81
1
4.1
14.2
Vegetable
1 oz sun-dried tomatoes
73
0.9
4
15.8
MEAL #3
: Stir-fry kale in oil with seeds before serving.
Vegetable
2 cups chopped kale
67
0.9
4.4
13.4
Polyunsaturated
1 tbs sesame seeds
52
4.5
1.6
2.1
Polyunsaturated
1 tbs sesame seed oil
120
13.6
0
0
MEAL #4
Very lean protein
4 oz roasted turkey breast
153
0.8
34
0
Vegetable
1 cup steamed broccoli
55
0.6
3.7
11.2
Medium-fat protein
2 pieces string cheese
120
5
14
1
MEAL #5
Fruit
1 large (7.9 oz) apple
116
0.4
0.6
30.8
Vegetable
4.5 oz carrots
52
0.3
1.2
12.3
MEAL #6
Very lean protein
4 oz lean top round, broiled
210
6.3
35.8
0
Vegetable
2 cups steamed turnip greens
58
0.6
3.3
12.7
Starch
6 oz baked or microwaved yam
197
0.2
2.5
46.9
Vegetable
1 cup steamed cauliflower
25
0.1
2
5.3
TOTAL
1832.6
42.6
135.4
226.5
DAY 4
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL #1
: Combine ingredients in a single bowl.
Low-fat milk
1 cup low-fat plain yogurt
154
3.9
12.9
17.2
Fruit
2.4 oz blueberries
39
0.2
2.5
9.9
Monounsaturated
1 oz almonds, raw unsalted
164
14.3
6
5.6
MEAL #2
Fruit
1 (5.2 oz) nectarine
114
0.8
2.8
27.4
Very lean protein
1 oz nitrate-free turkey jerky
101.5
1
19.25
1
MEAL #3
: Combine ingredients in a single bowl to create a salad.
Vegetable
3 cups mixed green salad
20
0
1
3
Very lean protein
4 oz broiled chicken breast
186
4.1
35.1
0
Vegetable
½ cup tomato
16
0.2
0.8
3.5
Vegetable
½ cup cucumber
7
0.1
0.3
1.3
Free food
2 tbs fat-free Italian dressing
13
0.3
0.3
2.5
Vegetable
1 cup (1.5 oz)shredded red cabbage
13
0
0.5
3
Fruit
2.7 oz mandarin oranges
40
0.2
0.6
10.1
Soup/Starch
1.5 cups “Not So Portuguese” kale soup
102
2
3
18
MEAL #4
Starch
1.5 cups cooked wild rice
248
0.7
9.8
52.4
Medium-fat protein
2 hard-boiled eggs
155
10.6
12.6
1.1
Fruit
1 cup strawberries
46
1
1
11.1
MEAL #5
Very lean protein
4 oz mahi mahi, grilled
99
1
21.2
0
Vegetable
1 cup string beans
52
0.35
2.3
9.8
Vegetable
1 cup stewed tomatoes
80
2.7
2
13.2
Starch
2 slices Ezekiel bread
160
1
8
30
TOTAL
1848.7
44.45
141.95
220.1
DAY 5
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL #1
Very lean protein
1 scoop whey protein drink
110
0.75
22
0.5
Monounsaturated
1 oz cashews, raw unsalted
157
12.4
8.6
5.2
Fruit
4 oz cherries
71
0.2
1.2
18.1
MEAL #2
Vegetable
2 stalks celery
5
0.1
2
1.2
Monounsaturated
1 tbs natural reduced-fat peanut butter
100
6
4.5
6
Fruit
1 large (7.9 oz) apple
116
0.4
0.6
30.8
MEAL #3
Starch
1 cup cooked brown basmati rice
216
2
5
45
Very lean protein
4 oz shrimp, grilled
112
1.2
23.7
0
Vegetable
8 asparagus spears, grilled
26
0.2
2.8
5
Vegetable
3 oz grilled eggplant
20
0.2
0.9
4.9
MEAL #4
Very lean protein
¾ cup low-fat cottage cheese
153
3.2
23.3
6.1
Fruit
1cup/6oz peach
66
0.5
1.5
16.8
MEAL #5
: Combine all ingredients to create a salad.
