Tuesday Eating Plan

Breakfast: Power Crunch Vanilla Wafer Creme bar, sugar free mandarin orange cup
TC: 245 Prot: 14

Snack: Dannon light n fit yogurt, 1 tablespoon walnuts
TC: 130 Prot: 6.25

Lunch: Grilled Cheese with Turkey: 2 slices "diet" bread, 3 thin slices of turkey, 1 slice fat free cheese, 1 teaspoon spicy brown mustard-grilled in 1 tspn olive oil, with 1 bag (3 servings) Eat Smart Sugar Snap Peas, 1 cup No Sugar Added applesauce
TC: 396.6 Prot: 20

Afternoon snack: 2 cups jicama, 2 tablespoons fat free cream cheese warmed and mixed with 1 tablespoon tomato salsa
TC: 135 Prot: 6.2

Pre-Workout: 1/2 whole wheat pita, 1 tablespoon hummus, 1/2 packet kikkoman egg flower soup mix (made with 2 egg whites)
TC: 166 Prot: 8

Dinner: Lean Cuisine Butternut squash ravioli, 18 baby carrots
TC: 325.15 Prot: 11.29

Snack: 2 scoops muscle milk light blended with 1/2 banana, 1 sugar free fudge pop
TC: 292.5 Prot: 27.5

TC: 1664 Prot: 94

Breakfast: egg, 1 tspn olive oil, 1 slice fat free cheese, 1 english muffin, 1/4 apple, 1 medium banana TC: 355.04 Prot: 16.13

Morning Snack: 1/4 teaspoon peanut butter 8 cals
Shirataki noodles, 1 tbspn oyster sauce 70 cals

Lunch: 24 medium shrimp, 1/2 cup baby spinach, 1 teaspoon olive oil, 1 clove garlic, 9 sprigs cilantro, 1/4 medium onion, 1 tspn lemon juice, Mr. Pita Pita, cucumber, TC: 343 Prot: 37.77

Snack: 2 slices diet bread, 1 tablespoon peanut butter, dannon light n fit yogurt

Preworkout: 1 scoop GNC Pro Performance Whey Protein, 6 almonds

Dinner: 4 cups salad, 2 tablespoons fat fre Italian dressing, 3 chicken tenders (grilled), 1 small potato, 1/2 bag (8 ounces) broccoli with cheese sauce, salt, pepper, butter spray
Total cals: 466.35 Prot: 47.35

Dessert: Helado Mexico Vanilla Ice Cream bar
170 cals

Total Calories for day: 1818
Protein: 135
Fat: 45 grams
Carbs: 202 grams
Workout: 3 cycles of 15 min on treadmill, 1 cycle of 20 minutes on treadmill, weights
Goal: To burn 700 cals

Sat Meal Plan

Breakast:
Protein Pancakes:
1/4 cup steel cut oats
1 scoop protein powder
2 egg whites
1/4 cup water
dash cinnamon
2 packets sweetener

Blend all together. Fry in 1 tspn olive oil.
Serve with sugar free apple sauce, and yogurt

Total Cals: 472 Prot: 37 grams


Lunch: Lean Cuisine Tortilla Fish,6 cups lettuce, 2 tablespoons fat free italian dressing

Snack: 2 slices diet bread toasted, 1 tablespoon peanut butter, medium apple

Pre Workout: 1 scoop protein powder

Dinner: 3 chicken tenders, can of spinach, potato

Snack/dessert: Sugar free pudding, 6 almonds

Total Cals: 1714 Prot: 138

Breakfast: Atkins shake, 1/2 cup cottage cheese, 12 almonds, banana

Lunch: 20 Shrimp, 1 tspn olive oil, 1/4 onion, 1 clove garlic, splash of lemon juice, cumin, salt, pepper served in Tortilla, with 1 tablespoon salsa. 6 cups salad with 3 tablespoons fat free Italian dressing
add 1/2 cup baby spinach in burrito

Snack: Fiber One Yogurt, 18 carrot sticks

Pre Workout: Protien Shake

Dinner: MC Turkey, 8 cups spinach, 2 tablespoons fat free Italian dressing

Snack: Vanilla Ice Cream stick

Total Calories: 1659
Protien: 132

Workout: Elliptical 20 min, Walk 30 min, Weights 10 min

Breakfast: Jimmy Dean D-Lite Turkey sausage,Egg and Cheese croissant, 100% Fruit juice bar 370 cals, 17 grams protein

Lunch: Lean Cuisine Thai Style Chicken, 6 cups ice burg salad, 3 tablespoons fat free Italian dressing
380 calories, 18 grams protein

Snack: English Muffin, 1 tablespoon peanut butter, 18 carrot sticks
277 calories, 7 grams protein

