Diet Chart Week-1

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1
Day 1
Breakfast
Tomato & Basil Omelet* (see recipe)
1 large egg
2 large egg whites
1/4 cup chopped tomato
2 Tbs grated parmesan cheese
2 Tbs chopped fresh basil
TOTAL
Snack 1
25 almonds
1 medium apple
TOTAL
Lunch
4 oz grilled chicken breast, diced
2 Tbs dried cranberries
2 Tbs diced avocado
3 cups baby spinach
1 Tbs olive oil + 2 tsp balsamic vinegar
TOTAL
Snack 2
6 oz non fat fruit yogurt
TOTAL
Dinner
4 oz grilled chicken breast, diced
1 cup cooked penne pasta
1/2 cup marinara sauce
3 cups chopped lettuce
2 tsp olive oil + 2 tsp balsamic vinegar
TOTAL
Snack 3
1 medium banana
1 oz whole wheat pretzels
TOTAL
DAILY TOTAL
Calories
73.5
34.3
8.1
43.1
1.4
160.4
Calories
173.4
71.8
245.2
Calories
187.1
48
30
25
124
414.1
Calories
160.2
160.2
Calories
187.1
220
92.5
43.1
24
39.8
606.5
Calories
105
102
207
1793.4
Carbohydrates
Protein
0.4
0.5
1.8
0.4
0.2
3.3
Carbohydrates
Fat
6.3
7.2
0.4
3.9
0.1
17.9
Protein
5.9
19.1
25
Carbohydrates
Fat
6.4
0.4
6.8
Protein
0
11.5
1.6
5.9
1.3
20.3
Carbohydrates
Fat
Protein
0
42.8
14.1
0.4
4.6
1.3
63.2
Fat
0.3
0.3
Fat
35.2
8
2.4
3.9
1.7
0
51.2
Protein
27
23
50
194.2
4.1
0.2
2.8
0.1
14
21.2
7.5
7.5
Protein
Carbohydrates
15.2
0.2
15.4
35.2
0
0.4
1.7
0
37.3
32.4
32.4
Carbohydrates
5
0.1
0.1
2.9
0
8.1
4.1
1.3
3
2.9
0.4
4.5
16.2
Fat
1.3
3.2
4.5
125.2
0.4
0.7
1.1
62.3
Day 2
Breakfast
1 cup cooked steel cut oatmeal (prepared with water)
2 Tbs chopped walnuts
1 Tbs honey
1/2 cup blueberries
TOTAL
Snack 1
1 cup green grapes
3/4 cup low fat cottage cheese
6 whole wheat crackers
TOTAL
Lunch
4 oz roasted turkey breast
1/2 roasted red pepper
1 oz part skim mozzarella cheese
2 slices multigrain bread, toasted
TOTAL
Dinner
4 oz grilled flank steak
1 cup steamed green beans with 2 tsp flax oil
3/4 cup cooked whole wheat couscous
TOTAL
Snack 2
1/4 cup dried cranberries
10 almonds
TOTAL
DAILY TOTAL
Calories
200
81.8
63.8
41.3
386.9
Calories
110
122
60
292
Calories
120
15.5
80
220
435.5
Calories
210.9
148.7
142.5
502.1
Calories
96
69.4
165.4
1781.9
Carbohydrates
Protein
36
1.7
17.3
10.5
65.5
Carbohydrates
Fat
6.7
1.9
0.1
0.5
9.2
Protein
29
4.6
10
43.6
Carbohydrates
Fat
1.2
21
2
24.2
Protein
4
3.6
1
40
48.6
Carbohydrates
Fat
Protein
1
0.2
6
3
10.2
Fat
31.6
2
5.3
38.9
Protein
23
2.4
25.4
224.1
0.3
1.7
1.5
3.5
22
0.6
7
8
37.6
0
9
32
41
Carbohydrates
3.3
8.2
0
0.2
11.7
8.4
9.4
0.75
18.55
Fat
0
2.6
2.6
112.5
0.4
6.1
6.5
50.45
Day 3
Breakfast
Peanut Butter & Banana Shake:
1 oz vanilla protein powder
1 Tbs natural peanut butter
1 medium banana
1 Tbs wheat germ
8 fl oz skim milk
TOTAL
Snack 1
1 slice sprouted wheat bread, toasted
1 oz low fat Swiss cheese
1 cup green grapes
TOTAL
Lunch
2 cups lentil soup
3 cups chopped lettuce
2 tsp olive oil + 2 tsp balsamic vinegar
TOTAL
Snack 2
1 bell pepper, sliced
1 hard boiled egg
TOTAL
Dinner
5 oz grilled chicken breast with 1 tsp olive oil + 1 tsp chili powder
1 large baked sweet potato + 1 Tbs low fat plain yogurt
2 cups broccoli roasted with 2 tsp olive oil
TOTAL
DAILY TOTAL
Calories Carbohydrates
104
105
105
25
85.8
424.8
Calories
80
50
110
240
Calories
251.7
120
24
86.2
481.9
Calories
23.8
77.5
101.3
Calories
281.8
180.8
141.4
604
1852
Protein
2
3
27
3
11.9
46.9
Carbohydrates
Fat
24
4
1.3
2
8.4
39.7
Protein
15
1
29
45
Carbohydrates
Fat
4
8
1.2
13.2
Protein
40.6
4
4.6
1.3
50.5
Carbohydrates
Fat
Protein
3
1
0.4
9
13.4
Fat
1
6.3
7.3
Protein
1.4
38
12.1
51.5
200
0.5
1.4
0.3
2.2
15.6
22
1.7
0
39.3
5.5
0.6
6.1
Carbohydrates
0
8
0.4
0.5
0.4
9.3
0.2
5.3
5.5
Fat
44.3
4.2
5
53.5
153
10
1.7
9
20.7
51.1
Day 4
Breakfast
1/2 cup granola
6 oz low fat vanilla yogurt
1 medium apple, chopped + 1/2 tsp cinnamon
TOTAL
Snack 1
2 Tbs dried cranberries
10 almonds
TOTAL
Lunch
Roast Beef & Spinach Wrap:
3 oz roast beef, sliced
1/2 cup black beans
2 Tbs salsa
1 cup baby spinach
2 Tbs diced avocado
1 whole wheat flour tortilla
TOTAL
Snack 2
1 medium banana
1/2 cup low fat cottage cheese
TOTAL
Dinner
5 oz grilled salmon
2 cups steamed swiss chard with 1 tsp flax oil + lemon juice
1 cup sliced cucumber
TOTAL
Snack 3
1/2 cup blueberries
1 oz walnuts
TOTAL
DAILY TOTAL
Protein
Fat
180
36
6
140
25
7
74.76
20
0.36
394.76
81
13.36
Protein
Fat
48
11.5
0
69.4
2.4
2.6
117.4
13.9
2.6
Protein
Fat
135
0
21
109.2
19.9
7.2
10
3
0
10
2.6
0.6
30
1.6
0.4
140
22
4
434.2
49.1
33.2
Protein
Fat
105
27
1.3
81.4
3.1
14
186.4
30.1
15.3
Protein
Fat
327.3
0
36.4
110
14.5
6.6
15.6
3.8
0.3
452.9
18.3
43.3
Protein
Fat
41.3
10.5
0.5
185.4
3.9
4.3
226.7
14.4
4.8
1812.36
206.8
112.56
2.5
1.5
0.3
4.3
0.2
6.1
6.3
4.5
0.4
0
0
2.8
3
10.7
0.4
1.2
1.6
19
4.8
0.1
23.9
0.2
18.5
18.7
65.5
Day 5
Breakfast
2 oz cooked turkey bacon
4 egg whites scrambled
1 cup steamed spinach
1 whole wheat flour tortilla
TOTAL
Snack 1
1 medium apple
1 oz part skim mozzarella cheese
TOTAL
Lunch
Asian Shrimp Salad:
5 oz cooked shrimp
3 cups mixed greens
1/2 cup canned mandarin oranges (packed in water)
1 tsp toasted sesame seeds
2 Tbs sliced almonds
2 Tbs sesame ginger salad dressing
TOTAL
Dinner
Spicy Turkey Sloppy Joes* (see recipe):
4 oz ground turkey breast sauted in 1 tsp olive oil
2 Tbs diced onion
1 Tbs tomato paste
1 tsp chili powder
1 cup chopped spinach
1 (6.5 in) large whole wheat pita bread
1 cup steamed broccoli with 1 tsp olive oil + lemon juice
TOTAL
Snack 3
Protein
213.9
1.7
68.6
1
41.4
6.8
140
22
463.9
31.5
Protein
71.8
19.1
80
1
151.8
20.1
Protein
140.3
0
30
6
15.6
3.8
51.6
13
17
0.3
83.3
2.5
123
2.6
460.8
28.2
Protein
Fat
16.6
14.4
5.4
4
40.4
15.6
0.2
0.5
3
19.3
Fat
0.4
7
7.4
0.2
6
6.2
Fat
29.6
2
0.3
0.8
0.6
2.9
1
37.2
1.5
0
0.1
0.4
1.7
7.5
12
23.2
Fat
209.6
0
19.9
8.4
2
0.2
12.5
3
0.5
8.2
1.4
0.3
6.9
1.1
0.9
170.2
35.2
6.3
94.6
11.2
3.71
510.4
53.9
31.81
Protein
Fat
11
0
0
0.4
0
1.7
5.1
18.2
6 oz non fat fruit yogurt

