IntroductionEvenifyouhavelittletimetocook,abuzzingsociallife,oraweaknessfordessert,thisweightlossmealplancanhelpyoudroppoundsfast.Ataround1600caloriesperdayitwillmakeyoulose1–2poundsoffatperweekbutstillleaveyoufullenoughtonotfeelhungryorsufferfromcrazycravings.Andthebestpartisthatallyouneedtodoisfollowtheplan.Youdon'thavetocountasinglecalorieandyoudon’tneedtoworryabouteatingthewrongfoods.Everythingisalreadydoneforyou.Eachdayincludesbreakfast,lunch,dinnerandtwosnacksforatotalof5meals.Ofcourse,ifyouusuallyeatmoreorlessthanthatyoucanalsocombineordividemeals.Foroptimalresults,Isuggestyousimplystartatday1andfolloweachmealasitisdescribedintheplan.SincethisIfyouhaveanyquestionsalongthewayyoucanreachmeatfelix@nutritionandfitness.netCheersFelix

Day1

Breakfast-HighProteinOmelet

NutrientsCalories313Carbs26gFat10gProtein28gFiber2gNetcarbs24gIngredients(1Serving)4largeEggwhite(132g)2largeEgg(100g)2tspSalt(12g)2tspPepper(4.2g)3tbspBarbecuesauce(53g)Directions1.Whiskeggs,addsaltandpeppertotaste.2.Heatapanwithnon-sticksprayovermediumheat.Poureggsontopanandcookuntilmostoftheeggisturningsolid.Toplayercanbeabitliquid.folditinhalfinpanandletsitfor30moresecondstoletinsidegetabitmorecookedthrough.3.Addbarbecuesaucetotaste.Serveandenjoy!

Lunch-TurkeySandwich

NutrientsCalories363Carbs41gFat9gProtein32gFiber6gNetcarbs34gIngredients(1Sandwich)2sliceWhole-wheatbread(56g)3tbspMustard(45g)6ozDelicutturkey(170g)2leaf,largeLettuce(30g)Directions1.Spreadmustardontooneoftheslicesofbread.Topwithturkey,lettuce,and,remainingsliceofbread.Enjoy!

Dinner-BurritoBowlNutrients319Cal55gCarbs(14gFiber)5gFat17gProteinIngredients(1Serving)0.167cupWildrice(27g)1/2cupshreddedLettuce(24g)1/3plumtomatoTomatoes(21g)0.167fruit,withoutskinandseedAvocados(23g)0.111cupCorn(18g)1/3cupBlackbeans(65g)0.167cupSalsa(43g)Directions1.Preparericeasperpackagedirections.Setaside.2.Choplettuce,tomato,andavocado.3.Topricewiththeremainingingredientsandenjoy!

Snack-PBJCottageCheeseNutrients263Cal18gCarbs(1gFiber)8gFat31gProteinIngredients(1Serving)2tspStrawberryjam(13g)2tspPeanutbutter(11g)1cup,(notpacked)Cottagecheese(226g)Directions1.Mixcottagecheesewithpeanutbutterandjam;serve.

Snack-BasicproteinshakeNutrients242Cal15gCarbs(0gFiber)6gFat32gProteinIngredients(1Cup)Ingredientsfor1cup:30gramsWheyproteinpowder(30g)1cupReducedfatmilk(244g)Directions1.Addwheytomilk,stiruntilnochunksofwheyareleftinthemilk.

Day2

Breakfast-StrawberryTofuSmoothieNutrients338Cal28gCarbs(4gFiber)12gFat29gProteinIngredients(1Smoothie)Ingredientsfor1cup:14ozTofu(397g)1cupunthawedStrawberries(149g)2/3cupAlmondmilk(160g)Directions1.Combineallingredientsinablenderandpulseuntilsmooth.Enjoy!

Lunch-Tuna&WhiteBeanSalad

Nutrients361Cal43gCarbs(10gFiber)8gFat31gProteinIngredients(1Serving)3/4cupWhitebeans(197g)1/2canTuna(83g)1stalkOnions(12g)1/2tbspLemonjuice(7.5g)1/2tbspOliveoil(6.8g)1/4tspSalt(1.5g)1/4tspPepper(0.5g)Directions1.Pourbeansintoacolanderandrinsewithwater.Allowtheexcesswatertodrainoff.2.Drainthecanoftuna.Combinethedrainedbeansandtunainabowl.Thinlyslicethegreenonionsandaddtobowlaswell.3.Addtheoliveoilandlemonjuicetothebowl,alongwithsaltandpepper.Stirtocombine.Tastethemixtureandaddsalt,pepper,orlemonjuicetoyourliking.Serve!

Dinner-BeefandBroccoliStirFryNutrients335Cal22gCarbs(1gFiber)15gFat29gProteinIngredients(1Serving)3/4tbspCornstarch(5.8g)1/8cupWater(30g)1/8tspGarlicpowder(0.4g)4ozBeefround(113g)Directions1.Inabowl,combine2tablespoonscornstarch,2tablespoonswater,andgarlicpowderuntilsmooth.Addslicedbeefandtoss.2.Inalargeskilletorwokovermediumhighheat,stir-frybeefin1tablespoonoiluntilbeefreachesdesireddoneness;removeandkeepwarm.3.Stir-frybroccoliandonioninremainingoilfor4-5minutesuntiltender.Returnbeeftopan.4.Combinesoysauce,brownsugar,ginger,andremainingcornstarchandwateruntilsmooth;addtothepan.Cookandstirfor2minutes.5.Recommendedtobeservedoverrice.Enjoy!

Snack-MixedGreenswithSlicedCucumberandAvocadoNutrients320Cal27gCarbs(15gFiber)23gFat6gProteinIngredients(2Servings)8ozFieldGreensSaladMix(227g)1cup,pared,choppedCucumber(133g)1fruit,withoutskinandseedAvocados(136g)2tbspItaliandressing(30g)2dashSalt(0.8g)2dashPepper(0.2g)Directions1.Combinesaladgreens,cucumber,andavocado.2.Tosswithlow-carbsaladdressingofyourchoiceandseasontotastewithsaltandfreshlygroundblackpepper.

Snack-TurkeyLettuceRollupNutrients258Cal4gCarbs(1gFiber)16gFat24gProteinIngredients(1Serving)2leafouterLettuce(48g)2sliceovalSlicedturkey(52g)2ozProvolonecheese(57g)Directions1.Placelettuceleavesonaflatsurface.Topwithturkeyandcheese.Rollupandenjoy!

Day3

Breakfast-QuarkwithFruit,NutsandSeedsNutrients210Cal14gCarbs(5gFiber)7gFat25gProteinIngredients(1Serving)2/3cupQuark(160g)1/4cup,halvesStrawberries(38g)11/2tbsp,wholeFlaxseed(15g)Directions1.Topquarkwithslicedstrawberriesandflaxseeds.Serveandenjoy!

Lunch-CurryChickenSalad

Nutrients203Cal3gCarbs(1gFiber)8gFat27gProteinIngredients(1Serving)0.167tspOliveoil(0.8g)1/2breast,boneandskinremovedChickenbreast(118g)1/2stalks,large(11incheslong)Celery(32g)0.083cupLightmayonnaise(20g)1/3tspCurrypowder(0.7g)Directions1.Tocookchicken,firstpoundoutchickenbreastabittothesamethicknessbycarefullyusingakitchenmalletorthebackofaheavyjar.Cookinanonstickpanovermediumheatwithaboutatspofoliveoil,about4minutespersideoruntilcookedthroughcompletelywithoutanypinkinthemiddle.2.Inamediumbowl,stirtogetherthechicken,celery,mayonnaise,andcurrypowder.

Dinner-WholeWheatBreadandVegetableSaladNutrients835Cal97gCarbs(16gFiber)36gFat40gProteinIngredients(2Servings)2largeEgg(100g)2dashSalt(0.8g)4sliceWhole-wheatbread(112g)1tspOliveoil(4.5g)4spear(1/2"base)Asparagus(60g)1/2cucumber(8-1/4")Cucumber(151g)1cupcherrytomatoesTomatoes(149g)1oz(60raisins)Raisins(28g)2tsp,groundCumin(6g)1tbspVinegar(15g)2tbspPlainyogurt(30g)31/2tbspSunflowerseedkernels(31g)Directions1.Inabowl,beateggsuntilfoamy.Addadashofsalt.2.Fullycoatwholewheatbreadonbothsideswithmixture.3.Addalittlebitofoiltoskilletandcookbreaduntilgoldenonbothsides.Addtheasparagusandcookatthesametime.4.Cutthebreadandcucumberintosmallcubes.5.Cutcherrytomatoesintohalves;cutasparagusintosmallerpieces.6.Puteverythingintoabowlandaddoliveoil,cumin,andvinegar.7.Mixwell.Topwithyogurt,raisins,andsunflowerseedkernels.Enjoy!

Snack-AlmondsandBlueberriesYogurtSnackNutrients218Cal20gCarbs(3gFiber)7gFat21gProteinIngredients(373g)3/4cupNonfatgreekyogurt(180g)1/2cupBlueberries(74g)10almondAlmonds(12g)Directions1.Placetheyogurtinabowlandtopwiththeblueberriesfollowedbytheslicedalmonds.Enjoy!

Snack-CarrotsNutrients86Cal20gCarbs(7gFiber)0gFat2gProteinIngredients(1Cup)1cupBabycarrots(246g))Directions1.Enjoybythemselves.Optionally,enjoywithasideofhummus(thereareothercarrot+diprecipesonETMyoucanswapin)

Day4

Breakfast-BreakfastGreekYogurtDelightNutrients423Cal37gCarbs(5gFiber)18gFat33gProteinIngredients(1Serving)8ozNonfatgreekyogurt(227g)2tbspPeanutbutter(32g)1/4cupNaturalgranolawithraisins(21g)1tspHoney(7.1g)Directions1.Mixyogurtandpeanutbuttertotaste.Addgranola.Drizzlehoneytotaste.Enjoy!

Lunch-HamandCottageCheeseSandwich

Nutrients296Cal32gCarbs(6gFiber)8gFat25gProteinIngredients(1Sandwich)2sliceWhole-wheatbread(50g)2ozCottagecheese(56g)3slice,medium(1/4"thick)Tomatoes(60g)2sliceSlicedham(56g)Directions1.Toastthebread.Spreadcottagecheeseontotheslicesofbread.Toponeofthesliceswithhamandtomato.Finishwithremainingsliceofbreadandenjoy.

Dinner-PepperedsteakswithbluecheeseNutrients352Cal3gCarbs(1gFiber)26gFat25gProteinIngredients(1Serving)1/4lbBeeftenderloin(113g)1/4tspPepper(0.5g)1/4tbspOliveoil(3.4g)0.063cupBeefbrothorbouilloncannedsoup(15g)3/4cupdicedMushrooms(65g)1/4ozBluecheese(7.1g)0.063cupSpinach(1.9g)Directions1.Trimfatfromsteaks.Rubbothsidesofsteakswithpepper.Inalargeskilletheatoliveoilovermedium-highheat.2.Addsteaks;reduceheattomedium.Cooktodesireddoneness,turningoncehalfwaythroughcookingtime.3.Allow7to9minutesformediumrare(145degreesF)tomedium(160degrees).Transfersteakstoservingplatter;keepwarm.4.Addbeefbrothtoskillet.Cookandstiruntilbubblytoloosenanybrownedbitsinbottomofskillet.Addmushrooms;simmer,uncoveredfor4minutes.Spoonsauceoversteakstoserve.Sprinklewithshavedcheese.Ifdesired,garnishwithfreshspinachleaves.5.Oneservingis3ouncescookedmeat,1/4ozcheese,and1/4cupmushroommixture

Snack-QuickSalsaTunaWrapNutrients282Cal12gCarbs(8gFiber)10gFat42gProteinIngredients(1Serving)1canTuna(165g)2tbspSalsa(32g)1itemTortilla(2g)3/4ozCheddarcheese(21g)Directions1.Combinetunaandsalsa.Placeonthetortillaandtopwithcheese.Enjoy!

