Table of Contents - Venus index › files › meal-plans › 1000cal.pdfCalories Carbs (g) Protein (g) Fat (g) Breakfast-Blueberry Bran Muffin*(mini) (save 1 for Day 3) -Turkey Patty

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Table of Contents

Day 1 ................................................................... 5Day 2 ................................................................... 6Day 3 ................................................................... 7Day 4 ................................................................... 8Day 5 ................................................................... 9Day 6 ................................................................. 10High Cal/Good Fat Day .................................... 10Day 7 ................................................................. 11Week 1 (days 1-7) grocery list ......................... 12Day 8 ................................................................. 15Day 9 ................................................................. 16Day 10 ............................................................... 17Day 11 ............................................................... 18High Carb Day .................................................. 18Day 12 ............................................................... 19High Protein/Low Fat Day ................................ 19Day 13 ............................................................... 20Day 14 ............................................................... 21Low Cal Day ..................................................... 21Week 2 (days 8-14) grocery list ....................... 22Day 15 ............................................................... 25High Good Fat Day ........................................... 25Day 16 ............................................................... 26Day 17 ............................................................... 27Day 18 ............................................................... 28High Carb Day .................................................. 28Day 19 ............................................................... 29Day 20 ............................................................... 30Day 21 ............................................................... 31Week 3 (days 15-21) grocery list ..................... 32Day 22 ............................................................... 35Day 23 ............................................................... 36Day 24 ............................................................... 37High Protein Day ............................................... 37Day 25 ............................................................... 38Day 26 ............................................................... 39Day 27 ............................................................... 40High Carb Day .................................................. 40Day 28 ............................................................... 41Extra High Carb Day ......................................... 41Week 4 (days 22-28) grocery list ...................... 42Day 29 ............................................................... 44

Day 30 ............................................................... 45Day 31 ............................................................... 46Very Low Cal .................................................... 46Day 32 ............................................................... 47Day 33 ............................................................... 48High Cal/High Carb Day ................................... 48Day 34 ............................................................... 49Day 35 ............................................................... 50Week 5 (days 29-35) grocery list ..................... 51Day 36 ............................................................... 54Day 37 ............................................................... 55Day 38 ............................................................... 56Day 39 ............................................................... 57High Protein ...................................................... 57Day 40 ............................................................... 58Day 41 ............................................................... 59High Carb Day .................................................. 59Day 42 ............................................................... 60Week 6 (days 36-42) grocery list ..................... 61Day 43 ............................................................... 64Day 44 ............................................................... 65Day 45 ............................................................... 66Higher Calorie Day ........................................... 66Day 46 ............................................................... 67Day 47 ............................................................... 68High Protein Day ............................................... 68Day 48 ............................................................... 69Day 49 ............................................................... 70High Carb/High Cal Day .................................. 70Week 7 (days 43-49) grocery list ..................... 71Day 50 ............................................................... 74Day 51 ............................................................... 75Day 52 ............................................................... 76Day 53 ............................................................... 77Day 54 ............................................................... 78High Protein Day ............................................... 78Day 55 ............................................................... 79Day 56 ............................................................... 80Week 8 (days 50-56) grocery list ..................... 81Day 57 ............................................................... 83Higher Carb and Cal Day .................................. 83Day 58 ............................................................... 84

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Day 59 ............................................................... 85Day 60 ............................................................... 86High Protein Day ............................................... 86Day 61 ............................................................... 87Day 62 ............................................................... 88Good Fat Day .................................................... 88Day 63 ............................................................... 89Week 9 (days 57-63) grocery list ..................... 90Day 64 ............................................................... 93Day 65 ............................................................... 94Day 66 ............................................................... 95Day 67 ............................................................... 96No Cooking Day ............................................... 96Day 68 ............................................................... 97Day 69 ............................................................... 98Day 70 ............................................................... 99High Carb Day .................................................. 99Week 10 (days 64-70) grocery list ................. 100Day 71 ............................................................. 103

Day 72 ............................................................. 104Day 73 ............................................................. 105Day 74 ............................................................. 106High Carb Day ................................................ 106Day 75 ............................................................. 107Good Fat Day .................................................. 107Day 76 ............................................................. 108Day 77 ............................................................. 109Week 11 (days 71-77) grocery list .................. 110Day 78 ............................................................. 113Day 79 ............................................................. 114Day 80 ............................................................. 115Day 81 ............................................................. 116High Carb Day ................................................. 116Day 82 ............................................................. 117Day 83 ............................................................. 118Day 84 ............................................................. 119Week 12 (days 78-84) grocery list ................. 120

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12-Week Meal Plan for1000 Calories Per Day

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Calories Carbs (g) Protein (g) Fat (g)

Breakfast-Blueberry Bran Muffin*(mini) (save 1 for Day 3) -Turkey Patty (4-oz ground turkey cooked in 2 teaspoons olive oil)-1 egg, scrambled, with ½ cup kale and topped with slice of tomato-1 cup unsweetened almond milk-Herbal tea or black coffee

Meal totals: 355 21 43 19

Lunch-Orange/Feta/Bean Salad*-Herbal tea or lemon water


Snack-2 large celery sticks, each filled with 2 teaspoons peanut butter


Dinner-3 ounce Coho wild salmon, baked with 1 tsp. olive oil/squeeze lemon-1/2 small baked sweet potato with 1 tsp. butter, salt/pepper-5 spear asparagus, broiled, drizzled with 1 teaspoon olive oil

Meal totals: 313 17 27 14.8

DAY 1 TOTALS: 994 64 81 48.8

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Day 1


Breakfast-Herb Frittata*-1/2 cup fresh strawberries, sliced-1 cup unsweetened almond milk-Herbal Tea or black coffee

Meal totals: 265 26 17 10.5

Lunch-1 cup Roasted Tomato Soup*-1 slice whole wheat toast topped with 1 slice Cheddar cheese, melted -Herbal tea or lemon water

Meal totals: 252 24.8 12.1 12

Snack-1 med. peach-4 ounces low-fat cottage cheese

Meal totals: 121 14.1 15 1.2

Dinner-Salmon & Potato Salad*-1 cup diced watermelon

Meal totals: 354 27 27.9 11

DAY 2 TOTALS: 992 91.9 72 34.7

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Day 2


Breakfast- 2 Blueberry Bran Muffins*(Frozen leftover from Day 1)-4-ounces low-fat Cottage Cheese-2 slices turkey bacon-Herbal tea or black coffee

Meal totals: 391 31.5 24 10.2

Lunch-1/2 flat can light tuna in water, mixed with 1 tablespoon (or less) prepared mustard, served on 2 cups chopped Romaine lettuce, and topped with 1 med. raw carrot, grated-1/2 Whole wheat bagel-Herbal tea


Snack-Small apple, sliced and sprinkled with cinnamon-1 cup unsweetened almond milk

Meal totals: 118 13 1 3.5

Dinner-2 cups Roasted Tomato Soup* (left from Day 2 lunch)-Herbal tea


DAY 3 TOTALS: 995 91.5 66 22.7

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Day 3


Breakfast-Canadian Bacon & Asparagus Omelet*-1/2 cup fresh blueberries-Herbal tea or black coffee

Meal totals: 242 28 25 9.5

Lunch-Basic Veggie Salad*With ½ grilled or poached chicken breast (Cook enough for Day 5 and Day 6 lunches) -1 Almond Cookie*(Save 1 for Day 5 & 6 snack)-Herbal tea

Meal totals: 298 18 30.6 12.2

Snack-1/4 cup dry roasted, salted peanuts-1/2 cup diced pineapple

Meal totals: 206 15.6 7.7 14.1

Dinner-3 ounce wild Coho salmon, baked in 1 tsp. olive oil and sprinkled with dill-Brown Rice & greens (1/2 cup brown rice with 1 cup baby spinach leaves (chopped) stirred in after rice is cooked. -1/2 cup steamed green beans


DAY 4 TOTALS: 982 78.6 90.3 42.8

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Day 4


Breakfast-Spicy Breakfast Burrito*-Herbal tea or black coffee

Meal totals: 360 30.3 21.8 11.4

Lunch-1/2 chicken breast, grilled or broiled with 1 tsp. olive oil and herbs of choice -1 med. raw carrot, cut into sticks-1/2 cup sliced fresh strawberries-Herbal tea

Meal totals: 242 14 29.6 17.1

Snack-1/2 cup diced pineapple-1 Almond Cookie*

Meal totals: 126 16.5 2 7

Dinner-Grilled Pork Tenderloin* (Reserve 1 for Day 6 lunch)-Zucchini with Parmesan (1 small zucchini, sliced, cooked until tender in 1 tsp. olive oil, sprinkled with2 teaspoons parmesan cheese.


DAY 5 TOTALS: 976 73.8 81.4 45.5

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Day 5


Breakfast-Quinoa-Blueberry Cereal* with 1 tablespoon organic coconut oil added-2 slices turkey bacon-Herbal tea or black coffee

Meal totals: 400 36.5 12 24

Lunch-Grilled Pork Tenderloin (left from Day 5 dinner) -Salad: 2 cups chopped Romaine, 1 small tomato (diced), 1 whole avocado (diced), and salad spritzedwith 2 teaspoons olive oil and lemon juice-Herbal tea or lemon water

Meal totals: 615 39 30.3 72.4

Snack-1/2 cup unsweetened applesauce-1 Almond Cookie*-1 cup unsweetened almond milk


Dinner-Basic Veggie Salad*With ½ grilled or poached chicken breast cooked with 1 tablespoon olive oil, and cut into cubes and tossed in salad-Herbal tea or lemon water

Meal totals: 332 11 29.6 20.1

DAY 6 TOTALS: 1488 94.5 72.9 120

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Day 6High Cal/Good Fat Day


Breakfast-2, Cheese-Chive Waffles*-1 small apple-Herbal tea or black coffee

Meal totals: 348 14 11.7 8.5

Lunch-Basic Veggie Salad*With ½ grilled or poached chicken breast -Herbal tea

Meal totals: 212 11 29.6 6.2

Snack-1 cup air popped popcorn, tossed with ¼ cup dry roasted peanuts, 1/8 cup grated Parmesan cheese and ½ teaspoon cayenne pepper

