MEAL PLAN 1

Meal No. 1 Food Item

Muesli Milk skim Banana 1 med

Quantity
1/2 cup dry or 57g 1 cup 1 med

Cal
210 90 110

Meal #1 subtotals: Meal No. 2 Food Item

Bread multi grain Tuna canned in water Mayonnaise light regular (can also add some balsamic vinegar)

410 Cal
180 120 35

Quantity
2 slices 113g 1tbs

Meal #2 subtotals: Meal No. 3 Food Item

Baked potato Chicken Breast Large mixed green salad Light Italian dressing

335 Cal
157 143 40 12

Quantity
143 grams 85g 2.0 cups 3 tbs

Meal #3 subtotals: Meal No. 4 Food Item

Salmon tinned or fresh Broccoli or any green veg e.g. Green beans, spinach, cabbage, etc.

352 Cal
206 46

Quantity
113g 1 cup

Meal #4 subtotals: Meal No. 5 Food Item

Chicken breast Light Italian dressing Large mixed green salad

252 Cal
143 12 40

Quantity
85g 3 tbsp 2.0 cups

Meal #5 subtotals: Grand Totals:

195 Cal
1544

MEAL PLAN 2
Meal No. 1 Food Item
Cereal hot (oats, bran, etc.) Milk skim Grapefruit

Quantity
1/2 cup dry or 40g 2 cups 1/2 large or 133g Meal #1 subtotals:

Cal
140 180 53 373 Cal 40 75 34 149 Cal 120 90 40 90 340 Cal 100 71

Meal No. 2 Food Item Bread whole wheat Eggs (see notes) Eggs whites only Quantity 1 slice 1 whole 2 whites Meal #2 subtotals: Meal No. 3 Food Item Tuna canned in water Salad dress balsamic/olive oil Large mixed green salad Milk skim (daily allow) Meal No. 4 Food Item Cottage Cheese non fat Wholewheat crackers (add a little sweet chili sauce if you like) Hummus Meal No. 5 Food Item White fish e.g. Hake, sole Brocolli or fibrous veg Meal #5 subtotals: Meal No. 6 Chicken breast Light Italian dressing Large mixed green salad or fibrous veg like spinach, broccoli, 85g 3 tbsp 2.0 cups 143 12 40 270 Quantity 171 1 cup Cal 226.5 44 2tbs Meal #4 subtotals: 46 217 Quantity 1/2 cup 56 g Quantity 113g 4tbs 2.0 cups 1 cup Meal #3 subtotals:

Meal #6 subtotals:

195 Cal 1544

Grand Totals:

MEAL PLAN 3
Meal No. 1 Food Item
Bread whole wheat Eggs Eggs whites only

Quantity
1 slice 1 whole 2 whites

Cal
40 75 34

Meal #1 subtotals: Meal No. 2 Food Item

Skim milk (incl. Daily allow) Oats strawberries or mixed berries frozen honey (blend for smoothie)

149 Cal
180 65 46 60

Quantity
2 cups 1/4cup or 20g 1 cup 1tbs

Meal #2 subtotals: Meal No. 3 Food Item

Chicken Breast Spinach raw chopped Salad dress balsamic/olive oil add: little onion, peppers (make stir fry)

351 Cal
196 40 45

Quantity
113g 1.5 cups 2 tbs

Meal #3 subtotals: Quantity

1/4 cup or 28g 1 yog or 226g

281 Cal
170 110

Meal No. 4 Food Item

Sunflower seeds Yogurt non-fat

Meal #4 subtotals: Meal No. 5 Food Item

Salmon Green Beans or other fibrous veg

280 Cal
206 50

Quantity
113g 143 grams

Meal #5 subtotals:

256

Salmon tinned or fresh Broccoli or any green veg e.g. Green beans, spinach, cabbage, etc.

