2009-pdf-ftf-1800WEEK12

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN – WEEK 12

Day 1

Breakfast Calories Carbohydrates Protein Fat

1 cup shredded wheat cereal 166.6 40.7 5.1 0.5

8 fl oz skim milk 85.8 11.9 8.4 0.4

1 grapefruit 81.9 20.7 1.6 0.3 TOTAL 334.3 73.3 15.1 1.2 Snack 1 Calories Carbohydrates Protein Fat

1 oz low fat Swiss cheese 50 1 8 1.4

10 almonds 69.4 2.4 2.6 6.1

1 medium green apple 71.8 19 0.4 0.2 TOTAL 191.2 22.4 11 7.7 Lunch Calories Carbohydrates Protein Fat

5 oz wild salmon, grilled with 1 tsp olive oil 249.1 1.4 28.4 13.9

1/2 cup sliced mushrooms + 2 tsp olive oil 87.3 1.2 1.1 9

10 cherry tomatoes 30.6 6.7 1.5 0.3

3 cups mixed greens 30 6 2 0

1 Tbs walnut oil + lemon juice + 1 Tbs chopped basil 124 0.2 0.1 13.5 TOTAL 521 15.5 33.1 36.7 Snack 2 Calories Carbohydrates Protein Fat

1 cup diced pineapple 74.4 19.6 0.8 0.2

6 oz non fat fruit yogurt 160.2 32.4 7.5 0.3 TOTAL 234.6 52 8.3 0.5 Dinner Calories Carbohydrates Protein Fat

5 oz chicken breast grilled with 1 tsp olive oil + 1 tsp chili powder 281.8 1.4 44.3 10

1 cup cooked brown rice 162.3 33.6 3.8 1.3

1 1/2 cups steamed sugar snap peas 70 12 4 0 TOTAL 514.1 47 52.1 11.3 DAILY TOTAL 1795.2 210.2 119.6 57.4


Day 2


Tomato & Basil Omelet* (see recipe)

• 1 large egg 73.5 0.4 6.3 5

• 2 large egg whites 34.3 0.5 7.2 0.1

• 1/4 cup chopped tomato 8.1 1.8 0.4 0.1

• 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9

• 2 Tbs chopped fresh basil 1.4 0.2 0.1 0

1 medium green apple 71.8 19 0.4 0.2 TOTAL 232.2 22.3 18.3 8.3 Snack 1 Calories Carbohydrates Protein Fat

1/2 cup dried apple rings 72.7 19.5 0.3 0.1

8 fl oz skim milk 85.8 11.9 8.4 0.4 TOTAL 158.5 31.4 8.7 0.5 Lunch Calories Carbohydrates Protein Fat

2 slices whole wheat bread, toasted 220 38 10 3


3 oz roast beef, sliced + 2 slices tomato 143 1.2 21.4 4.6 TOTAL 413 40.2 39.4 9 Snack 2 Calories Carbohydrates Protein Fat


6 oz non fat fruit yogurt 160.2 32.4 7.5 0.3 TOTAL 234.6 52 8.3 0.5 Dinner Calories Carbohydrates Protein Fat

5 oz grilled shrimp 140.3 0 29.6 1.5

1 cup steamed broccoli 54.6 11.2 3.71 0.6

Herb Polenta* (see recipe)

• 1/2 corn meal + 1 cup water 220 46 4 2

• 2 Tbs chopped fresh basil + 1 Tbs olive oil 124 0.2 0.1 13.5

1/2 cup sliced mushrooms + 2 tsp olive oil 87.3 1.2 1.1 9 TOTAL 626.2 58.6 38.51 26.6 Snack 3 Calories Carbohydrates Protein Fat

25 almonds 173.4 5.9 6.4 15.2


DAILY TOTAL 1837.9 210.4 119.61 60.1

Day 3


2 whole grain waffles 165.2 30.9 4.9 2.5

1 Tbs apricot jam 48.4 12.9 0.1 0

25 almonds 173.4 5.9 6.4 15.2 TOTAL 387 49.7 11.4 17.7 Snack 1 Calories Carbohydrates Protein Fat

1 hard boiled egg 77.5 0.6 6.3 5.3

4 oz deli sliced turkey breast 120 4 22 1 TOTAL 197.5 4.6 28.3 6.3 Lunch Calories Carbohydrates Protein Fat

3 oz chunk light tuna in water 90 0 19.5 0.8

1 cup chopped artichoke hearts (canned in water, rinsed & drained) 76 15 5 1

1 Tbs light mayonnaise 49 1.2 0.1 5



1 medium green apple 71.8 19 0.4 0.2 TOTAL 347.4 47.9 28.5 7.3 Snack 2 Calories Carbohydrates Protein Fat

