1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 1 Protein (gm)

Carbs (gm)

Fats (gm)

Breakfast – Green Protein Shake with Wasa Crackers 1 Cup Blueberries, raw 2 Scoops Protein powder 1 Ounce Seeds, chia seeds ground 3 Cups Spinach, raw 1 Cup Unsweetened Almond Milk 2 Each Wasa Crackers, light rye 1 Cup Water Totals:

1.07 24.00 4.43 2.57 1.00 2.00 0.00 35.08

21.01 8.00 12.43 3.27 2.00 14.00 0.00 60.71

0.48 3.00 8.72 0.35 4.00 0.00 0.00 16.55

82.65 150.00 138.92 20.70 40.00 60.00 0.00 492.27

AM Snack – Hard Boiled Eggs, Cucumber and Pear 1 Cup Cucumber, raw, slices 2 Large Eggs, organic, hard boiled 8 Large Olives, ripe 1 Each Pear, medium with peel Totals:

0.80 12.00 0.27 0.70 13.77

2.80 0.00 2.00 25.10 29.90

0.00 10.00 3.42 0.00 13.42

14.00 140.00 36.80 98.00 288.80

Lunch – Turkey Sandwich and Salad 1 Each Apple, medium with peel 1/2 Cup Avocados, raw, sliced, all varieties 2 Slices Bread, Ezekiel Sprouted Grain 1/2 Tablespoon Dijon mustard 2 Leaves Outer lettuce, cos or romaine, raw 3 Slices Tomato, sliced, organic 6 Ounces Turkey breast slices, nitrate free Totals:

0.30 1.46 8.00 0.00 0.69 0.00 42.00 52.45

21.00 6.23 30.00 0.00 1.84 0.00 0.00 59.06

0.50 10.70 1.00 0.00 0.17 0.00 0.00 12.37

81.00 116.80 160.00 7.50 9.52 12.00 150.00 536.82

0.00 5.15 5.15

50.00 106.20 156.20

5.11 0.00 0.17 0.80 0.00 0.20 6.28 53.76

141.04 15.00 21.84 98.00 3.15 158.00 437.03 1911.12

Qty

Measure

Description

PM Snack – Hummus and Celery 5 Each Celery, raw stack trimmed 2.50 10.00 4 Tablespoons Hummus, home prepared 2.92 12.07 Totals: 5.42 22.07 Dinner – Hamburger on Portabella Mushroom with Yam 1 Patty Beef, ground, 95% lean meat, 5% fat, patty, pan-broiled 22.19 0.00 1 Tablespoon Dijon mustard 0.00 0.00 1 Piece Mushrooms, whole, portabella, grilled 2.10 4.26 1 Large Salad, garden with tomato and onion 2.60 19.00 1 Tablespoon Vinegar, apple cider 0.00 0.14 1 Cup Yam, baked 2.00 37.60 Totals: 8.89 61.00 Actual Total for Day 1 2135.60 232.75

Calories

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 2 Qty

Measure

Description

Breakfast – Oatmeal Topped with Cinnamon, Nuts and Fruit 1 Cup Cereal, oats, slow cooking 1/2 Teaspoon Cinnamon 1 Ounce Walnuts, raw 1 Ounce Chia seeds, ground 1 Cup Strawberries halves, raw Totals:

Protein (gm)

Carbs (gm)

Fats (gm)

5.43 0.15 4.26 4.43 1.02 15.29

22.44 2.70 3.84 12.43 11.67 53.08

2.13 0.10 18.26 8.72 0.46 29.66

128.70 9.00 183.12 138.92 48.64 508.38

21.00 0.25 21.25

0.50 5.98 6.48

81.00 75.98 156.98

22.48 2.80 0.00 0.43 9.96 1.15 1.65 4.6 0.4 3.27 47.62

2.12 0.00 10.00 0.00 0.19 0.12 2.82 0.10 8.02 0.35 23.72

134.48 14.00 140.00 1.33 57.42 7.70 30.36 19.00 71.84 20.70 499.50

AM Snack – Apple with Goat Cheese 1 Each Apple, medium with peel 0.30 1 Ounce Cheese, goat, soft type 5.25 Totals: 5.55 Lunch – Spinach Salad with Beans and Egg 1/2 Cup Chickpeas cooked 7.27 1 Cup Cucumber, raw, slices 0.80 2 Large Eggs, organic, hard boiled 12.00 1/3 Tablespoon Lemon juice 0.03 1/4 Cup Lentils, boiled, no salt 4.46 1/2 Cup Mushrooms pieces, raw 1.08 6 Large Olives, ripe 0.22 1/2 Cup Pepper, sweet bell, all colors, chopped 0.60 1 Tablespoon Salad dressing, home recipe, vinegar and oil 0.00 3 Cups Spinach, raw 2.57 Totals: 29.11

