YOUR MEAL PLAN

BREAKFAST – OPEN-FACED SCRAMBLED EGG SANDWICH

	PROTEIN	CARBS	FAT	CALORIES
1 whole egg	6	0	5	71
1/2 cup egg whites scrambled	13	1	0	63
8 asparagus spears	4	7	0	40
1 slice Ezekiel bread	4	15	1	80

LUNCH – GREEK CHICKEN SALAD

	PROTEIN	CARBS	FAT	CALORIES
4 oz grilled chicken breast, no skin	35	0	4	171
1/2 cup quinoa, cooked	2	21	0	95
1/2 cup red onion	2	8	0	64
5 black olives, sliced	0	1	3	25
1/2 cup chopped tomato	3	14	0	65
1/2 cup chopped cucumber	0	2	0	8
1 oz low-fat feta cheese	5	0	4	50
1 tbsp balsamic vinegar	0	3	0	15

DINNER – LEMON HALIBUT WITH RICE

	PROTEIN	CARBS	FAT	CALORIES
1 cup brown rice	5	45	2	216
5 oz grilled halibut	32	0	2	157
1 cup steamed broccoli	3	6	0	30

*add a tsp of dill to season and fresh lemon juice

STILL HUNGRY? FRUIT & ALMONDS

	PROTEIN	CARBS	FAT	CALORIES
1 cup green grapes	1	16	0	62
20 unsalted almonds	6	6	14	164

	PROTEIN	CARBS	FAT	CALORIES
Daily Total	126	150	35	1387

BREAKFAST – OATMEAL WITH BERRIES + SHAKE

	PROTEIN	CARBS	FAT	CALORIES
1 cup cooked oatmeal	5	27	3	150
1/2 cup blueberries	1	11	0	42
1 tbsp sunflower seeds	2	2	5	55
1 scoop whey isolate protein	26	6	2	150
2 cups almond milk	2	4	8	80
150 ml water, 1/2 cup ice

LUNCH – TURKEY DIJON PITA AND FRUIT

	PROTEIN	CARBS	FAT	CALORIES
1 x 6″ whole wheat pita	6	32	1	160
4 oz turkey breast	23	1	4	129
1 oz low-fat shredded mozzarella cheese	8	1	6	80
1 cup romaine lettuce	1	1	0	8
1/2 cup shredded carrots	0	3	0	10
1 tsp Dijon mustard	0	0	0	5
2 clementines	1	18	0	70

DINNER – TOFU STIR FRY WITH QUINOA

	PROTEIN	CARBS	FAT	CALORIES
1/4 cup quinoa	3	30	1	71
1/2 cup of grilled tofu (1/2″ cubes)	8	3	5	75
1/2 cup sliced onion	1	7	0	32
1/2 cup chopped red pepper	1	7	0	30
1/2 cup chopped green pepper	1	4	0	15
1 cup bean sprouts	2	2	0	14
1 tbsp low-sodium soy sauce	1	3	0	15

*add a 1 tbsp ground ginger or fresh herbs

STILL HUNGRY? RICE CAKES WITH PEANUT BUTTER

	PROTEIN	CARBS	FAT	CALORIES
2 rice cakes, plain	2	14	0	70
1 tbsp natural peanut butter (1/2 per cake)	4	3	7	90

	PROTEIN	CARBS	FAT	CALORIES
Daily Total	98	179	42	1351

BREAKFAST – CHOCOLATE BANANA SMOOTHIE

	PROTEIN	CARBS	FAT	CALORIES
1 scoop chocolate protein powder	26	6	2	150
1 banana	1	29	0	110
1 tbsp ground flaxseed	1	2	3	37
2 cups almond milk	2	4	8	80
150 ml water, 1/2 cup ice

LUNCH – QUINOA & KALE CHICKEN SALAD

	PROTEIN	CARBS	FAT	CALORIES
1/4 cup quinoa	4	20	2	111
4 oz grilled chicken breast, no skin	35	0	4	171
2 cups kale	2	7	0	33
1 cup strawberries, sliced	1	13	1	53
1/4 ripe avocado, sliced	1	4	7	40
1 tbsp raspberry vinaigrette	0	3	2	30

DINNER – STEAK & POTATO

	PROTEIN	CARBS	FAT	CALORIES
1 medium baked potato	4	37	0	161
4 oz sirloin steak, sliced in strips	34	0	5	189
1 cup snap peas	2	6	0	35
1/2 cup sliced onion	1	7	0	32
1 tbsp low-sodium soy sauce

*add 1 clove of minced garlic

STILL HUNGRY? FLATBREAD CRACKERS & COTTAGE CHEESE

	PROTEIN	CARBS	FAT	CALORIES
2 flatbread crackers	4	22	0	120
1/2 cup low fat cottage cheese	14	3	2	82

	PROTEIN	CARBS	FAT	CALORIES
Daily Total	132	163	36	1434

BREAKFAST – BERRY PARFAIT

	PROTEIN	CARBS	FAT	CALORIES
1 cup low-fat plain yogurt	24	6	0	134
1/4 cup oats, raw	3	16	2	83
1 tbsp sunflower seeds	2	2	5	55
1/4 cup strawberries	0	3	0	13
1/4 cup blueberries	0	5	0	21

LUNCH – WHOLE WHEAT PASTA WITH CHICKEN

	PROTEIN	CARBS	FAT	CALORIES
4 oz grilled chicken breast, no skin	35	0	4	171
1 cup whole wheat pasta, cooked	7	41	1	210
1/2 cup tomato sauce	0	8	0	40
1 cup spinach, chopped	0	1	0	7
1 clove garlic

DINNER – SALMON WITH GREEN BEANS AND RICE

	PROTEIN	CARBS	FAT	CALORIES
4 oz salmon	31	0	9	208
1 cup green beans	2	10	0	44
1 tbsp slivered almonds	2	1	4	45
1/2 cup cooked brown rice	3	23	1	110

*1 tsp dill to season salmon

STILL HUNGRY?

