Weeks 5 & 6 Meals

Day 1
Meal One: 2 whole wheat waffles; 2 tsp. Peanut Butter; 1 med. Banana (Total Calories: 289)
Meal Two: 1 scoop protein shake (Total Calories: 118-140)
Meal Three: Salad with romaine lettuce; ¼ cup carrots; 1 tsp. lite salad dressing; 4 oz turkey breast; 2 tbsp nuts (Total Calories: 325)
Meal Four: No sugar added yogurt; ½ apple (Total Calories: 170)
Meal Five: 3 oz. sirloin steak (broiled or grilled); ½ cup brown rice; ½ cup cooked carrots; 1 cup mixed green salad; 2 tsp fat free dressing (Total Calories: 350)
Meal Six: ¼ cup cottage cheese; 2 graham crackers (Total Calories: 110)
(Day Total: 1357)


Day 2
Meal One: ¾ cup oatmeal (cooked); 1 tsp. brown sugar; ½ cup skim milk (Total Calories: 283)
Meal Two: Balance Bar (Total Calories: 210)
Meal Three: 4 oz turkey breast; mustard or fat free mayonnaise; 2 slices whole wheat bread; 1 cup sliced vegetable; no sugar added yogurt (Total Calories: 316)
Meal Four: 1 cup strawberries or other fruit (Total Calories: 106)
Meal Five: 4 oz chicken breast (baked, broiled or grilled); 1 medium baked potato; 1 cup green beans (fresh or frozen); 1 cup mixed green salad (Total Calories: 348)
Meal Six: Protein shake (Total Calories: 118-140)
(Day Total: 1381)


Day 3
Meal One: 2 whole wheat pancakes (4” round); 1 med. Banana (Total Calories: 272)
Meal Two: 1 scoop protein shake (Total Calories: 118-140)
Meal Three: Mixed green salad; 1 tbsp fat free dressing; 1 can tuna fish (water packed); 2 hard boiled egg whites; 1 apple (Total Calories: 294)
Meal Four: 2 cups mixed fruit (Total Calories: 140)
Meal Five: 1 cup cooked pasta; ½ cup pasta sauce (fresh); 1 mixed green salad; 1 tbsp fat free dressing; ½ lb ground turkey (Total Calories: 388)
Meal Six: ¼ cup cottage cheese; 2 graham crackers (Total Calories: 110)
(Day Total: 1322)


Day 4
Meal One: 1 cup whole wheat cereal; 1 cup skim milk; 1 cup strawberries  (Total Calories: 272)
Meal Two: Balance/Protein Bar (Total Calories: 210)
Meal Three: 4 oz grilled chicken salad; ½ cup cottage cheese; 1 cup mixed fruit (Total Calories: 315)
Meal Four: Protein shake (Total Calories: 118-140)
Meal Five: 5 oz fish (baked or broiled); ½ cup brown rice; 1 cup cooked broccoli; mixed green salad (Total Calories: 360)
Meal Six: 2 cups light popcorn (Total Calories: 62)
(Day Total: 1359)


Day 5
Meal One: 1 Whole wheat English muffin; 2 eggs poached; ½ grapefruit (Total Calories: 296)
Meal Two: 1 cup mixed fruit; 1 scoop protein; 1 cup milk (blend all together) (Total Calories: 270)
Meal Three: 3 oz chicken or turkey breast; 1 small whole grain pita; 1 cup sliced carrots; 1 apple (Total Calories: 310)
Meal Four: No sugar added yogurt; 1 pear (Total Calories: 160)
Meal Five: 1 slice cheese pizza; 1 large mixed green salad; 1 tbsp fat free salad dressing; 1 cup chopped green peppers (Total Calories: 314)
Meal Six: Low sugar rice pudding (Total Calories: 70)
(Day Total: 1420)


Day 6
Meal One: 2 egg white; 1 whole egg; 1 slice low fat cheese; 1 slice wheat toast  (Total Calories: 254)
Meal Two: 6 oz. fat free yogurt; ½ cup strawberries (Total Calories: 153)
Meal Three: 1 turkey burger (grilled); 1 tbsp ketchup; 1 whole grain hamburger bun; ½ sliced tomato (Total Calories: 307)
Meal Four: Protein shake (Total Calories: 118-140)
Meal Five: 1 cup barilla pasta; 3 oz boiled shrimp; 1 tbsp olive oil w/garlic; mixed green salad; 1 tbsp light dressing (Total Calories: 377)
Meal Six: 2 wheat rice cakes; 2 tsp peanut butter (Total Calories: 129)
(Day Total: 1359)


Day 7
Free day – make healthy choices