Meal Plan: Week 4

Fat to Fit Challenge

Day 1

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
1/2 cup granola	180	36	6	2.5
6 oz low fat vanilla yogurt	140	25	7	1.5
1 cup strawberries, sliced	57.1	13.7	1.2	0.5
TOTAL	377.1	74.7	14.2	4.5
Snack 1	Calories	Carbohydrates	Protein	Fat
1 cup green grapes	110	29	1.2	0.3
1 oz pistachio nuts	170	6	5	14
TOTAL	280	35	6.2	14.3
Lunch	Calories	Carbohydrates	Protein	Fat
*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
Snack 2	Calories	Carbohydrates	Protein	Fat
2 Tbs natural peanut butter	210	6	8	16
TOTAL	210	6	8	16
Dinner	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
DAILY TOTAL	1767.4	215.8	108.9	55.9

Day 2

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
2 slices sprouted wheat bread, toasted	160	30	8	1
2 Tbs natural peanut butter	210	6	7	17
1 medium banana, sliced	105	27	1.3	0.4
TOTAL	475	63	16.3	18.4
Snack 1	Calories	Carbohydrates	Protein	Fat
1 cup green grapes	110	29	1.2	0.3
TOTAL	110	29	1.2	0.3
Lunch	Calories	Carbohydrates	Protein	Fat
Spinach Salad with Strawberries:
4 oz roasted turkey breast	120	4	22	1
1 cup sliced cucumber	15.6	3.8	0.3	0.1
3 cups lettuce	30	6	2	0
1 oz soft goat cheese	76	0.3	5.3	6
1 cup strawberries, sliced	57.1	13.7	1.2	0.5
TOTAL	298.7	27.8	30.8	7.6
Dinner	Calories	Carbohydrates	Protein	Fat
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
3 cups mixed greens	30	6	2	0
10 cherry tomatoes	30.6	6.7	1.5	0.3
2 tsp sesame oil + 2 tsp rice vinegar	86.2	1.33	0	9
TOTAL	654.9	52.03	44.1	30
Snack 3	Calories	Carbohydrates	Protein	Fat
6 oz non fat fruit yogurt	160.2	32.4	7.5	0.3
1/4 cup dried cranberries	96	23	0	0.4
TOTAL	256.2	55.4	7.5	0.7
DAILY TOTAL	1794.8	227.23	99.9	57

Day 3

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
1/4 cup dried cranberries	96	23	0	0.4
2 Tbs chopped walnuts	81.8	1.7	1.9	8.2
TOTAL	177.8	24.7	1.9	8.6
Lunch	Calories	Carbohydrates	Protein	Fat
1 whole wheat flour tortilla	140	22	4	3
4 oz roasted turkey breast	130.8	4.4	19.6	3.2
1 oz low fat Swiss cheese	50	1	8	1.4
1 cup lettuce	5.4	1	0.5	0.1
TOTAL	326.2	28.4	32.1	7.7
Snack 2	Calories	Carbohydrates	Protein	Fat
6 oz low fat vanilla yogurt	140	25	7	1.5
2 Tbs chopped walnuts	81.8	1.7	1.9	8.2
TOTAL	221.8	26.7	8.9	9.7
Dinner	Calories	Carbohydrates	Protein	Fat
4 oz roasted pork tenderloin	225.5	0	31.2	9
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
Snack 3	Calories	Carbohydrates	Protein	Fat
1/2 cup vanilla frozen yogurt	200	31	9	4.5
1 cup strawberries, sliced	57.1	13.7	1.2	0.5
TOTAL	257.1	44.7	10.2	5
DAILY TOTAL	1711.8	207.6	114	48

Day 4

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
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
2 Tbs dried cranberries	48	11.5	0	0.2
TOTAL	325.8	71.6	14	1.9
Snack 1	Calories	Carbohydrates	Protein	Fat
6 oz non fat fruit yogurt	160.2	32.4	7.5	0.3
2 Tbs sunflower seeds	85	3	3.5	7.5
TOTAL	245.2	35.4	11	7.8
Lunch	Calories	Carbohydrates	Protein	Fat
*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
Snack 2	Calories	Carbohydrates	Protein	Fat
1 cup green grapes	110	29	1.2	0.3
4 oz roasted turkey breast	120	4	22	1
TOTAL	230	33	23.2	1.3
Dinner	Calories	Carbohydrates	Protein	Fat
5 oz grilled shrimp	140.3	0	30	1.5
1 cup chopped kale sautÃ©ed 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
Snack 3	Calories	Carbohydrates	Protein	Fat
1 cup chopped carrot	52.4	12	1.2	0.4
1 oz pistachio nuts	170	6	5	14
TOTAL	222.4	18	6.2	14.4
DAILY TOTAL	1894.3	243	114.9	57.4