1/2 cup blueberries
TOTAL
DAILY TOTAL
Day 6
Breakfast
8 oz low fat plain yogurt
2 Tbs wheat germ
1 Tbs honey
1 cup blueberries
1/2 whole wheat english muffin, toasted
TOTAL
Snack 1
Trail Mix:
1/4 cup dried cranberries
2 Tbs chopped almonds
2 Tbs sunflower seeds
TOTAL
Lunch
5 oz turkey burger, cooked
3 cups mixed greens
2 Tbs diced avocado
1 Tbs olive oil + lemon juice
TOTAL
Snack 2
1 bell pepper, sliced
White Bean Dip* (see recipe)
1/2 cup canned cannelloni beans
2 Tbs chopped scallion + 1 tsp olive oil + 1/2 tsp lemon zest
TOTAL
Dinner
4 oz cooked turkey cutlet (breast meat), sliced
1 cup steamed green beans with 2 tsp flax oil
1 cup cooked brown rice
160.2
41.3
201.5
1788.4
32.4
10.5
42.9
176.6
Protein
133.3
16
50
6
63.8
17.3
82.6
21
67.4
13.5
397.1
73.8
Protein
96
23
66.5
2.3
85
3
247.5
28.3
Protein
266.5
0
30
6
8.1
1.8
30
1.6
124
1.3
458.6
10.7
Protein
23.8
5.5
153.3
28.7
44.1
0.2
221.2
34.4
Protein
154
0
148.7
9
216.5
44.8
7.5
0.5
8
124.81
0.3
0.2
0.5
67.4
Fat
10.7
4
0.1
1
2.9
18.7
3.3
1
0
0.4
0.7
5.4
Fat
0
2.4
3.5
5.9
0.4
5.8
7.5
13.7
Fat
31
2
0.4
0.4
0
33.8
14.9
0
0.1
2.8
14
31.8
Fat
0.2
9.5
0
10.5
0.4
4.5
5.1
Fat
34.1
2
5
0.8
9.4
1.8
TOTAL
DAILY TOTAL
Day 7
Breakfast
2 whole grain waffles
1 medium apple
TOTAL
Snack 1
1 cup green grapes
1 oz low fat Swiss cheese
TOTAL
Lunch
3 cups mixed greens
1 hard boiled egg
2 Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice
1 oz whole wheat pretzels
TOTAL
Snack 2
1 slice whole wheat bread, toasted
TOTAL
Dinner
4 oz roasted pork tenderloin
1/2 cup cooked quinoa
2 cups steamed swiss chard with 1 tsp flax oil + lemon juice
TOTAL
Snack 3
2 Tbs sunflower seeds
519.2
1843.6
Calories
165.2
105
71.8
342
Calories
110
50
160
Calories
30
120
16.2
77.5
43.1
124
102
512.8
Calories
110
105
215
Calories
225.5
106
110
441.5
Calories
85
53.8
201
Carbohydrates
41.1
110
Protein
30.9
3
19.1
53
Carbohydrates
Fat
4.9
4
0.4
9.3
Protein
29
1
30
Carbohydrates
Fat
Protein
Fat
Protein
Fat
Protein
1.5
8
9.5
Fat
31.2
3.7
6.6
41.5
Protein
0
1
0
5.3
2.9
13.5
0.7
23.4
5
4
9
0
19.5
14.5
34
Carbohydrates
0.3
1.4
1.7
2
22
0.8
6.3
3.9
0.1
3.2
38.3
19
3
22
Carbohydrates
2.5
8
0.2
10.7
1.2
8
9.2
6
4
3.5
0.6
0.4
0.2
23
37.7
Carbohydrates
12
68
9
1.6
4.8
15.4
Fat
3.5
7.5