Meal totals: 242 13.1 11.7 17.1

Dinner-2 cups Roasted Tomato Soup* -Herbal tea


DAY 7 TOTALS: 991 62.1 59 39.8

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Day 7

Week 1 (days 1-7) grocery list oat branunbleached wheat flour or pastry flourpowdered sugarbaking sodaground gingercinnamonsaltground flax seedhoneypeanut butteroreganothymeDijon mustardsea salt black pepperpeppercorns or crushed peppercornsbasildillrosemarypaprika *smoky if availablecayenne peppergarlic granulesonion powder2 cups low-sodium chicken or vegetable broth 1 small can tomato juice1 small can tomato pasteWorcestershire saucerice vinegarapple cider vinegarbalsamic vinegartoasted sesame oilorganic coconut oiltamari saucevanilla extractalmond extractalmond meal (or ground almonds)1 small container dry roasted peanutsbrown rice1 small package 8-inch flour tortillas1 whole wheat bageluncooked quinoaunpopped pop corn1 small container frozen apple juice concentrateolive oil

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coffee, tea, or herbal teablack tea for recipes1 small carton orange juice1 can kidney beans1 small can diced pineapple1 small jar unsweetened applesauce1 7oz can flaked salmon1 small can light tuna1 small jar salsa1 carton unsweetened almond milk1 cup low-fat (1%) milk1 carton egg substitute (Egg Beaters or other brand)6 large eggs1 small package unsalted butter 4 oz ground turkey6 oz wild salmon1 1/2 chicken breasts1 small package turkey bacon1 small package Canadian bacon2 12-ounce pork tenderloins1 small carton reduced-fat feta cheese1 package reduced-fat cheddar cheese1 small carton farmers cheese1 small carton low-fat cottage cheese1 small container Parmesan cheese1 small package mozzarella cheese1 small carton buttermilk1 medium banana1 medium peach2 small apples 1 1/2 cup fresh or frozen blueberries1 small package fresh strawberries1 small watermelon1 orange2 lemons *more for optional for lemon water4 tomatoes1 ½ pounds large tomatoes (beefsteak tomatoes work well)1 avocado4 medium carrots1 cucumber1 head romaine lettuce2 cups arugula1 bunch fresh kale1 bunch fresh spinach1 small package alfalfa or other sprouts1 small package fresh chives1 bunch radishes

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1 bunch scallions1 medium onion1 medium sweet onion2 small shallots9 cloves garlic 2 stalks celery1 small sweet potato1 Yukon Gold or other yellow-flesh potato1 bunch fresh asparagus½ cup fresh green beans1 small zucchini1 small head cauliflower (or 1 cup package)1 small ginger root

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Breakfast-1 large egg, scrambled with ½ cup kale-1 4-oz. ground turkey patty cooked in 2 tsp. olive oil-Herbal tea or black coffee


Lunch-Arugula/Grapefruit/Avocado Salad*, topped with a half flat can of tuna


Snack-2 large Romaine leaves wrapped around 1 stick light string cheese


Dinner-Dill Salmon Burger* (Reserve patties for Day 9 Lunch) -Herbal tea


DAY 8 TOTALS: 997 50 85 53.5

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Day 8


Breakfast-Herb Frittata*-1/2 grapefruit-Herbal tea or black coffee


Lunch-2 Salmon Dill Patties (From Day 8 Dinner, but no bun)-5 spears asparagus broiled with ½ teaspoon olive oil and squirt of lemon juice-Herbal tea or black coffee


Snack-2/3 cup Soy Sesame Kale Chips*-1 small apple


Dinner-3 ounces baked or broiled chicken (Can buy pre-made for easy lunch)-1 cup baby spinach leaves topped with 1/4 cup Mango Salsa*

Meal totals: 257 19 30 2.5

DAY 9 TOTALS: 935 69 85 40.8

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Day 9


Breakfast-Cauliflower Fritters*-2 slices turkey bacon-Herbal tea or black coffee

Meal totals: 173 7.5 8.9 12

Lunch-Turkey Meatballs w/Caramelized Onions* (Reserve 1 serving for Day 11 dinner) -Basic Veggie Salad


Snack-4 tablespoons Spicy Almonds*

Meal totals: 196 12 6.2 14.4

Dinner-1/2 flat can light tuna in water, mixed with 1 tablespoon (or less) prepared mustard, served on 2 cups chopped Romaine lettuce, and topped with 1 med. raw carrot, grated-Herbal tea


DAY 10 TOTALS: 990 68.5 65.1 44.4

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Day 10


Breakfast-4 ounces low-fat cottage cheese-½ cup fresh sliced strawberries-1 slice whole wheat toast-Herbal tea or black coffee

Meal totals: 184 21.9 19 2.2

Lunch-3 ounces baked or broiled chicken (Can buy pre-made for easy lunch)-1 cup baby spinach leaves topped with 1/4 cup Mango Salsa* (Mango salsa leftover from Day 9)

Meal totals: 257 19 30 2.5

Snack-1 cup unsweetened applesauce-1 cup unsweetened almond milk


DinnerTurkey Meatballs w/Caramelized Onions* (Leftover from Day 10 Lunch) -Basic Veggie Salad-Herbal tea


DAY 11 TOTALS: 911 92.9 77 25.2

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Day 11High Carb Day


Breakfast-Spinach & Tomato Omelet*-Herbal tea or black coffee

Meal totals: 152 8 17.9 7

Lunch-1 cup creamy tomato soup (such as Pacific brand)-1/2 red pepper topped with ½ can tuna in water

Meal totals: 314 20.5 48 3.4

Snack-2 ounces deli roast beef-1 oz. goat cheese sprinkled with garlic powder spread on roast beef


Dinner-Shrimp & Scallop Paella* (Reserve 1 serving for Day 13 Lunch)-Herbal tea


DAY 12 TOTALS: 982 70.5 113.1 28.5

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Day 12High Protein/Low Fat Day


Breakfast-Deviled Egg & Ham*-1/2 cup blackberries


Lunch-Shrimp & Scallop Paella* (Leftover from Day 12 Dinner)-Herbal tea or lemon water


Snack-1 med. plum

Meal totals: 30 7.5 0.5 0.2

Dinner-Chicken/Snow Pea Stir Fry*(Save 1 serving for Day 14 lunch)-Herbal tea or lemon water


DAY 13 TOTALS: 977 79.5 71.5 42

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Day 13


Breakfast-1/2 cup low fat cottage cheese topped with 2 slices tomato and 2 slices crumbled turkey bacon-Herbal tea or black coffee

Meal totals: 165 6.2 36 9.2

Lunch-Chicken/Snow Pea Stir Fry*(Save 1 serving for Day 14 lunch)


Snack-4 ounces snow peas drizzled with ½ teaspoon olive oil, ½ teaspoon garlic powder, and broiled for 3 min. and stuffed and rolled inside 2 ounces of deli roast beef.


Dinner-1/2 grilled chicken breast-Cucumber Salad: ½ cucumber, 1 tsp. vinegar, ½ tsp. sugar, 1 tsp. dried dill-6 ounces Greek style non-fat plain yogurt with ½ cup sliced, fresh strawberries -Herbal tea or lemon water

Meal totals: 295 14.2 46.8 3.1

DAY 14 TOTALS: 840 49.4 114.8 27.5

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Day 14Low Cal Day

Week 2 (days 8-14) grocery list coffee, tea, or herbal teasea saltblack pepper dried garlic granulesdillbay leafcayenne pepperpaprika ground cuminbasilrosemarycinnamoncorianderchili powdersesame seedsflax seed meal1 small package sunflower seeds1 small package hazelnuts1 small package cashews1 pound unblanched almondssugarcornstarchflourolive oilrice vinegartamari saucesesame oil1 small package bread crumbs1 small jar light mayonnaise1 small jar Dijon mustard1 small jar spicy brown mustard1 small jar pure horseradish1 small bottle soy sauce1 small jar hoisin saucelime juicelemon juice1 14 oz can crushed tomatoes1 small jar Manzanilla olives1 small jar honey1 small container orange juice1 small container unsweetened applesauce1 carton creamy tomato soup1 carton chicken broth

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4 ounces bottled clam juice1 small can sliced water chestnuts1 14.75 ounce can salmon2 flat cans of light tuna1 small package whole wheat rolls1 small loaf whole wheat bread1 small bag white rice6 large eggs1 small container of egg substitute1 package string cheese1 small carton non fat plain Greek yogurt1 small package reduced-fat cheddar cheese1 small carton farmers cheese1 oz goat cheese1 small container low-fat cottage cheese1 container unsweetened almond milk1 small package frozen peas10 oz. Chicken breast¾ pound ground turkey1 small package turkey bacon4 oz deli roast beef½ cup ham1 ounce turkey kielbasaAbout 25 large shrimp1/4 pound sea scallops1 small red onion2 small onions2 green onions (scallions) 1/3 pound yellow onions3 cloves fresh garlic3 tomatoes 2 plum tomatoes5 cherry tomatoes2 cucumbers4 carrots1 bunch fresh kale1 head romaine lettuce3 cups arugula1 small package baby spinachalfalfa or other sproutsfresh cilantrofresh parsleysaffron threads5 asparagus spears¼ head of cauliflower1 cup snow peas1 bunch radishes

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1 small ginger root1 red pepper 1 green pepper 1 ruby red grapefruit1 grapefruit1 lemon1 avocado1 small apple 1 medium mango1 medium plumb1 small container blackberries1 small container strawberries

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Breakfast -Avocado/Egg/Ham with Red Pepper*-Herbal tea or black coffee

Meal totals: 318 21 26.7 33.5

Lunch-1/2 cup Garbanzo and Pasta Salad* (Reserve 1 serving for Day 17 Lunch)1/2 Chicken breast, grilled or broiled with 1 tablespoon olive oil and choice of herbs-Herbal tea or lemon water

Meal totals: 403 21 31.6 32.1

Snack-1 ½ cups air-popped popcorn

Meal totals: 47 9.4 1.6 6

Dinner-Dijon Snapper (1/4-pound fish fillet coated with 1 teaspoon Dijon mustard and 1 tsp. light mayo, andsprinkled with 2 teaspoons Japanese bread crumbs. Bake for about 10 min.) -1 cup steamed broccoli with lemon juice-Herbal tea or lemon water


DAY 15 TOTALS: 952 88 59.7 60.6

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Day 15High Good Fat Day


Breakfast-Salmon Ricotta Scramble-1 slice whole wheat toast

Meal totals: 281 16 28.9 41

Lunch-Strawberry/Pistachio/Spinach Salad*-1/2 grilled or broiled chicken breast cooked with 2 teaspoons olive oil and herbs of choice for seasoning-Herbal Tea or lemon water

Meal totals: 410 8 32.6 26



Dinner-Lentils with Tomatoes*(Reserve 1 serving for Day 18 Dinner)


DAY 16 TOTALS: 988 71.4 80.1 71.6

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Day 16


Breakfast-Banana-Berry Smoothie*-Turkey bacon/Lettuce Wrap (wrap 2 sliced cooked turkey bacon in spinach or lettuce leaves, burrito style)-Herbal tea or black coffee


