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Your meal plans and grocery list

From Aug. 17, 2015 to Aug. 23, 2015

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Monday's DietPlan 1289.1 Calories 30.6g Carbs 82.0g Fat 105.0g Protein

Meal Summary Ingredients DirectionsBreakfast470.6 Calories | 1.5g Carbs | 41.8gFat | 21.6g Protein

1 serving Gordon Ramsey'sScrambled Egg470.6 Calories | 1.5g Carbs | 41.8gFat | 21.6g Protein

Gordon Ramsey'sScrambled Egg scaled to 1 serving3 extra large Egg5 g Creme fraiche 28 g Butter

Gordon Ramsey's Scrambled EggCrack your eggs into a heavyskillet/pan with the butter. With aspatula, mix the eggs in the pan overmedium heat. Make sure that youkeep mixing the eggs in the pan toprevent from overcooking. Take iton/off the heat to cook it slower. Once the egg has started to form,add the Crème fraîche to cool downthe egg and prevent it from furthercooking. Season with salt andpepper then serve!

Lunch406.7 Calories | 23.8g Carbs | 8.1gFat | 57.7g Protein

2 serving Easy Grilled Chicken406.7 Calories | 23.8g Carbs | 8.1gFat | 57.7g Protein

Easy Grilled Chicken Leftovers from yesterday, eat2 serving

Easy Grilled ChickenPlace washed chicken breasts inlarge sealable bag. Add 1 cup fat­free Italian dressing and close. Letmarinate for 5 to 10 minutes. Cut uppeppers into big chunks, andzucchini into big slices. Put intoanother sealable bag. Coat withleftover dressing. Grill chicken andveggies over medium heat.

Dinner411.7 Calories | 5.3g Carbs | 32.1gFat | 25.7g Protein

Pan Fried T­bone scaled to 4 oz113 g T­bone steak7.1 g Butter

Pan Fried T­boneHeat butter in large pan or ongriddle/cooking surface. Rub orbrush olive oil over both sides of

4 oz Pan Fried T­bone354.4 Calories | 0g Carbs | 28.6gFat | 23.1g Protein

1 serving Balsamic Asparagus57.3 Calories | 5.3g Carbs | 3.5gFat | 2.7g Protein

6.8 g Olive oilBalsamic Asparagus scaled to 1 serving6 spear, large (7­1/4" to 8­1/2") Asparagus3.4 g Olive oil4 g Balsamic vinegar

steak (this lets it cook evenly withoutover­charring) and then season withsalt and pepper or your choice ofsteak rub. Once butter is totallymelted and smells awesome dropSteak(s) on pan and cook ~4minutes per side depending onthickness. It should develop slightcharring on the edges and bethoroughly browned if your heat ishigh enough. If cook steak to justunder your preferred level, thenremove from heat and cover withaluminum foil. Let rest a fewminutes and then enjoy! Balsamic AsparagusPrepare asparagus by washing andsnapping off tough end. Heat oil infrying pan. Add asparagus and keepmoving around in pan until changescolour (approx 3­5 minutes) addbalsamic vinegar and the peppersprinkling over all of the asparagus. Remove from heat and cover for afew minutes to let flavours develop.Serve.

Tuesday's DietPlan 1230.1 Calories 30.4g Carbs 47.7g Fat 166.7g Protein

Meal Summary Ingredients DirectionsBreakfast394.1 Calories | 9.3g Carbs | 27.2gFat | 29.8g Protein

2 cup Ham and Egg MushroomCups394.1 Calories | 9.3g Carbs | 27.2gFat | 29.8g Protein

Ham and Egg MushroomCups scaled to 2 cup2 extra large Egg2 piece whole Mushrooms71 g Sliced ham2.1 g Pepper14 g Olive oil

Ham and Egg Mushroom CupsRemove stem and clean outmushroom cups with a damp cloth rub olive oil on the outside of themushrooms line cup with ham, thencrack an egg into each cup sprinklewith black pepper and herbs to taste Bake for 20­30 min at 375F inToaster Oven or preheated Oven

Lunch457.1 Calories | 3.8g Carbs | 13.8gFat | 78.8g Protein

2 serving Tuna Patties457.1 Calories | 3.8g Carbs | 13.8gFat | 78.8g Protein

Tuna Patties scaled to 2 serving1.6 g Garlic powder2 dash Salt20 g Onions2 can Tuna2 extra large Egg

Tuna PattiesSpray skillet with cooking spray andheat on medium. Mix all ingredientstogether well. Spoon mixture ontoheated skillet. Divide the mixture tomake six patties or a size that makesit easy to flip them over with aspatula without breaking. Cookpatties until both sides are a light

brown, firm and there is no eggflowing out of patty.

