You are here

Meal Plan: Week 1

Fat to Fit Challenge

Check out the Week 1 Recipes

Day 1


Breakfast


Calories


Carbohydrates 


Protein


Fat


Tomato & Basil Omelet* (see recipe)


 


 


 


 


  • 1 large egg

73.5


0.4


6.3


5


  • 2 large egg whites

34.3


0.5


7.2


0.1


  • 1/4 cup chopped tomato

8.1


1.8


0.4


0.1


  • 2 Tbs grated parmesan cheese

43.1


0.4


3.9


2.9


  • 2 Tbs chopped fresh basil

1.4


0.2


0.1


0


TOTAL


160.4


3.3


17.9


8.1


Snack 1


Calories


Carbohydrates


Protein


Fat


25 almonds


173.4


5.9


6.4


15.2


1 medium apple


71.8


19.1


0.4


0.2


TOTAL


245.2


25


6.8


15.4


Lunch


Calories


Carbohydrates


Protein


Fat


4 oz grilled chicken breast, diced


187.1


0


35.2


4.1


2 Tbs dried cranberries


48


11.5


0


0.2


2 Tbs diced avocado


30


1.6


0.4


2.8


3 cups baby spinach


25


5.9


1.7


0.1


1 Tbs olive oil + 2 tsp balsamic vinegar


124


1.3


0


14


TOTAL


414.1


20.3


37.3


21.2


Snack 2


Calories


Carbohydrates


Protein


Fat


6 oz non fat fruit yogurt


160.2


32.4


7.5


0.3


TOTAL


160.2


32.4


7.5


0.3


Dinner


Calories


Carbohydrates


Protein


Fat


4 oz grilled chicken breast, diced


187.1


0


35.2


4.1


1 cup cooked penne pasta


220


42.8


8


1.3


1/2 cup marinara sauce


92.5


14.1


2.4


3


2 Tbs grated parmesan cheese


43.1


0.4


3.9


2.9


3 cups chopped lettuce


24


4.6


1.7


0.4


2 tsp olive oil + 2 tsp balsamic vinegar


39.8


1.3


0


4.5


TOTAL


606.5


63.2


51.2


16.2


Snack 3


Calories


Carbohydrates


Protein


Fat


1 medium banana


105


27


1.3


0.4


1 oz whole wheat pretzels


102


23


3.2


0.7


TOTAL


207


50


4.5


1.1


DAILY TOTAL


1793.4


194.2


125.2


62.3

 

 

 

Day 2


Breakfast


Calories


Carbohydrates 


Protein


Fat


1 cup cooked steel cut oatmeal (prepared with water)


200


36


6.7


3.3


2 Tbs chopped walnuts


81.8


1.7


1.9


8.2


1 Tbs honey


63.8


17.3


0.1


0


1/2 cup blueberries


41.3


10.5


0.5


0.2


TOTAL


386.9


65.5


9.2


11.7


Snack 1


Calories


Carbohydrates


Protein


Fat


1 cup green grapes


110


29


1.2


0.3


3/4 cup low fat cottage cheese


122


4.6


21


1.7


6 whole wheat crackers


60


10


2


1.5


TOTAL


292


43.6


24.2


3.5


Lunch


Calories


Carbohydrates


Protein


Fat


4 oz roasted turkey breast


120


4


22


1


1/2 roasted red pepper


15.5


3.6


0.6


0.2


1 oz part skim mozzarella cheese


80


1


7


6


2 slices multigrain bread, toasted


220


40


8


3


TOTAL


435.5


48.6


37.6


10.2


Dinner


Calories


Carbohydrates


Protein


Fat


4 oz grilled flank steak


210.9


0


31.6


8.4


1 cup steamed green beans with 2 tsp flax oil


148.7


9


2


9.4


3/4 cup cooked whole wheat couscous


142.5


32


5.3


0.75


TOTAL


502.1


41


38.9


18.55


Snack 2


Calories


Carbohydrates


Protein


Fat


1/4 cup dried cranberries


96


23


0


0.4


10 almonds


69.4


2.4


2.6


6.1


TOTAL


165.4


25.4


2.6


6.5


DAILY TOTAL


1781.9


224.1


112.5


50.45

 

Day 3


Breakfast


Calories


Carbohydrates 


Protein


Fat


Peanut Butter & Banana Shake:


 


 


 


 


