Meal Plan: Week 3

Fat to Fit Challenge

Day 1

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
2 hard boiled eggs	155	1.1	12.6	10.6
1 slice whole wheat bread, toasted	110	19	5	1.5
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
Snack 1	Calories	Carbohydrates	Protein	Fat
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
Lunch	Calories	Carbohydrates	Protein	Fat
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
3 cups mixed greens	30	6	2	0
2 Tbs balsamic vinaigrette	120	0	0	12
TOTAL	470.5	21	33.4	26.6
Snack 2	Calories	Carbohydrates	Protein	Fat
1 cup low fat cottage cheese	162.3	6.2	28	2.3
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
Dinner	Calories	Carbohydrates	Protein	Fat
*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
Snack 3	Calories	Carbohydrates	Protein	Fat
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

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
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
Snack 1	Calories	Carbohydrates	Protein	Fat
1/4 cup dried apricots	78.8	15.4	1.3	0.1
TOTAL	78.8	15.4	1.3	0.1
Lunch	Calories	Carbohydrates	Protein	Fat
4 oz roasted turkey breast	120	4	22	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
Snack 2	Calories	Carbohydrates	Protein	Fat
*Roasted Eggplant Dip (see recipe):**
2 cups eggplant + 1 cup red bell pepper roasted with 2 tsp olive oil	153	17.6	2.3	9.7
1 clove garlic + 1 Tbs parsley	5.8	1.2	0.3	0.1
6 whole wheat crackers	60	10	2	1.5
TOTAL	218.8	28.8	4.6	11.3
Dinner	Calories	Carbohydrates	Protein	Fat
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
Snack 3	Calories	Carbohydrates	Protein	Fat
25 almonds	173.4	5.9	6.4	15.2
1 medium green apple	71.8	19	0.4	0.2
TOTAL	245.2	24.9	6.8	15.4
DAILY TOTAL	1762.85	223.9	105.9	54.5

Day 3

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
2 Tbs natural peanut butter	210	6	8	16
1 whole wheat english muffin, toasted	126.4	25.3	4.9	1.1
1 cup blackberries	61.9	13.8	2	0.7
TOTAL	398.3	45.1	14.9	17.8
Snack 1	Calories	Carbohydrates	Protein	Fat
2 cups air popped popcorn	61.9	12.4	2.1	0.7
1/4 cup dried apricots	78.8	15.4	1.3	0.1
TOTAL	140.7	27.8	3.4	0.8
Lunch	Calories	Carbohydrates	Protein	Fat
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
3 cups mixed greens	30	6	2	0
2 Tbs balsamic vinaigrette	120	0	0	12
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
Snack 2	Calories	Carbohydrates	Protein	Fat
25 almonds	173.4	5.9	6.4	15.2
20 celery sticks	12	2.4	0.6	0
TOTAL	185.4	8.3	7	15.2
Dinner	Calories	Carbohydrates	Protein	Fat
*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
1/4 red onion, chopped	16.8	4	0.4	0
1 bell pepper, chopped	23.8	5.5	1	0.2
1/2 cup cooked quinoa	106	19.5	3.7	1.6

TOTAL	334.1	36.8	30.3	7.3
Snack 3	Calories	Carbohydrates	Protein	Fat
1 grapefruit	81.9	20.7	1.6	0.3
1 cup low fat cottage cheese	162.3	6.2	28	2.3
TOTAL	244.2	26.9	29.6	2.6
DAILY TOTAL	1769.2	186.8	104	68.7

Day 4

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
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
1 cup blackberries	61.9	13.8	2	0.7
TOTAL	414	58.7	17.8	13.6
Snack 1	Calories	Carbohydrates	Protein	Fat
3 oz roast beef, sliced	135	0	21	4.5
10 celery sticks	6	1.2	0.3	0
6 whole wheat crackers	60	10	2	1.5
TOTAL	201	11.2	23.3	6
Lunch	Calories	Carbohydrates	Protein	Fat
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 bell pepper, chopped	23.8	5.5	1	0.2
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
Snack 2	Calories	Carbohydrates	Protein	Fat
Â½ oz pecans	98	2	1.3	10.2
TOTAL	98	2	1.3	10.2
Dinner	Calories	Carbohydrates	Protein	Fat
4 oz ground turkey breast sautÃ©ed in 1 tsp olive oil	209.6	0	19.9	11
1/2 cup marinara sauce	92.5	14.1	2.4	3
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
Snack 3	Calories	Carbohydrates	Protein	Fat
2 cups air popped popcorn	61.9	12.4	2.1	0.7
1 medium green apple	71.8	19	0.4	0.2
TOTAL	133.7	31.4	2.5	0.9
DAILY TOTAL	1771.2	225.1	103.6	53.4

