Meal Plan: Week 5

Day 1

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
1 cup shredded wheat cereal	166.6	40.7	5.1	0.5
8 fl oz skim milk	85.8	11.9	8.4	0.4
1 medium banana, sliced	105	27	1.3	0.4
TOTAL	357.4	79.6	14.8	1.3
Snack 1	Calories	Carbohydrates	Protein	Fat
1 oz low fat Swiss cheese	50	1	8	1.4
25 almonds	173.4	5.9	6.4	15.2
1 cup strawberries, sliced	57.1	13.7	1.2	0.5
TOTAL	280.5	20.6	15.6	17.1
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 canned black beans (rinsed & drained)	54.6	10	3.6	0.2
1/2 cup chopped tomato	16.2	3.5	0.8	0
3 cups mixed greens	30	6	2	0
2 Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice	124	0.2	0.1	13.5
TOTAL	473.9	21.1	34.9	27.6
Snack 2	Calories	Carbohydrates	Protein	Fat
1 cup diced pineapple	74.4	19.6	0.8	0.2
6 oz low fat vanilla yogurt	140	25	7	1.5
TOTAL	214.4	44.6	7.8	1.7
Dinner	Calories	Carbohydrates	Protein	Fat
*Chicken Fajita Rice Bowl(see recipe)**
5 oz chicken breast grilled with 1 tsp olive oil + 1 tsp chili powder	281.8	1.4	44.3	10
1/4 red onion, chopped	16.8	4	0.4	0
1 bell pepper, chopped	23.8	5.5	1	0.2
1 cup cooked brown rice	162.3	33.6	3.8	1.3
TOTAL	484.7	44.5	49.5	11.5
Snack 3	Calories	Carbohydrates	Protein	Fat
TOTAL	0	0	0	0
DAILY TOTAL	1810.9	210.4	122.6	59.2

Day 2

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
Turkey & Egg White Wrap:
4 egg whites, scrambled	68.6	1	14.4	0.22
2 oz deli sliced pepper turkey	60	0	13	0.5
1 whole wheat flour tortilla	140	22	4	3
1 large peach	61.2	15	1.4	0.4
TOTAL	329.8	38	32.8	4.12
Snack 1	Calories	Carbohydrates	Protein	Fat
1/2 cup dried apple rings	72.7	19.5	0.3	0.1
3 oz roast beef, sliced	135	0	21	4.5
TOTAL	207.7	19.5	21.3	4.6
Lunch	Calories	Carbohydrates	Protein	Fat
Cheese & Tomato Sandwich:
2 slices whole wheat bread, toasted	220	38	10	3
1 oz low fat Swiss cheese	50	1	8	1.4
2 slices tomato + 5 fresh basil leaves	8.7	1.3	1.4	0.1
TOTAL	278.7	40.3	18.5	4.5
Snack 2	Calories	Carbohydrates	Protein	Fat
1 cup low fat cottage cheese	162.3	6.2	28	2.3
1 cup strawberries	57.1	13.7	1.2	0.5
TOTAL	219.4	19.9	29.2	2.8
Dinner	Calories	Carbohydrates	Protein	Fat
5 oz grilled shrimp	140.3	0	29.6	1.5
1 cup steamed Swiss chard	35	7.2	3.3	0.1
Herb Polenta* (see recipe)
1/2 corn meal + 1 cup water	220	46	4	2
2 Tbs chopped fresh basil + 1 Tbs olive oil	124	0.2	0.1	13.5
TOTAL	519.3	53.4	37	17.1
Snack 3	Calories	Carbohydrates	Protein	Fat
Â 2 Tbs raisins	54.2	14.4	0.6	0.1
25 almonds	173.4	5.9	6.4	15.2
TOTAL	227.6	20.3	7	15.3
DAILY TOTAL	1782.5	191.4	145.8	48.42