Dinner378.9 Calories | 17.3g Carbs | 6.7gFat | 58.1g Protein

2 serving Teriyaki Garlic Chicken378.9 Calories | 17.3g Carbs | 6.7gFat | 58.1g Protein

Teriyaki Garlic Chicken scaled to 4 serving (eat 2serving now, save 2 servingfor leftovers) 116 g Italiandressing144 g Teriyaki sauce2 cloves, minced Garlic4 half breast (fillet) Chickenbreast

Teriyaki Garlic ChickenIn a bowl, add the Italian dressing,teriyaki sauce and minced garlic; stirto combine. Add the chicken breasthalves; cover and marinate in therefrigerator overnight. Grill over hotcoals for approximately 10 minuteson each side or until juices runclear.

Wednesday'sDiet Plan 1225.7 Calories 25.7g Carbs 71.1g Fat 115.0g Protein

Meal Summary Ingredients DirectionsBreakfast471.7 Calories | 2.7g Carbs | 34.7gFat | 35.1g Protein

2 serving Curry CheddarScrambled Eggs471.7 Calories | 2.7g Carbs | 34.7gFat | 35.1g Protein

Curry Cheddar ScrambledEggs scaled to 2 serving1 g Curry powder2 dash Salt2 dash Pepper4 extra large Egg28 g Cheddar cheese4.7 g Butter

Curry Cheddar Scrambled EggsSprinkle the curry powder, salt andpepper onto the beaten eggs; beattogether until well blended. Stir in theCheddar cheese. Melt themargarine in a skillet over mediumheat. Pour in the eggs, and cook,stirring constantly until firmed todesired temperature, 3 to 5 minutes.

Lunch378.9 Calories | 17.3g Carbs | 6.7gFat | 58.1g Protein

2 serving Teriyaki Garlic Chicken378.9 Calories | 17.3g Carbs | 6.7gFat | 58.1g Protein

Teriyaki Garlic Chicken Leftovers from yesterday, eat2 serving

Teriyaki Garlic ChickenIn a bowl, add the Italian dressing,teriyaki sauce and minced garlic; stirto combine. Add the chicken breasthalves; cover and marinate in therefrigerator overnight. Grill over hotcoals for approximately 10 minuteson each side or until juices runclear.

Dinner375.2 Calories | 5.7g Carbs | 29.7gFat | 21.8g Protein

2 slice Asparagus, Fontina andTomato Frittata375.2 Calories | 5.7g Carbs | 29.7gFat | 21.8g Protein

Asparagus, Fontina andTomato Frittata scaled to 4 slice (eat 2 slicenow, save 2 slice for leftovers)4 extra large Egg20 g Heavy whipping cream2 g Salt0.3 g Pepper9 g Olive oil134 g Asparagus9.5 g Butter

Asparagus, Fontina and TomatoFrittataPreheat the broiler. Whisk the eggs,cream, 1/2 teaspoon salt, andpepper in a medium bowl to blend.Set aside. Heat the oil and butter ina nonstick ovenproof skillet overmedium heat. Add the asparagusand saute until crisp­tender, about 2minutes. Raise the heat to medium­high. Add the tomato and a pinch of

2/3 medium whole (2­3/5" dia)Tomatoes44 g Fontina cheese

salt and saute 2 minutes longer. Pour the egg mixture over theasparagus mixture and cook for afew minutes until the eggs start toset. Sprinkle with cheese. Reduceheat to medium­low and cook untilthe frittata is almost set but the top isstill runny, about 2 minutes. Placethe skillet under the broiler. Broil untilthe top is set and golden brown ontop, about 5 minutes. Let the frittatastand 2 minutes. Loosen the frittatafrom skillet and slide the frittata ontoa plate.