1 oz vanilla protein powder


104


2


24


0


1 Tbs natural peanut butter


105


3


4


8


1 medium banana


105


27


1.3


0.4


1 Tbs wheat germ


25


3


2


0.5


8 fl oz skim milk


85.8


11.9


8.4


0.4


TOTAL


424.8


46.9


39.7


9.3


Snack 1


Calories


Carbohydrates


Protein


Fat


1 slice sprouted wheat bread, toasted


80


15


4


0.5


1 oz low fat Swiss cheese


50


1


8


1.4


1 cup green grapes


110


29


1.2


0.3


TOTAL


240


45


13.2


2.2


Lunch


Calories


Carbohydrates


Protein


Fat


2 cups lentil soup


251.7


40.6


15.6


3


4 oz roasted turkey breast


120


4


22


1


3 cups chopped lettuce


24


4.6


1.7


0.4


2 tsp olive oil + 2 tsp balsamic vinegar


86.2


1.3


0


9


TOTAL


481.9


50.5


39.3


13.4


Snack 2


Calories


Carbohydrates


Protein


Fat


1 bell pepper, sliced


23.8


5.5


1


0.2


1 hard boiled egg


77.5


0.6


6.3


5.3


TOTAL


101.3


6.1


7.3


5.5


Dinner


Calories


Carbohydrates


Protein


Fat


5 oz grilled chicken breast with 1 tsp olive oil + 1 tsp chili powder


281.8


1.4


44.3


10


1 large baked sweet potato + 1 Tbs low fat plain yogurt


180.8


38


4.2


1.7


2 cups broccoli roasted with 2 tsp olive oil


141.4


12.1


5


9


TOTAL


604


51.5


53.5


20.7


DAILY TOTAL


1852


200


153


51.1

 

Day 4


Breakfast


Calories


Carbohydrates 


Protein


Fat


1/2 cup granola


180


36


6


2.5


6 oz low fat vanilla yogurt


140


25


7


1.5


1 medium apple, chopped + 1/2 tsp cinnamon


74.76


20


0.36


0.3


TOTAL


394.76


81


13.36


4.3


Snack 1


Calories


Carbohydrates


Protein


Fat


2 Tbs dried cranberries


48


11.5


0


0.2


10 almonds


69.4


2.4


2.6


6.1


TOTAL


117.4


13.9


2.6


6.3


Lunch


Calories


Carbohydrates


Protein


Fat


Roast Beef & Spinach Wrap:


 


 


 


 


3 oz roast beef, sliced


135


0


21


4.5


1/2 cup black beans


109.2


19.9


7.2


0.4


2 Tbs salsa


10


3


0


0


1 cup baby spinach


10


2.6


0.6


0


2 Tbs diced avocado


30


1.6


0.4


2.8


1 whole wheat flour tortilla


140


22


4


3


TOTAL


434.2


49.1


33.2


10.7


Snack 2


Calories


Carbohydrates


Protein


Fat


1 medium banana


105


27


1.3


0.4


1/2 cup low fat cottage cheese


81.4


3.1


14


1.2


TOTAL


186.4


30.1


15.3


1.6


Dinner


Calories


Carbohydrates


Protein


Fat


5 oz grilled salmon


327.3


0


36.4


19


2 cups steamed swiss chard with 1 tsp flax oil + lemon juice


110


14.5


6.6


4.8


1 cup sliced cucumber


15.6


3.8


0.3


0.1


TOTAL


452.9


18.3


43.3


23.9


Snack 3


Calories


Carbohydrates


Protein


Fat


1/2 cup blueberries


41.3


10.5


0.5


0.2


1 oz walnuts


185.4


3.9


4.3


18.5


TOTAL


226.7


14.4


4.8


18.7


DAILY TOTAL


1812.36


206.8


112.56


65.5

 

Day 5


Breakfast


Calories


Carbohydrates 


Protein


Fat


2 oz cooked turkey bacon


213.9


1.7


16.6


15.6


4 egg whites scrambled


68.6


1


14.4


0.2


1 cup steamed spinach


41.4


6.8


5.4


0.5


1 whole wheat flour tortilla


140


22


4


3


TOTAL


463.9


31.5


40.4


19.3


Snack 1


Calories


Carbohydrates


Protein


Fat


1 medium apple


71.8


19.1


0.4


0.2


1 oz part skim mozzarella cheese


80


1


7


6


TOTAL


151.8


20.1


7.4


6.2


Lunch


Calories


Carbohydrates


Protein


Fat


Asian Shrimp Salad:


 


 


 


 


5 oz cooked shrimp


140.3


0


29.6


1.5


3 cups mixed greens


30


6


2


0


1 cup sliced cucumber


15.6


3.8


0.3


0.1


1/2 cup canned mandarin oranges (packed in water)


51.6


13


0.8


0.4


1 tsp toasted sesame seeds


17


0.3


0.6


1.7


2 Tbs sliced almonds


83.3


2.5


2.9


7.5


2 Tbs sesame ginger salad dressing


123


2.6


1


12


TOTAL


460.8


28.2


37.2


23.2


Dinner


Calories


Carbohydrates


Protein


Fat


Spicy Turkey Sloppy Joes* (see recipe):


 


 


 


 