Lunch-Garbanzo and Pasta Salad* -Herbal tea or lemon water


Snack-1/4 cup diced deli ham-2/3 cup Soy Sesame Kale Chips*

Meal totals: 73 3 14.3 6.2

Dinner-Beef/Cucumber/Tomato Salad*


DAY 17 TOTALS: 1043 87 56.3 51.2

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Day 17




Lunch-1/2 Grilled chicken breast-Asparagus/Almond Salad*-1 cup steamed cauliflower, drizzled with 1 tsp. olive oil and lemon juice -1 cup diced watermelon-Herbal tea or lemon water

Meal totals: 453 23.1 33.6 15.4

Snack1/2 cup seedless green or red grapes-1 deli slice Cheddar cheese

Meal totals: 135 14.5 5.6 7

Dinner-Lentils with Tomatoes*(Leftover from Day 16 Dinner)


DAY 18 TOTALS: 1051 104.6 70.3 30.4

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Day 18High Carb Day


Breakfast-2-Zucchini Latkes* topped with 2 ounces cottage cheese-Herbal tea or black coffee




Snack-3/4 cup edamame, heated, and drizzled with ½ teaspoon olive oil and sprinkled with salt and garlic powder


Dinner-Turkey Tortilla Pie* (Reserve serving for Day 20 lunch) -Spinach & Carrot Salad (1 cup spinach/1/2 grated carrot, tossed with lemon juice)-Herbal tea or lemon water


DAY 19 TOTALS: 1005 25 73 21.1

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Day 19


Breakfast-Healthy BLT*-1/2 grapefruit-Herbal tea or black coffee

Meal totals: 386 41.8 21 16

Lunch-Turkey Tortilla Pie* (Reserve serving for Day 20 lunch) -Spinach & Carrot Salad (1 cup spinach/1/2 grated carrot, tossed with lemon juice)-Herbal tea or lemon water


Snack-1/2 cup applesauce


Dinner-Spinach-Mushroom Pie* (Reserve leftover for Day 21 Lunch) -2 slices fresh tomato (reserve rest of tomato for Day 21 Lunch) -Herbal tea


DAY 20 TOTALS: 916 79.3 68 29

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Day 20


Breakfast-Swiss Chard/Walnut Scramble-1 slice whole wheat toast with 1 teaspoon butter-Herbal tea or black coffee

Meal totals: 348 27 15.8 27.4

LunchSpinach-Mushroom Pie* (Leftover from Day 20 Dinner)-2 slices fresh tomato (Leftover from Day 20 dinner)-Herbal tea or lemon water


Snack-1/2 package roasted seaweed snack sheets (such as Trader Joe’s) Wrapped around 1 ounce goat cheese and ¼ cup red pepper sliced into strips

Meal totals: 117 2.5 7.2 6.2

Dinner-1/2 grilled chicken breast seasoned with herbs of choice-Sweet Potato Oven Fries*-1 cup steamed broccoli-Herbal tea or lemon water

Meal totals: 317 30 31.6 8.1

DAY 21 TOTALS: 977 68.5 70.6 45.7

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Day 21

Week 3 (days 15-21) grocery list coffee, tea, or herbal teasea saltpepper dried garlic granules sesame seedsoreganobasilparsleycayenne pepper paprikachili powdercuminoreganothyme1 small package chopped walnutsolive oilapple cider vinegarsoy saucelemon juiceDijon mustardlight mayonnaise1 small jar applesauce1 15 oz can garbanzo beans1 small can diced tomatoes1 14 oz can diced tomatoes1 4 oz can chopped green chilies1 small package pasta noodles1 small package 8 inch flour tortillas1 small package corn tortillas1 small loaf sliced whole grain bread¼ cup lentilsJapanese bread crumbs1 package roasted seaweed snacksunpopped pop corn 1 small package slivered almonds1 small package raisins1 small can black olives1 small jar salsa1 flat can tunasugar12 eggs1 carton egg substitute 1 small container non fat plain Greek yogurt

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1 oz goat cheese1 small container low fat ricotta cheese1 small container grated Parmesan cheese1 small package cheddar cheese1 small package reduced-fat cheddar¼ cup heavy cream1 small container low fat milk1 small container butter 1/2 cup deli ham4 oz deli roast beef1 ½ chicken breast1/4-pound snapper fish fillet2 oz smoked salmon1 small package turkey bacon½ pound ground turkey4 cloves garlic6 medium tomatoes1 cucumber1 cup broccoli1 medium carrot1 small bunch of Lacinato kale 1 small package fresh spinach3 cups arugula1 head Romaine lettuce¾ pound Swiss chardfresh cilantrochives or 1 green onion5 green onions1 red onion2 onions¾ cup mushrooms½ pound fresh zucchini2 avocados 2 small red peppers 1 medium green bell pepper 4-5 thin asparagus spears1 cup cauliflower1cup broccoli¾ cup edamame (green soy beans in the pod)1 large sweet potato1 cup diced watermelon1 banana1/2 cup seedless green or red grapes1 ruby red grapefruit1 grapefruit1 small package frozen strawberries1 small package frozen corn

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1 10 oz package frozen spinach

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Breakfast-Quinoa-Blueberry Cereal*-4 slices turkey bacon

Meal totals: 426 36.5 16.5 15

Lunch-Chicken Salad Wrap*-Herbal tea or lemon water


Snack-3/4 cup edamame, heated, and drizzled with ½ teaspoon olive oil and sprinkled with salt and garlic powder


Dinner-Feta/Sundried Tomato Chicken Breast with Zucchini-Herbal tea or lemon water


DAY 22 TOTALS: 992 72.5 84.5 28

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Day 22


Breakfast-Canadian Bacon & Asparagus Omelet*-1/2 cup sliced fresh strawberries





Meal totals: 121 14.1 15 0

Dinner-Beef Kebab*-1/2 cup fresh green beans, steamed, squirted with lemon juice

Meal totals: 312 11 29.4 17

DAY 23 TOTALS: 954 58.1 94.4 42

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Day 23


Breakfast-Avocado Egg Cup-1/2 cup diced extra lean ham(Fry egg and heat ham, put ham in cavity of half of avocado and put cooked egg on top of ham)

Meal totals: 292 16.5 34.8 35

Lunch-Barley Soup*-Herbal tea or lemon water


Snack-1/2 cup seedless green or red grapes-3 ounces low-fat plain Greek style yogurt


Dinner-Dijon Snapper (1/4-pound fish fillet coated with 1 teaspoon Dijon mustard and 1 tsp. light mayo, andsprinkled with 2 teaspoons Japanese bread crumbs. Bake for about 10 min.) -1 cup steamed broccoli with lemon juice-Herbal tea


DAY 24 TOTALS: 961 72.5 105.4 51

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Day 24High Protein Day


Breakfast2-Turkey/Zucchini/Tomato Tacos* topped with 2 tablespoons sour cream-Herbal tea or black coffee

Meal totals: 360 28.1 26.6 14.9

Lunch-4 ounces Tilapia, baked with 2 teaspoons lemon juice, 1 teaspoon dried basil, ¼ teaspoon freshly ground black pepper, and ¼ teaspoon garlic powder-1/2 cup frozen green peas, cooked-6 ounces plain, non-fat Greek yogurt (such as Chibani) with ½ cup pineapple chunks-Herbal tea or lemon water


Snack-1 cup fresh strawberries, sliced-1 cup unsweetened almond milk


Dinner-Italian Chicken Noodle Soup*(Reserve 1 serving for Day 26 Lunch) -Herbal tea or lemon water


DAY 25 TOTALS: 977 87.1 104.6 22.9

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Day 25


Breakfast-1/2 low carb whole wheat bagel topped with spinach leaves and 1 fried egg-2 strips turkey bacon-1/2 cup fresh strawberries/sliced-1 cup unsweetened almond milk-Herbal tea or black coffee

Meal totals: 275 20.6 23 15.9

Lunch-Italian Chicken Noodle Soup* (Leftover from Day 25 Dinner) -Herbal tea or lemon water


Snack-1, 1-ounce light string cheese-1/2 medium apple

Meal totals: 88 5.5 6 2.5

Dinner-Dijon Snapper*-1 med. sweet potato, baked, sprinkled with 1 tsp. crumbled goat cheese and herbal seasoning-1/2 cup frozen green peas, steamed-Herbal tea or lemon water

Meal totals: 388 45 26.3 9.2

DAY 26 TOTALS: 969 88.1 86.3 30.6

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Day 26


Breakfast-Cheese & Apple Melt*-Herbal tea or black coffee

Meal totals: 303 43 14 10.5

Lunch-2 Tuna Wraps* (Reserve ½ for Day 28 Dinner)-1/2 cup sliced fresh strawberries on top of 6 ounces plain, non-fat Greek yogurt, with 1teaspoon honey drizzled over strawberries/yogurt-Herbal tea or lemon water

Meal totals: 262 28 31 3.5

Snack-1/2 cup blueberries-4 low-fat graham crackers (such as Honey Maid)


Dinner- 1 slice whole wheat bread, spread with 2 tablespoon almond butter-Green Salad: 2 cups baby spinach, ¼ cup grated carrot, ¼ cup minced green onion, sprinkled with lemon juice


DAY 27 TOTALS: 959 131 66 48.5

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Day 27High Carb Day


Breakfast-Spinach & Tomato Omelet*-1/2 cup diced watermelon-1 cup unsweetened almond milk-Herbal tea or black coffee

Meal totals: 238 21.6 18.9 10.5

Lunch-Curried Quinoa Chicken Salad*


Snack-1 stick low-fat string cheese-2 ounces deli roast beef


Dinner-2 Tuna Wraps* (Leftover fromDay 27 Lunch)-Sweet Potato Oven Fries*-5 asparagus spears, broiled with 1 teaspoon lemon juice

Meal totals: 332 32 17 8.5

DAY 28 TOTALS: 983 92.6 80.9 27.5

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Day 28Extra High Carb Day

Week 4 (days 22-28) grocery listcoffee, tea, or herbal teasea saltpeppercayenne pepper paprikacumincelery seedsgarlic powderdried garlic granulesground flax seedcinnamonground gingertarragonoregano basilthymebay leafcurry powderground turmeric1 small package chopped walnuts1 small package sundried tomato1 carton chicken brotholive oilapple cider vinegar1 small jar sweet pickle relish1 small jar honeyalmond butter lemon juiceuncooked quinoauncooked barley1 small package 6 inch corn tortillas1 small package fettuccine noodles1 low carb whole wheat bagel 1 whole wheat English muffin1 slice whole wheat bread1 small package low fat graham crackers1 flat can tuna1 small jar pestoDijon mustard1 small jar light mayonnaiseJapanese bread crumbs1 small package golden raisins1 small package turkey bacon