Thursday's DietPlan 1218.8 Calories 13.5g Carbs 94.2g Fat 77.0g Protein

Meal Summary Ingredients DirectionsBreakfast462.0 Calories | 7.7g Carbs | 31.0gFat | 36.6g Protein

2 omelet Basic egg white omelet462.0 Calories | 7.7g Carbs | 31.0gFat | 36.6g Protein

Basic egg white omelet scaled to 2 omelet8 large Egg white60 g Whole milk2 dash Salt2 dash Pepper28 g Butter20 g Parmesan cheese

Basic egg white omeletWhisk the egg whites, cheese, milk,salt, and pepper in a medium bowluntil thoroughly combined. Set aserving plate aside. Melt the butterin an 8­inch nonstick frying pan overmedium heat until foaming. Add theegg mixture and stir constantly with arubber spatula, moving the eggsaround the pan until they form smallcurds, about 2 to 3 minutes. Gentlyshake the pan and use the spatula tospread the egg mixture evenlyacross the pan. Remove the panfrom heat. Using the spatula, fold athird of the omelet over and ontoitself. Gently push the folded side ofthe omelet toward the edge of thepan. Tilt the pan over the servingplate and roll the omelet onto theplate, seam side down. Serve.

Lunch375.2 Calories | 5.7g Carbs | 29.7gFat | 21.8g Protein

2 slice Asparagus, Fontina andTomato Frittata375.2 Calories | 5.7g Carbs | 29.7gFat | 21.8g Protein

Asparagus, Fontina andTomato Frittata Leftovers from yesterday, eat2 slice

Asparagus, Fontina and TomatoFrittataPreheat the broiler. Whisk the eggs,cream, 1/2 teaspoon salt, andpepper in a medium bowl to blend.Set aside. Heat the oil and butter ina nonstick ovenproof skillet overmedium heat. Add the asparagusand saute until crisp­tender, about 2

minutes. Raise the heat to medium­high. Add the tomato and a pinch ofsalt and saute 2 minutes longer. Pour the egg mixture over theasparagus mixture and cook for afew minutes until the eggs start toset. Sprinkle with cheese. Reduceheat to medium­low and cook untilthe frittata is almost set but the top isstill runny, about 2 minutes. Placethe skillet under the broiler. Broil untilthe top is set and golden brown ontop, about 5 minutes. Let the frittatastand 2 minutes. Loosen the frittatafrom skillet and slide the frittata ontoa plate.

Dinner381.6 Calories | 0.1g Carbs | 33.6gFat | 18.5g Protein

1 chop Seared lamb chops381.6 Calories | 0.1g Carbs | 33.6gFat | 18.5g Protein

Seared lamb chops scaled to 2 chop (eat 1 chopnow, save 1 chop forleftovers) 227 g Lamb loin6.8 g Olive oil2 dash Salt2 dash Pepper

Seared lamb chops1 lb lamb loin should be about 4chops. Heat oven to 400F. Pat chopsdry with towels then seasongenerously with salt and pepper. Thinly coat the bottom of an oven­proof frying pan and heat overmedium­high heat until smoking. Addlamb chops and cook undisturbeduntil a golden­brown crust forms onthe bottom, around 3 minutes. Flipand cook until the second side isgolden brown and crusty, around 3minutes. Transfer the pan to theoven and roast until the chops reads130F on a thermometer (mediumrare), 8­10 minutes. Remove fromthe oven and transfer to a cuttingboard or serving platter. Tent withfoil and let rest 5 minutes. Serve.

Friday's DietPlan 1260.0 Calories 26.6g Carbs 76.4g Fat 111.3g Protein

Meal Summary Ingredients DirectionsBreakfast471.7 Calories | 2.7g Carbs | 34.7gFat | 35.1g Protein

2 serving Curry CheddarScrambled Eggs471.7 Calories | 2.7g Carbs | 34.7g

Curry Cheddar ScrambledEggs scaled to 2 serving1 g Curry powder2 dash Salt2 dash Pepper4 extra large Egg28 g Cheddar cheese

Curry Cheddar Scrambled EggsSprinkle the curry powder, salt andpepper onto the beaten eggs; beattogether until well blended. Stir in theCheddar cheese. Melt themargarine in a skillet over mediumheat. Pour in the eggs, and cook,stirring constantly until firmed to

Fat | 35.1g Protein 4.7 g Butter desired temperature, 3 to 5 minutes.

