Start here by clicking on the Calorie Calculator to figure out how many calories you should consume in a day to promote healthy weight loss.
Monday: Breakfast: 4 scrambled egg whites, 1 cup cooked oatmeal, ½ grapefruit.
Snack: 1 scoop vanilla whey protein powder w/water and 1 apple.
Lunch: Blue Cheese Spinach Salad: 1 cup baby spinach+ 1 cup arugala + 2tbsp blue cheese crumbles+ 2 tbsp blueberries + 1 tbsp pecan halves + 6oz grilled chicken (save 3 oz for tomorrow’s lunch) + 1tbsp olive oil and 1 tbsp balsamic vinegar.
Snack: 1 cup plain non fat greek yogurt, 2 tbsp slivered almonds, 1 packet splenda (optional) and a dash of cinnamon.
Dinner: 4 oz broiled salmon with 2 cups steamed spinach and 7 oz sweet potato (save 3 oz for tomorrow’s lunch) plus a dash of cinnamon.
Calories: 1,571
Protein: 139 g
Carbs: 128 g
Fat: 60 g
Tuesday:Breakfast: Egg n cheese muffin: 4 egg whites, 1 slice cheddar cheese, 1 low calorie whole grain english muffin.
Snack: 1 cup plain nonfat Greek Yogurt with 1 cup grapes.
Lunch: 3 oz leftover grilled chicken, 3 oz leftover sweet potato, 1 cup steamed broccoli and 1 cup strawberries.
Snack: Chocolate Almond protein Shake: blend 1 scoop Shakeology with ⅓ cup unsweetened almond milk, 1 tsp almond extract, ice and water, top with 2 tbsp slivered almonds and 1 tbsp carob chips.
Dinner: 3 oz grilled chicken kebabs with ¾ cup brown rice and 1 cup steamed spinach with greek yogurt and cucumber sauce. (sauce: combine 3 tbsp plain non fat greek yogurt, ¼ diced cucumber, ½ tbsp lemon juice, 1 tsp minced garlic, dash of dill, sea salt and pepper)
Calories: 1540
Protein: 148 g
Carbs: 156 g
Fat: 38 g
Wednesday
Breakfast: Chcolate PB Banana Shake: Blend 1 scoop Shakeology with 1 banana and 1 tbsp all natural pb with 1 tbsp carob chips and ½ cup skim milk ice and water.Snack: 1 cup low fat cottage cheese and 1 cup sliced pineapple.
Lunch: Turkey Burger: 4 oz grilled ground turkey breast patty plus dijon mustard, grilled onions and peppers, thin whole wheat sandwich bun, ½ cup baby carrots ½ cup celery sticks.
Snack: PB&J Yogurt: 1 cup plain nonfat greek yogurt with 1 tbsp all natural pb and ½ cup sliced strawberries.
Dinner: 7 oz broiled flank steak (save 3 oz for tomorrow) plus ½ cup sauteed mushrooms and onions plus 2 tbsp blue cheese crumbles and ¾ c cooked brown rice and 1 cup steamed broccoli.
Calories 1,650
Protein: 159 g
Carbs: 169g
Fat: 40g
Thursday:Breakfast: Cranberry Breakfast mug (From Oxygen Magazine)
3 egg whites, 2 tbsp plain unsweetened almond milk
½ tsp vanilla extract
¼ tsp almond extract
⅓ oat flour
2 tbsp almond meal
¼ tsp baking powder
dash of sea salt
1 tbsp dried cranberries
1 tsp maple syrup
Beat egg whites in small bowl, add almond milk, vanilla, and almond extracts and stir.
Combine oat flour, almond meal, baking powder and salt in a large bowl.
Add wet ingredients to dry ingredients and combine until smooth. Add in cranberries.
Pour in a large coffee mug. Microwave for 2 minutes and 20 seconds or until knife inserted in the center comes out clean. Drizzle with maple syrup and serve.
Snack: 1 can tuna plus ¼ c diced avocado and sea salt with pepper to taste and 2 brown rice cakes.
Lunch: 3 oz leftover flank steak plus 4 cups romaine lettuce and ¼ sliced red pepper, ½ cup shredded carrot, 1 tbsp olive oil and 1 tbsp balsamic vinegar.
Snack: 1 cup plain nonfat greek yogurt and 1 pear.
Dinner: 6 oz grilled chicken save 3 oz for tomorrow ¾ cup brown rice and 1 cup steamed asparagus.
Calories: 1705
Protein: 145 g
Carbs: 160 g
Fat: 54 g
Friday:Breakfast: 4 hard boiled egg whites, ¾ c dry oats cooked in water with a dash of cinnamon and seas salt with 1 tbsp raisins.
Snack: 1 cup plain non fat greek yogurt and 2 tbsp cashews (unsalted & raw).
Lunch: 3 oz leftover grilled chicken with 2 slices whole grain toast, 2 lettuce leaves, 3 slices yellow onion, 1 slice tomato, 1 slice swiss cheese.
Snack: 1 cup low fat cottage cheese and 1 orange.
Dinner: 6 oz broiled tilapia save 3 oz for tomorrow, and juice of ½ lemon and ¾ cup cooked quinoa and 2 cups steamed spinach.
Calories: 1,603
Protein: 146 g
Carbs: 171 g
Fats: 39 g
SaturdayBreakfast: Veggie Omelet: 1 egg, 2 egg whites, ¼ cup sliced mushrooms, ¼ cup diced tomato, ½ cup chopped yellow onion, 1 cup spinach, 1 slice whole grain toast.
Snack: 2 brown rice cakes 1 cup low fat cottage cheese, 2 tbsp all natural peanut butter.
Lunch: 3 oz leftover tilapia, juice of ½ lemon, 1 cup steamed broccoli, 1 ½ cups cooked brown rice and save half for dinner and 1 tbsp olive oil.
Snack: 1 scoop shakeology w/water and 1 apple.
Dinner: Chicken Stir Fry: 3 oz chicken, ½ c each sliced bell pepper, chopped onion, bok choy and snap peas, 2 tbsp bragg liquid aminos, ¾ cup leftover brown rice ¾ tbsp rice vinegar.
Calories: 1,782
Protein: 150 g
Carbs: 178 g
Fat: 55 g
Sunday
Snack: 1 cup plain nonfat greek yogurt and 1 apple.
Lunch: Scrambled egg white pizza
3 egg whites
1 small whole wheat tortilla
1 tsp garlic finely chopped
2 slices tomato
2 tbsp fresh basil, chopped
dash of sea salt and pepper
½ cup shredded skim mozzarella cheese
1 tbsp grated parmesan cheese
Preheat oven to 450 degrees, meanwhile scramble egg whites in a small frying pan. season with salt and pepper. Place whole grain tortilla on a baking tray, spread with garlic evenly on top. Spoon scrambled egg whites over garlic and distribute evenly. Top with basil, tomatoes and cheese. Bake 6 to 8 minutes until cheese is melted. Broil for 1 minute, remove and let stand for 1 minute before slicing!
Snack: strawberry banana shake, blend 1 scoop shakeology w/ ½ cup strawberries, ½ banana, and 1 cup water and ice.
Dinner: 6 oz jumbo shrimp, ½ tsp minced garlic, ¼ c yellow onions, 1 cup sliced zucchini, dash of sea salt and pepper, 1 cup cooked whole wheat pasta and 1 tbsp olive oil.
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