MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

Day 1
Breakfast
1 egg + 3 egg whites scrambled
1/2 whole wheat english muffin, toasted
1 medium orange
TOTAL
Snack 1
2 Tbs dried cherries
1 oz walnuts
TOTAL
Lunch
1 whole wheat flour tortilla
1 slice low fat muenster cheese
1/4 yellow bell pepper
1/4 cup baby spinach
1 Tbs avocado
4 oz roasted turkey breast
TOTAL
Snack 2
1 medium pear
1 granola bar
TOTAL
Dinner
4 oz wild salmon, grilled
1 small sweet potato, diced and roasted with 2 tsp olive oil
1 cup steamed asparagus
TOTAL
Snack 3
6 oz low fat vanilla yogurt
1 cup strawberries
TOTAL
DAILY TOTAL

Calories
125
67
61.6
253.6
Calories
48.8
185.4
234.2
Calories
140
76.7
12.6
2.5
15
130.8
377.6
Calories
96.3
140
236.3
Calories
262
182.4
39.6
484
Calories
140
57.1
197.1
1782.8

Carbohydrates

Protein
1.1
13.3
15.4
29.8

Carbohydrates

Fat
17.1
2.9
1.2
21.2

Protein
12.8
3.9
16.7

Carbohydrates

Fat
0
4.3
4.3

Protein
22
1
2.9
0.6
0.8
4.4
31.7

Carbohydrates

Fat

Protein

Fat

Protein

0.2
4
4.2
Fat

29.2
2.3
4.3
35.8
Protein

25
13.7
38.7
197.6

3
4.9
0.1
0
1.4
3.2
12.6

0.6
2
2.6

0
23.6
7.4
31
Carbohydrates

0
18.5
18.5

4
6.9
0.5
0.1
0.2
19.6
31.3

25.7
24
49.7
Carbohydrates

5.1
0.7
0.2
6

15.2
9.2
0.4
24.8
Fat

7
1.2
8.2
103.4

1.5
0.5
2
68.1

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

Day 2
Breakfast
1 cup cooked oatmeal (prepared with skim milk)
1/2 oz cashews
1 Tbs brown sugar
1 cup chopped cantaloupe
TOTAL
Snack 1
3 oz roast beef, sliced
10 baby carrot sticks
TOTAL
Lunch
Spinach & Cheese Stuffed Potato:
1 medium baked potato
1 cup steamed spinach
1/4 cup shredded low fat cheddar cheese
3 slices cooked turkey bacon, chopped
TOTAL
Snack 2
1 slice whole wheat bread, toasted
2 Tbs almond butter
TOTAL
Dinner
4 oz roasted pork tenderloin
2 cups steamed zucchini
3/4 cup cooked brown rice
TOTAL
Snack 3
1 medium pear
TOTAL
DAILY TOTAL

Calories Carbohydrates
Protein
232.8
37.1
78.4
4.3
33
9
54.4
13.1
398.6
63.5
Calories Carbohydrates
Protein
135
0
35
8.2
170
8.2
Calories Carbohydrates
Protein

Fat
14.5
2.6
0
1.3
18.4

2.7
6.2
0
0.3
9.2
Fat

21
0.6
21.6

4.5
0
4.5
Fat

161
36.6
4.3
41.4
6.8
5.4
48.8
0.5
6.9
105
0
6
356.2
43.9
22.6
Calories Carbohydrates
Protein
Fat
110
19
5
202.6
6.8
4.8
312.6
25.8
9.8
Calories Carbohydrates
Protein
Fat
225.5
0
31.2
57.6
14.2
2.4
162.3
33.6
3.8
445.4
47.8
37.4
Calories Carbohydrates
Protein
Fat
96.3
25.7
0.6
96.3
25.7
0.6
1779.1
214.9
110.4