42

1 small package Canadian bacon (also use for day 24 breakfast in place of ham)4 chicken breasts½ pound beef tenderloin½ pound snapper fish fillet 4 oz Tilapia fish fillet4 oz extra lean ground turkey2 oz deli roast beef2 eggs1 carton unsweetened almond milk24 oz non fat plain Greek yogurt1 small container low-fat cottage cheese1 small package feta cheese (use also for day 26 dinner instead of goat cheese)1 small container light cream cheese1 small container fat free sour cream1 small carton egg substitute1 small package reduced-fat cheddar cheese (also use for day 27 breakfast)1 small package string cheese sticks1 small head Romaine lettuce1 small package baby spinach3 cups arugula1 small tomato5 cherry tomatoesfresh basilfresh Italian parsley 2 cloves garlic4 celery stalks2 medium carrots3 green onion1 medium onion15 mushrooms¾ cup edamame3 medium zucchini15 asparagus spears½ cup fresh green beans1 cup broccoli 1 medium red bell pepper 1 avocado1 medium sweet potato1 large sweet potato3 small apples 1 small container fresh strawberries1 small container fresh blueberries1 ruby red grapefruit1 medium peach1/2 cup seedless green or red grapes1 small package frozen blueberries1 small package frozen green peas

43


Breakfast-1 slice whole wheat toast, spread with 1 tablespoon almond butter -Herbal tea or black coffee

Meal totals: 212 18.8 11.1 17

Lunch-Barley Soup*



Meal totals: 98 6 3.1 7.2

Dinner-1/2 grilled chicken breast seasoned with oregano, chili powder-Cumin Beets* on 1 cup spinach leaves

Meal totals: 218 12 29.6 6.1

DAY 29 TOTALS: 1008 60 82.8 43.3

44

Day 29


Breakfast-2, Cheese-Chive Waffles*-2 slices turkey bacon

Meal totals: 340 3.5 15.7 13.5



Snack-1 cup fresh strawberries, sliced


Dinner- 1 Sloppy Joe Wraps* (Reserve ¾ cup for Day 31 Lunch)-Cucumber Salad (1 med. cucumber tossed with ½ tsp. sugar, 1 tsp. vinegar, ½ tsp. dried dill)-Herbal tea or lemon water

Meal totals: 220 22.8 18.2 6

DAY 30 TOTALS: 907 58.3 60.9 33.5

45

Day 30


Breakfast-Apple/Bacon/Blue Cheese Omelet*


Lunch-Sloppy Joe Wrap* (Leftover from Day 30 Dinner)-1 medium carrot

Meal totals: 226 22.6 18 6

Snack-1/2 cup diced pineapple


Dinner-Mid-East Grilled Chicken Breast* (Reserve 1 serving for Day 33 Dinner) -1/2 med. zucchini, sautéed in garlic and ½ tsp. olive oil


DAY 31 TOTALS: 829 44.1 67 35

46

Day 31Very Low Cal


Breakfast-Breakfast Parfait: ¾ cup low fat plain yogurt, 1 cup pineapple chunks, topped with 2 teapsoons toasted wheat germ


Lunch-1/2 chicken breast, grilled-1 cup Brussels sprouts, sautéed in 1 tsp. olive oil and sprinkled with garlic powder

Meal totals: 201 12.9 31 3.1


Meal totals: 98 6 3.1 7.2

Dinner-Flank Steak with Chimichurri*-1/2 med. fresh tomato


DAY 32 TOTALS: 827 48.9 81.1 29.3

47

Day 32


Breakfast-Veggie Hash*-1 cup cooked oatmeal with 1 tablespoon coconut oil and cinnamon

Meal totals: 475 13 8.2 8.7

Lunch-4 ounces oven roasted deli turkey-5 asparagus spears, squirted with lemon juice and broiled for 5 min.-1 medium banana

Meal totals: 264 35 22.6 3.3

Snack-Small apple, sliced and sprinkled with cinnamon

Meal total 78 11 0 0

Dinner-Mid-East Grilled Chicken Breast* (Reserve 1 serving for Day 33 Dinner) -1/2 cup quinoa cooked in water and seasoned with curry powder-1/2 med. zucchini, sautéed in garlic and ½ tsp. olive oil

Meal totals: 281 25 29 5.8

DAY 33 TOTALS: 1098 84 59.8 17.8

48

Day 33High Cal/High Carb Day


Breakfast-1 cup cooked oatmeal with 1 teaspoon honey-2 strips turkey bacon


Lunch-Chicken Salad Wrap*-4 ounces low-fat cottage cheese-Herbal tea or lemon water

Meal totals: 300 21.1 37 7.2

Snack-1 stalk celery filled with ½ tablespoon almond butter

Meal totals: 68 9.6 7.8 16.2

Dinner-Pork/Pears/Honey* (Reserve 1 serving for Day 35 Lunch)-1/2 cup steamed green beans

Meal totals: 287 23 28.4 10

DAY 34 TOTALS: 911 86.7 77.2 42

49

Day 34


Breakfast-Salmon Ricotta Scramble-1 slice whole wheat toast

Meal totals: 281 16 28.9 41

Lunch-Pork/Pears/Honey* (Leftover from Day 34 Lunch)-1/2 cup steamed green beans

Meal totals: 287 23 28.4 10

Snack-1 cup cherries-1 cup unsweetened almond milk

Meal totals: 114 20.7 2.2 3.7

Dinner-Turkey/Cranberry Salad*(Reserve 1 serving for Day 36 Lunch)


DAY 35 TOTALS: 1012 88.7 82.5 69.7

50

Day 35

Week 5 (days 29-35) grocery list coffee, tea, or herbal teasea saltground pepper cayenne pepper garlic powderdried garlic granules cumin cumin seedscorianderchili powdercurry powderbay leafdillbasilthymeoreganotarragonpaprika *smoky if availablecinnamonsugarbrown sugarcornstarchalmond butter1 small jar honey 1 pound unblanched almonds1 small package chopped walnuts1 small container dried cranberriesolive oilcoconut oilapple cider vinegarbalsamic vinegarlime juice1 small container orange juiceuncooked barleyuncooked quinoapuffed amaranthwheat germoatmeal1 carton chicken broth1 small jar beets1 small can tomatoes1 small can tomato paste1 small bottle ketchup

51

1 small jar yellow mustard1 small jar diced pineapple5 eggs1 small carton egg substitute1 carton unsweetened almond milk1 cup mozzarella cheese 1/3 cup Parmesan cheese1 small container butter 1 small container blue cheese 8 oz plain low fat yogurt 4 oz low fat cottage cheese¼ cup ricotta cheese3 1/2 chicken breasts1 small package turkey bacon½ pound extra lean ground beef¼ pound flank steak8 oz deli turkey4 thin, boneless pork loin chops2 oz smoked salmon1 slice whole wheat bread5 garlic cloves3 onions1 red onion4 green onions1 small shallot3 celery stalks2 carrots1 small tomato1 medium cucumber10 mushrooms1 cup raw cauliflower5 asparagus spearsfresh parsleyfresh chives1 small ginger root1 small package baby spinach1 small package shredded cabbage1 head Romaine lettuce3 cups arugula3 small zucchini½ cup green beans 1 small jalapeno pepper 1 large bell pepper 1 avocado1 small container fresh strawberries1 ruby red grapefruit4 small apples

52

1 pear 1 medium banana1 cup cherries

53


Breakfast-Tomato & Ham Breakfast Melt: Toast 1 thin slice of multi-grain bread, and top with 2 thin tomato slices, 2 thin slices ham, 1 slice low fat cheddar cheese. Toast under broiler.


Lunch-Turkey/Cranberry Salad*(Leftover from Day 35 Dinner)


Snack-1/2 red bell pepper, sliced in wide strips and topped with 1 oz. soft goat cheese


Dinner-Chicken-Veggie Pita Sandwich*


DAY 36 TOTALS: 969 88.8 79.2 36

54

Day 36


Breakfast-Peach Crisp (1/2 cup no-added-fat granola topped with ½ cup frozen peach slices (thawed), sprinkled with cinnamon-Turkey Bacon Wrap (2 slices cooked crisp bacon, 2 tomato slices wrapped in 2 kale leaves, burrito style)


Lunch- 1 slice whole wheat bread, spread with 1 tablespoon almond butter-Green Salad: 2 cups baby spinach, ¼ cup grated carrot, ¼ cup minced green onion, sprinkled with lemon juice


Snack1/2 cup seedless green or red grapes


Dinner-Honey glazed Chicken Wings with Snow Peas*


DAY 37 TOTALS: 958 82.5 56.6 52.6

55

Day 37


Breakfast-Low carb whole wheat bagel topped with 1/3 cup spinach leaves and 1 fried egg-1/2 cup fresh strawberries/sliced

Meal totals: 238 31.3 19.8 9.9

Lunch-2 grilled veggie patty (such as Morning Star) on several just-wilted kale leaves, topped with 1 tablespoon salsa-1/2 cup pineapple chunks


Snack-1 stalk celery filled with ½ tablespoon almond butter-1 cup unsweetened almond milk

Meal totals: 108 11.6 8.8 19.7

Dinner-Beef/Cucumber/Tomato Salad*-Herbal tea or lemon water


DAY 38 TOTALS: 954 77.2 71.8 38.6

56

Day 38


Breakfast-Spinach & Tomato Omelet*-3 ounces non-fat Greek plain yogurt (such as Chobani)-Herbal tea or black coffee

Meal totals: 202 11.5 26 7

Lunch-Barley Soup*-Herbal tea or lemon water


Snack-1 med. plum-1 low-fat string cheese stick


Dinner-Turkey & Balsamic Wrap*(Reserve 1 serving for Day 40 Lunch)


DAY 39 TOTALS: 1033 70.5 95 32.1

57

Day 39High Protein


Breakfast-1/2 cup low fat cottage cheese topped with 2 slices tomato and 2 slices crumbled turkey bacon-Herbal tea or black coffee

Meal totals: 165 6.2 36 9.2

Lunch-Turkey & Balsamic Wrap*(Reserved from Day 39 Dinner)



Meal totals: 175 5.1 11.4 12

Dinner-1/2 Grilled chicken breast basted with ½ teaspoon olive oil and herb seasoning-1/2 cup quinoa cooked in water and seasoned with herbs -Asparagus/Almond Salad*-Herbal tea or lemon water