Snack-BerryBananaSmoothieBowlNutrients212Cal45gCarbs(9gFiber)3gFat4gProteinIngredients(1Serving)1cupPureAlmondAlmondmilk(240g)1cupSpinach(30g)1ServingFrozenMixedBerries(100g)1medium(7"to7-7/8"long)Banana(118g)Directions1.Addthealmondmilk,spinach,berries,andbananatotheblender.Blenduntilsmooth.2.Pourintoabowlandtopwithanydesiredtoppings.Eatwithaspoonandenjoy!

Day5

Breakfast-ManicottiPancakesNutrients303Cal21gCarbs(1gFiber)9gFat35gProteinIngredients(1Serving)0.071cupWater(17g)0.286extralargeEgg(16g)0.071tspSalt(0.4g)0.071cupWheatflour(8.6g)0.071tbspOliveoil(1g)Directions1.Combineflour,eggs,oliveoil,saltandwaterinamediumbowl;stiruntilsmooth.Heata7inchskilletovermedium-highheatandlightlybrushwitholiveoil.Ladleenoughbatterintopantocoverthebottom.Cookuntiltopissetandbottomisbrown,about30seconds.Liftpancakeontoparchmentpaperandrepeat.2.Optional:Stuffwithmeatorcheesefilling,topwithtomatosauceandbake.Ifyoudo,makesuretoaddittotheplantotrackthemacros!

BasicproteinshakeIngredients(1Cup)30gramsWheyproteinpowder(30g)1cupReducedfatmilk(244g)Directions1.Addwheytomilk,stiruntilnochunksofwheyareleftinthemilk.

Lunch-CottageCheeseTunaSalad

Nutrients667Cal20gCarbs(4gFiber)10gFat123gProteinIngredients(2Servings)1/2cup(about23slices)Pickles(78g)1/2cup,slicedJalapenopeppers(45g)2cup,(notpacked)Cottagecheese(452g)2canTuna(330g)4tbspMustard(60g)Directions1.Mincethepicklesandjalapenos,andmixinwithcottagecheese,tuna,andmustard.Mixtogetherwellanduseasdesired

Dinner-PumpkinSoupwithToastedPumpkinSeedsNutrients440Cal41gCarbs(16gFiber)30gFat11gProteinIngredients(1Serving)0.063cupPumpkinandsquashseedkernels(8.1g)1/8tspPumpkinpiespice(0.2g)1/4tbspButter(3.5g)0.167cup,choppedOnions(27g)0.031tspCayennepepper(0.1g)0.438cupPumpkin(107g)3/4cupVegetableBroth(180g)1/4tbspOrangemarmalade(5g)0.063cupCannedmilk(16g)Directions1.Placethepumpkinseedsinasmallsautépansetovermediumheat.Cook3-4minutes,untiltheystarttotoast.Addapinchofthepumpkinpiespicetothepanandshaketocoat.Transfertoaplatetocool.2.Meltthebutterinamediumsaucepanovermediumheat,thenaddtheonionstothemeltedbutter.Sauté,stirringoccasionallyuntiltheonionsaretender,about3-4minutes.Addthecayennepepperandtheremainingpumpkinpiespice.Stirjusttocombineandcookfor2minutes.3.Addthepumpkinpuréeandbroth,stir,andsimmerfor8minutes.Stirinthemarmalade.4.Puréethesoupwithanimmersionblenderortransferinbatchestoablender.Stirintheevaporatedmilk.Roughlychopthetoastedspicedseeds.Ladleonecupofsoupintoeachbowlandgarnishwith1/4theoftheseeds.Enjoy!

CucumberAvocadoSaladIngredients(1Serving)1cupshreddedLettuce(36g)8cherryTomatoes(136g)1/4cupslicesCucumber(26g)1fruit,withoutskinandseedAvocados(136g)3ring(3"dia.,1/4"thick)Redbellpepper(30g)11/2tbspLemonjuice(23g)Directions1.Chopallingredientsandtosstogetherwell.Drizzlewithlemonjuiceandenjoy!

Snack-CarrotandHummusSnackNutrients136Cal25gCarbs(9gFiber)3gFat4gProteinIngredients(1Serving)2tbspHummus(30g)1cupBabycarrots(246g)Directions1.Dipcarrotsintohummusandenjoy!

Snack-Yogurt&ApplesauceNutrients185Cal22gCarbs(1gFiber)1gFat23gProteinIngredients(1Serving)1/2cupApplesauce(122g)8ozNonfatgreekyogurt(227g)Directions1.Mixtogetherandenjoy!

Day6

Breakfast-ScrambledEggsandSausageWrapNutrients144Cal17gCarbs(1gFiber)5gFat7gProteinIngredients(1Serving)0.083linkSausage(7g)2/3smallEgg(25g)0.042cupReducedfatmilk(10g)1tortillamedium(approx6"dia)Tortillas(30g)Directions1.Heatamediumfryingpanovermediumheat.Addsausagesandcook,stirringwithawoodenspoon,for5-6oruntilsausageisgoldenbrownalloverandcookedthrough.Transfertoaplate.2.Meanwhile,whiskeggsandmilktogetherinasmallbowl.Addtofryingpanandcook,stirringoccasionally,withaflat-edgewoodenspoon,for2-3minutesoruntileggsarecookedtoyourliking.Removefromheat.3.Spoonsausageandscrambledeggamongtortillas,foldtoenclose.Serveimmediately.

Lunch-SummerPepperandTomatoSalad

Nutrients739Cal54gCarbs(14gFiber)56gFat9gProteinIngredients(2Servings)4largewhole(3"dia)Tomatoes(728g)2medium(approx2-3/4"long,2-1/2dia.)Redbellpepper(238g)4tbspOliveoil(54g)4tbspBalsamicvinegar(64g)2dashSalt(0.8g)2dashPepper(0.2g)Directions1.Coursechoppepperandtomatoes.2.Placepepperandtomatoesinabowl.Pourinoliveoilandbalsamicvinegar.Seasonwithsaltandpepper.Tossgentlytocoat.3.Refrigerateuntilreadytoserve.Enjoy!

Dinner-GrilledFishTacosNutrients378Cal30gCarbs(7gFiber)13gFat38gProteinIngredients(1Serving)1/4tspGarlicpowder(0.8g)1/4tspOnionpowder(0.6g)1/4tsp,groundCumin(0.8g)1/4tspPaprika(0.5g)0.063tspSalt(0.4g)0.063tspCayennepepper(0.1g)3/8lbTilapia(170g)1/4tbspOliveoil(3.4g)2tortillaTortillas(48g)1/2cup,shreddedCabbage(35g)1/4fruit,withoutskinandseedAvocados(34g)1/4fruit(2"dia)Limes(17g)0.083tbspFreshcilantro(0.1g)Directions1.Whisktogetherthespices.2.Combinespicesandrubintotilapia.Heatalargeskilletovermediumhighheatandspraywithoil.Addfishandcookuntilthebottomisopaque,about5-6minutes.Flipandcookuntilfishflakeseasilywithafork,another3-4minutes.3.Withaspatula,dividefishintostripsorchunks.Serveintortillaswithshreddedcabbage,avocado,andasqueezeoflimejuice.Garnishwithcilantro.Enjoy!1serving=2tacos

Snack-Basicproteinshake

Nutrients242Cal15gCarbs(0gFiber)6gFat32gProteinIngredients(1Cup)30gramsWheyproteinpowder(30g)1cupReducedfatmilk(244g)Directions1.Addwheytomilk,stiruntilnochunksofwheyareleftinthemilk.

Snack-MangoStrawberryArugulaSaladNutrients228Cal32gCarbs(9gFiber)12gFat5gProteinIngredients(1Serving)3cupArugula(60g)1/2fruitwithoutrefuseMangos(103g)1/2cup,slicedStrawberries(83g)1/2fruit,withoutskinandseedAvocados(68g)1/4medium(2-1/2"dia)Onions(28g)Directions1.Placearugulainbowl.Topwithslicedmango,slicedstrawberries,slicedavocadoandthinslicedredonion.2.Topwithdressingofyourchoice.

Day7

Breakfast-Open-FaceFlorentineOmeletSandwichNutrients351Cal27gCarbs(4gFiber)14gFat27gProteinIngredients(1Sandwich)1/2tspOliveoil(2.3g)1/2cupSpinach(15g)2largeEgg(100g)1/4cup,(notpacked)Cottagecheese(56g)1/2tspSalt(3g)1/2tspPepper(1.1g)2sliceWhole-wheatbread(56g)Directions1.Toastthebreadtodesireddoneness.2.Heatoilinalargeheavyskilletovermedium-highheat.Addthespinachtotheskilletandcook,stirringoften,fortwominutes.3.Addeggstothepanandcook,stirringfrequentlyforaboutoneminuteoruntiljuststartingtoset.Addthecottagecheese,salt,andpepper,andcookforanother1-2minutesuntileggsaredone.

4.Toserve,placetoastonaplateanddivideeggmixturebetweenthetwoslices.Enjoy!

Lunch-Tuna,Artichoke,andRoastedRedPepperSalad

Nutrients168Cal15gCarbs(9gFiber)5gFat20gProteinIngredients(11/4Cups)0.563cupheartsArtichokes(95g)0.063cupsprigsDill(0.6g)1/4tbspOliveoil(3.4g)1/4tbspLemonjuice(3.8g)1/8tspPepper(0.3g)1/2cloves,mincedGarlic(1.5g)1/2cupSpinach(15g)1/2canTuna(83g)1/4cup,choppedRedbellpepper(37g)Directions1.Drainartichokes,reserving2tablespoonsliquid.Coarselychopartichokes.Combineartichokes,reservedmarinade,dill,oliveoil,lemonjuice,pepper,andgarlicinalargebowl.Addspinach,tuna,androastedpeppers,tossingwell.2.Serveandenjoy!

Dinner-Antipasto"No-Bread"RollupsNutrients550Cal44gCarbs(5gFiber)19gFat49gProteinIngredients(1Serving)1sliceSlicedham(28g)1ozDelicutturkey(28g)1tbspHummus(15g)1sliceProvolonecheese(28g)1sliceBeefsalami(26g)1ozRoastedRedPeppers(27g)1small(4"long)Bananapepper(33g)Directions1.Stackham,turkey,hummus,slicedturkey,cheese,roastedredpeppersandchoppedbananapeppers.Rollupandenjoy!

ChickenKabobsIngredients(1Serving)1/2breast,boneandskinremovedChickenbreast(118g)1/4large(2-1/4perlb,approx3-3/4"long,Greenbellpepper(41g)1/4largeOnions(38g)1/4large(2-1/4perpound,approx3-3/4"loRedbellpepper(41g)1/4cup(8floz)Barbecuesauce(63g)Directions1.Preheatthegrillforhighheatandslicethechickenbreastintocubestoskew.Cuttheonionandpepperintowedgestoskew.2.Threadthechicken,greenbellpepper,onion,andredbellpepperpiecesontoskewersalternately.3.Lightlyoilthegrillgrate.Placekabobsonthepreparedgrill,andbrushwithbarbequesauce.Cook,turningandbrushingwithbarbequesaucefrequently,for15minutes,oruntilchickenjuicesrunclear.

Snack-MangoProteinShake

Nutrients355Cal44gCarbs(1gFiber)6gFat33gProteinIngredients(1Shake)1/2cup,slicedMangos(83g)1cupReducedfatmilk(244g)1tbspHoney(21g)30gramsWheyproteinpowder(30g)Directions1.Blendtogether.Ideallyusevanillaorunflavoredwheyprotein.

Snack-CarrotandOrangeJuiceNutrients81Cal19gCarbs(5gFiber)0gFat2gProteinIngredients(1Serving)2mediumCarrots(122g)1/2fruit(2-5/8"dia)Oranges(66g)Directions1.Peelorange.Juicecarrotsandorange.Mixtogetherwelljustbeforeserving.Enjoy!