0.2
0.5
2
7.5
10.2
1.5
18.9
20.4
9
0.2
1.3
10.5
0.2
0.2
55

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

Day 3
Breakfast
Chocolate Dipped Strawberry Shake:
1 cup strawberries
1 oz chocolate protein powder
4 ice cubes
8 fl oz skim milk
2 hard boiled eggs
TOTAL
Snack 1
1 oz walnuts
1 medium orange
TOTAL
Lunch
Tuna Pasta Salad* (see recipe):
2 oz whole wheat penne pasta
3 oz chunk light tuna in water
1/4 cup chopped carrot
1 Tbs chopped scallion
1 Tbs light mayonnaise
3 cups mixed greens
10 cherry tomatoes
TOTAL
Snack 2
6 whole wheat crackers
1 slice low fat muenster cheese
10 baby carrot sticks
TOTAL
Dinner
Tacos:
3 corn tortillas
4 oz cooked lean ground beef
1/2 cup shredded green cabbage
2 Tbs salsa + 2 Tbs diced avocado
1 cup sliced cucumber
2 tsp olive oil + 2 tsp lime juice

Calories
57.1
104
0
85.8
155
401.9
Calories
185.4
61.6
247
Calories
190
90
13.1
1.9
49
30
30.6
404.6
Calories
60
76.7
35
171.7
Calories
104.6
194
10.7
38.9
15.6
82.1

Carbohydrates

Protein
13.7
2
0
11.9
1.1
28.7

Carbohydrates

Fat
1.2
24
0
8.4
12.6
46.2

Protein
3.9
15.4
19.3

Carbohydrates

Fat
4.3
1.2
5.5

Protein
40
0
3.1
0.4
1.2
6
6.7
57.4

Carbohydrates

9
19.5
0.3
0.1
0.1
2
1.5
32.5

10
1
8.2
19.2

1
0.8
0.1
0
5
0
0.3
7.2
Fat

2
6.9
0.6
9.5
Protein

21.4
0
2.5
3.7
3.8
0.9

18.5
0.2
18.7
Fat

Protein

Carbohydrates

0.5
0
0
0.4
10.6
11.5

1.5
4.9
0
6.4
Fat

2.7
29.8
0.6
0.9
0.3
0

1.4
7.4
0.1
2.8
0.1
9

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

TOTAL
Snack 3
1 medium pear
TOTAL
DAILY TOTAL
Day 4

445.9
Calories
96.3
96.3
1767.4

Breakfast
1 cup Kashi Go Lean Crunch Cereal
8 fl oz skim milk
2 Tbs dried cherries
TOTAL

Calories Carbohydrates
Protein
Fat
190
36
9
85.8
11.9
8.4
48.8
12.8
0
324.6
60.7
17.4

Snack 1

Calories

6 oz low fat vanilla yogurt

1 cup strawberries
TOTAL
Lunch

Chopped Salad:
3 cups chopped lettuce
1 cup chopped tomato
1/2 cup chopped carrot
5 large spanish olive, sliced
3 oz roast beef, sliced
1 Tbs walnut oil + 2 tsp red wine vinegar
TOTAL
Snack 2

1 cup chopped cantaloupe

1 cup low fat cottage cheese
TOTAL
Dinner

Shrimp with Coconut Rice (see recipe):

5 oz raw shrimp + 1 Tbs olive oil
1 Tbs reduced sodium soy sauce + 1 tsp honey
1/4 cup dry brown rice
1/4 cup lite coconut milk
1 Tbs chopped scallion
1 cup steamed broccoli