  • 4 oz ground turkey breast sautéed in 1 tsp olive oil

209.6


0


19.9


11


  • 2 Tbs diced onion

8.4


2


0.2


0


  • 1 Tbs tomato paste

12.5


3


0.5


0


  • 1 tsp chili powder

8.2


1.4


0.3


0.4


  • 1 cup chopped spinach

6.9


1.1


0.9


0


1 (6.5 in) large whole wheat pita bread


170.2


35.2


6.3


1.7


1 cup steamed broccoli with 1 tsp olive oil + lemon juice


94.6


11.2


3.71


5.1


TOTAL


510.4


53.9


31.81


18.2


Snack 3


Calories


Carbohydrates


Protein


Fat


6 oz non fat fruit yogurt


160.2


32.4


7.5


0.3


1/2 cup blueberries


41.3


10.5


0.5


0.2


TOTAL


201.5


42.9


8


0.5


DAILY TOTAL


1788.4


176.6


124.81


67.4

 

Day 6


Breakfast


Calories


Carbohydrates 


Protein


Fat


8 oz low fat plain yogurt


133.3


16


10.7


3.3


2 Tbs wheat germ


50


6


4


1


1 Tbs honey


63.8


17.3


0.1


0


1 cup blueberries


82.6


21


1


0.4


1/2 whole wheat english muffin, toasted


67.4


13.5


2.9


0.7


TOTAL


397.1


73.8


18.7


5.4


Snack 1


Calories


Carbohydrates


Protein


Fat


Trail Mix:


 


 


 


 


1/4 cup dried cranberries


96


23


0


0.4


2 Tbs chopped almonds


66.5


2.3


2.4


5.8


2 Tbs sunflower seeds


85


3


3.5


7.5


TOTAL


247.5


28.3


5.9


13.7


Lunch


Calories


Carbohydrates


Protein


Fat


5 oz turkey burger, cooked


266.5


0


31


14.9


3 cups mixed greens


30


6


2


0


1/4 cup chopped tomato


8.1


1.8


0.4


0.1


2 Tbs diced avocado


30


1.6


0.4


2.8


1 Tbs olive oil + lemon juice


124


1.3


0


14


TOTAL


458.6


10.7


33.8


31.8


Snack 2


Calories


Carbohydrates


Protein


Fat


1 bell pepper, sliced


23.8


5.5


1


0.2


White Bean Dip* (see recipe)


 


 


 


 


  • 1/2 cup canned cannelloni beans

153.3


28.7


9.5


0.4


  • 2 Tbs chopped scallion + 1 tsp olive oil + 1/2 tsp lemon zest

44.1


0.2


0


4.5


TOTAL


221.2


34.4


10.5


5.1


Dinner


Calories


Carbohydrates


Protein


Fat


4 oz cooked turkey cutlet (breast meat), sliced


154


0


34.1


0.8


1 cup steamed green beans with 2 tsp flax oil


148.7


9


2


9.4


1 cup cooked brown rice


216.5


44.8


5


1.8


TOTAL


519.2


53.8


41.1


12


DAILY TOTAL


1843.6


201


110


68

Day 7


Breakfast


Calories


Carbohydrates 


Protein


Fat


2 whole grain waffles


165.2


30.9


4.9


2.5


1 Tbs natural peanut butter


105


3


4


8


1 medium apple


71.8


19.1


0.4


0.2


TOTAL


342


53


9.3


10.7


Snack 1


Calories


Carbohydrates


Protein


Fat


1 cup green grapes


110


29


1.2


0.3


1 oz low fat Swiss cheese


50


1


8


1.4


TOTAL


160


30


9.2


1.7


Lunch


Calories


Carbohydrates


Protein


Fat


3 cups mixed greens


30


6


2


0


4 oz roasted turkey breast


120


4


22


1


1/2 cup chopped tomato


16.2


3.5


0.8


0


1 hard boiled egg


77.5


0.6


6.3


5.3


2 Tbs grated parmesan cheese


43.1


0.4


3.9


2.9


2 Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice


124


0.2


0.1


13.5


1 oz whole wheat pretzels


102


23


3.2


0.7


TOTAL


512.8


37.7


38.3


23.4


Snack 2


Calories


Carbohydrates


Protein


Fat


1 slice whole wheat bread, toasted


110


19


5


1.5


1 Tbs natural peanut butter


105


3


4


8


TOTAL


215


22


9


9.5


Dinner


Calories


Carbohydrates


Protein


Fat


4 oz roasted pork tenderloin


225.5


0


31.2


9


1/2 cup cooked quinoa


106


19.5


3.7


1.6


2 cups steamed swiss chard with 1 tsp flax oil + lemon juice


110


14.5


6.6


4.8


TOTAL


441.5


34


41.5


15.4


Snack 3


Calories


Carbohydrates


Protein


Fat


2 Tbs sunflower seeds


85


3


3.5


7.5


1 cup sliced cucumber


15.6


3.8


0.3


0.1


TOTAL


100.6


6.8


3.8


7.6


DAILY TOTAL


1771.9


183.5


111.1


68.3

Check out the Week 1 Recipes

Want more Men's Fitness?

Sign Up for our newsletters now.