BREAKFAST

   OATMEAL, RAW 1.5 CUPS

  SKIM MILK 1 CUP

  DRIED CRANBERRIES OR RAISINS 1/2 CUP

  FLAX OIL (CINNAMON FLAVORED FLAX OIL WORKS WELL WITH OATMEAL TOO) 1 TBSP

MACROS:

  • 750 calories
  • 35 g protein
  • 90 g carbs
  • 18 g fat

MID-MORNING SNACK

  SKIM MILK 1 CUP

  FRUIT 1 LARGE PIECE (WITH 1 TBSP NATURAL PEANUT BUTTER)

  LOW-FAT MOZZARELLA STICK 1

MACROS:

  • 500 calories
  • 30 g protein
  • 30 g carbs
  • 18 g fat

LUNCH

  EGG SALAD 2 CUPS (ON 2 WHOLE WHEAT PITAS)

  BANANA 1

MACROS:

  • 600 calories
  • 74 g protein
  • 16 g carbs
  • 30 g fat

AFTERNOON SNACK

  LOW-FAT VANILLA YOGURT 1 CUP

  FAT-FREE COTTAGE CHEESE 1 CUP

  BLUEBERRIES 1 CUP

  WHEAT GERM 2 TBSP

  HONEY 1 TBSP

MACROS:

  • 600 calories
  • 38 g protein
  • 80 g carbs
  • 2.5 g fat

DINNER

  SALMON, GRILLED 6 OZ.

  SWEET POTATO 1 LARGE

  GREEN BEANS 1 CUP

  SKIM MILK 1 CUP

MACROS:

  • 700 calories
  • 45 g protein
  • 70 g carbs
  • 20 g fat

AFTER DINNER SNACK

  PEANUT BUTTER SMOOTHIE 1 SERVING

MACROS:

  • 600 calories
  • 30 g protein
  • 35 g carbs
  • 16 g fat

 DAY 2

BREAKFAST

   WHOLE-GRAIN WAFFLES 4

  PURE MAPLE SYRUP 2 TBSP

  LOW-FAT COTTAGE CHEESE 1 CUP

STRAWBERRIES 1 CUP


MACROS:

  • 625 calories
  • 40 g protein
  • 90 g carbs
  • 6 g fat

MID-MORNING SNACK: PEANUT BUTTER, BANANA AND HONEY SANDWICH

  WHOLE-GRAIN BREAD 2 PIECES

  PEANUT BUTTER 2 TBSP

  BANANA 1

  HONEY 2 TBSP

  NON-FAT MILK 2 CUPS

MACROS:

  • 600 calories
  • 25 g protein
  • 85 g carbs
  • 18 g fat

LUNCH

  PASTA/VEGETABLE MEDLEY 1 SERVING

  NON-FAT MILK 1 CUP

MACROS:

  • 700 calories
  • 25 g protein
  • 125 g carbs
  • 11 g fat

AFTERNOON SNACK

  MEAL REPLACEMENT SHAKE 1 SERVING
Mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 tbsp flax oil

MACROS:

  • 650 calories
  • 50 g protein
  • 45 g carbs
  • 28 g fat

DINNER

  TURKEY BREAST 8 OZ.

  SWEET POTATOES OR YAMS 2 LARGE

  COLLARD GREENS OR SWISS CHARD 1 CUP

MACROS:

  • 700 calories
  • 55 g protein
  • 95 g carbs
  • 5 g fat

AFTER DINNER SNACK

  HIGH-PROTEIN PUDDING 1 SERVING

MACROS:

  • 400 calories
  • 40 g protein
  • 45 g carbs
  • 5 g fat

DAY 3

BREAKFAST

  VEGETABLE OMELET
2 whole eggs, 2 egg whites, 1/2 cup shredded fat-free cheese, 1/2 cup diced vegetables of your choice

  12-GRAIN BREAD 2 SLICES

  NON-FAT MILK 1 CUP

  ORANGE 1

MACROS:

  • 700 calories
  • 30 g protein
  • 60 g carbs
  • 20 g fat

MID-MORNING SNACK

  TUNA 1 CAN

  BROWN RICE 2 CUPS

  SALSA TO TASTE

  PLUM 1 MEDIUM

MACROS:

  • 700 calories
  • 40 g protein
  • 100 g carbs
  • 5 g fat

LUNCH

  TURKEY AND CHEESE SANDWICH
2 slices 12-grain bread, 8 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, fat-free honey mustard, lettuce, tomato

  GRAPES 1 SMALL SERVING

MACROS:

  • 650 calories
  • 55 g protein
  • 80 g carbs
  • 10 g fat

AFTERNOON SNACK

  MEAL REPLACEMENT SHAKE 1 SERVING

  SKIM MILK 1 CUP

  FRUIT, FROZEN 2 CUPS

MACROS:

  • 675 calories
  • 50 g protein
  • 80 g carbs
  • 18 g fat
DINNER
  PORK CHOP, GRILLED 6 OZ.