Day 5

Breakfast	Calories	Carbohydrates Â	Protein	Fat
4 egg whites, scrambled	68.6	1	14.4	0.22
1 slice low fat cheddar cheese	49.1	0.5	6.9	2
1/4 cup diced bell pepper	7.4	1.7	0.3	0.1
1 whole wheat flour tortilla	140	22	4	3
TOTAL	265.1	25.2	25.6	5.32
Snack 1	Calories	Carbohydrates	Protein	Fat
Blackberry Shake:
1 cup blackberries	61.9	13.8	2	0.7
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
Lunch	Calories	Carbohydrates	Protein	Fat
2 cups Vegetarian Chili	400	80	22	3
1 medium green apple	71.8	19	0.4	0.2
TOTAL	471.8	99	22.4	3.2
Snack 2	Calories	Carbohydrates	Protein	Fat
1/2 oz pecans	98	2	1.3	10.2
1/4 cup dried apricots	78.8	15.4	1.3	0.1
TOTAL	176.8	17.4	2.6	10.3
Dinner	Calories	Carbohydrates	Protein	Fat
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
3 cups mixed greens	30	6	2	0
2 Tbs balsamic vinaigrette	120	0	0	12
TOTAL	572.2	12.3	49.5	34.5
Snack 3	Calories	Carbohydrates	Protein	Fat
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

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
1 slice whole wheat bread, toasted	110	19	5	1.5
2 Tbs natural peanut butter	210	6	8	16
1 Tbs apricot jam	48.4	12.9	0.1	0
TOTAL	368.4	37.9	13.1	17.5
Snack 1	Calories	Carbohydrates	Protein	Fat
4 oz roasted turkey breast	120	4	22	1
1 slice low fat cheddar cheese	49.1	0.5	6.9	2
1 medium green apple, sliced	71.8	19	0.4	0.2
TOTAL	240.9	23.5	29.3	3.2
Lunch	Calories	Carbohydrates	Protein	Fat
1 1/4 cup cooked brown rice pasta	210	44	4	2
1/2 cup marinara sauce	92.5	14.1	2.4	3
1 cup lettuce	5.4	1	0.5	0.1
1 Tbs balsamic vinaigrette	60	0	0	6
TOTAL	367.9	59.1	6.9	11.1
Snack 2	Calories	Carbohydrates	Protein	Fat
*Roasted Eggplant Dip (see recipe):**
2 cups eggplant + 1 cup red bell pepper roasted with 2 tsp olive oil	153	17.6	2.3	9.7
1 clove garlic + 1 Tbs parsley	5.8	1.2	0.3	0.1
10 celery sticks	6	1.2	0.3	0
TOTAL	164.8	20	2.9	9.8
Dinner	Calories	Carbohydrates	Protein	Fat
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
3 cups mixed greens	30	6	2	0
2 Tbs balsamic vinaigrette	120	0	0	12
TOTAL	432.3	19.6	36.6	21.1
Snack 3	Calories	Carbohydrates	Protein	Fat
1 cup low fat cottage cheese	162.3	6.2	28	2.3
1 cup blackberries	61.9	13.8	2	0.7
TOTAL	224.2	20	30	3
DAILY TOTAL	1798.5	180.1	118.8	65.7

Day 7

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
2 slices whole grain rye bread, toasted	165.8	30.9	5.4	2.1
1 slice low fat cheddar cheese	49.1	0.5	6.9	2
4 oz roasted turkey breast	120	4	22	1
1 grapefruit	81.9	20.7	1.6	0.3
TOTAL	416.8	56.1	35.9	5.4
Snack 1	Calories	Carbohydrates	Protein	Fat
2 cups air popped popcorn	61.9	12.4	2.1	0.7
1 bell pepper, sliced	23.8	5.5	1	0.2
1/4 cup hummus	103.8	8.9	4.9	6
TOTAL	189.5	26.8	8	6.9
Lunch	Calories	Carbohydrates	Protein	Fat
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
Â¼ cup chick peas	71.4	13.6	3	0.7
3 cups mixed greens	30	6	2	0
3 oz grilled chicken breast, sliced	140	0	26.4	3
2 Tbs balsamic vinaigrette	120	0	0	12
TOTAL	528.4	57.4	36	15.9
Snack 2	Calories	Carbohydrates	Protein	Fat
2 Tbs natural peanut butter	210	6	8	16
6 whole wheat crackers	60	10	2	1.5
1 cup blackberries	61.9	13.8	2	0.7
TOTAL	331.9	29.8	12	18.2
Dinner	Calories	Carbohydrates	Protein	Fat
*Pepper & Cheese Omelet (see recipe):**	:
1/4 red onion, chopped	16.8	4	0.4	0
1 bell pepper, chopped	23.8	5.5	1	0.2
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
Snack 3	Calories	Carbohydrates	Protein	Fat
1 medium green apple	71.8	19	0.4	0.2
TOTAL	71.8	19	0.4	0.2
DAILY TOTAL	1775.1	199.9	113.2	58.7

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Meal Plan: Week 3

Fat to Fit Challenge

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