Vegetable
1 can (11.5 oz) low-sodium V8 juice
72
0
2.9
14.4
MEAL 5
: Combine all of these ingredients for a filling salad.
Vegetable
2 cups shredded bok choy
18
0.3
2.1
3.1
Starch
1 cup cooked couscous
176
0.3
6
36.4
Vegetable
1 cup (6 oz) artichoke hearts
81
1
4.1
14.2
Vegetable
1 oz sun-dried tomatoes
73
0.9
4
15.8
Starchy vegetable
½ cup adzuki beans
147
0.2
8.6
28.5
TOTAL
1844.5
24.9
143.2
261.9
DAY 4
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL 1
: Combine the oats and water and cook until your desired consistency is reached. Top with blueberries. In a lightly greased separate pan, scramble the egg whites.
Starch
¼ cup rolled oats
152
2.7
6.6
25.9
Very lean protein
3 egg whites
51
0.2
10.8
0.7
Fruit
1 cup blueberries
83
0.4
1.1
21
Free food
¾ cup boiling water
MEAL 2
Vegetable
2 stalks celery
5
0.1
2
1.2
Monounsaturated
2 tbs natural reduced-fat peanut butter
200
12
9
12
Very lean protein
2 scoops whey protein drink
220
1.5
44
1
MEAL 3
Soup/starch
1.5 cups “Not So Portuguese” kale soup
102
2
3
18
Very lean meat
3 oz seitan
150
1
18
3
Fruit
1 small peach
31
0.2
0.7
7.8
MEAL 4
: Combine these ingredients in a large sauté pan and cook until the kale is wilted.
Starchy vegetable
1 cup canned black beans, rinsed and drained
227
0.9
15.2
40.8
Vegetable
1 oz chopped red onion
12
0.1
0.3
2.9
Vegetable
½ cup tomato
16
0.2
0.8
3.5
Vegetable
2 cups collard greens
25
0
2
5
MEAL 5
Vegetable
1.5 cups boiled cabbage
50
0.9
2.3
10.1
Starch
1.25 cups cooked wild rice
207
0.6
8.2
43.7
Vegetable
1.5 cups cauliflower
38
0.2
3
8
MEAL 6
: Combine all ingredients for a hearty salad.
Vegetable
3 cups chopped watercress
11
0.1
2.3
1.3
Fruit
1 oz dried apricot
67
0.1
0.9
17.5
Vegetable
½ cup chopped tomato
16
0.2
0.8
3.5
Vegetable
½ cup cucumber
7
0.1
0.3
1.3
Vegetable
1 oz chopped red onion
12
0.1
0.3
2.9
Very lean protein
4 hard-boiled egg whites
68
0.4
14.2
0.8
TOTAL
1796.6
25
145.8
231.9
DAY 5
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL 1
: Combine the oatmeal and water in a microwave-safe dish, and heat on high for 3 minutes or until the desired consistency is reached. Top with sliced bananas. In a separate pan, hard-boil the egg, but eat only the whites.
Starch
½ cup dry old-fashioned oatmeal
152
2.7
6.6
25.9
Fruit
1 small (3.6 oz) banana
90
0.3
1.1
23
Very lean protein
6 egg whites
102
0.4
21.6
1.4
Free food
1.5 cups water
MEAL 2
Vegetable
2 stalks celery
5
0.1
2
1.2
Fruit
1 medium (6.4 oz) apple
95
0.4
0.5
25.1
Very lean protein
2 scoops whey protein drink
220
1.5
44
1
MEAL 3
Starch
1 cup cooked brown rice
216
1.8
5
44.9
Starchy vegetable
½ cup canned black beans, drained and rinsed
114
0.4
7.6
20.4
MEAL 4
Vegetable
1 oz chopped red onion
12
0.1
0.3
2.9
Vegetable
2 tbs sweet relish
40
0.2
0.1
10.5
Vegetable
2 oz sliced cucumber
7
0.1
0.3
1.2
Vegetable
1 oz sliced tomato
5
0.1
0.3
1.2
Starchy vegetable
½ oz bean sprouts
9
0.1
0.9
1.7
Starch
2 slices Ezekiel bread
160
1
8
30
Starchy vegetable
½ cup edamame
127
5.8
11.1
10
MEAL 5
Very lean protein
1 scoop whey protein drink
110
0.75
22
0.5
MEAL 6
Vegetable
4.3 oz grilled portobello mushroom
42
1
4.9
1
Vegetable
4.1 oz grilled asparagus
26
2.9
2.9
4.9
Vegetable
4.4 oz grilled zucchini
40
0.5
3
0.5
Vegetable
3 oz grilled eggplant
20
0.2
0.9
4.9
Starch
6 oz baked yam
197
0.2
2.5
46.9
TOTAL
1806.45
20.55
145.6
241.2
DAY 6
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL 1
: In a heated skillet, heat the olive oil and then add in the egg whites, spinach, tomato, and onion and cook thoroughly.