  BROCCOLI 1 CUP

  BROWN RICE 2 CUPS

MACROS:

  • 650 calories
  • 38 g protein
  • 43 g carbs
  • 14 g fat

AFTER DINNER SNACK


  FRUIT 1 LARGE PIECE

  BROWN RICE 2 CUPS

MACROS:

  • 458 calories
  • 32 g protein
  • 42 g carbs
  • 18 g fat

DAY 4

BREAKFAST

  OAT BRAN WAFFLES
Oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet like a pancake.

  SKIM MILK 1 CUP

MACROS:

  • 615 calories
  • 49 g protein
  • 71 g carbs
  • 15 g fat

MID-MORNING SNACK


  SKIM MILK 1 CUP

  FRUIT 2 LARGE PIECES

MACROS:

  • 658 calories
  • 40 g protein
  • 84 g carbs
  • 18 g fat

LUNCH

  TUNA AND CHEESE SANDWICH 1
2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato

  PEAR 1

MACROS:

  • 610 calories
  • 44 g protein
  • 77 g carbs
  • 14 g fat

AFTERNOON SNACK


  SKIM MILK 1 CUP

  FRUIT 2 LARGE PIECES

MACROS:

  • 658 calories
  • 40 g protein
  • 84 g carbs
  • 18 g fat

DINNER

  CHICKEN CHILI 1 BOWL

MACROS:

  • 389 calories
  • 40 g protein
  • 27 g carbs
  • 14 g fat

AFTER DINNER SNACK


  FRUIT 1 PIECE

MACROS:

  • 458 calories
  • 32 g protein
  • 42 g carbs
  • 18 g fat

DAY 5

BREAKFAST

  BUCKWHEAT PANCAKES

  SKIM MILK 2 CUPS

  BLUEBERRIES, FRESH 1 CUP

MACROS:

  • 615 calories
  • 49 g protein
  • 71 g carbs
  • 15 g fat

MID-MORNING SNACK


  SKIM MILK 1 CUP

  FRUIT 2 LARGE PIECES

MACROS:

  • 658 calories
  • 40 g protein
  • 84 g carbs
  • 18 g fat

LUNCH

  HAM AND CHEESE SANDWICH 1
2 slices 12-grain bread, 4 oz sliced ham, 1 thin 2-oz slice reduced fat Swiss cheese, lettuce, tomato, and mustard

  APPLE 1

MACROS:

  • 610 calories
  • 44 g protein
  • 77 g carbs
  • 14 g fat

AFTERNOON SNACK


  SKIM MILK 1 CUP

  FRUIT 2 LARGE PIECES

MACROS:

  • 658 calories
  • 40 g protein
  • 84 g carbs
  • 18 g fat

DINNER

  HOMEMADE BURGER 1 (ON WHOLE-WHEAT BUN)

  SKIM MILK 1 CUP

MACROS:

  • 450 calories
  • 34 g protein
  • 52 g carbs
  • 20 g fat

AFTER DINNER SNACK


  FRUIT 1 PIECE

MACROS:

  • 458 calories
  • 32 g protein
  • 42 g carbs
  • 18 g fat

DAY 5

MEAL 1

  BUCKWHEAT PANCAKES 4
Follow directions on back of Arrowhead Mills buckwheat pancake mix.

  PURE MAPLE SYRUP 2 TBSP

  LOW-FAT MILK 1 CUP

  BLUEBERRIES 1 CUP

MACROS FOR MEAL 1

  • 720 calories
  • 18 g protein
  • 140 g carbs
  • 5 g fat

MEAL 2

  HARDBOILED EGGS (2 WHOLE EGGS, 4 WHITES) 6

  RAW OATS 1 CUP
Cooked with 1 cup low-fat milk and topped with 1 banana and dash of cinnamon.

MACROS FOR MEAL 2

  • 566 calories
  • 41 g protein
  • 61 g carbs
  • 12.5 g fat

MEAL 3

  WHOLE-WHEAT PASTA 2 CUPS (WITH 2 TBSP PESTO SAUCE)

  GRILLED CHICKEN BREAST 4 OZ.

  SIDE SALAD 1 SMALL PORTION (OVER A BASE OF BABY SPINACH)

MACROS FOR MEAL 3

  • 723 calories
  • 63 g protein
  • 90 g carbs
  • 23 g fat

MEAL 4

  BROWN RICE 1 CUP

  SALMON (CANNED) 1/2 CUP
Mix with 1 tbsp olive oil, balsamic vinegar, a dash of oregano, basil and cayenne pepper.

  APPLE 1

MACROS FOR MEAL 4

  • 506 calories
  • 28 g protein
  • 45 g carbs
  • 23 g fat

MEAL 5

  ROTISSERIE CHICKEN 6 OZ.