1/4 cup hummus 103.8 8.9 4.9 6

6 whole wheat crackers 60 10 2 1.5

10 celery sticks, chopped 6 1.2 0.3 0 TOTAL 169.8 20.1 7.2 7.5 Dinner Calories Carbohydrates Protein Fat

4 oz cooked chicken sausage 200 4 22 12

2 cups broccoli roasted with 1 Tbs olive oil + lemon juice 181.2 12.1 5 14.2

1 cup cooked whole wheat penne pasta 190 40 9 1 TOTAL 571.2 56.1 36 27.2 Snack 3 Calories Carbohydrates Protein Fat

2 cups air popped popcorn 61.9 12.4 2.1 0.7

1 grapefruit 81.9 20.7 1.6 0.3 TOTAL 143.8 33.1 3.7 1 DAILY TOTAL 1816.7 211.5 115.1 67


Day 4


6 oz non fat fruit yogurt 160.2 32.4 7.5 0.3


1/2 cup shredded wheat cereal 83.3 20.3 2.5 0.3

1 hard boiled egg 77.5 0.6 6.3 5.3 TOTAL 395.4 72.9 17.1 6.1 Snack 1 Calories Carbohydrates Protein Fat

1/2 cup dried apple rings 72.7 19.5 0.3 0.1

1/4 cup hummus 103.8 8.9 4.9 6

6 whole wheat crackers 60 10 2 1.5 TOTAL 236.5 38.4 7.2 7.6 Lunch Calories Carbohydrates Protein Fat

4 oz grilled flank steak 210.9 0 31.6 8.4

1 bell pepper, chopped 23.8 5.5 1 0.2



1 Tbs walnut oil + lemon juice + 1 Tbs chopped basil 124 0.2 0.1 13.5 TOTAL 419.3 18.4 36.2 22.4 Snack 2 Calories Carbohydrates Protein Fat

1 medium green apple 71.8 19 0.4 0.2 TOTAL 71.8 19 0.4 0.2 Dinner Calories Carbohydrates Protein Fat

4 oz wild cod, cooked 116.2 0 25.2 1

1 1/2 cups steamed sugar snap peas 70 12 4 0

1 cup cooked brown rice 162.3 33.6 3.8 1.3

8 fl oz skim milk 85.8 11.9 8.4 0.4 TOTAL 434.3 57.5 41.4 2.7 Snack 3 Calories Carbohydrates Protein Fat

25 almonds 173.4 5.9 6.4 15.2 TOTAL 173.4 5.9 6.4 15.2 DAILY TOTAL 1730.7 212.1 108.7 54.2


Day 5


1 cup cooked oatmeal (prepared with 1 cup skim milk) 232.8 37.1 14.5 2.7

1 Tbs apricot jam 48.4 12.9 0.1 0

10 almonds 69.4 2.4 2.6 6.1 TOTAL 350.6 52.4 17.2 8.8 Snack 1 Calories Carbohydrates Protein Fat


6 oz non fat fruit yogurt 160.2 32.4 7.5 0.3 TOTAL 234.6 52 8.3 0.5 Lunch Calories Carbohydrates Protein Fat

5 oz grilled shrimp 140.3 0 29.6 1.5

1/2 cup chopped tomato 16.2 3.5 0.8 0

1 cup chopped artichoke hearts (canned in water, rinsed & drained) 76 15 5 1


2 Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice 124 0.2 0.1 13.5 TOTAL 386.5 24.7 37.5 16 Snack 2 Calories Carbohydrates Protein Fat



2 slices tomato 8 1.2 0.4 0.1 TOTAL 278 40.2 18.4 4.5 Dinner Calories Carbohydrates Protein Fat

5 oz broiled pork chop 340 0 40.7 18.5

1 1/2 cups steamed sugar snap peas 70 12 4 0

3/4 cup cooked brown rice 162.3 33.6 3.8 1.3 TOTAL 572.3 45.6 48.5 19.8 DAILY TOTAL 1822 214.9 129.9 49.6


Day 6




2 slices tomato 8 1.2 0.4 0.1 TOTAL 278 40.2 18.4 4.5 Snack 1 Calories Carbohydrates Protein Fat

3 oz roast beef, sliced 135 0 21 4.5

1/4 cup hummus 103.8 8.9 4.9 6

6 whole wheat crackers 60 10 2 1.5 TOTAL 298.8 18.9 27.9 12 Lunch Calories Carbohydrates Protein Fat

