Day 1

Breakfast

• 2 scrambled eggs (182 cal, 12g protein, 13g fat, 2g carb) with 2 tbsp salsa (8 cal, 0g protein, 0g fat, 2g carb)

• 1 piece whole wheat toast (75 cal, 3g protein, 1g fat, 13g carb) with 1 tbsp jam (56 cal, 0g protein, 0g fat, 13g carb)

• 1 large peach (68 cal, 2g protein, 0.5g fat, 17g carb)

• 1 cup coffee with 2 tbsp 2 percent milk (52 cal, 3.3g protein, 2g fat, 5g carb)

AM Snack

• 1 whole celery stalk, cut into spears (10 cal, 0.5g protein, 0g fat, 2g carb)

• 1 large carrot, cut into spears (30 cal, 1g protein, 0g fat, 7g carb)

• Dip made from 1/4 avocado and 1/4 cup plain low fat Greek yogurt mixed with garlic, salt, and pepper (84 cal, 3g protein, 6g fat, 8g carb)

Lunch

• 4 oz grilled chicken breast (184 cal, 25g protein, 3g fat, 0 carb)

• 1/2 cup sliced strawberries (23 cal, 0.5g protein, 0g fat, 5g carb)

• 1/2 cup steamed spinach with salt and pepper (21 cal, 3g protein, 0g fat, 3g carb)

• 1/2 cup steamed brown rice (109 cal, 2g protein, 1g fat, 23g carb)

PM Snack

• 1 oz roasted, salted almonds (169 cal, 6g protein, 15g fat, 6g carb)

• 1/2 cup fat free vanilla yogurt with low calorie sweetener (43 cal, 4g protein, 0g fat, 7g carb)

Dinner

• 4 oz broiled salmon with salt and pepper (228 cal, 24.5g protein, 14g fat, 0g carb)

• 1/2 cup whole wheat pasta (87 cal, 4g protein, 0g fat, 19g carb)

• 1 cup steamed broccoli (55 cal, 4g protein, 0.5g fat, 6g carb)

• 1/2 cup sautéed red peppers and onions with 1 tbsp olive oil (195 cal, 2g protein, 13g fat, 16g carb)

• 1 small kiwi (42 cal, 1g protein, 0g fat, 10g carb)

Dessert

• 1 oz dark chocolate (174 cal, 2g protein, 11.5g fat, 16g carb)

• 1/2 cup blueberries (42 cal, 0.5g protein, 0g fat, 11g carb)

• 1 cup fat free milk (83 cal, 8g protein, 0g fat, 12g carb)

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Day 2

Breakfast

• 1 cup fat free vanilla yogurt with low calorie sweetener (86 cal, 8g protein, 0g fat, 14g carb)

• 1/2 cup blueberries (42 cal, 0.5g protein, 0g fat, 11g carb)

• 1 slice whole wheat toast (76 cal, 4g protein, 1g fat, 13g carb) with 1 tbsp almond butter (98 cal, 3g protein, 9g fat, 3g carb)

• 1 cup orange juice (112 cal, 0.5g protein, 0g fat, 26g carb)

AM Snack

• 1 medium apple (95 cal, 0.5g protein, 0g fat, 25g carb)

• 1/2 cup 2 percent cottage cheese (97 cal, 13g protein, 3g fat, 4g carb)

Lunch

• 1/2 cup light tuna in water (97 cal, 0g protein, 1g fat, 0g carb) mixed with 2 tbsp light mayo (97 cal, 0g protein, 10g fat, 2.5g carb), 2 tbsp chopped tomato, and 2 tbsp capers (8 cal, 0g protein, 0g fat, 1.5g carb)

• 16 Wheat Thins (129 cal, 3g protein, 4g fat, 20g carb)

• 1 medium orange (69 cal, 1g protein, 0g fat, 17.5g carb)

• 1/2 cup steamed asparagus (20 cal, 2g protein, 0g fat, 4g carb)

PM Snack

• 1/3 cup pistachios in the shell (229 cal, 8.5g protein, 18g fat, 11.5g carb)

• 1 cup fat free milk (83 cal, 8g protein, 0g fat, 12g carb)

Dinner

• 4 oz 95 percent lean ground beef (141 cal, 22g protein, 5g fat, 0g carb), cooked with salt and pepper

• Served with 1/4 sliced avocado (56 cal, 1g protein, 5g fat, 3g carb),

• 2 tbsp salsa (8 cal, 0g protein, 0g fat, 2g carb),

• 2 whole wheat tortillas (216 cal, 8g protein, 1g fat, 60g carb)

• 1 cup green beans (44 cal, 2g protein, 0g fat, 10g carb) with 1/2 tbsp olive oil (60 cal, 0g protein, 6g fat, 0g carb)

Dessert

• 1 cup fat free chocolate pudding (186 cal, 4g protein, 0g fat, 42g carb)