Day8

Breakfast-DevilledEggToastNutrients543Cal53gCarbs(8gFiber)24gFat28gProteinIngredients(2Servings)2largeEgg(100g)2tbspMustard(30g)2tbspLightmayonnaise(30g)4sliceWhole-wheatbread(112g)Directions1.Placeegginapotandcoverwithwater.Bringtoaboil,removefromheat,cover,andletsit10minutes.Drainundercoolwater,peel,andmash.2.Combineeggwiththemustardandmayonnaise.Mixwell.3.Toastbreadandtopwitheggmixture.Enjoy!

Lunch-TurkeyandAvocadoWrap

Nutrients288Cal17gCarbs(7gFiber)18gFat17gProteinIngredients(2Servings)1/2fruitAvocados(100g)4ozDelicutturkey(113g)Directions1.Coreandcutavocado.2.Wrapavocadointurkeyandenjoy!

Dinner-MushroomEggWhiteOmeletNutrients143Cal7gCarbs(2gFiber)1gFat26gProteinIngredients(2Servings)2spray,about1/3secondPamcookingspray(0.6g)8mediumMushrooms(144g)Directions1.Spraycookingsprayontoamediumsizednon-stickcookingpan.Turnontomedium-heatandletpanwarmforupto45seconds.Cookslicedmushroomsandchoppedscallions,stirringoften,untiltender0about,2-3minutes.RemoveFromskillet.2.Inamediumbowl,beateggwhiteswithdashofsaltandpepper.Re-spraycookingsprayandreturntheskillettomediumheat.Cooktheeggwhitesuntiltheybegintoset,1to2minutes.Topwiththevegetables.Foldtheeggwhitesoverthefilling.3.Fliponeedgeoftheeggontoitselftoformahalf-moonshape.Allowtheomelettocookalittlewhilelongeroneachside.

Snack-Apples

Nutrients398Cal67gCarbs(9gFiber)4gFat27gProtein1medium(3"dia)AlmondMangoProteinShakeIngredients(1Shake)11/4cup,slicedMangos(206g)1scoop(30g)Wheyproteinpowder(30g)1cupAlmondmilk(240g)Directions1.Combineallingredientsinablenderandpulseuntilsmooth.Enjoy!

Snack-Yogurt&CantaloupeNutrients188Cal21gCarbs(1gFiber)1gFat24gProteinIngredients(1Serving)8ozNonfatgreekyogurt(227g)1cup,cubesMelons(160g)Directions1.Cutcantaloupeintopiecesandmixwithyogurt.Enjoy!

Day9

Breakfast-BananaEggPancakesNutrients496Cal55gCarbs(6gFiber)20gFat28gProteinIngredients(4Pancakes)2medium(7"to7-7/8"long)Banana(236g)4largeEgg(200g)Directions1.Mashtheripebanana.2.Beattheeggsandstirinthebanana.3.Pourontolightlyoiledfryingpan.Flipwhenbubbles.Youcanusuallymake2smallpancakesper2eggs/1banana.

Lunch-TunaWrap

Nutrients362Cal40gCarbs(5gFiber)11gFat27gProteinIngredients(1Serving)1mediumEgg(44g)1tortilla(approx7-8"dia)Tortillas(46g)2tbspHummus(30g)1/2smallRedbellpepper(37g)1/3mediumPickles(12g)1/2cupgratedCarrots(55g)1/2cup,solidorchunksTuna(77g)Directions1.Boilegg,removefromheat,cover,andletsitfor10minutesbeforeshellingandchopping.2.Heatyourtortillainthemicrowavefor20seconds.Chopremainingingredientsandmixwell.Assemblemixtureinthetortillawrap.Enjoy!

Dinner-AntsonaLogNutrients417Cal43gCarbs(6gFiber)25gFat13gProteinIngredients(1Serving)2stalks,large(11incheslong)Celery(128g)3tbspPeanutbutter(48g)1/4cup(notpacked)Raisins(36g)Directions1.WashCelery,smearpeanutbutterintoscoopsideofcelery.Placeraisinsinpeanutbutterandenjoy!

Snack-Carrotswithhummus

Nutrients175Cal22gCarbs(8gFiber)7gFat7gProteinIngredients(1Shake)5tbspHummus(75g)1cupstripsorslicesCarrots(122g)Directions1.Dipcarrotsintohummus,eat.

Snack-VeryGreenVeggieProteinSmoothieNutrients147Cal10gCarbs(4gFiber)6gFat14gProteinIngredients(1Serving)3/4cupWater(178g)1/2scoop(30g)Wheyproteinpowder(15g)1slices(1"dia)Gingerroot(2.2g)1/4cupchoppedCelery(25g)1/4cupslicesCucumber(26g)1/4cup,cubesAvocados(38g)1/2cup,choppedKale(34g)1/2cupSpinach(15g)Directions1.Combineallingredientsinablenderandpulseuntilsmooth.Enjoy!

Day10

Breakfast-ClassicOmeletNutrients299Cal1gCarbs(0gFiber)24gFat19gProteinIngredients(1Omelet)2largeEgg(100g)1tspVegetableoil(4.7g)1ozCheddarcheese(28g)Directions1.Cracktwoeggsintoabowlandwhiskuntilpaleyellow.Donotwhisktoomuchortheeggswillfallapartinthepan.Putoilintoasmalltomediumsizednon-stickcookingpan.Turnontomedium-heatandletpanwarmforupto45seconds.Pourineggs.Waitabout10secondsbeforepullingtheedgeoftheeggstowardthecenter.Repeatthisprocessuntiltheeggsformacrepe-likeconsistency.(Youmayhavetotiltthepantoallowtheliquideggtofillgapsandcook.)Whentheeggsaremostlycooked(aftermaybeaminuteandahalf)sprinkleyourcheese.Youmaynowaddsaltandpepperifyouwish.Almostanycheeseworksforatastyomelet.Youcanevenaddvegetablesormeat.Fliponeedgeoftheeggontoitselftoformahalf-moonshape.Allowtheomelettocookalittlewhilelongeroneachside.

Serveimmediately!

Lunch-Tuna&WhiteBeanSalad

Nutrients361Cal43gCarbs(10gFiber)8gFat31gProteinIngredients(1Serving)3/4cupWhitebeans(197g)1/2canTuna(83g)1stalkOnions(12g)1/2tbspLemonjuice(7.5g)1/2tbspOliveoil(6.8g)1/4tspSalt(1.5g)1/4tspPepper(0.5g)Directions1.Pourbeansintoacolanderandrinsewithwater.Allowtheexcesswatertodrainoff.2.Drainthecanoftuna.Combinethedrainedbeansandtunainabowl.Thinlyslicethegreenonionsandaddtobowlaswell.3.Addtheoliveoilandlemonjuicetothebowl,alongwithsaltandpepper.Stirtocombine.Tastethemixtureandaddsalt,pepper,orlemonjuicetoyourliking.Serve!

Dinner-SimpleVeggieQuesadillasNutrients318Cal39gCarbs(3gFiber)15gFat8gProteinIngredients(1Serving)1/4medium(approx2-3/4"long,2-1/2dia.)Redbellpepper(30g)1/4medium(2-1/2"dia)Onions(28g)1/2pepperJalapenopeppers(7g)2tortillamedium(approx6"dia)Tortillas(60g)1/4ozCheddarcheese(7.1g)1/4mediumwhole(2-3/5"dia)Tomatoes(31g)1/2tbspVegetableoil(7g)1/2tbspFreshcilantro(0.5g)1tbspSourcream(15g)1tbspLimejuice(15g)Directions1.Frypepper,jalapeño,andonionovermedium-highheatuntilsoft2.Brushtortillasononesidewithoil.Onuncoatedsidesplacehalfthecheese,followedbypepperandonionmixture,cilantroandremainingcheese.Topwithothertortillas,coatedsideup.3.Fry4-5minutesonmediumheatturningonce,untillightlybrownedandthecheesehasmelted.4.Serve,toppedwithlimewedges,morecilantroandsourcreamtotaste.

Snack-CottageCheese&Raspberries

Nutrients195Cal13gCarbs(4gFiber)3gFat29gProteinIngredients(1Serving)1cup,(notpacked)Cottagecheese(226g)1/2cupRaspberries(62g)Directions1.Combinecottagecheeseandraspberries;serve.

Snack-StrawberryProteinYogurtSmoothieNutrients423Cal28gCarbs(9gFiber)10gFat55gProteinIngredients(1Smoothie)11/2cupWater(355g)2scoopRiceprotein(60g)1tbspAlmondbutter(16g)8large(1-3/8"dia)Strawberries(144g)6cubeIcecubes(133g)3tbspVanillayogurt(45g)Directions1.Combineallingredientsinablenderandpulseuntilsmooth.Enjoy!

Day11

Breakfast-EgginaBasketNutrients193Cal12gCarbs(2gFiber)11gFat10gProteinIngredients(1Slice)1largeEgg(50g)1/2dashSalt(0.2g)1/2dashPepper(0.1g)1/2tbspButter(7.1g)1sliceWhole-wheatbread(28g)Directions1.Usingabiscuitcutteroraglass,cutaholeinthecenterofeachslicesofbread.2.Meltthebutterinanonstickskilletovermediumlowheat,addtheslicesofbread(withtheholeinthecenter)andcrackaneggrightinthecenter.3.Seasontheegglightlywithsaltandpepperandletitcookfor1to2minutesoneachside.Makesureyoualsoaddthepiecesofthebreadthatyouhavecutout,

placethemintheskilletalongwiththeeggsinabasketandcookthatforthesameamountoftime.

Lunch-CornTunaSala

Nutrients252Cal17gCarbs(2gFiber)6gFat35gProteinIngredients(1Serving)1canTuna(165g)1tbspLightmayonnaise(15g)1/2can(12oz)yieldsCorn(106g)Directions1.Mixallingredientstogetherinabowl.2.Servewithbreadorsideofchoice

Dinner-StickyGarlicNoodlesNutrients558Cal42gCarbs(2gFiber)28gFat33gProteinIngredients(2Servings)2/3cupEggnoodles(107g)2tbspButter(28g)1/3cupchoppedOnions(24g)11/3tbspBrownsugar(12g)2cloveGarlic(6g)11/3tspLiquidaminos(6.7g)Directions1.Boilthenoodlesaccordingtopackagedirectionsuntilaldente,drain,andsetaside.2.Meanwhileinasaucepanovermedium-highheatmeltthebutter.Addthegreenonionsandgarlicandstirforabout1minuteuntilfragrant.3.Addthesugarandstirvigorouslyuntilitiscompletelydissolved.Addliquidaminosandmixinthoroughly.4.Tossthenoodleswiththesauce,plateandgarnishwithfreshgreenonions.Enjoy!Chickenbreast1breastfillet

Snack-Peaches&AlmondButteronToast

Nutrients198Cal22gCarbs(4gFiber)10gFat8gProteinIngredients(1Serving)1/2medium(2-2/3"dia)Peaches(75g)1sliceWhole-wheatbread(28g)1tbspAlmondbutter(16g)Directions1.Toastbread.Whilebreadistoasting,cuthalfofapeachintoslices.2.Toptoastwithalmondbutterandslicedpeaches.Enjoy!

Snack-ApplesandAlmondButteronToastNutrients263Cal40gCarbs(8gFiber)10gFat7gProteinIngredients(1Serving)1sliceWhole-wheatbread(28g)1tbspAlmondbutter(16g)1medium(3"dia)Apples(182g)Directions1.Toastbread.Whilebreadistoasting,cuthalfofanappleintoslices.2.Toptoastwithalmondbutterandslicedapples.Enjoy!

Day12

Breakfast-Multi-grainToastwithAlmondButterandHoneyNutrients217Cal19gCarbs(4gFiber)14gFat7gProteinIngredients(1Serving)1sliceregularMulti-grainbread(26g)1tspButter(4.7g)1tbspAlmondbutter(16g)1/4tbspHoney(5.3g)Directions1.Toastbread.Topbreadwithbutter,almondbutter,andthenhoney.Enjoy!