Dinner: Marie Callender's meatloaf
460 calories, 32 grams protein

Snack: Protein Shake 120 calories, 20 grams protein

Total calories: 1,607
Total Protein: 94 grams

Monday, Tuesday, Wed Plan

Monday:
Pre Breakfast: 1 scoop protein powder 120. 20

Breakfast: 1/2 cup egg beaters, 1 slice cheese, 1 tspn oil, 2 slice toast, butter spray, 1 serving fruit cocktail 375 cals, 15 grams prot

Snack: Yogurt, 14 almonds
TC:180 Prot: 7

Lunch: 1 can chicken, 1/2bag salad, 3 tablespoons ranch dressing, pita, 1 tablespoon sunflower seeds TC:500 Prot:52

Snack: Fiber one yogurt, 18 carrot sticks TC: 110 Prot: 5

Dinner: Claim Jumper Turkey, 1 cucumber TC:470 Prot:24

Dessert: 1 mini brownies TC: 75

Total for day:
Cals: 1830 Prot: 124

Tuesday:

Breakfast: Protein pancakes: 1 eggs, 4 tablespoons vital wheat gluten, 1 scoop protein powder, 1 tspn oil, 2 tablespoons lite syrup, apple sauce
TC: 460 Prot: 47 grams

Lunch: 2 slices bread, 2 slices lite cheese, 1/2 tspn oil, 4 cups spinach with 2 tablespoons fat free Italian TC: 220 Prot: 13

Snack: Fiber One yogurt, 18 carrots TC: 110, Prot: 5 grams

Snack: (after gym) Protein powder 120 cals, 20 grams prot

Dinner: Spicy Shrimp over quinoa:
1/2 cup broth
1/2 cup shrimp (4 ounces)
2 cloves garlic
1/4 cup raw quinoa cooked
1/4 onion
1 tspn oil
Spice blend:
1 tspn chili powder
1 tspn ginger
1/4 tspn garlic salt
dash of hot sauce
Mix Spice blend
mix with shrimp.
add shrimp and onion to skillet. Cook in 1 tspn oil.
Serve over 1/4 cup raw quinoa. Eat with 3 cups boiled veggies
TC: 466 Prot: 28

Dessert: sugar free pudding, 12 almonds
TC: 145 Prot: 5 grams

TC: 1521 Prot: 118

Wednesday:

Bfst: Muscle Milk n Oats: 1/4 cup steel cut oatmeal, 1 scoop muscle milk light, walnut pack
TC: 430 Prot: 35

Lunch: 1/2 can chicken, 4 cup spinach, 2 tbspn ff dressing, 1 tbspn sunflower seeds, pita
TC: 295 Protien: 25

Snack: Yogurt, 18 carrots TC: 140 Prot: 5

Snack: 1 scoop prot powder, 1 srv fruit cocktail-make into smoothie TC: 165 Prot: 20

Dinner: Marie Callender's Salisbury steak meal, 4 cups spinach, 2 tablespoons fat free Italian dressing
TC: 430 Prot: 27
Snack: 1 serving oatmeal with cinnamon TC: 150
Prot: 5

TC: 1610 Prot: 117

Damage Control Diet Plan

Option 1:

Slim Fast Jump Start Diet

Day One:

Breakfast: 1 slim fast shake, 1 fruit

Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin

Snack: 1 vegetable, 1 sugar free gelatin

Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables

Snack: 1 fruit, 1 sugar free gelatin

Day Two:

Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin

Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin

Snack: 1 fruit, 1 sugar free gelatin

Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables

Snack: 1 vegetable

Day Three:

Breakfast: 1 slim fast shake, 1 fruit

Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin

Snack: 1 vegetable, 1 sugar free gelatin

Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables


Snack: 1 fruit, 1 sugar free gelatin



Day Four :

Breakfast: 1 slim fast shake, 1 fruit


Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin


Snack: 1 fruit, 1 sugar free gelatin


Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables


Snack: 1 vegetable


Day Five :

Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin



Lunch: 1 slim fast shake, 1 fruit

Snack: 1 vegetable, 1 sugar free gelatin

Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables


Snack: 1 fruit, 1 sugar free gelatin


Day Six :

Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin



Lunch: 1 slim fast shake, 1 fruit



Snack: 1 vegetable, 1 sugar free gelatin


Dinner: 4 oz lean meat, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables


Snack: 1 fruit, 1 sugar free gelatin



Day Seven:

Breakfast: 1 slim fast shake, 1 fruit

Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin

Snack: 1 vegetable, 1 sugar free gelatin

Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables

Option 2:
The Diet:
Breakfast: 2 Egg Whites; 1 Scoop of Protein Powder mixed with Water.
Lunch: 4oz. Chicken, Mixed Greens, 1c. Orange Juice
Dinner: 4oz. Fish, Steamed Veggies (up to 3 cups)
Dessert: Fruit

The Workout:
1 Hour Weight training
90 Minutes of High Impact Cardio