Lunch381.6 Calories | 0.1g Carbs | 33.6gFat | 18.5g Protein

1 chop Seared lamb chops381.6 Calories | 0.1g Carbs | 33.6gFat | 18.5g Protein

Seared lamb chops Leftovers from yesterday, eat1 chop

Seared lamb chops1 lb lamb loin should be about 4chops. Heat oven to 400F. Pat chopsdry with towels then seasongenerously with salt and pepper. Thinly coat the bottom of an oven­proof frying pan and heat overmedium­high heat until smoking. Addlamb chops and cook undisturbeduntil a golden­brown crust forms onthe bottom, around 3 minutes. Flipand cook until the second side isgolden brown and crusty, around 3minutes. Transfer the pan to theoven and roast until the chops reads130F on a thermometer (mediumrare), 8­10 minutes. Remove fromthe oven and transfer to a cuttingboard or serving platter. Tent withfoil and let rest 5 minutes. Serve.

Dinner406.7 Calories | 23.8g Carbs | 8.1gFat | 57.7g Protein

2 serving Easy Grilled Chicken406.7 Calories | 23.8g Carbs | 8.1gFat | 57.7g Protein

Easy Grilled Chicken scaled to 4 serving (eat 2serving now, save 2 servingfor leftovers) 2 breast, boneand skin removed Chickenbreast231 g Italian dressing1 large (2­1/4 per lb, approx3­3/4" long, Green bell pepper164 g Red bell pepper1 large Zucchini

Easy Grilled ChickenPlace washed chicken breasts inlarge sealable bag. Add 1 cup fat­free Italian dressing and close. Letmarinate for 5 to 10 minutes. Cut uppeppers into big chunks, andzucchini into big slices. Put intoanother sealable bag. Coat withleftover dressing. Grill chicken andveggies over medium heat.

Saturday's DietPlan 1194.4 Calories 39.5g Carbs 50.7g Fat 141.7g Protein

Meal Summary Ingredients DirectionsBreakfast394.1 Calories | 9.3g Carbs | 27.2gFat | 29.8g Protein

2 cup Ham and Egg MushroomCups394.1 Calories | 9.3g Carbs | 27.2gFat | 29.8g Protein

Ham and Egg MushroomCups scaled to 2 cup2 extra large Egg2 piece whole Mushrooms71 g Sliced ham2.1 g Pepper14 g Olive oil

Ham and Egg Mushroom CupsRemove stem and clean outmushroom cups with a damp cloth rub olive oil on the outside of themushrooms line cup with ham, thencrack an egg into each cup sprinklewith black pepper and herbs to taste Bake for 20­30 min at 375F in

Toaster Oven or preheated Oven

Lunch406.7 Calories | 23.8g Carbs | 8.1gFat | 57.7g Protein

2 serving Easy Grilled Chicken406.7 Calories | 23.8g Carbs | 8.1gFat | 57.7g Protein

Easy Grilled Chicken Leftovers from yesterday, eat2 serving

Easy Grilled ChickenPlace washed chicken breasts inlarge sealable bag. Add 1 cup fat­free Italian dressing and close. Letmarinate for 5 to 10 minutes. Cut uppeppers into big chunks, andzucchini into big slices. Put intoanother sealable bag. Coat withleftover dressing. Grill chicken andveggies over medium heat.

Dinner393.6 Calories | 6.4g Carbs | 15.3gFat | 54.1g Protein

2 serving Curry Chicken Salad393.6 Calories | 6.4g Carbs | 15.3gFat | 54.1g Protein

Curry Chicken Salad scaled to 4 serving (eat 2serving now, save 2 servingfor leftovers) 2 breast, boneand skin removed Chickenbreast2 stalks, large (11 incheslong) Celery80 g Light mayonnaise2.7 g Curry powder

Curry Chicken SaladIn a medium bowl, stir together thechicken, celery, mayonnaise, andcurry powder.

Sunday's DietPlan 1257.1 Calories 32.6g Carbs 77.8g Fat 107.3g Protein

Meal Summary Ingredients DirectionsBreakfast491.2 Calories | 22.2g Carbs |38.4g Fat | 19.6g Protein

4 serving Zucchini Hash Browns491.2 Calories | 22.2g Carbs |38.4g Fat | 19.6g Protein

Zucchini Hash Browns scaled to 4 serving2 large Egg6.5 g Garlic powder4.6 g Onion powder2 dash Pepper2 dash Salt27 g Olive oil480 g Zucchini

Zucchini Hash BrownsHeat oil in skillet. Mix togetherzucchini, slightly beaten eggs, salt,pepper, garlic powder and onionpowder. Drop by spoonfuls into thehot skillet. After browning on oneside flip and brown the other side.