Lunch-PenneWithBlackBeans

Nutrients527Cal95gCarbs(13gFiber)7gFat30gProteinIngredients(2Servings)3.2ozWholewheatpasta(91g)0.8canTomatoes(152g)0.4cupCannedblackbeans(104g)0.4package(10oz)Spinach(114g)0.2cupParmesancheese(16g)Directions1.Cookpastaaccordingtopackagedirections(anytypewillwork,butpenneisideal).2.Inlargesaucepan,combinethetomatoesandbeans,andbringtoaboil.3.Reduceheatandsimmeruncoveredfor10minutes.4.Addspinach,cookandstirfor2minutes,oruntilspinachiswilted.5.Drainpasta,topwiththetomatomixture.Sprinklewithcheese.

Dinner-TilapiaPiccatawithSnapPeasNutrients408Cal28gCarbs(5gFiber)15gFat33gProteinIngredients(1Serving)1/4spray,about1/3secondPamcookingspray(0.1g)5ozTilapia(142g)1/4tspSalt(1.5g)1/8cupLemonjuice(31g)1/3tbsp,drainedCapers(3g)3/4cupSnapbeans(83g)1tbspButter(14g)0.528potatomedium(2-1/4"to3-1/4"dia)Redpotatoes(113g)2flozWhitewine(59g)1slice(1/8lemon)Lemons(7g)Directions1.Heatgrill.Foldfour18-inch-longpiecesoffoilinhalf;unfoldandcoatinsidewithcookingspray.2.Seasontilapiawith1/2teaspoonsalt;place1filletincenterof1halfofeachpieceoffoil.Sprinkleeachfilletwith2tablespoonslemonjuiceand1teaspooncapers.Tosssnappeaswithpotatoesandremaining1/2teaspoonsalt;divideevenlyamongpackets.Doteachfilletwith1tablespoonbutter.Foldfoiltocloseandcrimp2sidesofeachpacket,leaving1sideopen;pour1/4cupwineintoeachpacket.Crimpthirdsideofpacketstoseal;placeongrill;closelid,andcookuntilpacketsarefullypuffed,about12minutes.3.Carefullycutfoiltoopen.Servewithlemonwedges.

Snack-Almonds

Nutrients164Cal6gCarbs(4gFiber)14gFat6gProteiIngredients(1Ounce)1oz(23wholekernels)Almonds(28g)

Snack-CottageCheese&StrawberriesNutrients189Cal13gCarbs(2gFiber)3gFat29gProteinIngredients(1Serving)1/2cup,slicedStrawberries(83g)1cup,(notpacked)Cottagecheese(226g)Directions1.Mixcottagecheesewithslicedstrawberriesandserve.

Day13

Breakfast-CurryCheddarScrambledEggsNutrients437Cal2gCarbs(1gFiber)32gFat32gProteinIngredients(2Servings)1/2tspCurrypowder(1g)2dashSalt(0.8g)2dashPepper(0.2g)4largeEgg(200g)4tbsp,shreddedCheddarcheese(28g)1tspButter(4.7g)Directions1.Sprinklethecurrypowder,saltandpepperontothebeateneggs;beattogetheruntilwellblended.StirintheCheddarcheese.2.Meltthemargarineinaskilletovermediumheat.Pourintheeggs,andcook,stirringconstantlyuntilfirmedtodesiredtemperature,3to5minutes.

Lunch-Hummuspocketsandwich

Nutrients445Cal55gCarbs(13gFiber)20gFat17gProteinIngredients(1Pocket)3cherryTomatoes(51g)1pita,large(6-1/2"dia)Pitabread(64g)1/2cupHummus(123g)1/4cupAlfalfasprouts(8.3g)1/2tbspOliveoil(6.8g)Directions1.Rinsecherrytomatoesandcutintohalves.2.Sliceanopeningatthetopofeachpitaandspreadhummusontheinsideofeach.Stuffwithalfalfasproutsand6tomatohalves.Drizzleoliveoiloverthesandwichfillingandserve.

Dinner-SkiletCreamyLemonChickenNutrients402Cal8gCarbs(0gFiber)12gFat57gProteinIngredients(1Serving)1breast,boneandskinremovedChickenbreast(236g)1/3tbspButter(4.7g)1/3tbspGarlic(2.8g)1/2cupChickenstock(120g)11/3flozWhitewine(39g)0.042cupLemonjuice(10g)1/4tspWheatflour(0.6g)1/3tbsp,drainedCapers(3g)0.167tbspParsley(0.6g)Directions1.Inanonstickskillet,heatoliveoilovermedhigh.Stirin1tbspofthebutteruntilmelted.Addthethinlypoundedchicken.Cook5mintobrown,thenreduceheattomed.Turnchickenandcookabout4-5minutesmoreuntiljuicerunsclearwhenpierced.Transferchickentoawarmdish.2.Lowerheatifneededtomaintainmedium-lowtomediumheatsoasnottoscorchthegarlic,thenaddgarlictothedrippingsintheskillet.3.Inacupmixstock,wine,lemonjuice,and11/2teaspoonsofflouruntilsmooth.Stirintomixtureinskillet.Scrapeskillettoincorporateanybrownedbitsfromthechicken.4.Heattoaboil,boil1minute.Stirincapersandremaining1tablespoonofbutter,simmeruntilthickened.Poursauceoverchicken,sprinklewithparsleyandgarnishwithadditionallemonslices.

Snack-Turkey,GoatCheese,andAvocadoRolls

Nutrients196Cal10gCarbs(5gFiber)15gFat7gProteinIngredients(1Roll)1leafouterLettuce(28g)1sliceDelicutturkey(10g)1tbspGoatcheese(15g)1tbspMixednuts(8.6g)1/4fruitAvocados(50g)1/4medium(approx2-3/4"long,2-1/2dia.)Redbellpepper(30g)Directions1.Topeachlettuceleafwithaturkeyslice.Spreadeachturkeyslicewith1tbspgoatcheese.Sprinkle1tspnutsoneachrollandtopwith1slicedavocado.Rollandgarnishwithchoppedbellpepper,ifdesired.Enjoy!

Snack-KiwiBerrySmoothieNutrients148Cal37gCarbs(8gFiber)1gFat2gProteinIngredients(1Serving)1/2cupBlueberries(74g)1/2cupRaspberries(62g)1/2fruit(2"dia)Kiwifruit(35g)1/2medium(7"to7-7/8"long)Banana(59g)Directions1.Placealltheingredientsinablenderandpuréeuntilsmooth.

Day14

Breakfast-OatbranandcinnamonNutrients119Cal32gCarbs(8gFiber)3gFat8gProteinIngredients(1Cup)1/2cupOatbran(47g)1/2tspCinnamon(1.3g)1cupWater(237g)Directions1.Cookoatbraninwaterinmicrowavefor2-3minutes.Letcoolfor2minutes,itwillbehot!2.Addcinnamonontoptotastewhencooked.

Lunch-SimpleCapreseSandwich

Nutrients707Cal104gCarbs(5gFiber)17gFat34gProteinIngredients(2Sandwiches)2slice,large(6"x2-1/2"x1-3/4")Sourdoughbread(192g)2ozMozzarellacheese(57g)4slice,medium(1/4"thick)Tomatoes(80g)Directions1.Cutlargesliceofsourdoughinhalf(orusetwosmallslices).Toponeslicewith1ozofslicedmozzarella,andthentwoslicesoftomatoes.Flavorismild,soseasonwithsaltpepperifdesired.

Dinner-PaleoTurkeyBurgersNutrients265Cal8gCarbs(5gFiber)16gFat24gProteinIngredients(1Serving)4ozGroundturkey(114g)1/4tspOnionpowder(0.6g)1/4tspPaprika(0.5g)3/8tspSalt(2.3g)1/8tspPepper(0.3g)1/8tspCorianderseed(0.2g)1/4pinchCayennepepper(0.1g)1/2stalkOnions(6g)1/4mediumwhole(2-3/5"dia)Tomatoes(31g)1/4fruitAvocados(50g)1/2cupSpinach(15g)Directions1.Addthegroundturkey,onionpowder,paprika,salt,pepper,coriander,cayenne,andgreenonionstoalargebowlandstirtocombine.Useyourhandstoformintoburgerpatties.2.Heatthegrilltomedium-highheatandcooktheburgersfor5-6minutesoneachside,oruntilcookedthrough.Servetheburgersoverslicedtomato,spinach,andavocado.

Snack-CottageCheese&Raspberries

Nutrients195Cal13gCarbs(4gFiber)3gFat29gProteinIngredients(1Serving)1cup,(notpacked)Cottagecheese(226g)1/2cupRaspberries(62g)Directions1.Combinecottagecheeseandraspberries;serve.

Snack-Yogurt&MangoNutrients233Cal33gCarbs(3gFiber)2gFat24gProteinIngredients(1Serving)1cup,slicedMangos(165g)8ozNonfatgreekyogurt(227g)Directions1.Cutupmangoandmixintoyogurt.Enjoy!

Day15

Breakfast-TomatilloandAvocadoScrambleNutrients337Cal8gCarbs(4gFiber)22gFat27gProteinIngredients(1Serving)1largeEgg(50g)3/4cupEggwhite(182g)1dashSalt(0.4g)1dashPepper(0.1g)2tspOliveoil(9g)1/4fruitAvocados(50g)1/4cup,choppedordicedTomatillos(33g)Directions1.Combineeggandeggwhitesinbowl.Seasonwithsaltandpepperandwhisk.2.Heatskilletonmedium-lowheat.Oncehotaddoil.3.Addeggmixture,cook,stiroccasionallyfor3to4minutesoruntileggsareset4.Topeggswithavocadoandtomatillosalsa.Serveimmediatelyandenjoy!

Lunch-Turkey,Ham,andAvocadoonRye

Nutrients249Cal28gCarbs(10gFiber)11gFat15gProteinIngredients(1Sandwich)2sliceRyebread(46g)3sliceDelicutturkey(30g)1sliceovalSlicedham(27g)3slice,medium(1/4"thick)Tomatoes(60g)1leafouterLettuce(24g)1/4fruitAvocados(50g)Directions1.Toponesliceofbreadwiththeturkey,ham,tomato,avocado,andlettuce.Finishwithremainingsliceofbread.Enjoy!

Dinner-PastawithRedSauceandMozzarellaNutrients372Cal57gCarbs(11gFiber)9gFat18gProteinIngredients(1Serving)1cupWholewheatpasta(140g)1cupPastasauce(257g)1ozMozzarellacheese(28g)Directions1.Preparepastaasperpackagedirections;drain.2.Putpastainbowl,drizzlepastasauceontop,mixin,putshreddedmozzarellacheeseontop,andheatinmicrowavefor2minutes.Enjoy!

Snack-PeachProteinSmoothie

Nutrients345Cal47gCarbs(2gFiber)4gFat34gProteinIngredients(1Shake)1tbspHoney(21g)1scoop(30g)Wheyproteinpowder(30g)1medium(2-2/3"dia)Peaches(150g)1cupLowfatmilk(244g)Directions1.Combineallingredientsinablenderandpulseuntilsmooth.Addiceifdesired.

Snack-DarkChocolatePeanutButterEnergyBitesNutrients267Cal31gCarbs(5gFiber)15gFat8gProteinIngredients(1Serving)0.042cupHoney(14g)0.083cupPeanutbutter(22g)0.042cupCocoa(3.6g)0.083tbspVanillaextract(1.1g)0.833tbspWater(12g)0.042cup,chipsDarkchocolate(7g)0.167cupRolledoats(13g)Directions1.Addthehoney,peanutbutter,cocoapowder,andthevanillaextracttoyourfoodprocessor.2.Processthemixtureonhighspeeduntilit'ssmoothwithnolargechunks,scrapingdownthesidestomakesureeverythingisincorporated.3.Continueprocessingonhighspeed,addingthewateronetablespoonatatimeuntilthemixtureissoft.4.Transferthepeanutbuttermixturetoabowlandaddtheoatsandthechocolatechips.5.Stireverythingtogetherwellwithawoodenspoonorrubberspatula,andthenrollthemixtureintoabout16balls.6.Placetheballsinaparchment-linedcontainerandstorethemintherefrigerator.Enjoy!

