 Tbs chopped walnuts	96.7	2.1	2.2	9.5
1 Tbs brown sugar	33	9	0	0
TOTAL	396.4	70.9	10	11.6
Snack 1	Calories	Carbohydrates	Protein	Fat
1 slice whole wheat bread, toasted	110	19	5	1.5
2 Tbs almond butter	202.6	6.8	4.8	18.9
1 cup chopped cantaloupe	54.4	13.1	1.3	0.3
TOTAL	367	38.9	11.1	20.7
Lunch	Calories	Carbohydrates	Protein	Fat
2 cups lentil soup	251.7	40.6	15.6	3
5 oz chicken breast, sliced	155.8	0	32.8	1.8
1 cup sliced cucumber	15.6	3.8	0.3	0.1
2 tsp walnut oil + 2 tsp lime juice	82.1	0.9	0	9
TOTAL	505.2	45.3	48.7	13.9
Dinner	Calories	Carbohydrates	Protein	Fat
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

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Meal Plan: Week 2

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