3.5 oz Alaskan crab
100
1.5
19
0
Vegetable
2 cups shredded bok choy
18
0.3
2.1
3.1
Starch
1 cup cooked couscous
176
0.3
6
36.4
Vegetable
1 cup (6 oz) artichoke hearts
84
0.3
5.8
18.8
TOTAL
1813.9
24.3
151.4
247.4
DAY 4
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL #1
Very lean protein
4 large scrambled egg whites
69
0.3
14.4
0.9
Fruit
1 cup(8.1 oz) grapefruit sections
74
0.2
1.4
18.6
Fruit
1 cup (5.1 oz) blueberries
83
0.4
1.1
21
MEAL #2
Lean protein
1 protein bar
240
7
18
26
Fruit
1 cup blackberries
62
0.7
2
14.7
MEAL #3
Very lean protein
4 oz roasted turkey (white meat)
158
1.4
34.1
0
Vegetable
1 cup broccoli
55
0.6
3.7
11.2
Starchy vegetable
1.5 cups yellow squash
40
0
2
6
MEAL #4
: Combine all ingredients for a filling snack
Starchy vegetables
1 cup canned black beans, rinsed and drained
227
0.9
15.2
40.8
Vegetable
1 oz chopped red onion
12
0.1
0.3
2.9
Vegetable
½ cup tomato
16
0.2
0.8
3.5
MEAL #5
Very lean protein
4 oz grilled chicken breast
186
4.1
35.1
0
Vegetable
1.5 cups boiled cabbage
50
0.9
2.3
10.1
Starch
1.5 cups cooked wild rice
248
0.7
0.7
52.4
Vegetable
1.5 cups cauliflower
38
0.2
3
8
MEAL #6
Fruit
1 large apple (7.9 oz)
116
0.4
0.6
30.8
Very lean protein
1 scoop whey protein drink
110
0.75
22
0.5
TOTAL
1786.05
18.85
156.7
247.4
DAY 5
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL #1:
Combine the oatmeal with the water and cook in a microwave oven on high for 3 minutes until the oatmeal absorbs the water to your preferred consistency. Top with sliced bananas. In a separate dish, prepare two hard-boiled eggs, eating only the whites.
Starch
½ cup dry old-fashioned oatmeal
152
2.7
6.6
25.9
Fruit
1 small (3.6 oz) banana
90
0.3
1.1
23
Very lean protein
6 egg whites
102
0.4
21.6
1.4
Free food
1.5 cups boiling water
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
: Combine the shrimp with the vegetables to create a light salad.
Very lean protein
6 oz grilled shrimp
168
1.8
35.5
0
Vegetable
1 oz chopped red onion
12
0.1
0.3
2.9
Vegetable
2 tbs sweet relish
40
0.2
0.1
10.5
Starch
2 slices Ezekiel bread
160
1
8
30
Fruit
1 large (6.5 oz) orange
86
0.2
1.7
21.7
MEAL #4
Fruit
1 cup blueberries
83
0.4
1.1
21
Fruit
1 cup strawberries
46
1
1
11.1
Monounsaturated
1 oz almonds
164
6
14.3
5.6
Very lean protein
1 oz nitrate-free turkey jerky
101.5
1
19.25
1
MEAL #5
: Broil or grill the fish, zucchini, and eggplant for a few minutes on both sides until fully cooked.
Very lean protein
5 oz red snapper
142
1.8
29.1
0
Vegetable
4.4 oz zucchini
40
0.5
3
0.5
Vegetable
3 oz eggplant
20
0.2
0.9
4.9
Starchy vegetable
7 oz yam, baked or microwaved
230
0.2
3
54.8
TOTAL
184.6
24.3
153.15
254.5
DAY 6
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL #1
: Combine egg whites, spinach, tomato, and onion in a heated sauté pan with the olive oil. Mix together until egg whites are fully cooked.
Very lean protein
6 egg whites
102
0.4
21.6
1.4
Vegetable
1 cup spinach
7
0.1
0.9
1.1
Vegetable
¼ cup tomato
7
0.1
0.3
1.5
Vegetable
¼ cup onion
12
0.1
0.3
2.9
Monounsaturated
1 tsp olive oil
43
4.7
0
0
Fruit
1 medium (3.5 oz) fresh peach
38
0.3
0.9
9.7
MEAL #2
Very lean protein
1 oz nitrate-free turkey jerky
100
1
18
1
Vegetable
1 cup (4.3 oz) carrots
50
0.8
1.1
11.7
Vegetable
1 cup cucumbers
14
0.2
0.7
2.6
MEAL #3
: Combine all the ingredients for a filling salad.
Very lean protein
½ cup cooked quinoa
127
2
4.5
23.5
Vegetable
2 oz roasted red peppers
15
0.2
0.6
3.4
Starch
¼ cup corn
33
0.5
1.2
7.3
Vegetable
¼ cup spinach
2
0.3
0.2
0.1
MEAL #4
Very lean protein
4 oz turkey breast
153
0.8
34
0
Free food
1 tbs mustard
0
0
0
0
Starch
2 slices Ezekiel bread
160
1
8
30
Fruit
1 large (6.5 oz) orange
86
0.2
1.7
21.7
MEAL #5
Soup/starch
1.5 cups “Not So Portuguese” kale soup
102
2
3
18
Very lean protein
3 oz seitan, warmed
150
1
18
3
Vegetable
1 cup string beans
34
1
2
7.8
MEAL #6
Starch
1 cup cooked brown rice
216
1.8
5
44.9
Starchy vegetable
½ cup canned black beans, rinsed and drained
114
0.4
7.6
20.4
MEAL #7
: Combine all the ingredients for a filling salad.
Vegetable
3 cups mixed green salad
20
0
1
3
Very lean protein
4 oz grilled 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
Polyunsaturated
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
TOTAL
1828.6
23.8
168.2
235.4
DAY 7
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL #1
: Combine the egg whites, peppers, tomato, and onions in a sauté pan over medium heat and cook. In a separate dish, prepare the oatmeal with the water to your desired consistency. Top with blueberries.
Starch
¼ cup rolled oats
152
2.7
6.6
25.9
Fruit
2.4 oz blueberries
39
0.2
0.5
9.9
Very lean protein
5 egg whites
86
0.3
18
0
Vegetable
3 tbs bell pepper
6
0.1
0.2
1.3
Vegetable
¼ cup diced tomato
7
0.1
0.3
1.5
Vegetable
1 oz white onion
10
0
0
2
Free food
¾ cup boiling water
MEAL #2
Starchy vegetable
1 cup mung beans
160
0
0.3
19.5
Fruit
6 oz cherries
107
0.3
1.8
27.2
MEAL #3
: Combine all ingredients for a delicious and filling salad.
Very lean protein
4 oz tuna, canned
122
1.2
26.5
0
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
Polyunsaturated
2 tbs fat-free Italian dressing
13
0.3
0.3
2.5
MEAL #4
Very lean protein