32.3
Carbohydrates
25.7
25.7
182.6

Carbohydrates

140
57.1
197.1
Calories

270.2
21.3
140
45
1.9
31

Fat

Protein

Carbohydrates

0.4
0.4
0.1
2.5
4.5
13.6
21.5
Fat

1.3
28
29.3
Protein

1.3
5.8
32
0
0.4
6

1.5
0.5
2

1.7
1.6
0.5
0
21
0
24.8

13.1
6.2
19.3

3
0.4
0
3.4

Fat

Protein

Carbohydrates

0.2
0.2
64.8

7
1.2
8.2

4.6
7.1
5.3
1
0
0
18

54.4
162.3
216.7
Calories

Protein

Carbohydrates

20.8
Fat

0.6
0.6
128.6

25
13.7
38.7

24
32.4
22.6
25
135
120.2
359.2
Calories

34.3
Protein

0.3
2.3
2.6
Fat

28.77
0
3
1
0.1
2.6

11.5
0
1
4
0
0.3

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

TOTAL
Snack 3

1 granola bar
TOTAL
DAILY TOTAL

Day 5
Breakfast
1/2 whole wheat english muffin, toasted
2 oz smoked salmon
1 Tbs low fat vegetable cream cheese
2 slices tomato
1 medium orange
TOTAL
Snack 1
4 oz roasted turkey breast
20 baby carrot sticks
TOTAL
Lunch
2 slices whole wheat bread, toasted
2 Tbs almond butter
1 cup chopped cantaloupe
TOTAL
Dinner
5 oz chicken breast, sliced
1 cup cooked quinoa
1 cup grilled asparagus
10 cherry tomatoes
3 cups chopped lettuce
10 cherry tomatoes
2 tsp olive oil + red wine vinegar
TOTAL
Snack 3
1 oz cashews
1/4 dried cherries
TOTAL
DAILY TOTAL

509.4
Calories

140
140
1747
Calories
67
66.3
30
8
61.6
232.9
Calories
130.8
70
200.8
Calories
220
202.6
54.4
477
Calories
155.8
212
39.6
30.6
24
30.6
82.1
574.7
Calories
156.8
97.6
254.4
1739.8

45.5
Carbohydrates

35.47
Protein

24
24
206.2
Carbohydrates

2
2
117.17
Protein

13.3
0
1.5
1.2
15.4
31.4
Carbohydrates

Fat

Protein

Fat

Protein

Fat

Protein

3
18.9
0.3
22.2
Fat

32.8
7.4
4.3
1.5
1.7
1.5
0
49.2
Protein

8.6
25.6
34.2
210.6

3.2
0
3.2

10
4.8
1.3
16.1

0
40
7.4
6.7
4.6
6.7
0.9
66.3
Carbohydrates

0.7
2.5
2.3
0.1
0.2
5.8

19.6
1.2
20.8

38
6.8
13.1
57.9
Carbohydrates

4
4
50.3

2.9
10.4
1.5
0.4
1.2
16.4

4.4
16.4
20.8
Carbohydrates

16.8
Fat

1.8
3.2
0.4
0.3
0.4
0.3
9
15.4
Fat

5.2
0
5.2
107.7

12.4
0
12.4
59

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

Day 6
Breakfast
1 cup low fat cottage cheese
1 cup chopped cantaloupe
1 cup strawberries
1 oz walnuts
TOTAL
Snack 1
10 baby carrot sticks
1 granola bar
TOTAL
Lunch
Greek Salad:
3 oz grilled chicken breast, sliced
1 cup sliced cucumber
10 cherry tomatoes
2 oz feta cheese (diced or crumbled)
3 cups mixed greens
2 tsp olive oil + red wine vinegar
TOTAL
Snack 2
3 oz roast beef, sliced
1/2 cup shredded green cabbage
1 slice whole wheat bread
TOTAL
Dinner
4 oz broiled sole with 1 tsp olive + lemon juice
2 cups steamed zucchini
1 sweet potato, baked
TOTAL

Calories Carbohydrates
Protein
162.3
6.2
54.4
13.1
57.1
13.7
185.4
3.9
459.2
36.9
Calories Carbohydrates
Protein
35
8.2
140
24
175
32.2
Calories Carbohydrates
Protein
140
0
15.6
3.8
30.6
6.7
150
2.4
30
6
82.1
0.9
448.3
19.8
Calories Carbohydrates
Protein
135
0
10.7
2.5
110
19
255.7
21.5
Calories Carbohydrates
Protein
132.6
0
57.6
14.2
162
37.3
352.2
51.5

