Did you see last week’s diet plan?

Day 1

Meal 1:

• 1/2 Cup Oat Bran
• 1 Cup Frozen Blueberries
• 1 Tbsp Flaxseed
• 1/2oz Walnuts
• 1 Scoop Protein Powder

Calories	Carbs	Protein	Fat
399	49g	33g	12g

Meal 2:

• 1 Cup Plain, Nonfat Yogurt With Vanilla Extract
• 6 Hardboiled Egg Whites
• 1 Tbsp Dried Cranberries
• 1 Tbsp Ground Flaxseed

Calories	Carbs	Protein	Fat
420	34g	32g	8g

Meal 3:

• 1 Whole Wheat Pita
• 4oz Grilled Chicken
• 1 Orange
• Sliced Lettuce
• Sliced Tomato
• 1/2oz Almonds
• Grainy Mustard To Taste

Calories	Carbs	Protein	Fat
350	45g	34g	10g

Meal 4:

• 1 Can Tuna
• 1 Clove Garlic, Chopped
• 1 Egg, Beaten
• 2 Tbsp Grainy Mustard
• 1/2 Cup Cooked Quinoa
• 1 Orange

Calories	Carbs	Protein	Fat
395	45g	40g	7g

Meal 5:

• 3 Cups Spinach Leaves
• 2 Strips Turkey Bacon
• 1/2 Cup Black Beans
• 1/2 Cup Mushrooms
• 1 Cup Chopped Carrots
• 3oz Grilled Chicken
• Balsamic Vinegar With Italian Seasoning

Calories	Carbs	Protein	Fat
347	38g	31g	9g

Meal 6:

• 9 Egg Whites
• 1 Slice Canadian Bacon
• 1oz Reduced Fat Cheese
• 1 Apple
• 1 Pear

Calories	Carbs	Protein	Fat
374	30g	45g	9g

Day 2

Meal 1:

• 1 Whole Grain English Muffin
• 1 Egg Yolk
• 3 Egg Whites
• 1 Grapefruit

Calories	Carbs	Protein	Fat
310	49g	21g	16g

Meal 2:

• Meal replacement shake
• 2 Tsp Ground Flaxseed

Calories	Carbs	Protein	Fat
354	25g	50g	6g

Meal 3:

• 3 Cups Spinach Leaves
• 2 Strips Turkey Bacon
• 1/2 Cup Black Beans
• 1/2 Cup Mushrooms
• 1 Cup Chopped Carrots
• 3oz Grilled Chicken
• Balsamic Vinegar With Italian Seasoning

Calories	Carbs	Protein	Fat
354	25g	50g	6g

Meal 4:

• 2 Apples
• 1 Tbsp Natural Peanut Butter
• 1 Cup Nonfat Milk
• 1 Scoop Protein Powder

Calories	Carbs	Protein	Fat
390	38g	36g	12g

Meal 5:

• 1 Whole Wheat Tortilla
• 4oz Grilled Chicken Breast With Fajita Seasoning
• 1 Cup Chopped, Mixed Bell Peppers
• 2 Tbsp Guacamole

Calories	Carbs	Protein	Fat
348	34g	33g	9g

Meal 6:

• 1 Cup Plain, Nonfat Yogurt
• 1 Cup Nonfat Cottage Cheese
• 1 Cup Red Grapes
• 2 Tsp Flax Oil

Calories	Carbs	Protein	Fat
410	41g	40g	10g

Day 3

Meal 1:

• 9 Egg Whites
• 2 Strips Turkey Bacon
• 1 Cup Spinach
• 1 Clove Garlic
• 1 Grapefruit
• 1 Apple

Calories	Carbs	Protein	Fat
385	42g	40g	6g

Meal 2:

• 1 Cup Nonfat Cottage Cheese
• 1 Cup Red Grapes
• 2 Tsp Flax Oil

Calories	Carbs	Protein	Fat
330	24g	27g	14g

Meal 3:

• 1/2oz Walnuts
• 1 Banana
• 1 Cup Nonfat Milk
• 1 Scoop Protein Powder

Calories	Carbs	Protein	Fat
375	35g	29g	9g

Meal 4:

• 1 Whole Wheat Tortilla
• 1/4 Cup Hummus
• 1 Handful Spinach Leaves
• 3oz Grilled Chicken
• 1/2 Cup Shredded Carrots

Calories	Carbs	Protein	Fat
342	40g	27g	5g

Meal 5:

• 3oz Grilled Pork Chop
• 1 Medium Sweet Potato
• 1 Cup Asparagus
• 1 Cup Nonfat Milk

Calories	Carbs	Protein	Fat
399	42g	34g	9g

Meal 6:

• 1 Cup Nonfat Cottage Cheese
• 1 Cup Pineapple
• 2 Tbsp Wheat Germ
• 1/2oz Almonds

Calories	Carbs	Protein	Fat
390	38g	38g	9g

Day 4

Meal 1:

• 1 Cup Cottage Cheese
• 1 Cup Blueberries
• 1 Tsp Flax Oil
• Cinnamon To Taste

Calories	Carbs	Protein	Fat
363	26g	28g	5g

Meal 2:

• Post-Workout Shake
• 2 Cups Nonfat Chocolate Milk

Calories	Carbs	Protein	Fat
316	52g	16g	0g

Meal 3:

• 1 Orange
• 1 Apple
• 1/2oz Almonds
• 1 Cup Vanilla Yogurt

Calories	Carbs	Protein	Fat
326	62g	16g	8g

Meal 4:

• 1 Can Tuna
• 1/2 Cup Black Beans
• 1 Tsp Balsamic Vinaigrette
• 1 Banana

Calories	Carbs	Protein	Fat
448	42g	53g	7g

Meal 5:

• • 1 Whole Red Or Orange Pepper
  • 3oz 96% Lean Red Meat
  • 1 Cup Cooked Barley
  • 1/2 Cup Sautéed Mushrooms
  • 1/2 Cup Spaghetti Sauce

Cook red meat, add sautéed mushrooms and sauce.
Remove stem from bell pepper, stuff mixture into the cavity and bake at 425 for 40 minutes.