Day16

Breakfast-PeachCobblerParfaitNutrients242Cal38gCarbs(3gFiber)6gFat11gProteinIngredients(1Serving)1/4tspCinnamon(0.7g)2tbspGranola(15g)2/3cup(8floz)Vanillayogurt(163g)1/4cup,halvesorslicesPeaches(62g)Directions1.Layerabowlwithyogurt,peaches,granola,andcinnamon.Mixtogether,ifdesired,andenjoy!

Lunch-CurryChickenSalad

Nutrients406Cal6gCarbs(2gFiber)17gFat54gProteinIngredients(2Servings)1/3tspOliveoil(1.5g)1breast,boneandskinremovedChickenbreast(236g)1stalks,large(11incheslong)Celery(64g)0.167cupLightmayonnaise(40g)2/3tspCurrypowder(1.3g)Directions1.Tocookchicken,firstpoundoutchickenbreastabittothesamethicknessbycarefullyusingakitchenmalletorthebackofaheavyjar.Cookinanonstickpanovermediumheatwithaboutatspofoliveoil,about4minutespersideoruntilcookedthroughcompletelywithoutanypinkinthemiddle.2.Inamediumbowl,stirtogetherthechicken,celery,mayonnaise,andcurrypowder.

Dinner-SautéedFlankSteakandOnionswithCheddarCheeseNutrients355Cal12gCarbs(3gFiber)19gFat33gProteinIngredients(4oz)4ozBeefflank(113g)1/4tbspOliveoil(3.4g)5/8large(2-1/4perpound,approx3-3/4"loRedbellpepper(102g)1/2medium(2-1/2"dia)Onions(55g)1/4tspSalt(1.5g)1/4tspPepper(0.5g)1/4cup,shreddedCheddarcheese(28g)Directions1.Preheatgrilltomediumandoilthegrates.Placesteakonthegrillandcookabout4minutespersideformedium-rare.2.Removefromgrill,cutintobitesizepieces.3.Heatoilinapanovermediumheat.Sautétheveggiesuntiltenderandaddthemeat.Sautéuntilmeatisnolongerpink.Seasonwithsaltandpepper.4.Sprinkleshreddedcheddarcheeseontop.Mixintomeltifdesired.Servehotandenjoy!

Snack-TomatoandHummusonRye

Nutrients213Cal33gCarbs(9gFiber)7gFat8gProteinIngredients(1Sandwich)2sliceRyebread(46g)1/4cupHummus(62g)3slice,medium(1/4"thick)Tomatoes(60g)Directions1.Spreadhummusontobread.Toponeofthesliceswiththetomato.Finishwithremainingsliceofbreadandenjoy!

Snack-BasicproteinshakeNutrients242Cal15gCarbs(0gFiber)6gFat32gProteinIngredients(1Cup)30gramsWheyproteinpowder(30g)1cupReducedfatmilk(244g)Directions1.Addwheytomilk,stiruntilnochunksofwheyareleftinthemilk.

Day17

Breakfast-PeanutButterProteinOatsNutrients390Cal33gCarbs(5gFiber)14gFat36gProteinIngredients(1Serving)1/4cupOats(39g)1scoop(30g)Wheyproteinpowder(30g)1/2cupWater(118g)11/4tbspPeanutbutter(20g)Directions1.Putoatsandproteinpowderinamicrowaveablebowl.Addwaterandmixwell.Heatforabout2minutes.Stirwell,addasplashofmilk(ormilksubstitute),andaddpeanutbutter.Mixwell.Enjoy

Lunch-TurkeySalad

Nutrients276Cal4gCarbs(1gFiber)9gFat42gProteinIngredients(1Serving)1cup,choppedordicedTurkey,darkmeat(142g)1cupshreddedLettuce(47g)1tbspMayonnaise-likedressing(15g)1servingTableBlendSaltFreeSeasoningBlend(1g)1dashSalt(0.4g)1dashPepper(0.1g)1tspLemonjuice(5.1g)Directions1.Putseasonings,lemonjuice,turkey,andmayoinabowl.Mixwell.Serveontopoflettuce.

Dinner-MicrowaveBlackBeanBurgerNutrients437Cal49gCarbs(10gFiber)17gFat29gProteinIngredients(1Serving)1burgerChipotleBlackBeanVeggieBurger,frozen(119g)1slice(1oz)Provolonecheese(28g)1rollHamburgerbun(43g)4chipPickles(30g)1tspor1packetMustard(5g)1leafouterLettuce(24g)Directions1.Microwaveburgeraccordingtodirections.Topwithcheeseandreturntomicrowavefor30secondsoruntilcheesehasmelted.2.Slicebuninhalf.Topwithburger,pickles,lettuce,andmustard.

Snack-AlmondsandBlueberriesYogurtSnack

Nutrients218Cal20gCarbs(3gFiber)7gFat21gProteinIngredients(373g)3/4cupNonfatgreekyogurt(180g)1/2cupBlueberries(74g)10almondAlmonds(12g)Directions1.Placetheyogurtinabowlandtopwiththeblueberriesfollowedbytheslicedalmonds.Enjoy!

Day18

Breakfast-BasicscrambledeggsNutrients273Cal2gCarbs(0gFiber)20gFat19gProteinIngredients(1Serving)3largeEgg(150g)1/2tbspButter(7.1g)1/2tbspchoppedChives(1.5g)1/2tbsp,groundTarragon(2.4g)1/2dashSalt(0.2g)1/2dashPepper(0.1g)Directions1.Whisktheeggsinamediumbowlanduntilbrokenup.Seasonwithapincheachofsaltandpepperandbeattoincorporate.Place2tablespoonsoftheeggsinasmallbowl;setaside.2.Heata10-inchnonstickfryingpanovermedium-lowheatuntilhot,about2minutes.Addbuttertothepanand,usingarubberspatula,swirluntilit’smeltedandfoamyandthepanisevenlycoated.Pourinthelargerportionoftheeggs,sprinklewithchivesand/ortarragon(ifusing),andletsitundisturbeduntileggsjuststarttosetaroundtheedges,about1to2minutes.Usingtherubberspatula,pushtheeggsfromtheedgesintothecenter.Letsitagainforabout30seconds,thenrepeatpushingtheeggsfromtheedgesintothecenterevery30secondsuntiljustset,foratotalcookingtimeofabout5minutes.

3.Addremaining2tablespoonsraweggandstiruntileggsnolongerlookwet.Removefromheatandseasonwithsaltandpepperasneeded.Serveimmediately.

Lunch-QuickSalsaTunaWrap

Nutrients282Cal12gCarbs(8gFiber)10gFat42gProteinIngredients(1Serving)1canTuna(165g)2tbspSalsa(32g)1itemTortilla(2g)3/4ozCheddarcheese(21g)Directions1.Combinetunaandsalsa.Placeonthetortillaandtopwithcheese.Enjoy!

Dinner-TofuSaladNutrients265Cal23gCarbs(6gFiber)16gFat9gProteinIngredients(1Serving)2cupshreddedLettuce(94g)1/2cupcherrytomatoesTomatoes(75g)1sliceTofu(84g)1tbspOliveoil(14g)1cup,choppedOnions(160g)Directions1.Gentlymixtheingredientsinabowl.

Snack-HummusandVeggieSandwich

Nutrients532Cal76gCarbs(16gFiber)16gFat26gProteinIngredients(2Sandwiches)1/2cupHummus(123g)4sliceWhole-wheatbread(112g)2slice,medium(1/4"thick)Tomatoes(40g)2cupslicesCucumber(208g)2leafouterLettuce(48g)Directions1.Spreadhummusontoasliceofbread.Topwithslicedtomato,cucumber,andlettuce.Finishwithremainingsliceofbreadandenjoy!

Snack-HoneyAvocadoSmoothie

Nutrients269Cal25gCarbs(6gFiber)13gFat14gProteinIngredients(1Serving)1/2scoop(30g)Wheyproteinpowder(15g)1cupAlmondmilk(240g)1/2fruit,withoutskinandseedAvocados(68g)5cubeIcecubes(111g)1/2tbspHoney(11g)1packetSucralose(1g)Directions1.Placeallingredientsinablenderandpuréeuntilsmooth.Addmoremilktothinifdesired.

Day19

Breakfast-DenveromeletNutrients362Cal7gCarbs(2gFiber)24gFat27gProteinIngredients(1Omelet)2extralargeEgg(112g)'2tbspchoppedOnions(20g)1/4cup,choppedRedbellpepper(37g)2sliceSlicedham(56g)2tbsp,shreddedCheddarcheese(14g)1tspButter(4.7g)Directions1.Chopupyouronionsandbellpepper.2.Meltbutterinaskillet.Sauteonion,bellpepper,haminthebutteruntiltheonionstartstobecometranslucent.3.Stirtheeggsandcheeseintothepan,thencookuntillightlybrownonthebottom.Thenflipoverandlightlybrowntheoppositeside.Addadashofsaltandpepperifdesired.Theneat!

Lunch-ALT(Avocado,Lettuce,andTomato)Sandwiches

Nutrients522Cal59gCarbs(14gFiber)18gFat32gProteinIngredients(2Servings)2slice(1oz)Swisscheese(56g)6sliceCucumber(42g)1/2fruit,withoutskinandseedAvocados(68g)1/2mediumwhole(2-3/5"dia)Tomatoes(62g)2leaf,largeLettuce(30g)4sliceregularMulti-grainbread(96g)1tbspKraftmayofatfreemayonnaisedressing(16g)Directions1.Slicetomatointo4slices,sliceavocadointo4slices.Peelandcutcucumberinto12slices.2.Spreadmayonnaiseonthe8slicesofbread.Layer4sliceswith1lettuceleaf,1slicetomato,1sliceavocado,3slicescucumber,and1slicecheese;topwithremainingbreadslices.Cutsandwichesinhalfdiagonally.

Dinner-ZestyTortelliniSaladNutrients352Cal35gCarbs(3gFiber)18gFat13gProteinIngredients(1Serving)0.563cupTortellini(61g)1/4medium(2-1/2"dia)Onions(28g)1/4cupcherrytomatoesTomatoes(37g)1/4medium(approx2-3/4"long,2-1/2dia.)Redbellpepper(30g)1ozBeefsalami(28g)0.083cupRedwinevinegar(20g)1/2tbspOliveoil(6.8g)1/4tspLemonjuice(1.3g)1/4dashSalt(0.1g)1/4dashPepper(0g)1/4tbspParsley(0.9g)Directions1.Bringalargepotofsaltedwatertoaboilandcookthetortelliniaccordingtopackagedirections.Drainandrunbrieflyundercoolwatertocoolthetortellinidown.2.Inalargebowl,combinethecookedtortellini,choppedonions,bellpepper,andsalami.Whisktogetherredwinevinegar,oliveoil,lemonjuice,salt,andpepper,thentosswithpastauntilcombined.Tasteandseasonwithadditionalvinegar,salt,andpepperifnecessary.Stirinchoppedparsleyjustbeforeserving.

Snack-ApplesandAlmondButteronToast

Nutrients263Cal40gCarbs(8gFiber)10gFat7gProteinIngredients(1Serving)1sliceWhole-wheatbread(28g)1tbspAlmondbutter(16g)1medium(3"dia)Apples(182g)Directions1.Toastbread.Whilebreadistoasting,cuthalfofanappleintoslices.2.Toptoastwithalmondbutterandslicedapples.Enjoy!

