FOOD

Meal 1
Oatmeal topped w/ Walnuts and Cranberries
1 cup Oatmeal, cooked
1/2 cup almond milk
cup handful dried cranberries
1 TB Chopped Walnuts
3 boiled egg whites

Meal 2
2 stalks of celery
2 TB Natural Peanut Butter

Meal 3
Chicken Cranberry Apple Salad
3 oz. sliced baked chicken breast
1 cup fresh spinach
2 TB slivered almonds
2 TB dried cranberries
1 medium apple, chopped
1 TB toasted sesame seeds
1 TB chopped onion
2 TB balsamic vinegar

Meal 4
1 serving vanilla whey protein powder
Meal 5
4 oz. sirloin or strip steak
1 tbsp olive oil
6 spears of roasted asparagus
1 cup roasted cauliflower

TOTAL

CALORIES

CARB

FAT

PROTEIN

150
30
100
50
50
380

25
4
28
1
0.5
58.5

2
1.3
0.5
5
0.5
9.3

16
190
206

2.7
8
10.7

0
16
16

140
14
78
49
93
52
4
28
458

0
2.2
3
12
24.7
2
1
5.4
50.3

3
0
7
0
0.3
4
0
0
14.3

26
1.7
3
0
0.5
2
0
0.2
33.4

150

2.5

26

210
119
20
29
378

0
0
3.7
5.1
8.8

7.5
13.5
0.2
0.6
21.8

34
0
2.4
2.3
38.7

1572

135.3
34%

63.9
37%

124.2
32%

NOTES

6
0.5
0
1
11
18.5

0.6 Can also sub almond butter instead of peanut butter

7
7.6

FOOD
Meal 1
1 cup quinoa
1 tsp cinnamon + more for sprinkling
1 tsp vanilla extract
1/4 cup unsweetened applesauce
2 TB raisins
1/4 cup warmed almond milk for drizzling
1/2 gala apple, peeled and diced
1 TB pecans, chopped

Meal 2
1/2 cup lowfat cottage cheese
1 TBS sugarfree strawberry jam (optional)
1 TBS unsalted sunflower seeds

Meal 3
Chicken and Veggie Stir-Fry
4 oz. skinless baked chicken breast
1/2 cup chicken broth
1 cup Broccoli
1 cup carrots
1/2 cup sliced onion
1/2 cup sliced green/red peppers
1/2 cup brown rice

Meal 4
1 serving vanilla whey protein powder
Meal 5
ITALIAN GROUND TURKEY
4 oz. lean ground turkey
1 cup spinach
1 bell pepper
1 cup mushrooms
1/4 cup of lite mozzarella cheese
3/4 cup marina sauce

TOTAL

CALORIES

CARB

FAT

PROTEIN

NOTES

222

39.4

3.6

8.1 Cook quinoa, and then add toppings.

12
26
54
15
42
47
418

0.5
6.9
14.4
2
11.2
0.9
75.3

0
0
0
0.6
0
4.9
9.1

0
0
0.6
0.3
0.2
0.6
9.8

102
10
55
167

2
0
5
7

4
2
2
8

186
8
60
30
50
20
85
439

0
0.5
11
6
11
5
18
51.5

4
0
0
0
0
0
0.8
4.8

35.1
1.6
4
1
2
1
2
46.7

150

2.5

26

170
10
35
15
80
97
407

0
1
7.5
2.5
1
14.9
26.9

9.5
0
0.5
0
5
2.9
17.9

21
1
1.5
2
6
2.8
34.3

1469

165.7
45%

36.3
22%

118.8
32%

16 Mix together.
0
2
18

(use Pam cooking spray instead of oil)

FOOD
Meal 1
Oatmeal topped w/ Walnuts and Cranberries
1 cup Oatmeal, cooked
1/2 cup almond milk
cup handful dried cranberries
1 TB Chopped Walnuts
3 boiled egg whites

Meal 2
1/2 cup lowfat cottage cheese
1 TBS sugarfree strawberry jam (optional)
1 TBS unsalted sunflower seeds

Meal 3
ALMOND BUTTER & BANANA SMOOTHIE:
1 TB almond butter
1/2 medium Banana
1 serving vanilla whey protein powder
1/2 cup non-fat greek yogurt

Meal 4
1 cup Carrots
cup hummus

Meal 5
Chicken & Avocado Salad
3 oz. sliced baked chicken breast
2 cups fresh spinach leaves
cup tomato slices
avocado
2 boiled egg whites
Dressing:
1 TB extra virgin olive oil
2 tablespoons apple cidar vinegar
2 tablespoons fresh parsley, chopped
1 tablespoon fresh lemon juice
1 teaspoon dried basil
pinch of dried oregano
2 garlic cloves minced

TOTAL

CALORIES

CARB

FAT

PROTEIN

150
30
100
50
50
380

25
4
28
1
0.5
58.5

2
1.3
0.5
5
0.5
9.3

102
10
55
167

2
0
5
7

4
2
2
8

100
53
150
67
370

3.4
13.5
7
4.7
28.6

9.4
0.2
2.5
0
12.1

50
135
185

12
12
24

0.5
8
8.5

1
6.5
7.5

140
15
15
80
50

0
2
3.5
4.5
1

3
0
0
7.5
0

26
1.5
1
1
11

120
0
3
4
4
3
9
443

14

0.5
1.3
0.9
0.6
2
16.3

0
0
0
0.1
0
24.6

0.2
0
0.1
0.1
0.4
41.3

134.4
35%

62.5
36%

126.3
33%

1545

NOTES

6
0.5
0
1
11
18.5

16 Mix together.
0
2
18

2.4 Can also sub peanut butter for almond butter.

0.6
26
12
41