Very lean protein
6 egg whites
102
0.4
21.6
1.4
Vegetable
1 cup spinach
7
0.1
0.9
1.1
Vegetable
¼ cup tomato
7
0.1
0.3
1.5
Vegetable
¼ cup onion
12
0.1
0.3
2.9
Fruit
1 medium (3.5 oz) fresh peach
38
0.3
0.9
9.7
Olive oil
MEAL 2
Very lean protein
2 scoops whey protein drink
220
1.5
44
1
Vegetable
carrots (4.3 oz)
50
0.8
1.1
11.7
Vegetable
cauliflower (3.5 oz)
25
0.1
2
5.3
Polyunsaturated
2 tbs low-fat ranch dressing for dipping
80
7
1
3
MEAL 3
: Combine all the ingredients in a stockpot to make a soup. Cook over high heat until broth boils.
Vegetable
1 cup boiled kale
19
0.6
1
3.3
Vegetable
1 tbs white onion
4
0.1
0.1
1
Soup/starch
1 cup vegetable broth
15
0
0
3
Starchy vegetables
½ cup cannellini beans
110
0
8
20
Vegetable
½ cup sliced carrots
26
0.1
0.6
6.1
MEAL 4
: Combine the beans, garlic, green onions, carrots, kale, and ginger in a sauté pan and cook until the kale has wilted.
Starchy vegetable
½ cup adzuki beans, drained and rinsed
147
0.1
8.6
28.5
Vegetable
1 tsp chopped garlic
4
0.1
0.2
0.9
Vegetable
1 tbs green onion
4
0.1
0.1
1
Vegetable
1 small (1.8 oz) grated carrot
21
0.1
0.5
4.8
Vegetable
1 tsp chopped ginger
2
0.1
0.1
0.4
Starchy
1 cup cooked wild rice
166
0.5
6.5
34
Vegetable
1 cup kale
34
0.5
2.2
6.7
MEAL 5
Vegetable
2 cups shredded bok choy
18
0.3
2.1
3.1
Vegetable
1 cup (6 oz) artichoke hearts
81
1
4.1
14.2
Vegetable
1 oz sun-dried tomatoes
73
0.9
4
15.8
MEAL 6
Starchy vegetable
1 cup baked butternut squash
82
0.2
1.8
21.5
Vegetable
8 grilled asparagus spears (2.1 oz)
26
0.2
2.9
4.9
Starchy vegetable
¾ cup white beans, drained and rinsed
187
0.5
13.1
33.7
MEAL 7
: Combine all ingredients for a filling salad.
Vegetable
3 cups mixed green salad
20
0
1
3
Vegetable
½ cup tomato
16
0.2
0.8
3.5
Vegetable
½ cup cucumber
7
0.1
0.3
1.3
Polyunsaturated
2 tbs fat-free Italian dressing
13
0.3
0.3
2.5
Vegetable
1 cup (1.5 oz)shredded red cabbage
13
0
0.5
3
Very lean protein
4 egg whites
68.5
0
14.4
0
TOTAL
1786.3
21.1
145.3
253.8
DAY 7
Food
Calories
Fat Grams
Protein Grams
Carb Grams
MEAL 1
: Combine oatmeal and water in a microwave-safe dish and cook on high for 3 minutes or until the desired consistency is met. Top with blueberries. In a separate pan, scramble the egg whites and remaining ingredients.