4 oz deli sliced turkey 120 0 26 1

1/2 cup chopped tomato 16.2 3.5 0.8 0


1 Tbs walnut oil + lemon juice + 1 Tbs chopped basil 124 0.2 0.1 13.5

1 grapefruit 81.9 20.7 1.6 0.3 TOTAL 372.1 30.4 30.5 14.8 Snack 2 Calories Carbohydrates Protein Fat

6 oz non fat fruit yogurt 160.2 32.4 7.5 0.3 TOTAL 160.2 32.4 7.5 0.3 Dinner Calories Carbohydrates Protein Fat

4 oz wild salmon, grilled 262 0 29.2 15.2

1 cup steamed broccoli 54.6 11.2 3.71 0.6

Herb Polenta* (see recipe)

• 1/2 corn meal + 1 cup water 220 46 4 2

• 2 Tbs chopped fresh basil + 1 Tbs olive oil 124 0.2 0.1 13.5 TOTAL 660.6 57.4 37.01 31.3 Snack 3 Calories Carbohydrates Protein Fat

2 cups air popped popcorn 61.9 12.4 2.1 0.7 TOTAL 61.9 12.4 2.1 0.7 DAILY TOTAL 1831.6 191.7 123.41 63.6


Day 7


Pineapple Shake:


1 oz vanilla protein powder 104 2 24 0

4 ice cubes 0 0 0 0

1 Tbs walnut oil 120 13.5

8 fl oz skim milk 85.8 11.9 8.4 0.4 TOTAL 384.2 33.5 33.2 14.1 Snack 1 Calories Carbohydrates Protein Fat

2 hard boiled eggs 155 1.1 12.6 10.6 TOTAL 155 1.1 12.6 10.6 Lunch Calories Carbohydrates Protein Fat

2 cups lentil soup 251.7 40.6 15.6 3

1 cup steamed broccoli 54.6 11.2 3.71 0.6 TOTAL 306.3 51.8 19.31 3.6 Snack 2 Calories Carbohydrates Protein Fat


25 almonds 173.4 5.9 6.4 15.2

1 medium green apple 71.8 19 0.4 0.2 TOTAL 295.2 25.9 14.8 16.8 Dinner Calories Carbohydrates Protein Fat

Turkey Quesadilla* (see recipe)

• 2 oz low fat Swiss cheese, shredded 100 2 16 2.8

• 1 bell pepper, chopped 23.8 5.5 1 0.2

• 4 oz deli sliced turkey 120 0 26 1

• 2 whole wheat flour tortilla 280 44 8 6

• 1 Tbs chopped scallion 1.9 0.4 0.1 0

• 2 Tbs salsa 10 3 0 0 TOTAL 535.7 54.9 51.1 10 Snack 3 Calories Carbohydrates Protein Fat

2 cup diced pineapple 150 39.2 1.6 0.4


TOTAL 150 39.2 1.6 0.4 DAILY TOTAL 1826.4 206.4 132.61 55.5

Recipes:

Tomato and Basil Omelet

Serves: 1

Prep Time: 10 minutes

Cook Time: 5 minutes

1 large egg

2 large egg whites

¼ cup chopped tomato

2 Tbs grated Parmesan cheese

2 Tbs chopped fresh basil

Nonstick cooking spray

1) In a small bowl, whisk together egg and egg whites, set aside

2) Heat a small nonstick skillet over medium heat, spray with nonstick cooking spray

3) Add eggs to pan and scramble gently as eggs begin to set

4) Add tomato cheese and basil to center of the eggs and allow to cook until eggs are firm

5) Gently fold edges of omelet over tomato mixture, transfer to a plate and serve.

Herb Polenta

Serves: 1


Cook Time: 12-15 minutes

½ cup corn meal, finely ground

1 cup water

2 Tbs fresh basil, chopped

1 Tbs olive oi1

Salt and pepper to taste


1) In a medium saucepan, bring water to a boil

2) Whisk in corn meal

3) Continue to whisk for 3-5 minutes as mixture thickens

4) Allow to cook, stirring frequently, until polenta is cooked (about 8 minutes)

5) Stir on olive oil and basil; season with salt and pepper to taste

Turkey Quesadilla

Serves: 1


Cook Time: 15 minutes

2 whole wheat tortillas

2 oz low fat Swiss cheese, shredded

1 bell pepper, chopped

4 oz sliced pepper turkey

1 Tbs chopped scallion

2 Tbs salsa

1) Preheat a nonstick skillet over medium heat

2) Add one tortilla to pan, top with half of the cheese, followed by turkey, pepper, scallion and remaining cheese

3) Top with other tortilla and cook for 3-5 minutes until cheese begins to melt

4) Gently flip over and cook on the opposite side for another 3-5 minutes. Transfer to a plate and top with salsa

Documents

2009-pdf-ftf-1800WEEK12