Day 5

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
1 cup cooked hot multigrain cereal (prepared with water)	170.4	34.1	7.2	1.9
1 cup strawberries, sliced	57.1	13.7	1.2	0.5
1/2 cup granola	180	36	6	2.5
TOTAL	407.5	83.8	14.4	4.9
Snack 1	Calories	Carbohydrates	Protein	Fat
Orange Banana Shake:
1/4 cup vanilla frozen yogurt	100	15.5	4.5	2.3
1 medium banana, sliced	105	27	1.3	0.4
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
Lunch	Calories	Carbohydrates	Protein	Fat
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
3 oz roast beef, sliced	135	0	21	4.5
1 Tbs sesame oil + 2 tsp rice vinegar	120.2	0	0	13.6
TOTAL	334.2	17	24.8	19
Snack 2	Calories	Carbohydrates	Protein	Fat
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
Dinner	Calories	Carbohydrates	Protein	Fat
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
Snack 3	Calories	Carbohydrates	Protein	Fat
4 oz roasted turkey breast	130.8	4.4	19.6	3.2
10 cherry tomatoes	30.6	6.7	1.5	0.3
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

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
1 Tbs natural peanut butter	105	3	4	8
2 whole grain waffles	140	28	5	2.5
1 medium banana, sliced	105	27	1.3	0.4
TOTAL	350	58	10.3	10.9
Lunch	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
3 cups mixed greens	30	6	2	0
4 oz grilled chicken breast, diced	187.1	0	35.2	4.1
TOTAL	435.9	34.8	41.8	15.4
Snack 2	Calories	Carbohydrates	Protein	Fat
1/4 cup dried cranberries	96	23	0	0.4
2 Tbs chopped walnuts	81.8	1.7	1.9	8.2
TOTAL	177.8	24.7	1.9	8.6
Dinner	Calories	Carbohydrates	Protein	Fat
5 oz cooked turkey burger	333.1	0	37.8	16
3 cups chopped lettuce	24	4.6	1.7	0.4
1 cup chopped tomato	32.4	7.1	1.6	0.4
2 tsp olive oil + lemon juice	80	0	0	9
TOTAL	469.5	11.7	41.1	25.8
Snack 3	Calories	Carbohydrates	Protein	Fat
2 cups green grapes	220	48	2.4	0.6
6 oz low fat vanilla yogurt	140	25	7	1.5
TOTAL	360	73	9.4	2.1
DAILY TOTAL	1793.2	202.2	104.5	62.8

Day 7

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
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
1 whole wheat flour tortilla	140	22	4	3
TOTAL	288	25.1	18.6	9.5
Snack 1	Calories	Carbohydrates	Protein	Fat
1 cup green grapes	110	29	1.2	0.3
1 oz pistachio nuts	170	6	5	14
TOTAL	280	35	6.2	14.3
Lunch	Calories	Carbohydrates	Protein	Fat
4 oz grilled chicken breast, diced	186.7	0	35.2	4
1 cup Tomato Vegetable Soup	160	30	2	3
6 whole wheat crackers	60	10	2	1.5
TOTAL	406.7	40	39.2	8.5
Snack 2	Calories	Carbohydrates	Protein	Fat
6 oz non fat fruit yogurt	160.2	32.4	7.5	0.3
2 Tbs sunflower seeds	85	3	3.5	7.5
TOTAL	245.2	35.4	11	7.8
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 kale	33.5	6.7	2.2	0.5
TOTAL	511.9	46.2	35.07	17
Snack 3	Calories	Carbohydrates	Protein	Fat
1 cup green grapes	110	29	1.2	0.3
TOTAL	110	29	1.2	0.3
DAILY TOTAL	1841.8	210.7	111.27	57.4

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Meal Plan: Week 4

Fat to Fit Challenge

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