  MIXED VEGETABLES (CANNED) 2 CUPS

  SWEET POTATO 1 LARGE

MACROS FOR MEAL 5

  • 491 calories
  • 46 g protein
  • 42 g carbs
  • 6 g fat

MEAL 6

  MEAL REPLACEMENT POWDER WITH 2 CUPS LOW-FAT MILK

  FROZEN FRUIT 2 CUPS PLUS 1 TBSP

  FLAX OIL ADD WATER TO DESIRED THICKNESS

MACROS FOR MEAL 6

  • 736 calories
  • 66 g protein
  • 71 g carbs
  • 16 g fat

 

DAY 6

MEAL 1

  BREAKFAST BURRITO
Scramble 2 whole eggs + 4 egg whites mixed with 1/2 cup salsa, 1 cup diced peppers and 1/2 cup reduced fat pepper jack cheese. Sauté eggs and add to 4 whole wheat tortillas; top with salsa.

  GRAPEFRUIT 1 MEDIUM

MACROS FOR MEAL 1

  • 761 calories
  • 51 g protein
  • 88 g carbs
  • 20 g fat

MEAL 2

  OAT BRAN 2 CUPS
Made with 2 cups low-fat milk, dash of cinnamon and topped with 1/2 cup raisins.

MACROS FOR MEAL 2

  • 495 calories
  • 12 g protein
  • 108 g carbs
  • 3 g fat

MEAL 3

  FROZEN ORGANIC BURRITOS 2

  CARROT STICKS

MACROS FOR MEAL 3

  • 620 calories
  • 20 g protein
  • 101 g carbs
  • 16 g fat

MEAL 4

  TRIPLE DECKER PEANUT BUTTER AND BANANA SANDWICH
3 slices whole grain bread, 3 tbsp peanut butter, 2 bananas. Top each slice bread with 1 tbsp peanut butter, slice banana place between bread.

  BLACK BEAN SOUP 1 CUP

MACROS FOR MEAL 4

  • 625 calories
  • 19 g protein
  • 77 g carbs
  • 27 g fat

MEAL 5

  TUNA STEAK 6 OZ.

  WHOLE-WHEAT PASTA 1 CUP
With 1 cup favorite marina sauce, mixed with steamed broccoli.

  LOW-FAT MILK 1 CUP

MACROS FOR MEAL 5

  • 674 calories
  • 36 g protein
  • 50 g carbs
  • 13 g fat

MEAL 6

  MEAL REPLACEMENT POWDER
With 2 cups low-fat milk and 2 cups frozen fruit plus 1 tbsp flax oil. Add water to desired thickness.

MACROS FOR MEAL 6

  • 736 calories
  • 66 g protein
  • 71 g carbs
  • 16 g fat

 

DAY 7

MEAL 1

  MULTI-GRAIN BAGEL 1
Topped with 2 tbsp reduced cream cheese and 4 oz smoked salmon.

  PEAR 1

MACROS FOR MEAL 1

  • 640 calories
  • 43 g protein
  • 77 g carbs
  • 18 g fat

MEAL 2

  WHOLE-GRAIN CRACKERS

  LOW-FAT COTTAGE CHEESE 1 CUP (DIP CRACKERS IN COTTAGE CHEESE)

  ORANGE 1

MACROS FOR MEAL 2

  • 348 calories
  • 26 g protein
  • 44 g carbs
  • 8 g fat

MEAL 3

  HAM 6 OZ.
2 slices whole-grain bread with 2 oz. reduced fat cheese, sliced tomato and lettuce. Top with honey mustard.

  VEGGIE STICKS

  LOW-FAT MILK 1 CUP

MACROS FOR MEAL 3

  • 590 calories
  • 62 g protein
  • 55 g carbs
  • 12 g fat

MEAL 4

  MEAL REPLACEMENT POWDER
With 2 cups low-fat milk and 2 cups frozen fruit plus 1 tbsp flax oil. Add water to desired thickness.

MACROS FOR MEAL 4

  • 736 calories
  • 66 g protein
  • 71 g carbs
  • 16 g fat

MEAL 5

  HAM 6 OZ.
2 slices whole-grain bread with 2 oz. reduced fat cheese, sliced tomato and lettuce. Top with honey mustard.

  HOMEMADE SIRLOIN BURGER (ON A WHOLE-WHEAT BUN) 6 OZ.

  STEAMED MIXED VEGETABLES 2 CUPS

  SWEET POTATO 1 LARGE

  SKIM MILK 1 CUP

MACROS FOR MEAL 5

  • 680 calories
  • 52 g protein
  • 97 g carbs
  • 8 g fat

MEAL 6

  HAM 6 OZ.
2 slices whole-grain bread with 2 oz. reduced fat cheese, sliced tomato and lettuce. Top with honey mustard.

  LOW-FAT COTTAGE CHEESE 1 CUP

  MIXED FRUIT (CANNED) 1 CUP

MACROS FOR MEAL 6

  • 241 calories
  • 24 g protein
  • 28 g carbs
  • 4 g fat