Lunch393.6 Calories | 6.4g Carbs | 15.3gFat | 54.1g Protein

2 serving Curry Chicken Salad393.6 Calories | 6.4g Carbs | 15.3gFat | 54.1g Protein

Curry Chicken Salad Leftovers from yesterday, eat2 serving

Curry Chicken SaladIn a medium bowl, stir together thechicken, celery, mayonnaise, andcurry powder.

Rosemary Trout with Rosemary Trout with Cherry­

Dinner372.3 Calories | 4.1g Carbs | 24.1gFat | 33.6g Protein

1 serving Rosemary Trout withCherry­Tomato Sauce372.3 Calories | 4.1g Carbs | 24.1gFat | 33.6g Protein

Cherry­Tomato Sauce scaled to 2 serving (eat 1serving now, save 1 servingfor leftovers) 0.6 g Rosemary27 g Olive oil149 g Tomatoes5 g Shallots1/2 dash Salt8 g Balsamic vinegar4 fillet Trout

Tomato SaucePREPARATION: Halve tomatoes.Chop shallot, rosemary. Mixtomatoes, shallot, vinegar, andchopped rosemary in bowl. Stir in 1tablespoon oil. Season sauce withsalt and pepper. Open trout likebook on work surface. Sprinkle withcoarse salt and pepper. Place 2rosemary sprigs on each; fold overto close. Divide 3 tablespoons oilbetween 2 large nonstick skillets.Place over medium­high heat. Add 2trout to each skillet. Cook trout untilbrown outside and just opaque incenter, about 4 minutes per side.Transfer to plates. Spoon saucealongside.

Grocery ListDairy Products0.106 cup, diced (14 g) Cheddar or colby cheese Low fat

1 1/4 oz (35 g) Cheddar cheese

30 grams (30 g) Whey protein powder Gold Standard Chocolate, 100% whey protein

1 cup (244 g) Reduced fat milk Fluid, 2% milkfat, with added vitamin a and vitamin d

12.786 extra large (716 g) Egg Whole, fresh eggs

1 1/2 cup (365 g) Egg white Raw, fresh eggs

9.583 tbsp (136 g) Butter Unsalted

1 tbsp (10 g) Creme fraiche

Beef Products8 oz (227 g) T­bone steak Beef, short loin, separable lean and fat, trimmed to 1/8" fat, select,

raw

Fats and Oils3/4 cup (173 g) Italian dressing Salad dressing, fat­free

2 1/4 tbsp (30 g) Olive oil Salad or cooking

Soy and Legume Products0.6 cup (148 g) Hummus Commercial

Spices and Herbs0.479 tbsp (4.65 g) Garlic powder Spices

0.261 tbsp (1.8 g) Onion powder Spices

0.143 tsp (0.3 g) Pepper Spices, black

1 1/2 tbsp, leaves (2.7 g) Tarragon Spices, dried

0.95 tsp (5.7 g) Salt Table

0.016 cup (4 g) Balsamic vinegar

Vegetables and Vegetable Products1.134 large (366 g) Zucchini Summer squash, includes skin, raw

1 1/3 cup, sliced (123 g) Red bell pepper Sweet, raw

2.353 NLEA serving (200 g) Baby carrots Baby, raw

2 1/2 tbsp chopped (7.5 g) Chives Raw

2 cup (60 g) Spinach Raw

1 3/4 cup, sliced (160 g) Green bell pepper Sweet, green, raw

3.761 cup (504 g) Asparagus Raw

5/8 cup, chopped (100 g) Onions Raw

Finfish and Shellfish Products1.073 fillet (425 g) Atlantic salmon Fish, wild, raw

Poultry Products3 breast, bone and skin removed(708 g)

Chicken breast Broilers or fryers, meat only, raw

Sausages and Luncheon Meats392 grams 1 serving (392 g) Sliced ham Regular (approximately 11% fat)

Fruits and Fruit Juices1 fruit (201 g) Avocados Raw, All commercial varieties

Disclaimer

This meal plan is given to you as an example of foods, recipes and portion sizes that

will help you to achieve your fitness goals.

This is a meal plan from a personal trainer and is given as guidance only. This is not a

meal plan delivered by a registered dietician that is made specifically for you and your

specific dietary needs.

It is recommended that you consult a registered dietician or a doctor before taking on

a new eating plan.