Meal totals: 404 28 35.6 26.9

DAY 40 TOTALS: 1005 64.3 106 58.1

58

Day 40


Breakfast-Veggie Hash*-4 ounces cottage cheese-Herbal tea or black coffee

Meal totals: 270 16.1 26.2 9.9

Lunch-Chicken-Veggie Pita Sandwich*


Snack-1 small Gala apple-1 caramel rice cake (such as Quaker)


DinnerDijon Snapper*-1/2 cup frozen green peas, steamed-Herbal tea or lemon water

Meal totals: 197 16 26.3 3

DAY 41 TOTALS: 986 106 83.5 22.9

59

Day 41High Carb Day


Breakfast-Pineapple Delight: 1/2 cup shredded wheat spoon size cereal topped with 4 ounces low fat cottage cheese and 1/2 cup diced pineapple, sprinkled with cinnamon-1 boiled egg seasoned with salt and pepper or herbs of choice-Herbal tea or black coffee

Meal totals: 279 30.6 27.3 7.5

Lunch- Tuna Melt*


Snack-1/2 cup unsweetened applesauce



Meal totals: 405 21.9 27.4 43.7

DAY 42 TOTALS: 994 76.6 85.7 58.2

60

Day 42

Week 6 (days 36-42) grocery list coffee, tea, or herbal teasea saltground pepper cayenne peppercumin powder garlic powderdried garlic granules oreganobasilthymebay leafcinnamonpaprika *smoky if availablecurry powderolive oilapple cider vinegar balsamic vinegarred wine vinegar1 small jar salsa1 small jar Dijon mustard1 small jar light mayonnaise1 small can chunk light tuna1 small jar pineapple chunks (1 cup total for the week)1 small jar unsweetened applesauce1 small carton orange juice1 carton chicken brothlemon juice1 small jar honeysoy saucehot saucealmond butter 1 small package dark raisins1 small package slivered blanched almondssugaruncooked barleyuncooked quinoaJapanese bread crumbs1 small package chopped walnuts1 small package dried cranberries1 small package no-added-fat granola½ cup spoon size shredded wheat1 small package thinly sliced multi-grain bread1 small package 6” whole grain pita bread

61

1 low carb bagel2 10” whole wheat tortillas1 caramel rice cake3 eggs1 small carton egg substitute 1 small package low fat cheddar cheese (can also use for day 39 dinner and day 42 lunch or get sharp cheddar)1 small package blue cheese3 oz goat cheese1 low fat string cheese stick6 oz fat free plain Greek yogurt12 oz low fat cottage cheese1 carton unsweetened almond milk2 oz deli ham8 oz deli turkey breast4 oz deli roast beef1 1/2 pound chicken breast1 package turkey bacon¾ pound chicken wings¼ pound snapper fish fillet¼ pound flank steak4 cloves garlic2 stalks celery3 tomatoes2 medium plum tomatoes5 cherry tomatoes1 cucumber1 small bunch kale4 cups Mesculun or other baby lettuce1 head Romaine lettuce1 small package baby spinachfresh parsley 1 carrot3 green onions1 small red onion3 small onions1 shallot12 mushrooms1 small red bell pepper 1 large red bell pepper 1 small jalapeno pepper 3 oz snow peas5 thin asparagus spears1 small zucchini2 limes1 medium apple1 small gala apple

62

1 medium plum½ cup seedless green or red grapes1 small package fresh strawberries 1 small package frozen peaches1 small package morning star veggie patties1 small package frozen green peas

63


Breakfast-1 egg scrambled with ½ cup diced lean ham and ½ cup spinach- 1 slice dry whole wheat toast

Meal totals: 259 15.8 36.2 11.1



Snack-1 cup unsweetened applesauce


DinnerScallops and Avocado-Kiwi Salsa*


DAY 43 TOTALS: 989 87.8 100.2 31.1

64

Day 43


Breakfast-Berry Peach Parfait (4 tablespoons non-fat peach yogurt, 1/3 cup raspberries, ¾ cup pineapple chunks, layered in glass)-1 whole wheat English muffin, toasted

Meal totals: 243 49.9 10.9 1.5

Lunch-Turkey/Cranberry Salad*(Reserve 1 serving for Day 45 Dinner)



Meal totals: 121 14.1 15 1.2

Dinner-Chicken Piccata* (Save one serving for Day 45 Lunch)-1 cup steamed broccoli

Meal totals: 289 15 22.2 15

DAY 44 TOTALS: 983 108 71.1 32.7

65

Day 44


Breakfast- 1 Blueberry Bran Muffin* (Freeze for later use)-Turkey Patty (4-oz ground turkey cooked in 2 teaspoons olive oil)-1 egg, scrambled, with ½ cup kale and topped with slice of tomato1 cup unsweetened almond milk-Herbal tea or black coffee


Lunch-Chicken Piccata*-Basic Veggie Salad*


Snack-2/3 cup Soy Sesame Kale Chips*-1 small apple-1 slice Cheddar cheese


Dinner-Turkey/Cranberry Salad*(Reserved from Day 44 Lunch)


DAY 45 TOTALS: 1185 78 96 61.8

66

Day 45Higher Calorie Day


Breakfast-2 mini Blueberry Bran Muffins (frozen from previous day)-1 egg scrambled with ½ cup chopped Swiss chard

Meal totals: 277 32.7 14.3 11.6

Lunch-1/2 chicken breast, grilled-1 cup Brussels sprouts, sautéed in 1 tsp. olive oil and sprinkled with garlic powder

Meal totals: 201 12.9 31 3.1

Snack-1 cup fresh strawberries, sliced-1 cup unsweetened almond milk


Dinner-Mexican Pumpkin Seed Chicken* (Reserve 1 serving for Day 47 Lunch)-Zucchini/Carrot Salad (1/2 zucchini diced and mixed with 1 med. carrot, shredded, drizzled with 1 teaspoon olive oil, seasoned with sea salt and black pepper-1 Bio Cookie


DAY 46 TOTALS: 990 96.6 88.3 32.2

67

Day 46


Breakfast-6 ounces non-fat, plain Greek yogurt with ½ cup pineapple chunks-1 4-ounce turkey patty

Meal totals: 290 16.5 41 8

Lunch-Mexican Pumpkin Seed Chicken* (Reserved from Day 46)-1/2 cup steamed green beans

Meal totals: 197 12 30.4 5

Snack-1 light string cheese stick-2 ounces deli roast beef


Dinner-3 ounces wild Coho Salmon-Asian Slaw* (Reserve 1 serving for Day 48 Lunch)

Meal totals: 356 23 31 18.4

DAY 47 TOTALS: 973 51.5 120.4 36.9

68



Breakfast-Canadian Bacon & Asparagus Omelet*-1/2 cup fresh blueberries-Herbal tea or black coffee

Meal totals: 242 28 25 9.5

Lunch-Asian Slaw* (Leftover from Day 47 Dinner) with 2 ounces deli roast beef chopped into salad


Snack-1 small apple-1 tablespoon roasted sunflower kernels-1 cup almond milk

Meal totals: 165 14.9 2.5 7.5

Dinner-Grilled Pork With Cucumber Salad*-1 cup steamed green beans

Meal totals: 320 10 27.4 18

DAY 48 TOTALS: 1007 75.9 73.9 50

69

Day 48


Breakfast-1 cup bite-size shredded wheat with 6 ounces plain, non-fat Greek yogurt and ½ cup fresh or frozen blueberries-Herbal tea or black coffee

Meal totals: 302 68 31 2.5

Lunch-Ginger Pork Stir-Fry* (Save 1 serving for Day 50 Dinner)-Herbal tea or lemon water



Meal totals: 121 14.1 15 1.2

Dinner-Chickpea Curry*-1/2 grilled chicken breast brushed with 1/2 teaspoon olive oil and seasoned with curry powder/salt/freshly ground black pepper

Meal totals: 397 26 36.6 16.3

DAY 49 TOTALS: 1134 128.1 107.6 36

70

Day 49High Carb/High Cal Day

Week 7 (days 43-49) grocery list coffee, tea, or herbal teasea saltground pepper oreganobasilthymeground cumincayenne pepper ground gingercurry powderturmeric coriander cinnamoncloves1 package bio cookieswhole wheat floursugaroat branbaking sodacornstarchvanilla extractground flax seedsesame seedspumpkin seedssunflower kernels1 small package chopped walnuts1 small package salted peanuts1 small package dried cranberriesolive oilsesame oilsafflower oilpeanut oilred wine vinegarbalsamic vinegarrice vinegartamari saucesoy sauce1 small jar capers1 small can baby corn 1 can chickpeas1 cup unsweetened applesauce1 jar pineapple chunkslime juice

71

lemon juice1 small carton orange juice1 small jar honey1 carton chicken broth1 slice whole wheat bread1 whole grain 3” pita bread1 whole wheat English muffin1 cup bite size shredded wheat4 eggs1 carton egg substitute1 small carton low fat milk1 carton unsweetened almond milk12 ½ oz fat free plain Greek yogurt1 small container non fat peach yogurt1 small package blue cheese1 small package cheddar cheese1 small package reduced fat cheddar cheese8 oz cottage cheese1 string cheese stick2 oz deli ham2 oz deli roast beef¾ pounds dry sea scallops with tough muscle removed (not packed in water)2 chicken breasts4 oz turkey breast1 pound chicken tenders 8 oz ground turkey3 oz wild Coho Salmon1 small package Canadian bacon¼ pound pork tenderloin 6 oz pork sirloin5 cloves garlic1 head Romaine lettuce1 small package baby spinach4 cups assorted baby lettuce1 small bunch Swiss chard1 large bunch fresh Lacinato kale1 small package alfalfa or other sprouts3 cups shredded green cabbagefresh cilantrofresh parsley2 small tomatoes1 plum tomato3 cucumbers4 carrots1 small bunch radishes4 green onions3 onions

72

2 small red onions2 small red bell peppers1 small green bell pepper 1 small jalapeno pepper 1 cup fresh broccoli1 cup Brussels sprouts1 1/2 cup green beans1 small zucchini8-10 stalks asparagus 1 small ginger root1 lime1 avocado1 kiwi1 small package fresh raspberries1 small package fresh blueberries1 small package fresh strawberries1 medium apple 3 small apples 2 medium peaches1 medium banana

73



Meal totals: 360 30.3 21.8 11.4

Lunch-3 ounces wild Coho Salmon seasoned with sprinkle of lemon juice, dill, salt, and black pepper-1 cup steamed cauliflower with 1 1/2 teaspoons butter, herb seasoning-1 cup steamed green beans with 1 ½ teaspoons butter

Meal totals: 328 12.5 29.9 17.7

Snack-1 cup unsweetened applesauce


Dinner-Ginger Pork Stir-Fry (Reserved serving from Day 49 Lunch)