113g 1 cup

206 46

Meal #6 subtotals:

252 Cal 1569

Grand Totals:

MEAL PLAN 4
Meal No. 1 Food Item
Oats Almonds, raw, chopped Skim milk (incl. Daily allow) Grapefruit

Quantity
1/4cup or 20g 17g 2 cups 1/2 large or 133g

Cal
65 105 180 53

Meal #1 subtotals: Meal No. 2 Food Item

Bread whole wheat Eggs Eggs whites only

403 Cal
40 75 34

Quantity
1 slice 1 whole 2 whites

Meal #2 subtotals: Meal No. 3 Food Item

Bagel plain whole wheat Cottage Cheese non-fat Avocado incl. Lettuce, tomato, cucumber

149 Cal
220 100 50

Quantity
1 whole or 104g 1/2 cup or 113g 1/2 or 15g

Meal #3 subtotals: Meal No. 4 Food Item

Almonds, raw, chopped Yogurt non-fat

370 Cal
105 110

Quantity
17g 1 yog or 226g

Meal #4 subtotals: Meal No. 5 Food Item

Fish salmon Sweet potato Large mixed green salad Salad dress balsamic/olive oil

215 Cal
236 68 20 45

Quantity
120 85 1 cup 2 tbs

Meal #5 subtotals:

369 Cal 1506

Grand Totals:

MEAL PLAN 5
Meal No. 1 Food Item Whole-wheat crackers Eggs Eggs whites only Meal No. 2 Food Item Skim milk All Bran Flakes Meal No. 3 Food Item Bagel plain whole wheat Cottage Cheese non-fat Avocado incl. Lettuce, tomato, cucumber Meal No. 4 Food Item Almonds, raw, chopped Yogurt non-fat Meal No. 5 Food Item Beef filet Sweet potato Large mixed green salad Salad dress balsamic/olive oil Quantity 170g 85 1 cup 2 tbs Meal #5 subtotals: Cal 378 68 20 45 511 Quantity 17g 1 yog or 226g Meal #4 subtotals: Cal 105 110 215 Meal #3 subtotals: 370 Quantity 1 whole or 104g 1/2 cup or 113g 1/2 or 15g Cal 220 100 50 Quantity 2 cups 40 Meal #2 subtotals: Cal 180 124 304 Quantity 4 1 whole 2 whites Meal #1 subtotals: Cal 71 75 34 180

Cal Grand Totals: 1580

MEAL PLAN 6
Meal No. 1 Food Item
Muesli Skim milk (incl. Daily allow) Grapefruit

Quantity
1/2 cup dry or 57g 2 cups 1/2 large or 133g

Cal
210 180 53

Meal #1 subtotals: Meal No. 2 Food Item

Bread multi grain Tuna canned in water Mayonnaise light regular (can also add balsamic vinegar)

443 Cal
90 120 35

Quantity
1 slice 113g 1tbs

Meal #2 subtotals: Meal No. 3 Food Item

Bagel plain whole wheat Cottage Cheese non-fat Avocado incl. Lettuce, tomato, cucumber

245 Cal
220 100 50

Quantity
1 whole or 104g 1/2 cup or 113g 1/2 or 15g

Meal #3 subtotals: Meal No. 4 Food Item

Almonds, raw, chopped

370 Cal
105

Quantity
17g

Meal #4 subtotals: Meal No. 5 Food Item

Pasta whole-wheat uncooked Beef Ground extra lean Cooked tomato sauce

105 Cal
210 199 80

Quantity
56g or cup dry 113g 1 cup

Meal #5 subtotals:

489

Grand Totals:

Cal 1652

MEAL PLAN 7
Meal No. 1 Food Item
Bagel plain whole wheat toasted Cheddar low fat (white)

Quantity
1 whole or 104g 56g

Cal
270 120

Meal #1 subtotals: Meal No. 2 Food Item

Skim milk (incl. Daily allow) Oats strawberries or mixed berries frozen honey (blend for smoothie)

390 Cal
180 75 46 60

Quantity
2 cups 1/2 cup dry or 40g 1 cup 1tbs

Meal #2 subtotals: Meal No. 3 Food Item

Chicken Breast Spinach raw chopped Pasta: spaghetti raw add: little onion, peppers (make stir fry)

