1400 calories
MONDAY
1420 calories
96 grams protein
155 grams carb
51 grams fat
24 grams fiber
Breakfast: 1 cup of instant oatmeal (1/2 cup uncooked) made with skim milk mixed with 1 cup frozen berries or peaches and 2 tbsp of chopped walnuts.
Lunch: Chicken Wrap: Fill a 6-inch wheat tortilla with a half cup of pre-cooked chicken breast (try Purdue short cuts), lettuce, tomato and low-fat Caesar dressing. Bring a bag of green grapes for dessert.
Snack: 1 ounce of salted nuts.
Dinner: 4-ounce turkey burger served in a 6-inch wheat pita, with a salad of pre-washed salad greens and low-fat Caesar dressing.
Dessert: ½ cup of light canned fruit salad topped with ½ cup vanilla yogurt.
TUESDAY
1426 calories
80 grams protein
190 grams carb
39 grams of fat
45 grams fiber
Breakfast: ¾ cup of 1% cottage cheese mixed with 2 tbsp chopped walnuts and 1 cup defrosted frozen berries. Serve with 1 slice of wheat toast.
Lunch: 1 can of Progresso black bean soup with a zip lock baggie of carrots and red bell peppers.
Snack: Green apple with 1 tbsp of peanut butter.
Dinner: Frozen "light" dinner with about 250-300 calories, and at least 17 grams of protein. A side of frozen broccoli topped with fresh lemon and 1 tbsp of olive oil.
Dessert: ½ cup of fat-free chocolate pudding topped with 4-5 frozen or fresh strawberries.
WEDNESDAY
1415 calories
98 grams protein
192 grams carb
32 grams fat
34 grams fiber
Breakfast: 1 cup of high protein, high fiber cereal, such as Kashi GoLEAN with 1 cup of skim or 1% milk and a half of a banana.
Lunch: 2 soy-based veggie burgers served inside a 6-inch whole wheat pita. Add sliced tomato, lettuce and low fat Caesar dressing. Bring a baggie of baby carrots and bell peppers.
Snack: 2 rice cakes with 1 ounce of low fat cheese.
Dinner: Poached salmon (place an 8 ounce salmon fillet in boiling water, and cook for about 5-7 minutes, until cooked through, divide the salmon in two and save the other piece for tomorrow's lunch). Serve with ½ cup brown rice (make 1 cup of brown rice and save ½ cup for Friday), roasted baby carrots and asparagus (simply lay carrots and asparagus on a baking sheet and cook at 400 for about 12-15 minutes).
Dessert: ½ cup vanilla yogurt topped with a cup of frozen berries.
THURSDAY
1375 calories
95 grams protein
132 grams carb
54 grams fat
19 grams fiber
Breakfast: Easy eggs. Scramble 3 egg whites and 1 yolk in a microwave safe dish. Add 1 ounce low fat cheese, in small pieces, and microwave on "medium" for 1 minutes. Pull out of microwave, scramble with a fork and cook for another 30-90 seconds, depending how you like your eggs. Serve with a piece of wheat toast.
Lunch: Combine 4 ounces of the salmon from last night with 1 tbsp of reduce fat mayo to make salmon salad. Bring to work with 1 Tupperware of pre-washed lettuce. Serve salmon over the greens with a 6-inch wheat pita on the side.
Snack: 1 ounce of nuts.
Dinner: Frozen "light" dinner with about 250-300 calories, and at least 17 grams of protein. Served with 1 cup of vegetable soup. Look for a soup with about 90 calories per cup.
Dessert: ½ cup fat free chocolate pudding toped with 4-5 frozen or fresh strawberries
FRIDAY
1426 calories
124 grams protein
165 grams carb
37 grams fat
33 grams fiber
Breakfast: ¾ cup 1% cottage cheese mixed with a half cup of high protein cereal and ½ of a sliced banana.
Lunch: 1 6-inch whole wheat tortilla filled with tuna salad (tuna salad should be 1 6-ounce can of tuna in water (choose "light" tuna for less mercury) mixed with 1 tbsp of reduced fat mayo) lettuce and tomato. Bring a zip lock baggie of baby carrots and sliced bell peppers.
Snack: 1 protein bar with about 150-200 calories.
Dinner: 5 ounces of marinated flank steak, (simply broil for 5 minutes on each side), served with 1 cup of frozen low-fat creamed spinach and ½ cup of leftover brown rice from Wednesday.
Dessert: apple with 1 tbsp of peanut butter
You can always add food to make the calories more depending on you caloric needs. As always check with your doctor or health professional before starting any diet or exercise program!!