	PROTEIN	CARBS	FAT	CALORIES
1 scoop whey isolate protein	26	6	2	150
1 medium green apple	0	22	0	72

	PROTEIN	CARBS	FAT	CALORIES
Daily Total	135	144	27	1363

BREAKFAST – BREAKFAST SANDWICH

	PROTEIN	CARBS	FAT	CALORIES
1 whole wheat English muffin	10	44	2	221
1 egg, cooked over easy	6	1	5	78
2 slices of tomato	0	1	0	17

LUNCH -TUNA SALAD PITA

	PROTEIN	CARBS	FAT	CALORIES
1 x 6″ whole wheat pita	6	32	1	160
1/2 can tuna packed in water	21	0	1	97
1/2 cup diced celery	0	1	0	10
1/2 cup diced onion	1	7	0	32
1 tbsp light mayonnaise	0	1	4	35

*mix mayonnaise, onion, celery with tuna

DINNER – TACOS (MAKES 2 TACOS)

	PROTEIN	CARBS	FAT	CALORIES
2 whole wheat tortilla shells	8	13	4	100
4 oz lean ground beef	25	0	3	128
1 cup shredded lettuce	0	2	0	7
1/4 cup diced tomato	2	7	0	33
1/4 cup black beans	4	10	0	57
1 tbsp fat-free, plain Greek yogurt (mix to make tuna salad)	1	1	0	8
1 tbsp salsa	1	2	0	10

STILL HUNGRY?

	PROTEIN	CARBS	FAT	CALORIES
1 cup low-fat plain yogurt	24	6	0	134
1 peach	1	14	0	59
20 cashews	5	17	14	175

	PROTEIN	CARBS	FAT	CALORIES
Daily Total	115	158	35	1361

BREAKFAST – STRAWBERRY SMOOTHIE

	PROTEIN	CARBS	FAT	CALORIES
1 scoop whey isolate protein	26	6	2	150
1 cup strawberries, sliced	4	28	0	52
2 cups almond milk	2	4	8	80
1 tbsp ground flaxseed	1	2	3	37
150 ml water, 1/2 cup ice

LUNCH – COBB SALAD

	PROTEIN	CARBS	FAT	CALORIES
2 flatbread crackers	4	22	0	120
1 hard-boiled egg, sliced	6	1	5	78
2 oz grilled chicken, chopped	18	0	2	86
1 cup romaine lettuce, chopped	1	2	0	8
1/4 cup tomato, chopped	2	7	0	33
1/4 cup green onion, diced	0	2	0	10
1 tbsp low-fat ranch dressing	0	4	2	35

DINNER – WHOLE WHEAT PASTA WITH TURKEY MEATBALLS

	PROTEIN	CARBS	FAT	CALORIES
1 cup whole wheat pasta	7	41	1	210
4 oz ground turkey, cooked in 1″ meatballs	36	0	3	172
1/2 cup tomato sauce	0	8	0	40
2 tbsp grated Parmesan cheese	4	0	4	40
1 cup sliced zucchini	2	5	1	27

STILL HUNGRY? FLATBREAD WITH HUMMUS

	PROTEIN	CARBS	FAT	CALORIES
2 multigrain flat bread crackers	2	12	2	80
2 tbsp hummus	2	4	6	70

	PROTEIN	CARBS	FAT	CALORIES
Daily Total	117	148	39	1328

BREAKFAST – SOUTHWEST SCRAMBLE

	PROTEIN	CARBS	FAT	CALORIES
1 whole wheat tortilla	4	22	3	130
3/4 cup egg whites, scrambled	20	1	0	95
1/4 cup chopped red pepper	0	4	0	15
1/4 cup chopped green pepper	0	2	0	7
1 cup chopped spinach	6	0	5	71
1 oz low-fat shredded cheddar cheese	0	2	0	6
1 tbsp salsa	8	0	5	70
1/4 tsp cumin	1	2	0	10

LUNCH – TURKEY AVOCADO BURGER

	PROTEIN	CARBS	FAT	CALORIES
1 whole wheat hamburger bun	7	34	2	160
4 oz ground turkey	36	0	3	172
1/4 ripe avocado	1	4	7	80
2 slices tomato	1	4	0	32
2 slices onion	1	4	0	32
2 large lettuce leaves	0	1	0	4
1 cup steamed broccoli	3	6	0	30

*layer lettuce, tomato and onion on burger

DINNER – QUINOA SHRIMP SALAD

	PROTEIN	CARBS	FAT	CALORIES
6 medium shrimp	6	0	1	30
1/2 cup quinoa	8	40	4	222
1/2 cup onion diced	1	7	0	32
1/2 cup red pepper chopped	1	7	0	30
1 tbsp ground ginger

*1/4 lemon (squeeze juice on fish)

STILL HUNGRY? PROTEIN SHAKE

	PROTEIN	CARBS	FAT	CALORIES
1 scoop chocolate protein powder	26	6	2	150
2 cups almond milk	2	4	8	80
150 ml water, 1/2 cup ice

	PROTEIN	CARBS	FAT	CALORIES
Daily Total	120	146	35	1376