DAY 50 TOTALS: 1052 74.8 76.7 45.1

74

Day 50



Meal totals: 265 26 17 10.5


Meal totals: 252 24.8 12.1 12


Meal totals: 121 14.1 15 1.2


Meal totals: 354 27 27.9 11

DAY 51 TOTALS: 992 91.9 72 34.7

75

Day 51


Breakfast-Banana-Berry Smoothie*-Turkey bacon/Lettuce Wrap (wrap 2 sliced cooked turkey bacon in spinach or lettuce leaves, burrito style)-Herbal tea or black coffee


Lunch-Garbanzo and Pasta Salad* -Herbal tea or lemon water


Snack-1/4 cup diced deli ham-2/3 cup Soy Sesame Kale Chips*

Meal totals: 73 3 14.3 6.2

Dinner-Beef/Cucumber/Tomato Salad*


DAY 52 TOTALS: 1043 87 56.3 51.2

76

Day 52


Breakfast-1 cup cooked oatmeal with 1 teaspoon honey-2 strips turkey bacon -Herbal tea or black coffee


Lunch-1 cup roasted tomato soup (such as Pacific)-4 slices deli turkey rolled in 2 large Romaine leaves-Herbal tea or lemon water

Meal totals: 242 14.5 11.5 14

Snack-1 stalk celery filled with 1 tablespoon almond butter-1 cup unsweetened almond milk

Meal totals: 156 14.6 12.3 27.7

Dinner-Flank Steak Souvlakis*(Reserve 1 for Day 54 Lunch)-Herbal tea or lemon water


DAY 53 TOTALS: 987 93.1 51.8 63.3

77

Day 53




Lunch-Flank Steak Souvlakis(Reserved from Day 53 Dinner)-Herbal tea or lemon water


Snack2-ounces lean deli roast beef wrapped in 2-3 large Romaine lettuce leaves



Meal totals: 295 14.2 46.8 3.1

DAY 54 TOTALS: 1047 47.7 111.8 42.1

78



Breakfast2-Turkey/Zucchini/Tomato Tacos* topped with 2 tablespoons sour cream-Herbal tea or black coffee

Meal totals: 360 28.1 26.6 14.9

Lunch-Healthy Crunchy Tuna Salad*(Reserve 1 serving for Day 56 Lunch) Served over 2 cups chopped fresh spinach


Snack1 cup unsweetened applesauce


Dinner1/2 grilled chicken breast seasoned with oregano, chili powder-Cumin Beets* on 1 cup spinach leaves

Meal totals: 218 12 29.6 6.1

DAY 55 TOTALS: 912 66.1 88.2 33

79

Day 55


Breakfast-Egg & Salmon Sandwich*-1 med. peach, sliced and sprinkled with cinnamon-Herbal tea or black coffee


Lunch-Healthy Crunchy Tuna Salad*(Reserved from Day 55 Lunch) Served over 2 cups chopped fresh spinach


Snack-1 cup diced watermelon

Meal totals: 92 23.2 1.8 0

Dinner-Chicken and Cranberry Skillet Dinner* (Reserve 1 serving for Day 57 Lunch) served over 2 cups fresh chopped spinach-1 cup unsweetened almond milk

Meal totals: 341 29 25 13.5

DAY 56 TOTALS: 971 102.2 78.8 30.5

80

Day 56

Week 8 (days 50-56) grocery list coffee, tea, or herbal teasea saltground black peppercayenne pepperchili powderdried garlic granulesground cumincumin seedspaprika *smoky if available dillbasilrosemaryoreganosugar1 small package uncooked rolled oatsolive oilrice vinegarred wine vinegarapple cider vinegar 1 small jar honeyalmond butter 1 small jar salsalemon juice1 small jar light mayonnaisel small jar unsweetened applesauce1 carton chicken broth1 small can tomato juice1 small can tomato paste1 can tomatoes1 can beets1 3.5 oz can flaked salmon2 5 oz cans chunk light tuna1 small jar oil-pack sundried tomatoes1 7.5 oz can garbanzo beans1 small can black olives2 6-inch corn tortillas1 8-inch whole wheat flour tortilla1 slice whole wheat bread2 10-inch whole wheat sandwich wraps1 small package pasta noodles3 eggs1 carton egg substitute1 carton unsweetened almond milk

81

1 small carton buttermilk1 small carton heavy cream1 small carton low fat milk1 small carton butter 1 small package cheddar cheese1 small package farmers cheese4 oz low fat cottage cheese12 oz fat free plain Greek yogurt1 small package sour cream1 chicken breast3 oz wild Coho Salmon1 small package turkey bacon2 oz deli ham6 oz deli roast beef¾ pound flank steak4 oz extra lean ground turkey7 cloves garlic2 medium onions1 medium sweet red onion1 shallot1 green onion1 head Romaine lettuce1 small package baby spinach1 small bunch kale2 cups arugulafresh cilantrofresh parsleyfresh mint4 small tomatoes1 ½ pounds large tomatoes (beefsteak tomatoes work well)3 cucumbers1 medium carrot1 stalk celery1 small red bell pepper 2 small green bell peppers 1 small zucchini1 cup cauliflower1 cup green beans1 Yukon gold or other yellow-flesh potato1 cup diced watermelon1 small banana 1 medium peach1 small package fresh strawberries1 small package frozen strawberries

82


Breakfast-1/2 cup low fat cottage cheese topped with 2 slices tomato and 2 slices crumbled cooked turkey bacon-1 boiled egg-Herbal tea or black coffee

Meal totals: 243 6.8 42.3 14.5

LunchChicken and Cranberry Skillet Dinner* (Reserved from Day 56 Dinner) served over 2 cups fresh chopped spinach


Snack-4 low-fat graham crackers-1 cup unsweetened almond milk


Dinner-Dijon Snapper*-1 med. sweet potato, baked, sprinkled with 1 tsp. crumbled goat cheese and herbal seasoning-1/2 cup frozen green peas, steamed-Herbal tea or lemon water

Meal totals: 388 45 26.3 9.2

DAY 57 TOTALS: 1042 91.8 93.6 38.2

83

Day 57Higher Carb and Cal Day



Meal totals: 340 3.5 15.7 13.5

Lunch-Sloppy Joe Wrap* -1/2 cup diced pineapple-Herbal tea or lemon water

Meal totals: 231 24.1 18 6

Snack-1 cup fresh strawberries, sliced-1 caramel corn rice cake (such as Quaker)-1 cup unsweetened almond milk


Dinner-Easy Chicken & Vegetable Oven Dinner* (Save 1 serving for Day 59 Dinner)


DAY 58 TOTALS: 977 73.6 66.7 30

84

Day 58



Meal totals: 212 18.8 11.1 17

Lunch-2 grilled veggie patty (such as Morning Star) on several just-wilted kale leaves, topped with 1 tablespoon salsa-1/2 cup pineapple chunks-Herbal tea or lemon water


Snack-1 small apple-1 tablespoon roasted sunflower kernels-1 cup almond milk

Meal totals: 165 14.9 2.5 7.5

Dinner-Easy Chicken & Vegetable Oven Dinner* (Reserved from Day 58 Dinner)


DAY 59 TOTALS: 956 85.7 65.6 38.5

85

Day 59


Breakfast-2 fried eggs-1 4-ounce turkey patty

Meal totals: 294 1.2 33.6 17.8

Lunch-Basic Veggie Salad*- 3 ounces baked wild salmon

Meal totals: 227 11 26 9.4

Snack-3 ounces deli turkey-2 celery stalks-1 small apple

Meal totals: 198 20.8 13 2.8



DAY 60 TOTALS: 999 40 96.6 47

86



Breakfast-Pineapple Delight: 1/2 cup shredded wheat spoon size cereal topped with 4 ounces low fat cottage cheese and 1/2 cup diced pineapple, sprinkled with cinnamon-1 boiled egg seasoned with salt and pepper or herbs of choice-Herbal tea or black coffee

Meal totals: 279 30.6 27.3 7.5


Meal totals: 252 24.8 12.1 12

Snack-2 ounces deli roast beef and 1 stick light string cheese (sliced lengthwise) wrapped in about ½ package sea weed snack (such as Trader Joes)


Dinner-Mid-East Grilled Chicken Breast* -1/2 cup quinoa cooked in water and seasoned with curry powder-1/2 med. zucchini, sautéed in garlic and ½ tsp. olive oil

Meal totals: 281 25 29 5.8

DAY 61 TOTALS: 972 81.4 77.4 32.8

87

Day 61


Breakfast-1 cup oatmeal with 1 tablespoon coconut oil, cinnamon, and 1 teaspoon honey-Herbal tea or black coffee

Meal totals: 286 28.1 5.9 17.6

Lunch-3 ounces wild Coho salmon, seasoned with lemon juice, dill, black pepper, baked-1/2 cup low-fat cottage cheese-1 cup sliced strawberries

Meal totals: 289 3.7 39 7.6

Snack-1/2 avocado sprinkled with lime juice and cayenne pepper

Meal totals: 145 14 3.4 26.7

Dinner-1/2 grilled chicken breast brushed with 2 teaspoon olive oil and seasoned with curry powder/salt/freshly ground black pepper -1/2 cup snow peas, drizzled with 1 teaspoon olive oil and sprinkled with garlic powder

Meal totals: 301 8 30.6 17.1

DAY 62 TOTALS: 1021 53.8 78.9 69

88

Day 62Good Fat Day



Meal totals: 212 18.8 11.1 17

Lunch-2 ounces lean deli roast beef-Mozzarella/Tomato salad: Slice small tomato. Drizzle slices with ½ teaspoon olive oil. Top slices with ¼ cup shredded part-skim mozzarella cheese, 1 teaspoon dried basil, sea salt, black pepper—serve cold or put under broiler for a few seconds.

