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Meal Plan: Week 5

Day 1


Breakfast


Calories


Carbohydrates 


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


Carbohydrates 


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


 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


Carbohydrates 


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


Carbohydrates 


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


 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


Carbohydrates 


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


 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


Carbohydrates 


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


Carbohydrates 


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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