TOTAL
DAILY TOTAL
15.6
100.6
1771.9
RECIPES
Tomato and Basil Omelet

Serves: 1
Prep Time: 10 minutes
Cook Time: 5 minutes
1 large egg
2 large egg whites
cup chopped tomato
2 Tbs chopped fresh basil
Nonstick cooking spray
1)
2)
3)
4)
5)
In a small bowl, whisk together egg and egg whites, set aside
Heat a small nonstick skillet over medium heat, spray with nonstick cooking spray
Add eggs to pan and scramble gently as eggs begin to set
Add tomato cheese and basil to center of the eggs and allow to cook until eggs are firm
Gently fold edges of omelet over tomato mixture, transfer to a plate and serve.
Spicy Turkey Sloppy Joes

Serves: 1
3.8
6.8
183.5
0.3
3.8
111.1
0.1
7.6
68.3

1 tsp olive oil
2 Tbs diced onion
3 oz ground turkey breast
1 Tbs tomato paste
1 tsp chili powder
1 cup chopped spinach
1) Heat oil in a small skillet over medium heat
2) Add onion and turkey and saut for 5 minutes; season with salt and pepper to taste
3) Add tomato paste, chili powder and spinach and continue to toss and cook for 5 additional minutes until turkey is completely cooked.
White Bean Dip

Serves: 1
cup canned cannelloni beans (rinsed and drained)
2 Tbs chopped scallion
1 tsp olive oil
tsp lemon zest
1) Combine ingredients in a food processor or a small bowl.

2) Pulse using food processor or mash with a fork until smooth; season with salt and pepper to taste.

Diet Chart Week-1

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MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1

6 oz non fat fruit yogurt

1 cup sliced cucumber

Tomato and Basil Omelet

Spicy Turkey Sloppy Joes

Cook Time: 10 minutes

White Bean Dip

1) Combine ingredients in a food processor or a small bowl.

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