Day 3

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
2 whole grain waffles	165.2	30.9	4.9	2.5
2 tsp honey	21.3	5.8	0	0
1/2 cup blueberries	41.3	10.5	0.5	0.2
25 almonds	173.4	5.9	6.4	15.2
TOTAL	401.2	53.1	11.8	17.9
Snack 1	Calories	Carbohydrates	Protein	Fat
1 hard boiled egg	77.5	0.6	6.3	5.3
1 medium banana, sliced	105	27	1.3	0.4
TOTAL	182.5	27.6	7.6	5.7
Lunch	Calories	Carbohydrates	Protein	Fat
2 cups lentil soup	251.7	40.6	15.6	3
*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 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	643.2	94.9	47.8	10.1
Dinner	Calories	Carbohydrates	Protein	Fat
4 oz grilled flank steak	210.9	0	31.6	8.4
2 cups broccoli roasted with 1 Tbs olive oil + lemon juice	181.2	12.1	5	14.2
3/4 cup cooked whole wheat couscous	142.5	32	5.3	0.75
TOTAL	534.6	44.1	41.9	23.35
Snack 3	Calories	Carbohydrates	Protein	Fat
1 cup strawberries	57.1	13.7	1.2	0.5
TOTAL	57.1	13.7	1.2	0.5
DAILY TOTAL	1818.6	233.4	110.3	57.55

Day 4

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
1 cup low fat cottage cheese	162.3	6.2	28	2.3
1 cup diced pineapple	74.4	19.6	0.8	0.2
1/2 cup shredded wheat cereal	83.3	20.3	2.5	0.3
1 hard boiled egg	77.5	0.6	6.3	5.3
TOTAL	397.5	46.7	37.6	8.1
Snack 1	Calories	Carbohydrates	Protein	Fat
1/2 cup dried apple rings	72.7	19.5	0.3	0.1
2 Tbs natural peanut butter	210	6	8	16
TOTAL	282.7	25.5	8.3	16.1
Lunch	Calories	Carbohydrates	Protein	Fat
3 oz deli sliced pepper turkey
1 oz low fat Swiss cheese	50	1	8	1.4
2 slices tomato	8	1.2	0.4	0.1
1 whole wheat flour tortilla	140	22	4	3
1 large peach	61.2	15	1.4	0.4
TOTAL	259.2	39.2	13.8	4.9
Snack 2	Calories	Carbohydrates	Protein	Fat
6 oz low fat vanilla yogurt	140	25	7	1.5
TOTAL	140	25	7	1.5
Dinner	Calories	Carbohydrates	Protein	Fat
4 oz grilled chicken breast	187.1	0	35.2	4.1
2 Tbs salsa	10	3	0	0
1 small sweet potato, diced and roasted with 2 tsp olive oil	182.4	23.6	2.3	9.2
1 cup steamed Swiss chard	35	7.2	3.3	0.1
8 fl oz skim milk	85.8	11.9	8.4	0.4
TOTAL	500.3	45.7	49.2	13.8
Snack 3	Calories	Carbohydrates	Protein	Fat
Â 2 Tbs raisins	54.2	14.4	0.6	0.1
25 almonds	173.4	5.9	6.4	15.2
TOTAL	227.6	20.3	7	15.3
DAILY TOTAL	1807.3	202.4	122.9	59.7

Day 5

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
1 cup cooked oatmeal (prepared with 1 cup skim milk)	232.8	37.1	14.5	2.7
2 tsp honey	21.3	5.8	0	0
Â 2 Tbs raisins + 1/2 tsp cinnamon	54.2	14.4	0.6	0.1
TOTAL	308.3	57.3	15.1	2.8
Snack 1	Calories	Carbohydrates	Protein	Fat
1 cup low fat cottage cheese	162.3	6.2	28	2.3
1 cup strawberries	57.1	13.7	1.2	0.5
TOTAL	219.4	19.9	29.2	2.8
Lunch	Calories	Carbohydrates	Protein	Fat
5 oz grilled shrimp	140.3	0	29.6	1.5
1/2 cup chopped tomato	16.2	3.5	0.8	0
1/4 cup cooked whole wheat couscous	47.5	11	1.8	0.2
3 cups mixed greens	30	6	2	0
2 Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice	124	0.2	0.1	13.5
TOTAL	358	20.7	34.3	15.2
Snack 2	Calories	Carbohydrates	Protein	Fat
2 slices whole wheat bread, toasted	220	38	10	3
1 oz low fat Swiss cheese	50	1	8	1.4
2 slices tomato	8	1.2	0.4	0.1
TOTAL	278	40.2	18.4	4.5
Dinner	Calories	Carbohydrates	Protein	Fat
5 oz broiled pork chop	340	0	40.7	18.5
1/2 cup canned black beans (rinsed & drained)	109.2	19.9	7.2	0.4
3/4 cup cooked brown rice	162.3	33.6	3.8	1.3
1 cup steamed Swiss chard	35	7.2	3.3	0.1
TOTAL	646.5	60.7	55	20.3
DAILY TOTAL	1810.2	198.8	152	45.6