Snack-Dairy-FreeChocolateAlmondFrappé

Nutrients95Cal16gCarbs(5gFiber)4gFat3gProteinIngredients(1Serving)1tbspCoffee(3g)1cupWater(237g)1cupAlmondmilk(240g)2tbspCocoa(11g)1cupIcecubes(237g)Directions1.Makeinstantcoffeeasperpackagedirections(usually1cupofwaterperpacket/1tbspofinstantcoffee).2.Combinepreparedcoffee,almondmilk,andcocoapowder.Blenduntilthoroughlymixed.3.Pourovericeandenjoy.

Day20

Breakfast-AvocadoandCottageCheeseToastNutrients384Cal36gCarbs(10gFiber)18gFat23gProteinIngredients(2Slices)1/2fruitAvocados(100g)1/2cup,(notpacked)Cottagecheese(113g)1dashSalt(0.4g)1dashPepper(0.1g)2sliceWhole-wheatbread(56g)Directions1.Mixtogetherallingredientsbutbread.Placeavocadomixtureonbreadslicesandenjoy!

Lunch-Spinach,Ham,andPearSalad

Nutrients159Cal33gCarbs(7gFiber)2gFat7gProteinIngredients(1Salad)2cupSpinach(60g)1sliceovalSlicedham(27g)1/4cup,slicedRedbellpepper(23g)1mediumPears(178g)2tspNewman'sownlowfatbalsamicvinaigrette(10g)Directions1.Tossspinach,cubedham,choppedbellpepper,andchoppedpearwithsaladdressingofyourchoice.Serveimmediatelyandenjoy!

Dinner-EnglishMuffinSpicyTunaMeltNutrients712Cal81gCarbs(11gFiber)30gFat41gProteinIngredients(2Servings)2ozTuna(57g)2ozMexicancheese(57g)2tbspGarlicpowder(19g)2tbspCrushedredpepperflakes(1.9g)2muffinEnglishmuffins(132g)4tbspLightmayonnaise(60g)Directions1.Preheatovento300degreesF.2.Mixtuna,mayo,garlic,andredpepperflakesinabowl.3.Halfandtoastenglishmuffinuntillightbrown.4.Spreadtunamixtureevenlyonenglishmuffinhalvesandplacecheeseevenlyontopoftuna.5.Bakeuntilcheeseismeltedandenglishmuffiniscrispy,usuallyabout5-10minutes.Enjoy!

Snack-QuickNoriRollwithCucumberandAvocado

Nutrients232Cal13gCarbs(5gFiber)15gFat16gProteinIngredients(1Serving)1sheetsSeaweed(2.6g)1/2cupslicesCucumber(52g)1/4fruitAvocados(50g)2sliceTofu(168g)1/4cupAlfalfasprouts(8.3g)1tbspSoysauce(16g)1tspSesameseeds(5g)Directions1.Placeasheetofnorionacleananddrycuttingboard,shinysidedownandlongestedgefacingyou.2.Startingfromtheleftedge,arrangethecucumberslicesinoverlappingrowsonthenori,leavinga1-inchmarginofuncoverednoriatrightedge.Sprinklewithsesameseeds.3.Arrangeavocado,tofu,sproutsinaneven,verticalpattern,2inchesfromtheleftedge.4.Rotatethecuttingboardbyaquarterofaturncounter-clockwisesotheuncoveredstripofnoriisfurthestfromyou.Usingbothhands,startrollingthesheetofnorifromtheedgeclosesttoyou,foldingitupandoverfilling,thenrollingittightlyawayfromyou.5.Justasyou'reabouttoreachtheuncoveredstripofnoriattheend,dipyourfingertipsinwateranddabthenorilightlysoitwillstickandcreateaseal.6.Sliceintohalvesorthickslicesusingasharpchefknife.Servewithsoysaucefordipping.

Snack-Yogurt&Bananachips

Nutrients163Cal11gCarbs(0gFiber)3gFat23gProteinIngredients(1Serving)8ozNonfatgreekyogurt(227g)0.2ozBananachips(5.6g) Directions1.Chopupbananachipsandmixintoyogurt.Enjoy!

Day21

Breakfast-NonfatyogurtNutrients137Cal19gCarbs(0gFiber)0gFat14gProteinIngredients(1Bowl)1cup(8floz)Nonfatyogurt(245g)Directions1.Scoopyogurtintoacuporbowl.Tosweeten,tryaddingasugar-freesweeteneroratinybitofhoneyandstir.

Lunch-MexicanCottageCheeseSalad

Nutrients669Cal79gCarbs(27gFiber)6gFat78gProteinIngredients(2Servings)2cup,(notpacked)Cottagecheese(452g)1cupSalsa(259g)1cupCannedblackbeans(260g)4cupshreddedLettuce(188g)Directions1.Mixsalsa,cottagecheese,andblackbeanstogetherwell.Serveontopoflettuceandenjoy.

Dinner-PastawithSun-DriedTomatoPestoandFetaCheeseNutrients347Cal55gCarbs(2gFiber)10gFat15gProteinIngredients(1Cup)21/4ozWholewheatpasta(64g)0.188cupSun-driedtomatoes(21g)0.063cupleaves,wholeBasil(1.5g)21/2almondAlmonds(3g)1/2tbspParmesancheese(2.5g)1/4tbspGarlic(2.1g)1/8tspSalt(0.8g)0.063tspPepper(0.1g)1/8cup,crumbledFetacheese(19g)Directions1.Cookpastaaccordingtothepackagedirections.Drainthroughasieveoverabowl,reserving1cupcookingliquid.Returnpastatopan.2.Whilepastacooks,placetomatoesandnext6ingredients(throughblackpepper)inafoodprocessor;processuntilfinelychopped.3.Combinetomatomixtureandthereserved1cupcookingliquid,stirringwithawhisk.Addtopasta;tosswelltocoat.Sprinklewithfeta.4.Serveimmediatelyandenjoy!

Snack-TunawithAvocado

Nutrients295Cal18gCarbs(7gFiber)19gFat18gProteinIngredients(1Serving)1/2fruitAvocados(100g)0.063cupchoppedOnions(4.4g)1tbspchoppedOnions(10g)1/8cup,slicedPickles(21g)1/4can(12.5oz),drainedTuna(79g)1tbspLightmayonnaise(15g)1/2dashSalt(0.2g)1/2dashPepper(0.1g)Directions1.Cubeandscoopavocadointoabowl.2.Chopgreenonion,redonion,andpickle;addtobowl.3.Draintuna,addtobowl,breakup.4.Addmayo,salt,andpepper.5.Mixwellandenjoy!

Snack-HummusonRye

Nutrients203Cal29gCarbs(10gFiber)7gFat10gProteinIngredients(1Sandwich)1/4cupHummus(62g)2sliceRyebread(46g)1slicePickles(7g)1slice,medium(1/4"thick)Tomatoes(20g)1leafouterLettuce(24g) Directions1.Thisisaprettysimple,nutritious,andsatisfyingsandwich.Ifyouareabigeateryoucanaddsomeadditionalhummus.

Day22

Breakfast-BlueberryandSunflowerSeedSteelCutOatmealNutrients443Cal39gCarbs(7gFiber)18gFat35gProteinIngredients(1Serving)1cupWater(237g)1/4cupSteelCutOrganicOats(40g)1scoop(30g)Wheyproteinpowder(30g)10berriesBlueberries(14g)1ozSunflowerseedkernels(28g)Directions1.Addoatstoboilingwater.Simmerfor5minutes,stirringfrequently.After5minutes,cooktodesiredconsistency(steelcutoatscantakeanywherefrom20-30minutestotalcookingtime).2.Stirinproteinpowder,blueberries,andsunflowerseedkernels.Enjoy!

Lunch-PoachedEggswithBlackBeansandSpinach

Nutrients267Cal23gCarbs(9gFiber)10gFat21gProteinIngredients(1Serving)1tspVinegar(5g)2largeEgg(100g)3/4cupSpinach(23g)1/2cupCannedblackbeans(130g)1/4tspSalt(1.5g)Directions1.Addasmalldashofvinegartoapanofsteadilysimmeringwater.2.Crackeggsindividuallyintoasmallcup.3.Createagentlewhirlpoolinthewatertohelptheeggwhitewraparoundtheyolk.4.Slowlytiptheeggintothewater,whitefirst.Leavetocookforthreeminutes.5.Removewithaslottedspoon,cuttingoffanywispyedgesusingtheedgeofthespoon.6.Servewithasideofblackbeansandspinach.Seasonwithsalt.Enjoy!

Dinner-TortelliniSouthwestNutrients333Cal40gCarbs(3gFiber)11gFat18gProteinIngredients(1Serving)1/4tbspFreshcilantro(0.3g)1/4cup,dicedMozzarellacheese(33g)0.031tsp,groundCumin(0.1g)63.786gramsTortellini3/8cupPastasauce(96g)28.35gramsPeppersDirections1.Chopcilantro.2.Inalargepotofsaltedwaterboiltortelliniuntilaldente.Drainwell.3.Ina1-1/2quartsaucepancombinesauce,greenchilies,cilantroandcumin.Simmerovermedium-lowheatfor5minutes.4.Placetortellinionaservingplatterandpourtomatosaucemixtureevenlyoverpasta.Sprinklecheeseoversauceandserve.

Snack-PintoBeansalad

Nutrients278Cal35gCarbs(12gFiber)13gFat8gProteinIngredients(1Serving)1/2fruit,withoutskinandseedAvocados(68g)6tomatoesCherryTomatoes(58g)1/2cup,slicedRedbellpepper(46g)1medium(2-1/2"dia)Onions(110g)1leaf,mediumLettuce(8g)1/3cupPintobeans(80g)2tbspItaliandressing(30g)Directions1.Chopavocado,tomatoes,bellpepper,andonion.Tosswithchoppedlettuce,pintobeans,andItaliandressing.Serveandenjoy!

Snack-BananaPineapple"IceCream"

Nutrients236Cal61gCarbs(7gFiber)1gFat3gProteinIngredients(1Serving)2medium(7"to7-7/8"long)Banana(236g)1/3cup,crushed,sliced,orchunksPineapple(82g) Directions1.Freezebananaandpineapplechunksaheadoftime.Whenreadytomake,blendchoppedfrozenbananaandfrozenpineapplechunksinblenderorfoodprocessoruntilsmoothandcreamy.Serveimmediately

Day23

Breakfast-ProteinBananaEggPancakesNutrients345Cal30gCarbs(3gFiber)12gFat31gProteinIngredients(2Pancakes)1medium(7"to7-7/8"long)Banana(118g)2extralargeEgg(112g)2/3scoop(30g)Wheyproteinpowder(20g)Directions1.Mashtheripebanana.2.Beattheeggsandstirinthebananaandproteinpowder.3.Pourontolightlyoiledfryingpan.Flipwhenbubblesbegintoappear.Cookuntilbothsidesareevenlygoldenbrown.

Lunch-RoastBeefandCheddarSandwich

Nutrients450Cal25gCarbs(4gFiber)20gFat41gProteinIngredients(1Serving)2sliceWhole-wheatbread(56g)6slicesRoastBeef(135g)1slice(1oz)Cheddarcheese(28g)1tbspDijonmustard(15g)Directions1.Spreadmustardontoslicesofbread.Topwithroastbeefandcheddar.Bringtogetherslicestoformasandwich.Enjoy!

Dinner-TofuSaladNutrients265Cal23gCarbs(6gFiber)16gFat9gProteinIngredients(1Serving)2cupshreddedLettuce(94g)1/2cupcherrytomatoesTomatoes(75g)1sliceTofu(84g)1tbspOliveoil(14g)1cup,choppedOnions(160g)Directions1.Gentlymixtheingredientsinabowl.