Meal totals: 274 4.6 26.3 14.2

Snack-1 Bio Cookie-1 cup unsweetened almond milk


Dinner-1/2 grilled chicken breast seasoned with herbs of choice-Sweet Potato Oven Fries*-1 cup steamed broccoli-Herbal tea or lemon water

Meal totals: 317 30 31.6 8.1

DAY 63 TOTALS: 993 75.4 82 47.3

89

Day 63

Week 9 (days 57-63) grocery list coffee, tea, or herbal teasea saltground black pepperdried garlic granulesgarlic powderonion powderpaprikatarragonbasilcayenne pepper cumin powdercoriander cinnamoncurry powderolive oilcoconut oilrice vinegartamari sauceWorcestershire saucesesame oillime juicelemon juicealmond butter 1 small package roasted sunflower kernels1 small jar honey Dijon mustard1 small jar yellow mustard1 small jar light mayonnaise1 jar diced pineapple 1 small bottle ketchup1 small bottle tomato juice1 small can tomato paste1 small jar salsa1 small carton orange juice1 carton chicken broth1 small jar honey1 small package roasted seaweed snack1 package Bio cookiesbrown sugaruncooked quinoauncooked rolled oats1 small package low fat graham crackers1 small package Japanese bread crumbs1 small package puffed amaranth

90

1 caramel corn rice cake3 slices whole wheat bread1 small package spoon size shredded wheat6 eggs8 oz low fat cottage cheese2 oz low fat plain Greek yogurt1 carton unsweetened almond milk1 small package goat cheese1 small package mozzarella cheese1 small package Parmesan cheese1 small package cheddar cheese2 string cheese sticks (use 1 for day 63 lunch or buy a package of mozzarella cheese)1 package turkey bacon1/4-pound snapper fish fillet½ pound extra lean ground beef2 bone-in whole chicken breasts1 chicken breast4 oz ground turkey6 oz wild salmon3 oz deli turkey¼ pound flank steak4 oz deli roast beef5 cloves garlic1 package fresh baby spinach1 small package shredded cabbage1 head or one small package Romaine lettuce1 small package alfalfa or other sprouts1 small bunch fresh kale3 medium tomatoes1 ½ pounds large tomatoes (beefsteak tomatoes work well)1 cucumber1 carrot2 celery stalks1 medium sweet red onion1 shallot1 green onion1 small jalapeno1 small bunch radishes1 small ginger rootfresh chivesfresh parsley ½ pound baby carrots½ pound fresh asparagus, trimmed1 small zucchini1 cup cauliflower1 cup broccoli 1 medium sweet potato

91

1 avocado1 large sweet potato2 small apples 1 small package fresh strawberries½ cup snow peas1 small package frozen green peas1 small package Morning Star veggie patties

92




Lunch-Flank Steak Souvlakis*(Reserve 1 for Day 65 Lunch)-Herbal tea or lemon water



Meal totals: 121 14.1 15 1.2

Dinner-Basic Veggie Salad* with 3 ounces deli turkey added-1 cup unsweetened almond milk

Meal totals: 219 20.4 16 9.3

DAY 64 TOTALS: 1005 66.5 84 46.5

93

Day 64


Breakfast-2 boiled eggs, seasoned with herbs of choice-2 slices turkey bacon

Meal totals: 226 1.7 16.6 15.6

Lunch-Flank Steak Souvlakis*(Reserved from Day 64 Lunch)-Herbal tea or lemon water


Snack-1 Bio Protein Shake (2 scoops powder mixed with water)


Dinner-Asian Slaw* with 2 ounces deli roast beef chopped into salad (Reserve 1 serving for Day 67 Dinner)


DAY 65 TOTALS: 989 63.7 83.6 46.6

94

Day 65


Breakfast-Tomato & Ham Breakfast Melt: Toast 1 thin slice of multi-grain bread, and top with 2 thin tomato slices, 2 thin slices ham, 1 slice low fat cheddar cheese. Toast under broiler.


Lunch-Turkey/Cranberry Salad*(Reserve 1 serving for Day 67 Lunch)




Dinner-Chicken-Veggie Pita Sandwich*


DAY 66 TOTALS: 969 88.8 79.2 36

95

Day 66


Breakfast-6 ounces plain, non-fat Greek Yogurt-1 cup sliced strawberries-Herbal tea or black coffee


Lunch-Turkey/Cranberry Salad*(Reserved from Day 66 Lunch)-Herbal tea or lemon water


Snack-Bio Protein Shake (2 scoops powder with 2 cups unsweetened almond milk)

Meal totals: 230 12 26 6.5

Dinner-Asian Slaw* with 2 ounces deli roast beef chopped into salad (Reserved from Day 65 Dinner)


DAY 67 TOTALS: 992 83 88 36.5

96

Day 67No Cooking Day




Lunch1 slice whole wheat toast, spread with 1 tablespoon almond butter -1 fresh apricot-Herbal tea or lemon water

Meal totals: 272 29.8 11.1 18

Snack-1 cup fresh cherries

Meal totals: 74 18.7 1.3 2

Dinner-Beef/Cucumber/Tomato Salad*-1/2 cup diced watermelon

Meal totals: 339 29.6 25.9 8

DAY 68 TOTALS: 1017 79.1 67.3 49.2

97

Day 68


Breakfast-Spinach & Tomato Omelet*-3 ounces non-fat Greek plain yogurt (such as Chobani)-Herbal tea or black coffee

Meal totals: 202 11.5 26 7



Snack-4 low-fat graham crackers-1 kiwi fruit


Dinner-2 Tuna Wraps* (Reserve 1 serving for Day 70 Lunch)-Sweet Potato Oven Fries*-5 asparagus spears, broiled with 1 teaspoon lemon juice

Meal totals: 332 32 17 8.5

DAY 69 TOTALS: 1050 69.5 79 26.5

98

Day 69


Breakfast-1 cup oatmeal with 1 teaspoon honey and sprinkle of cinnamon-1 slice whole wheat toast-Herbal tea or black coffee

Meal totals: 263 43.1 10 4.6

Lunch-2 Tuna Wraps* (Reserved from Day 69 Dinner)-1 Bio Cookie-Herbal tea or lemon water


Snack-1 med. orange-1 stick light string cheese

Meal totals: 119 17.6 7.3 2.7

Dinner-Chicken and Cranberry Skillet Dinner* (Reserve 1 serving for Day 57 Lunch) served over 2 cups fresh chopped spinach-1 cup unsweetened almond milk

Meal totals: 341 29 25 13.5

DAY 70 TOTALS: 989 118.7 66.3 28.8

99

Day 70High Carb Day

Week 10 (days 64-70) grocery list coffee, tea, or herbal teasea saltground black pepper dried garlic granulescayenne pepper ground cuminoreganobasilthymecurry powdercelery seedscinnamon1 small package salted peanuts1 small package chopped walnuts1 small package dried cranberriesalmond butter sugaruncooked rolled oatswheat flourolive oilsesame oilsafflower oilrice vinegarred wine vinegarbalsamic vinegarapple cider vinegarlemon juicetamari sauce1 small carton orange juice1 small container apple cider1 small jar honey1 package Bio Protein shake powder1 package Bio cookies3 oz can chunk light tuna1 small jar light mayonnaise1 small jar sweet pickle relish3slices multi grain bread2 6” whole grain pita bread 1 small package low fat graham crackers 5 eggs1 carton egg substitute4 oz low fat cottage cheese1 carton unsweetened almond milk

100

1 small package low fat cheddar cheese1 small package blue cheese1 small package goat cheese12 oz fat free plain Greek yogurt1 small package fat free sour cream1 string cheese stick¼ pound flank steak1 package turkey bacon6 oz deli roast beef2 oz deli ham4 oz turkey breast1 chicken breast½ pound chicken tenders 4 oz ground turkey3 cloves garlic1 small head Romaine lettuce4 cups dark leaf lettuce4 cups Mesculun or other baby lettuce3 cups baby spinach1 small package shredded cabbage1 small package alfalfa or other sprouts2 tomatoes2 plum tomatoes5 cherry tomatoes3 cucumbers2 carrots1 small bunch radishes1 shallot1 large red onion2 small onions4 green onions1 small jalapeno1 small red bell pepper 1 small bunch fresh kalefresh parsley1 lime1 small ginger root1 large sweet potato5 asparagus spears 1 medium peach1 fresh apricot1 orange3 apples 1 small package strawberries1 small package cherries 1 small package cranberries1/2 cup diced watermelon

101

1 kiwi

102


Breakfast-1/2 low carb whole wheat bagel topped with spinach leaves and 1 fried egg-2 strips turkey bacon-1/2 cup fresh strawberries/sliced-1 cup unsweetened almond milk-Herbal tea or black coffee

Meal totals: 275 20.6 23 15.9

Lunch-2 grilled veggie patty (such as Morning Star) on several just-wilted kale leaves, topped with 1 tablespoon salsa-1/2 cup pineapple chunks-Herbal tea or lemon water



Meal totals: 47 9.4 1.6 0.6

Dinner-Buffalo Chicken Salad* (Reserve 1 serving for Day 72 Lunch)-Herbal tea or lemon water


DAY 71 TOTALS: 991 73 81.6 40.5

103

Day 71


Breakfast-1 grapefruit-4 slices turkey bacon-1 slice whole wheat toast

Meal totals: 299 34.1 12.9 11

Lunch-Buffalo Chicken Salad* (Reserved from Day 71 Dinner )-Herbal tea or lemon water


Snack-1/2 cup snow peas-1 cup unsweetened almond milk


DinnerGinger Pork Stir-Fry (Reserve 1 serving for Day 73 Lunch)


DAY 72 TOTALS: 1047 76.1 77.9 47.5

104

Day 72



Meal totals: 340 3.5 15.7 13.5

Lunch-Sloppy Joe Wrap* -1/2 cup diced pineapple-Herbal tea or lemon water

Meal totals: 231 24.1 18 6

Snack-1 cup fresh strawberries, sliced-1 caramel corn rice cake (such as Quaker)-1 cup unsweetened almond milk


Dinner-Easy Chicken & Vegetable Oven Dinner*


DAY 73 TOTALS: 977 73.6 66.7 30

105

Day 73


Breakfast-Spinach & Tomato Omelet*-1/2 cup diced watermelon-1 cup unsweetened almond milk-Herbal tea or black coffee

Meal totals: 238 21.6 18.9 10.5

Lunch-1/2 flat can light tuna in water, mixed with 1 tablespoon (or less) prepared mustard, served on 2 cups chopped Romaine lettuce, and topped with 1 med. raw carrot, grated-1/2 Whole wheat bagel-Herbal tea


Snack-1/2 cup grapes-4 low-fat graham crackers

Meal totals: 125 42 2.2 1.3

Dinner-Dill Salmon Burger* (Reserve 1 serving for Day 75 Lunch) -Herbal tea


DAY 74 TOTALS: 979 115.6 81.1 24.8

106

Day 74High Carb Day


Breakfast-Small apple, diced, and ½ cup walnuts, chopped coarsely, stir-fried in one teaspoon coconut oil-1 egg scrambled with ½ cup spinach leaves

Meal totals: 309 14 10.5 17.9

Lunch-Dill Salmon Burger* (Reserved from Day 74 Dinner) -Herbal tea


Snack-1 cup blackberries

Meal totals: 62 13.8 2 0.7

Dinner-1/2 chicken breast, grilled, topped with ½ avocado sliced and 1 tablespoon salsa-1/2 cup green peas