Calories	Carbs	Protein	Fat
410	55g	25g	10g

Meal 6:

• Meal replacement shake
• 2 Tsp Ground Flaxseed

Calories	Carbs	Protein	Fat
354	25g	50g	6g

Day 5

Meal 1:

• 1/2 Cup Wheatena (Measured After Cooking)
• 1 Apple
• 1 Cup Nonfat Cottage Cheese
• 1oz Walnuts

Calories	Carbs	Protein	Fat
400	35g	30g	15g

Meal 2:

• 2 Slices Whole Grain Bread
• 1/2 Banana
• 1 Tbsp Natural Peanut Butter
• 1 1/2 Scoop Protein Powder

Calories	Carbs	Protein	Fat
389	39g	38g	9g

Meal 3:

• 1 Egg Yolk
• 6 Egg Whites
• 1 Cup Broccoli Florets
• 1/2 Cup Mixed Bell Peppers
• 2 Pears

Calories	Carbs	Protein	Fat
382	55g	26g	5g

Meal 4:

• 3 Cups Spinach Leaves
• 2 Strips Turkey Bacon
• 1/2 Cup Black Beans
• 1/2 Cup Mushrooms
• 1 Cup Chopped Carrots
• 3oz Grilled Chicken
• Balsamic Vinegar With Italian Seasoning

Calories	Carbs	Protein	Fat
347	38g	31g	9g

Meal 5:

• 4oz Ground Turkey Breast Burger
• 1 Cup Carrot Sticks
• 1/2 Cup Cooked Quinoa
• 1 Cup Nonfat Milk

Calories	Carbs	Protein	Fat
427	54g	37g	7g

Meal 6:

• 1 Cup Nonfat Cottage Cheese
• 1 Cup Pineapple
• 1 Tbsp Ground Flaxseed

Calories	Carbs	Protein	Fat
370	43g	32g	8g

Day 6

Meal 1:

• 1/2 Cup Plain, Nonfat Yogurt
• 1 Cup Nonfat Cottage Cheese
• 1 Cup Red Grapes
• 1 Tsp Flax Oil

Calories	Carbs	Protein	Fat
350	34g	34g	5g

Meal 2:

• 8 Egg Whites
• 2 Cups Spinach
• 1 Clove Garlic
• 1 Cup Yellow Squash
• 1 Whole Grapefruit
• 1 Apple

Calories	Carbs	Protein	Fat
300	50g	32g	2g

Meal 3:

• 1/2 Cup Oat Bran
• 1 Cup Frozen Blueberries
• 1 Tbsp Flaxseed
• 1 Scoop Protein Powder

Calories	Carbs	Protein	Fat
350	44g	28g	7g

Meal 4:

• 3oz Canned Salmon
• 1/2 Cup Cooked Barley
• 1 Tsp Balsamic Vinaigrette
• 1/2 Cup Nonfat Cottage Cheese

Calories	Carbs	Protein	Fat
330	26g	33g	10g

Meal 5:

• 3oz Grilled Pork Chops
• 1 Medium Baked Sweet Potato
• 1 Cup Steamed Broccoli
• 1 Medium Orange

Calories	Carbs	Protein	Fat
379	45g	28g	9g

Meal 6:

• Meal replacement shake
• 2 Tsp Ground Flaxseed

Calories	Carbs	Protein	Fat
354	25g	50g	6g

Day 7

Meal 1:

• 1/2 Cup Rolled Oats
• 1/2 Banana
• 2 Egg Yolks
• 6 Egg Whites

Calories	Carbs	Protein	Fat
407	39g	37g	13g

Meal 2:

• 1/2 Cup Plain, Nonfat Yogurt
• 1 Cup Nonfat Cottage Cheese
• 1 Cup Red Grapes
• 1 Tsp Flax Oil

Calories	Carbs	Protein	Fat
350	34g	34g	5g

Meal 3:

• 3 Cups Spinach Leaves
• 2 Strips Turkey Bacon
• 1/2 Cup Black Beans
• 1/2 Cup Mushrooms
• 1 Cup Chopped Carrots
• 3oz Grilled Chicken
• Balsamic Vinegar With Italian Seasoning

Calories	Carbs	Protein	Fat
347	38g	31g	9g

Meal 4:

• 2 Apples
• 1oz Walnuts
• 1 1/2 Scoop Protein Powder

Calories	Carbs	Protein	Fat
435	42g	34g	14g

Meal 5:

• 3oz Grilled Salmon
• 1/4 Cup Brown Rice, Cooked
• 2 Cups Steamed Swiss Chard

Calories	Carbs	Protein	Fat
340	25g	22g	13g

Meal 6:

• 1 Cup Nonfat Cottage Cheese
• 1/2oz Toasted Almonds
• 1 Cup Cherry Tomatoes
• Basil Leaves
• Balsamic Vinegar

Calories	Carbs	Protein	Fat
300	17g	32g	7g