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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
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
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
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