Meal totals: 353 26 35.3 29.8

DAY 75 TOTALS: 1044 82.8 72.8 60.4

107

Day 75Good Fat Day



Meal totals: 265 26 17 10.5


Meal totals: 252 24.8 12.1 12


Meal totals: 121 14.1 15 1.2


Meal totals: 354 27 27.9 11

DAY 76 TOTALS: 992 91.9 72 34.7

108

Day 76


Breakfast-1/2 cup low fat cottage cheese topped with 2 slices tomato and 2 slices crumbled cooked turkey bacon-1 boiled egg-Herbal tea or black coffee

Meal totals: 243 6.8 42.3 14.5

Lunch-Asian Slaw* with 2 ounces deli roast beef chopped and added to salad (Reserve 1 serving for Day 77 Dinner)


Snack-1 cup diced cantaloupe-2 low-fat graham crackers

Meal totals: 95 13.7 2 0.8

Dinner-Tangy Chicken* (Reserve 1 serving for Day 78 Lunch)-1/2 cup brown rice, drizzled with 1 teaspoon olive oil and herb seasonings-1/2 cup steamed green beans

Meal totals: 383 27.4 31.9 13.4

DAY 77 TOTALS: 1001 70.9 95.2 43.7

109

Day 77

Week 11 (days 71-77) grocery list coffee, tea, or herbal teasea saltground black pepper dried garlic granulesgarlic powderonion powderpaprika *smoky if availabletarragonbasildillrosemarycayenne pepper corn starchsugar1 small package dry roasted peanuts1 small package chopped walnuts1 small package fine bread crumbsbrown riceolive oilpeanut oilcoconut oilsesame oilrice vinegar red wine vinegar1 small jar salsa1 bottle hot sauce1 small bottle ketchup1 small bottle tomato juice1 small jar tomato paste1 small jar yellow mustard1 small jar Dijon mustard1 small jar light mayonnaise1 small bottle Worcestershire sauce1 small jar orange marmalade1 jar pineapple chunks1 can baby corn 1 small package unpopped pop corn 1 flat can tuna1 14.75 ounce can salmon1 7 ounce can salmon1 carton chicken broth4 2 oz whole wheat rolls1 low carb whole wheat bagel

110

2 slices whole wheat toast¼ cup puffed amaranth1 caramel corn rice cake1 small package low fat graham crackers1 package turkey bacon1 1/2 chicken breasts6 oz pork sirloin½ pound extra lean ground beef1 bone-in whole chicken breast½ pound chicken tenders 6 eggs1 carton egg substitute1 carton almond milk1 small package butter 1 small package blue cheese1 small package sour cream1cup mozzarella cheese, shredded1 small package reduced-fat cheddar cheese1/3 cup Parmesan cheese, shredded1 small container non fat plain Greek yogurt1 small package farmers cheese8 oz low fat cottage cheese1 small carton buttermilk7 cloves garlicfresh chives1 package baby spinach leaves1 small bunch kale1 small head Romaine lettuce1 small head iceberg lettuce2 cups arugula1 package shredded cabbage5 cherry tomatoes2 tomatoes1 ½ pounds large tomatoes (beefsteak tomatoes work well)2 stalks celery2 carrots½ pound baby carrots3 sweet red onions3 onions4 green onions2 shallots½ cup snow peas1 small green bell pepper 1 small red bell pepper 1 small ginger root1 cup raw cauliflower½ pound fresh asparagus

111

½ cup green beans1 avocado1 potato2 apples 1 peach 1 small package strawberries1 small package blackberries1 grapefruit1 orange or lemon1 ½ cup diced watermelon1 cup diced cantaloupe½ cup grapes1 package frozen Morning Star veggie patties1 small package frozen green peas

112


Breakfast-Egg and Salmon Breakfast Sandwich*


Lunch-Tangy Chicken* (Reserved from Day 77 Dinner)- Stir-fry: 1 cup chopped cabbage, ½ red bell pepper, ½ cup snow peas, 1 clove garlic (minced), stir-fried in 1 teaspoon olive oil and 1 tablespoon teriyaki sauce

Meal totals: 385 24.7 31 8

Snack-1 cup pineapple chunks


DinnerAsian Slaw* with 2 ounces deli roast beef chopped and added to salad (Reserved from Day 77 Lunch)


DAY 78 TOTALS: 959 91.7 71 28

113

Day 78


Breakfast-Quinoa-Blueberry Cereal*-1 whole-wheat bagel

Meal totals: 326 60 20 7.5

Lunch-Tuna- Cannellini Salad* (Reserve 1 serving for Day 80 Lunch)


Snack-1 cup popcorn tossed with 1/8 cup freshly grated Parmesan cheese and sprinkled lightly with garlic powder and dried, ground basil


Dinner-Salmon-Black Bean Stir-Fry*-1 cup steamed broccoli


DAY 79 TOTALS: 1010 110 84 35.5

114

Day 79


Breakfast1 large egg, scrambled with ½ cup kale-1 4-oz. ground turkey patty cooked in 2 tsp. olive oil-Herbal tea or black coffee


Lunch-Tuna- Cannellini Salad* (Reserve 1 serving for Day 80 Dinner) -1 cup almond milk

Meal totals: 293 22 32 11.5

Snack-Broiled Mango(Peel and slice ½ mango. Put slices on broiler plan and sprinkle with cinnamon. Broil for about 10 min. Squeeze lime juice over broiled mango slices.)



Meal totals: 295 14.2 46.8 3.1

DAY 80 TOTALS: 989 55.2 108.8 37.6

115

Day 80


Breakfast-1/2 cup bite-size shredded wheat with 6 ounces plain, non-fat Greek yogurt and ¼ cup fresh or frozen blueberries-Herbal tea or black coffee


Lunch-Roast Beef /Tomato/Avocado Grilled Sandwich*-1 small apple



Meal totals: 121 14.1 15 1.2

Dinner-Tuna- Cannellini Salad* (Reserved from Day 79 Lunch)-1/2 cup diced watermelon

Meal totals: 299 31.6 31.9 8

DAY 81 TOTALS: 1009 127.7 90.9 32.2

116

Day 81High Carb Day


Breakfast-Herb Frittata*-2 slices turkey bacon

Meal totals: 264 18.5 19 12

Lunch-1 cup roasted tomato soup (such as Pacific)-4 slices deli turkey rolled in 2 large Romaine leaves-Herbal tea or lemon water

Meal totals: 242 14.5 11.5 14

Snack-Pineapple Coconut Frappe(Blend ¾ cup low-fat milk, 2 ½ tablespoons light coconut milk, and 5 ice cubes until frothy.)


Dinner-Turkey and Caramelized Onion Meatballs* (Reserve 1 serving for Day 84 Lunch)-1 cup steamed cauliflower seasoned with salt/pepper/garlic granules

Meal totals: 338 29.5 26.1 14.3

DAY 82 TOTALS: 987 85 62.6 44.3

117

Day 82


BreakfastSalmon Ricotta Scramble-1 slice whole wheat toast

Meal totals: 281 16 28.9 41

Lunch-Turkey and Caramelized Onion Meatballs* (Reserved from Day 83 Dinner)-1 cup steamed green beans seasoned with salt/pepper/garlic granules

Meal totals: 354 37 29.8 14

Snack-3/4 cups baby carrots-3 tablespoons prepared hummus


Dinner-1/2 grilled chicken breast seasoned with oregano, chili powder-Cumin Beets* on 1 cup spinach leaves

Meal totals: 218 12 29.6 6.1

DAY 83 TOTALS: 963 78 93.3 66.1

118

Day 83


Breakfast-Cheese & Apple Melt*-Herbal tea or black coffee

Meal totals: 303 43 14 10.5

Lunch-2 Tuna Wraps* -1/2 cup sliced fresh strawberries on top of 6 ounces plain, non-fat Greek yogurt, with 1teaspoon honey drizzled over strawberries/yogurt-Herbal tea or lemon water

Meal totals: 262 28 31 3.5

Snack-1/2 cup blueberries-4 low-fat graham crackers (such as Honey Maid)


Dinner-1 slice whole wheat bread, spread with 2 tablespoon almond butter-Green Salad: 2 cups baby spinach, ¼ cup grated carrot, ¼ cup minced green onion, sprinkled with lemon juice


DAY 84 TOTALS: 959 131 66 48.5

119

Day 84

Week 12 (days 78-84) grocery list coffee, tea, or herbal teasea saltground black pepper dried garlic granulesgarlic powdercinnamonground gingerbasildilloreganochili powderrosemarycayenne pepper cumin powdercumin seedscurry powdercelery seedscorn starchuncooked quinoaground flax seedsunpopped pop corn small package bite size shredded wheatolive oilrice vinegarteriyaki saucerice wine or dry sherryblack bean garlic sauce1 small jar Dijon mustard1 small jar light mayonnaise1 small can sweet pickle relishlemon juice1 small jar honey1 small jar capers1 can pineapple chunks1 flat can chunk light tunaalmond butter 1 can cannelloni beans1 carton roasted tomato soup1 14 oz can crushed tomatoes1 small can tomatoes1 small package hummus2 whole wheat English muffins1 whole wheat bagel

120

2 slices reduced-calorie multi-grain bread2 slices whole wheat bread1 small package low fat graham crackers2 eggs1 carton egg substitute1 carton almond milk1 small carton low fat milk1 small carton low fat coconut milk1 small package Parmesan cheese18 oz non fat plain Greek yogurt4 oz low fat cottage cheese1 small package farmers cheese¼ cup ricotta cheese1 small package light cream cheese1 small package fat free sour cream1 slice deli cheddar cheese1 package turkey bacon3 oz smoked salmon1 pound salmon filet4 oz ground turkey1 chicken breast2 oz deli roast beef4 oz deli turkey4 cloves garlic2 red onions1 bunch green onions1/3 pound yellow onions1 tomato6 cherry tomatoes6 Romaine lettuce leaves1 cup shredded cabbage¼ cup baby arugula1 small package baby spinachfresh cilantro½ cup kale1 cucumber1 carrot¾ cups baby carrots3 cups mung bean sprouts1 red bell pepper ½ cup snow peas1 cup green beans1 cup broccoli1 cup cauliflower ¼ pound beets1 lime1 avocado

121

1 small package fresh blueberries1 small package fresh strawberries1 mango1 apple1 medium peach½ cup diced watermelon

122

Documents

Table of Contents - Venus index › files › meal-plans › 1000cal.pdfCalories Carbs (g) Protein (g) Fat (g) Breakfast-Blueberry Bran Muffin*(mini) (save 1 for Day 3) -Turkey Patty