Snack-TunaandAvocadoWrap

Nutrients258Cal12gCarbs(7gFiber)12gFat30gProteinIngredients(1Serving)5ozTuna(142g)1medium(4-1/8"long)Scallions(15g)1/2pepperJalapenopeppers(7g)1dashSalt(0.4g)1dashPepper(0.1g)1/2fruit(2"dia)Limes(34g)1/2fruit,withoutskinandseedAvocados(68g)2sheetsSeaweed(5.2g)2leaf,largeLettuce(30g)Directions1.Openacanoftunaandemptyintoamedium-sizedbowl;gentlybreakupthemeatwithafork.2.Chopthescallionsandjalapeñoandaddtothetuna.Mixinsalt,pepper,andaspritzoflime.3.Inaseparatebowl,mashhalfanavocadowithsalt,pepper,andtherestofthelimejuice.4.Scoopuptheguacamole,addtotheseasonedtunaandstirtocombine.5.Grabtwosheetsofnoriandplaceapieceoflettuceoneach.6.Dividethetunasaladontothelettuce,wrapitup,andenjoy!

Snack-PeanutButter&Carrots

Nutrients241Cal19gCarbs(6gFiber)16gFat9gProteinIngredients(1Serving)2tbspPeanutbutter(32g)1cupchoppedCarrots(128g) Directions1.Spreadpeanutbutteroncarrotsandenjoy!

Day24

Breakfast-BreakfastSandwichNutrients353Cal29gCarbs(3gFiber)17gFat23gProteinIngredients(1Sandwich)1extralargeEgg(56g)0.167dashSalt(0.1g)0.167dashPepper(0g)1muffinEnglishmuffins(57g)1ozDelicutturkey(28g)1slice(1oz)Cheddarcheese(28g)Directions1.Preheatovento375degreesF.Lightlyoilsix10-ounceramekinsorcoatwithnonsticksprayandplaceontoabakingsheet.2.Addoneeggtoeachramekin,beatingslightly;seasonwithsaltandpepper,totaste.Placeintoovenandbakeuntileggwhitesarecookedthrough,about12-14minutes.3.Placeoneeggoverthemuffinbottom.Topwith2slicesturkeyand1slicecheese,andthencoverwithanothermuffintoptocreateasandwich.RepeatwithremainingEnglishmuffinstomake6sandwiches.Wraptightlyinplasticwrapandplaceinthefreezer.

4.Toreheat,removeplasticwrapfromthefrozensandwichandwrapinapapertowel.Placeintomicrowavefor1-2minutes,oruntilheatedthroughcompletely.

Lunch-LavashChickenWrap

Nutrients248Cal4gCarbs(2gFiber)7gFat42gProteinIngredients(2Wrap)3/4breast,boneandskinremovedChickenbreast(177g)1/4tspOliveoil(1.1g)0.063cupchoppedOnions(4.4g)1/4tbspDijonmustard(3.8g)1cupshreddedLettuce(47g)1/8wrapFlax,OatBran&WholeWheatSquareLavash(8g)Directions1.Poundoutchickenbreasttothesamethicknessbycarefullyusingakitchenmalletorthebackofaheavyjar.Cookinanonstickpanovermediumheatwithaboutatspofoliveoil,about4minutespersideoruntilcookedthroughcompletelywithoutanypinkinthemiddle.Chopintostripsorcubes.2.Combinealloftheingredientsexceptforthelavashandlettuceinalargebowl.Thismixturecanbekeptforupto3daysinthefridge.3.Tomakeawrap,spreadahalfacupofthemixtureonawrapandtopwithhalfacupoflettuce.4.Wrapcanbeheatedupinmicrowaveslightlytomakesoft-heatupthemixturetooforahotsandwich.

Dinner-EasyParmesanZucchiniNutrients370Cal30gCarbs(6gFiber)23gFat15gProteinIngredients(2Servings)21/2mediumZucchini(490g)1tbspOliveoil(14g)1/4tspSalt(1.5g)1/4cupParmesancheese(25g)1/8cupBreadcrumbs(15g)1/2tspGarlicpowder(1.6g)Directions1.Preheattheovento350degreesF.2.Cleanthemediumzucchiniswell,cuttheendsoff,andslicethemlengthwiseintoquarterssothatyouhaveeightpieces.3.Coatthebottomofabakingdishwiththeoliveoilandplacethezucchinipiecesinthedish.4.SprinklewiththeseasoningsaltandthenwiththeParmesancheese,breadcrumbs,andgarlicpowder.5.Placeuncoveredintheovenandbakefor20minutes.6.Servetwopiecestoeachpersonasasidedish,andenjoy!

Snack-Peaches&AlmondButteronToast

Nutrients198Cal22gCarbs(4gFiber)10gFat8gProteinIngredients(1Serving)1/2medium(2-2/3"dia)Peaches(75g)1sliceWhole-wheatbread(28g)1tbspAlmondbutter(16g)Directions1.Toastbread.Whilebreadistoasting,cuthalfofapeachintoslices.2.Toptoastwithalmondbutterandslicedpeaches.Enjoy!

Snack-StrawberryProteinShake

Nutrients441Cal47gCarbs(5gFiber)11gFat41gProteinIngredients(1Serving)16flozReducedfatmilk(488g)1cupIcecubes(237g)1scoop(30g)Wheyproteinpowder(30g)1cup,thawedStrawberries(221g) Directions1.Combineallingredientsinablenderandpulseuntilsmooth.Enjoy!

Day25

Breakfast-PoachedEggsonToastNutrients156Cal18gCarbs(1gFiber)5gFat9gProteinIngredients(1Serving)1mediumEgg(44g)1slice,smallSourdoughbread(29g)1dashSalt(0.4g)1dashPepper(0.1g)Directions1.Bringwatertoasimmerinasmallpot.2.Stirthewaterandcracktheeggintothecentre.3.Letsimmerfor5minsandremovefromheattorestanother2mins.4.Putbreadinthetoaster.Serveeggontoastwithsaltandpepper.

Lunch-LimeChickenSalad

Nutrients483Cal7gCarbs(1gFiber)21gFat65gProteinIngredients(2Servings)2can(5oz)yieldsCannedchicken(250g)4tspLimejuice(20g)2dashSalt(0.8g)8leaf,largeLettuce(120g)Directions1.Combinethechicken,limejuice,andsalt(useonlyasqueezeoflimejuiceandsalttotaste).2.Arrangethebibleaves,andservethechickensaladontop.Enjoy!

Dinner-Fisherman'sQuickFishNutrients520Cal28gCarbs(1gFiber)24gFat46gProteinIngredients(2Servings)8ozCod(227g)1/2cupItaliandressing(120g)1/8cup,shreddedCheddarcheese(14g)1ozPotatochips(28g)Directions1.Preheatovento500degreesF(260degreesC).Coata9x13inchbakingdishwithnon-stickcookingspray.2.Inamediumbowl,marinatethefishfilletsinthesaladdressingforafewminutes.3.Tosstheshreddedcheeseandcrushedchipstogether.Placethemarinatedfishfilletsinthepreparedbakingdishandtopwiththecheese/chipmixture.Discardtheleftovermarinade.4.Bake,uncoveredinthepreheatedovenfor8to10minutesoruntilthefishcanbeflakedwithafork.

Snack-Turkey,Ham,andAvocadoonRye

Nutrients249Cal28gCarbs(10gFiber)11gFat15gProteinIngredients(1Sandwich)2sliceRyebread(46g)3sliceDelicutturkey(30g)1sliceovalSlicedham(27g)3slice,medium(1/4"thick)Tomatoes(60g)1leafouterLettuce(24g)1/4fruitAvocados(50g)Directions1.Toponesliceofbreadwiththeturkey,ham,tomato,avocado,andlettuce.Finishwithremainingsliceofbread.Enjoy!

Snack-AlmondButter&Celery

Nutrients217Cal10gCarbs(5gFiber)18gFat8gProteinIngredients(1Serving)2tbspAlmondbutter(32g)2stalks,large(11incheslong)Celery(128g) Directions1.Spreadalmondbutteronceleryandenjoy!

Day26

Breakfast-ScrambledEggswithBaconandMushroomsNutrients265Cal2gCarbs(0gFiber)20gFat18gProteinIngredients(1Serving)2extralargeEgg(112g)2stripBacon(24g)1/4cupdicedMushrooms(22g)Directions1.Cracktheeggsintoabowlandbeatwithaforkuntilthoroughlycombined.2.Rinsethemushroomsandpatdry.3.Heataskilletovermediumheat.4.Cookthebaconoverlowheat,thenremovefromthepananddrainonpapertowels.5.Addthemushroomtothepanandcookovermedium-lowheatuntilsoft.6.Addtheeggstothemushroomsinthepan,andcookovermedium-highheatuntilitbeginstoset.Alternatively,youcancooktheeggsseparately.7.Whilecooking,mixtheeggswithaspatulatoensureevencooking.8.Servetheeggandmushroommixturewiththebacon.

Lunch-QuickandEasyLowCarbCapreseSalad

Nutrients589Cal5gCarbs(1gFiber)48gFat34gProteinIngredients(2Servings)9tomatoesCherryTomatoes(97g)1cup,dicedMozzarellacheese(132g)2tbspOliveoil(27g)2tbsp,choppedBasil(5.3g)Directions1.Slicetomatoesandmozzarella.2.Drizzlewitholiveoil.3.Chiffonade(thinlyslice)basilandsprinkleontop.Serveimmediately.

Dinner-BalsamicZucchiniSandwichNutrients409Cal76gCarbs(12gFiber)4gFat20gProteinIngredients(1Serving)1largeZucchini(323g)2cloves,mincedGarlic(6g)1/2tbspBalsamicvinegar(8g)1/2cupWhitebeans(131g)1ozRoastedRedPeppers(27g)1/2smallRedbellpepper(37g)1roll(3-1/2"dia)Hardrolls(57g)3leaf,wholeBasil(1.5g)1/4tspPepper(0.5g)Directions1.Overmedium-highheat,sautéthezucchinistripsforabout1minute(donotovercrowdthepan).Reducetheheattomedium.Addthegarlicandbalsamicvinegarandstirimmediately.Sautéthisforabout30secondsandremovefromtheheat.2.Puréethewhitebeansandroastedredpepper.Toastthebuns.Spreadthepuréedbeansonthebottombun,thenaddthebasil,thenthezucchini,andfinishoffwithagarnishofblackpepper.

Snack-YogurtwithAvocado&Basil

Nutrients295Cal17gCarbs(7gFiber)16gFat25gProteinIngredients(1Serving)8ozNonfatgreekyogurt(227g)1/2fruitAvocados(100g)5leaf,wholeBasil(2.5g)Directions1.Topyogurtwithchoppedbasilandavocado.Enjoy!

Snack-SpinachandSeaweedSmoothieShots

Nutrients16Cal2gCarbs(1gFiber)0gFat2gProteinIngredients(1Serving)0.4tbspSeaweed(2.8g)0.1tspCayennepepper(0.2g)0.2cupSpinach(6g)0.1cupCoconutwater(liquidfromcoconuts)(24g)0.4tbspLemonjuice(6g) Directions1.Combineallingredientsinablenderuntilsmooth.Pourintoshotglassesandenjoy!

Day27

Breakfast-GreekYogurtwithBlueandBlackberriesNutrients207Cal26gCarbs(6gFiber)1gFat25gProteinIngredients(1Serving)7ozNonfatgreekyogurt(227g)1/2cupBlackberries(72g)1/2cupBlueberries(74g)Directions1.Layerblueberriesandblackberries.Topwithyogurt.Repeatlayeringasdesired.Enjoy!

Lunch-ChickenMozzarellaPastawithSun-DriedTomatoes

Nutrients578Cal52gCarbs(4gFiber)22gFat45gProteinIngredients(1Serving)1/4lbChickenbreast(113g)1/4dashSalt(0.1g)1/4dashPepper(0g)2ozPasta(57g)1/2cupSun-driedtomatoes(27g)3/4cloves,mincedGarlic(2.3g)1/8tspPaprika(0.3g)3/8cupHalfandhalfcream(91g)1/4cup,shreddedMozzarellacheese(28g)1/4tbsp,groundBasil(1.1g)0.063tspCrushedredpepperflakes(0g)Directions1.Heatalargenon-stickskilletovermedium-highheat.Spraywithcookingspray.Addcubedchickentoskillet.Seasonwithsaltandpepper.Cookuntilchickenisnolongerpinkincenter.(About10minutes.)2.Meanwhile,boilpennepastainalargepotofwateruntilcooked.Drainwater.3.Drainoilfromsun-driedtomatojar.Cuttomatoesintobite-sizepieces.Addtomatoestoskilletwiththegarlicandpaprika.Cookandstirmixtureforacoupleminutes.4.AddhalfandhalfandtheMozzarellacheesetoskillet.Stirtocombineandletmixturecometoaslightboil.Reduceheattolowandletsimmeruntilcheesemeltsandacreamysauceforms.

