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Meal Plan: Week 2

Fat to Fit Challenge

Check out the Week 2 Recipes

Day 1


Breakfast


Calories


Carbohydrates 


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


Carbohydrates 


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


Carbohydrates 


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


Carbohydrates 


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


Carbohydrates 


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


Carbohydrates 


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


Carbohydrates 


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

Check out the Week 2 Recipes

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