Day 6

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
1 Tbs natural peanut butter	105	3	4	8
2 slices whole wheat bread	220	38	10	3
1 large peach	61.2	15	1.4	0.4
TOTAL	386.2	56	15.4	11.4
Snack 1	Calories	Carbohydrates	Protein	Fat
3 oz roast beef, sliced	135	0	21	4.5
1 medium banana	105	27	1.3	0.4
TOTAL	240	27	22.3	4.9
Lunch	Calories	Carbohydrates	Protein	Fat
Grilled Chicken Salad:
5 oz chicken breast grilled with 1 tsp olive oil + 1 tsp oregano	281.8	1.4	44.3	10
1/2 cup chopped tomato	16.2	3.5	0.8	0
3 cups mixed greens	30	6	2	0
2 tsp olive oil + lemon juice + 1 tsp honey	79.6	5.8	0	9
TOTAL	407.6	16.7	47.1	19
Snack 2	Calories	Carbohydrates	Protein	Fat
6 oz low fat vanilla yogurt	140	25	7	1.5
TOTAL	140	25	7	1.5
Dinner	Calories	Carbohydrates	Protein	Fat
4 oz wild salmon, grilled	262	0	29.2	15.2
1 cup steamed broccoli	54.6	11.2	3.71	0.6
Herb Polenta* (see recipe)
1/2 corn meal + 1 cup water	220	46	4	2
2 Tbs chopped fresh basil + 1 Tbs olive oil	124	0.2	0.1	13.5
TOTAL	660.6	57.4	37.01	31.3
DAILY TOTAL	1834.4	182.1	128.81	68.1

Day 7

Breakfast	Calories	CarbohydratesÂ	Protein	Fat
Strawberry Shake:
1 cup strawberries	57.1	13.7	1.2	0.5
1 oz vanilla 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
TOTAL	246.9	27.6	33.6	0.9
Snack 1	Calories	Carbohydrates	Protein	Fat
2 hard boiled eggs	155	1.1	12.6	10.6
1 cup strawberries, sliced	57.1	13.7	1.2	0.5
TOTAL	212.1	14.8	13.8	11.1
Lunch	Calories	Carbohydrates	Protein	Fat
1 sweet potato, baked	162	37.3	3.6	0.3
1 cup steamed Swiss chard	35	7.2	3.3	0.1
2 Tbs chopped fresh basil + 1 Tbs olive oil	124	0.2	0.1	13.5
TOTAL	321	44.7	7	13.9
Snack 2	Calories	Carbohydrates	Protein	Fat
1 cup low fat cottage cheese	162.3	6.2	28	2.3
25 almonds	173.4	5.9	6.4	15.2
TOTAL	335.7	12.1	34.4	17.5
Dinner	Calories	Carbohydrates	Protein	Fat
*Turkey Quesadilla (**see recipe)
2 oz low fat Swiss cheese, shredded	100	2	16	2.8
1 bell pepper, chopped	23.8	5.5	1	0.2
4 oz deli sliced pepper turkey	120	0	26	1
2 whole wheat flour tortilla	280	44	8	6
1 Tbs chopped scallion	1.9	0.4	0.1	0
2 Tbs salsa	10	3	0	0
TOTAL	535.7	54.9	51.1	10
Snack 3	Calories	Carbohydrates	Protein	Fat
2 cup diced pineapple	150	39.2	1.6	0.4
TOTAL	150	39.2	1.6	0.4
DAILY TOTAL	1801.4	193.3	141.5	53.8

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