361 Cal
196 40 210

Quantity
113g 1.5 cups 3/4 cup 56 grams

Meal #3 subtotals: Quantity 17g

446 Cal 105

Meal No. 4 Food Item

Almonds, raw, chopped

Meal #4 subtotals: Meal No. 5 Food Item

Beef, extra lean sirloin Green Beans or broccoli or cauliflower or spinach

105 Cal
144 50

Quantity
113 g 143 grams

Meal #5 subtotals:

194 Cal 1496

Grand Totals:

MEAL PLAN 8
Meal No. 1 Food Item
Muesli Yogurt fruit low fat Banana 1 med (as no milk in this meal, use yog

Quantity
1/2 cup dry or 57g 1 yog or 226g 1 med

Cal
210 240 110

in muesli, or leave yog & add milk)

Meal #1 subtotals: Quantity

1 slice 113g 1tbs

560 Cal
80 120 35

Meal No. 2 Food Item

Rye bread Tuna canned in water Mayonnaise light regular

Meal #2 subtotals: Meal No. 3 Food Item

Baked potato Chicken Breast Large mixed green salad Light Italian dressing

235 Cal
157 143 40 12

Quantity
143 grams 85g 2.0 cups 3 tbs

Meal #3 subtotals: Meal No. 4 Food Item

Salmon Broccoli or any green veg e.g. Green beans, spinach, cabbage, etc.

352 Cal
206 46

Quantity
113g 1 cup

Meal #4 subtotals: Meal No. 5 Food Item

Chicken breast Light Italian dressing Large mixed green salad

252 Cal
143 12 40

Quantity
85g 3 tbsp 2.0 cups

Meal #5 subtotals:

195 Cal

Grand Totals:

1594

26.5

MEAL PLAN 9
Meal No. 1 Food Item
Oatmeal Egg whole large Orange Milk skim

Quantity
2/3 cup raw measure 1 egg or 50g 1 med 1 cup

Cal
200 75 60 90

Meal #1 subtotals: Meal No. 2 Food Item

Bagel plain whole wheat Cottage Cheese non-fat Avocado

425 Cal
220 100 82

Quantity
1 whole or 104g 1/2 cup or 113g 1/2 or 15g

Meal #2 subtotals: Meal No. 3 Food Item

Sweet Potato baked Chicken Breast Large mixed green salad Light italian dressing

402 Cal
136 143 40 12

Quantity
1 med or 170g 85g 2.0 cups 3 tbs

Meal #3 subtotals: Meal No. 4 Food Item

Salmon Broccoli or any green veg e.g. Green beans, spinach, cabbage, etc.

331 Cal
206 46

Quantity
113g 1 cup

Meal #4 subtotals: Meal No. 5 Food Item

Chicken breast Light Italian dressing Large mixed green salad

252 Cal
143 12 40

Quantity
85g 3 tbsp 2.0 cups

Meal #5 subtotals: Meal No. 6

195

Cal Grand Totals:

1605

MEAL PLAN 10
Meal No. 1 Food Item
Whey protein shake with water strawberries or mixed berries frozen Skim milk (incl. Daily allow) Oats (make smoothie on the go)

Quantity
1 scoop or 24g 1 cup 2 cups 1/4cup or 20g Meal #1 subtotals:

Cal
90 46 180 75 391

Meal No. 2 Food Item

Bread whole wheat Tuna canned in water Mayonnaise light regular Tomato half raw (can also add some balsamic vinegar)

Quantity
2 slices 113g 2tbs 87g Meal #2 subtotals:

Cal
80 120 70 17.55 288

Meal No. 3 Food Item

Chicken Breast Large mixed green salad Salad dress balsamic/olive oil

Quantity
113 grams 2.0 cups 2 tbs Meal #3 subtotals:

Cal
196 40 45 281

Meal No. 4 Food Item

Hummus Carrot raw Cucumber

Quantity
3 tbs 1 large 158g Meal #4 subtotals:

Cal
69 31 19 400

Meal No. 5 Food Item

White fish e.g. Hake, sole Brocolli or any other fibrous veg

Quantity
114g 1.5 cups

Cal
151 66

Meal #5 subtotals:

217

Calories 0 Protein (g)

Grand Totals:

Cal 1577