Fat
28
1.3
1.2
4.3
34.8

2.3
0.3
0.5
18.5
21.6
Fat

0.6
2
2.6

0
4
4
Fat

26.4
0.3
1.5
8
2
0
38.2

3
0.1
0.3
12
0
9
24.4
Fat

21
0.6
5
26.6

4.5
0.1
1.5
6.1
Fat

27.4
2.4
3.6
33.4

1.7
0.2
0.3
2.2

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

Snack 3
1 Tbs almond butter
1 medium pear
TOTAL
DAILY TOTAL

Calories Carbohydrates
Protein
Fat
101.3
3
2.5
96.3
25.7
0.6
197.6
28.7
3.1
1888
190.6
138.7

Day 7
Breakfast
1 cup cooked hot multigrain cereal (prepared with water)
1 medium pear, chopped
2 Tbs chopped walnuts
1 Tbs brown sugar
TOTAL
Snack 1
1 slice whole wheat bread, toasted
2 Tbs almond butter
1 cup chopped cantaloupe
TOTAL
Lunch
2 cups lentil soup
5 oz chicken breast, sliced
1 cup sliced cucumber
2 tsp walnut oil + 2 tsp lime juice
TOTAL
Dinner
4 oz grilled flank steak
1 Tbs reduced sodium soy sauce + 1 tsp honey
1 cup chopped broccoli
1 cup chopped asparagus
1 cup cooked brown rice pasta
TOTAL
DAILY TOTAL

Calories
170.4
96.3
96.7
33
396.4
Calories
110
202.6
54.4
367
Calories
251.7
155.8
15.6
82.1
505.2
Calories
210.9
21.3
31
26.8
210
500
1768.6

Carbohydrates

Protein
34.1
25.7
2.1
9
70.9

Carbohydrates

Fat
7.2
0.6
2.2
0
10

Protein
19
6.8
13.1
38.9

Carbohydrates

Fat

Protein

Carbohydrates

1.5
18.9
0.3
20.7
Fat

15.6
32.8
0.3
0
48.7
Protein

0
5.8
6
5.2
44
61
216.1

1.9
0.2
9.5
0
11.6

5
4.8
1.3
11.1

40.6
0
3.8
0.9
45.3

9.5
0.2
9.7
68

3
1.8
0.1
9
13.9
Fat

31.6
0
2.6
3
4
41.2
111

8.4
0
0.3
0.2
2
10.9
57.1

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

RECIPES
Tuna Pasta Salad
Serves: 1
Prep Time: 20 minutes
Cook Time: 10 minutes
2 oz dry whole wheat penne pasta
3 oz chunk light tuna in water, drained
cup chopped carrot
1 Tbs chopped scallion
1 Tbs light mayonnaise
1) Cook pasta according to package directions, drain and set aside to cool
2) In a medium bowl combine tuna, carrot, scallion and mayonnaise; season with salt and pepper to taste.
3) Add cooked pasta and toss to combine

Shrimp with Coconut Rice

Serves: 1
Prep Time: 15 minutes
Cook Time: 35 minutes
cup dry long grain brown rice
cup lite coconut milk
cup water
1 Tbs olive oil
5 oz raw shrimp
1 Tbs reduced sodium soy sauce
1 tsp honey
1 Tbs chopped scallion

1) In a small saucepan, combine rice, coconut milk and water; stir, cover and bring to a boil. Cover, reduce heat to low and simmer for 25-30 minutes until
rice is tender
2) Heat oil in a small skillet. Add shrimp and saut for 2-3 minutes per side

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 2

3) Add soy sauce and honey and continue to cook for an additional 2 minutes or until shrimp is completely cooked
4) Serve shrimp with cooked rice, garnish with chopped scallion