5.Pourdrainedpastaintotheskilletthenthebasilandcrushedredpepperflakes.Carefullystirtocombineeverything.Simmer5moreminutestoheatthrough..

Dinner-SpicyTunaMeltNutrients288Cal33gCarbs(0gFiber)10gFat18gProteinIngredients(1Serving)1ozTuna(28g)1servingThomasenglishmuffins(57g)1ozMexicancheese(28g)1tspGarlicpowder(3.1g)1tspCrushedredpepperflakes(0.3g)1tbspMayonnaise-likedressing(15g)Directions1.Mixtuna,mayo,garlic,andredpepperflakesinabowl.2.Halfandtoastenglishmuffinuntillightbrown.3.Spreadtunamixtureevenlyonenglishmuffinhalvesandplacecheeseevenlyontopoftuna.4.Bakeuntilcheeseismeltedandenglishmuffiniscrispyusuallyabout5-10minat300degreesF.

Snack-Basicproteinshake

Nutrients242Cal15gCarbs(0gFiber)6gFat32gProteinIngredients(1Cup)30gramsWheyproteinpowder(30g)1cupReducedfatmilk(244g)Directions1.Addwheytomilk,stiruntilnochunksofwheyareleftinthemilk.

Snack-AvocadoandWhiteBeanSalad

Nutrients313Cal45gCarbs(12gFiber)9gFat17gProteinIngredients(1Serving)1/3cupWhitebeans(67g)0.278cupcherrytomatoesTomatoes(41g)0.167fruit,withoutskinandseedAvocados(23g)2/3stalkOnions(8g)1/3tbspOliveoil(4.5g)1/3tbspLemonjuice(5g)0.167dashSalt(0.1g)0.167dashPepper(0g) Directions1.Placethebeans,tomatoes,avocado,andgreenonionsintoamixingbowl.Drizzlewiththeoliveoilandlemonjuice;seasonwithsaltandpeppertotaste.Gentlytossuntilcombined.Serveimmediatelyorchillovernight.

Day28

Breakfast-BlueberryParfaitNutrients339Cal37gCarbs(5gFiber)16gFat13gProteinIngredients(1Serving)1/3cupBlueberries(49g)3/4cup(8floz)Plainyogurt(184g)1/3cupGranola(41g)Directions1.Washtheblueberriesandaddthemtoabowlwiththeyogurtandgranola.Enjoy!

Lunch-Spinach,Ham,andPearSalad

Nutrients159Cal33gCarbs(7gFiber)2gFat7gProteinIngredients(1Salad)2cupSpinach(60g)1sliceovalSlicedham(27g)1/4cup,slicedRedbellpepper(23g)1mediumPears(178g)2tspNewman'sownlowfatbalsamicvinaigrette(10g)Directions1.Tossspinach,cubedham,choppedbellpepper,andchoppedpearwithsaladdressingofyourchoice.Serveimmediatelyandenjoy!

Dinner-5MinuteKetoPizzaNutrients443Cal13gCarbs(9gFiber)29gFat29gProteinIngredients(1Serving)2tbspParmesancheese(10g)11/2tbspPsylliumHusk(9g)1tbsp,leavesBasil(2.1g)2extralargeEgg(112g)2tspOliveoil(9g)11/2ozMozzarellacheese(43g)3tbspTomatosauce(46g)1tbsp,choppedBasil(2.6g)Directions1.Measureoutalldryingredientsintoabowlorcontainerthatcanfityourimmersionblender.2.Add2eggsandmixeverythingtogetherusingyourimmersionblender.Makesureyoucontinueblendingforabout30seconds,allowingthepsylliumhusktoabsorbsomeoftheliquid3.Heat2tspoliveoilinapanovermedium-highheat.Onceveryhot,spoonyourmixtureintothepanandspreadoutintoacircleshape.4.Oncetheedgeshavestartedtosetandlookslightlybrown,flipthepizzacrust.Youcanoptionallytransferittoaplateandflipfromthere.Turnthebroileronhighintheoven.5.Cookontheoppositesidefor30-60seconds,thenturnthestoveoff.Spoon3tbsplowcarbtomatosauceoverthepizzaandspread.6.Addcheese,thenputpizzaintotheoventobroil.Leaveacrackopenintheovensoyoucankeepaneyeonit.Onceit’sbubbling,removeitfromtheoven.7.Servewithsomefreshlychoppedbasiloverthetop!

Snack-RoastBeefSandwichAuJus

Nutrients364Cal29gCarbs(1gFiber)14gFat30gProteinIngredients(1Serving)12/3ozSourdoughbread(47g)12/3ozBeefround(47g)11/3ozSwisscheese(38g)1/3cupGravy,aujus(79g)Directions1.Sliceloaflengthwise(butterfly)andplaceinbroilerfor1minute.Addroastbeefthencheeseontop,broilforanother3-5minutesoruntilcheeseismelting.2.OnstovetopheatAuJusuntilwarm.Enjoy!

Snack-MorningFruityProteinShake

Nutrients325Cal42gCarbs(5gFiber)6gFat30gProteinIngredients(1Serving)1/2cupWholemilk(122g)1scoop(30g)Wheyproteinpowder(30g)20berriesBlueberries(27g)10raspberriesRaspberries(19g)1medium(7"to7-7/8"long)Banana(118g) Directions1.Combineallingredientsinablenderandpulseuntilsmooth.Enjoy!t.

Day29

Breakfast-GranolaNutrients139Cal15gCarbs(3gFiber)7gFat4gProteinIngredients(1Ounce)1ozGranola(28g)

Lunch-PaleoAvocadoTunaSalad

Nutrients364Cal16gCarbs(10gFiber)22gFat31gProteinIngredients(1Salad)1fruit,withoutskinandseedAvocados(136g)1lemonyieldsLemonjuice(47g)1tbspchoppedOnions(10g)5ozTuna(142g)1dashSalt(0.4g)1dashPepper(0.1g)Directions1.Cuttheavocadoinhalfandscoopthemiddleofbothavocadohalvesintoabowl,leavingashellofavocadofleshabout¼-inchthickoneachhalf.2.Addlemonjuiceandoniontotheavocadointhebowlandmashtogether.Adddrainedtuna,saltandpepper,andstirtocombine.Tasteandadjustifneeded.3.Fillavocadoshellswithtunasaladandserve.

Dinner-ToasterOvenMozzarellaTortillaPizzaNutrients683Cal45gCarbs(9gFiber)40gFat38gProteinIngredients(2Servings)1tspVegetableoil(4.7g)2tortillaTortillas(48g)1cupPastasauce(257g)1/2cup,dicedMozzarellacheese(66g)2ozCheddarcheese(57g)2cupSpinach(60g)Directions1.Pre-heattoasterovenorregularoven,to400degreesF(200degreesC).2.Linepanwithvegetableoil.3.Brushtortillawithalittlebitofoilandaddsauce,toppings,andcheese.4.Cookinovenfor10minutesoruntilcheeseisbrowned.Enjoy!

Snack-AppleandVanilla-CinnamonYogurtSnack

Nutrients309Cal61gCarbs(6gFiber)3gFat13gProteinIngredients(1Apple)1medium(3"dia)Apples(182g)1tspCinnamon(2.6g)1cup(8floz)Vanillayogurt(245g)Directions1.Coreandquarteramediumapple.Mixintotheyogurtandsprinklewithcinnamon.Enjoy!

Snack-Celery&Hummus

Nutrients123Cal13gCarbs(6gFiber)6gFat6gProteinIngredients(1Serving)2stalks,large(11incheslong)Celery(128g)1/4cupHummus(62g) Directions1.Eatcelerywithhummus.

Day30

Breakfast-Sausage,Egg,andCheeseMuffinNutrients306Cal28gCarbs(4gFiber)14gFat19gProteinIngredients(1Serving)1oz,1linkTurkeysausage(28g)1muffinEnglishmuffins(66g)1extralargeEgg(56g)1slicesCheese(7.2g)Directions1.Heatsausagepattyinapanovermedium-highheatuntilbrownedoneachsideandcookedthrough.2.Toastenglishmuffin.3.Sprayanon-stickpanwithnon-sticksprayandplayalargeroundcookiecutterinthepan.Pourscrambledeggintothepanandcookcarefully.Whiskeggsinthecutter.Astheystarttocooktheywillbegintokeeptheshape.Removecutterandflipcarefully.Topwithcheese.4.Moveplacesausagepattyontheenglishmuffinandtopwithegg.Finishwithremaningenglishmuffinhalveandenjoy!

Lunch-Tuna&WhiteBeanSalad

Nutrients361Cal43gCarbs(10gFiber)8gFat31gProteinIngredients(1Salad)3/4cupWhitebeans(197g)1/2canTuna(83g)1stalkOnions(12g)1/2tbspLemonjuice(7.5g)1/2tbspOliveoil(6.8g)1/4tspSalt(1.5g)1/4tspPepper(0.5g)Directions1.Pourbeansintoacolanderandrinsewithwater.Allowtheexcesswatertodrainoff.2.Drainthecanoftuna.Combinethedrainedbeansandtunainabowl.Thinlyslicethegreenonionsandaddtobowlaswell.3.Addtheoliveoilandlemonjuicetothebowl,alongwithsaltandpepper.Stirtocombine.Tastethemixtureandaddsalt,pepper,orlemonjuicetoyourliking.Serve!

Dinner-Veggies,PastaSauce,andRedLentilRotiniNutrients412Cal67gCarbs(14gFiber)7gFat23gProteinIngredients(1Serving)22/3ozOrganicRedLentilRotini(76g)1/3tbspOliveoil(4.5g)1/3largeZucchini(108g)1/3cupslicedMushrooms(24g)1/3onionOnions(110g)1/3cloveGarlic(1g)0.033tspChilipowder(0.1g)1/3tsp,groundOregano(0.6g)1/3tsp,groundBasil(0.5g)0.167tspSalt(1g)1/3cupPastasauce(86g)Directions1.Preparepastaasperpackagedirections;drainandsetaside.2.Chopveggies.Heatoilinapanovermediumheat.Addveggiesandcookuntiltender.Addspicesandsauce.Heattoaboil.3.Addpastatothesauceandveggiemixture.Tosswelltocoat.Enjoy!

Snack-Turkey,GoatCheese,andAvocadoRolls

Nutrients196Cal10gCarbs(5gFiber)15gFat7gProteinIngredients(1Roll)1leafouterLettuce(28g)1sliceDelicutturkey(10g)1tbspGoatcheese(15g)1tbspMixednuts(8.6g)1/4fruitAvocados(50g)1/4medium(approx2-3/4"long,2-1/2dia.)Redbellpepper(30g)Directions1.Topeachlettuceleafwithaturkeyslice.Spreadeachturkeyslicewith1tbspgoatcheese.Sprinkle1tspnutsoneachrollandtopwith1slicedavocado.Rollandgarnishwithchoppedbellpepper,ifdesired.Enjoy!

Snack-TurkeyHummusSandwich

Nutrients282Cal35gCarbs(8gFiber)9gFat16gProteinIngredients(1Sandwich)2sliceregularMulti-grainbread(48g)1/4cupHummus(62g)3sliceDelicutturkey(30g)1slicePickles(7g)1slice,medium(1/4"thick)Tomatoes(20g)1leafouterLettuce(24g) Directions1.Top2slicesofbreadwithhummus.Ononehalftopwithturkey,pickles,tomato,andlettuce.Finishwithremainingsliceofbread,hummussidedown.Enjoy!