Vegetable
2 cups shredded lettuce
32
0.6
6
2.4
Starchy vegetable
½ cup garbanzo beans
143
1.3
5.9
27.1
Vegetable
½ cup chopped tomato
16
0.2
0.8
3.5
Vegetable
½ cup cucumber
7
0.1
0.3
1.3
Vegetable
1 oz chopped red onion
12
0.1
0.3
2.9
Monounsaturated
2 oz olives
82
8.7
0.6
2.2
Polyunsaturated
2 tbs fat-free Italian dressing
13
0.3
0.3
2.5
MEAL #6
Very lean protein
4 oz broiled halibut
158
3.3
30.3
0
Vegetable
1 cup/7.2 oz roasted butternut squash
82
0.2
1.8
21.5
Vegetable
1.5 cup kale, steamed
50
0.7
3.3
10
Vegetable
2 oz canned mushrooms, drained
14
0.2
1.1
2.9
TOTAL
1842.65
43.05
147.8
216.1
DAY 6
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL #1
Lean Protein
3 oz smoked salmon
100
3.7
15.5
0
Saturated
1 tbs low-fat whippedcream cheese
23
1.8
1.1
0.7
Fruit
1 cup of grapes
104
0.3
1.1
27.3
Starch
2 slices whole-grain toast
113.5
1.5
5
20
MEAL #2
Fruit
1 large (7.9 oz) apple
116
0.4
0.6
30.8
Monounsaturated
1 scoop whey protein drink
110
0.75
22
0.5
MEAL #3
: Combine all ingredients to make a filling salad.
Vegetables
3 cups mixed green salad
20
0
1
3
Very lean protein
1 can (3 oz) tuna in water
99
0.97
21.7
0
Starchy Vegetable
½ cup corn
66
0.9
2.5
14.6
Vegetable
2 tbs red pepper
5
0.1
0.2
1.1
Vegetable
1 oz chopped red onion
12
0.1
0.3
2.9
Vegetable
¼ cup cilantro
1
0.1
0.1
0.1
Vegetable
2 oz black beans
60
0.5
3.5
11.5
Monounsaturated
2 tbs oil and vinegar dressing
50
5
0
3
MEAL #4
Lean protein
protein bar
240
7
18
26
Fruit
1 large (5.5 oz) peach
61
0.5
1.4
15.5
MEAL #5
Lean protein
4 oz trout
192
8.2
27.5
0
Vegetable
2 cups cabbage
43
0.2
10
2.6
Vegetable
2 oz roasted red peppers
15
0.2
0.6
3.4
Starch
¼cup corn
33
0.5
1.2
7.3
Vegetable
¼ cup spinach
2
0.3
0.2
0.1
Starch
1 cup wild rice
166
0.5
6.5
34.9
MEAL #6
Fruit
1 cup cherries
87
0.3
1.5
22.1
TOTAL
1695
33.8
139.5
227.4
DAY 7
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL #1
Starch + very lean protein
Dr. Life’sprotein pancakes
351
6.5
32
42.1
Other sweet
¼ cup sugar-free syrup
35
0
0
12
MEAL #2
Low-fat Milk
1 cup plain low fat yogurt
154
3.9
12.9
17.2
Fruit
½ cup blackberries
31
0.4
1
7.3
Monounsaturated
1 oz almonds, raw unsalted
164
14.3
6
5.6
MEAL #3
Very lean protein
4 oz orange roughy, baked
119
1
25.6
0
Starch
6 oz yam
197
0.2
2.5
46.9
Vegetable
2 cups spinach
14
0.2
2.2
1.8
Vegetable
1 cup artichoke hearts
84
0.3
5.8
18.8
MEAL #4
Medium fat protein
3 oz low-fat tofu