Calories

PM Snack – Yogurt Parfait 1 Cup Blueberries, raw 5 Almonds Almonds, raw 1 Tablespoon Flaxseed, ground 6 Ounces Yogurt, Greek, non-fat, plain Totals:

1.07 1.06 2.19 18.00 22.33

21.01 0.99 3.47 7.00 32.46

0.48 2.53 5.06 0.00 8.07

82.65 28.90 64.08 100.00 275.63

Dinner – Shrimp, Pasta, Tomato, Zucchini and Oil 1/3 Tablespoon Garlic powder 1/2 Tablespoon Olive oil, pure 4 Ounces Shrimp, boiled or steamed 1/2 Cup Tomato, diced 2 Ounces Spelt pasta 1/2 Cup Zucchini Totals:

0.47 0.00 23.68 0.00 8.00 0.00 32.15

2.03 0.00 0.00 4.00 40.00 3.00 49.03

0.03 7.00 1.20 0.00 1.00 0.00 9.23

9.32 65.00 112.00 19.00 190.00 14.40 409.72

0.87 0.87 105.29

11.14 11.14 214.59

0.40 0.40 77.55

46.36 46.36 1896.57

Evening Snack – Kiwi Fruit 1 Fruit Kiwi fruit Total: Actual Total for Day 2

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 3

Protein Qty Measure Description (gm) Breakfast - Toast with Cottage Cheese, Cashew Butter and Grapefruit 1 Slice Bread, Ezekiel Sprouted Grain 4.00 1/2 Cup Cottage cheese, 1% fat 14.00 1 Large Grapefruit (approx 4-1/2" dia.), raw, pink 2.09 1 Tablespoon Cashew butter, raw 2.81 Totals: 22.90 AM Snack – Yogurt Parfait 1 Tablespoon Flaxseed, ground 1 Cup Strawberries halves, raw 6 Ounces Yogurt, Greek, non-fat, plain Totals: Lunch – Pita Filled with Tuna, Feta, Veggies and Dressing 1 Pita Large 6-1/2" dia., spelt 1/4 Cup Cheese, feta, crumbled 8 Large Olives, ripe 2 Tablespoons Salad dressing, Italian 2 Leaves Spinach, raw 6 Ounces Tuna, in water 1/2 Cup Tomato, diced Totals: PM Snack – Hummus, Cracker and Celery 4 Each Celery, raw stalk, trimmed 4 Tablespoons Hummus, home prepared 1 Each Wasa Cracker, light rye Totals: Dinner – Spaghetti with Salmon and Veggies 1/2 Cup Broccoli, chopped 1 Tablespoon Cheese, parmesan, grated 1/3 Tablespoon Garlic powder 1 Tablespoon Olive oil, pure 3 Ounces Salmon, broiled 1/2 Cup Spaghetti, spelt or kamut 1/8 Cup Tomato, diced Totals: Evening Snack – Grapes and Pumpkin Seeds 15 Each Grapes, red 1/2 Ounce Seeds, pumpkin, raw Totals: Actual Totals for Day 3

Carbs (gm)

Fats (gm)

Calories

15.00 3.10 26.83 4.41 49.34

0.50 1.15 0.33 7.91 9.89

80.00 82.00 106.24 93.92 362.16

2.19 1.02 18.00 21.21

3.47 11.67 7.00 22.14

5.06 0.46 0.00 5.52

64.08 48.64 100.00 212.72

6.27 5.33 0.30 0.08 0.57 30.00 0.00 32.48

35.20 1.53 2.20 1.88 0.73 0.00 4.00 42.99

1.66 7.98 3.76 5.60 0.08 2.00 0.00 19.47

170.24 99.00 40.48 56.00 4.60 180.00 19.00 489.70

2.00 2.92 1.00 6.92

8.00 12.07 7.00 31.07

0.00 5.15 0.00 5.15

40.00 106.20 30.00 196.20

1.86 1.92 0.47 0.00 18.81 3.73 0.00 26.79

5.60 0.20 2.03 0.00 0.00 18.58 1.00 27.41

0.32 1.43 0.03 14.00 10.50 0.38 0.00 26.66

27.30 21.55 9.32 130.00 174.00 86.80 4.75 453.72

0.30 4.67 4.97 125.91

6.15 1.90 8.05 184.28

0.15 5.97 6.12 74.50

30.00 73.99 103.99 1902.72

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 4 Protein (gm)

Carbs (gm)

Fats (gm)

Calories

Breakfast – Cereal with Milk, Fruit and Nuts 1 Ounce Almonds, raw 1/2 Each Banana 1 Cup Kashi GoLEAN Cereal 1 Cup Unsweetened Almond Milk Totals:

6.00 0.60 13.00 1.00 20.60

6.10 13.35 30.00 2.00 51.45

14.00 0.30 1.00 4.00 19.30

163.000 52.50 140.00 40.00 395.50

AM Snack – Apple Topped with Almond Butter 1 Tablespoon Almond butter, raw 1 Each Apple, medium with peel Totals:

2.40 0.30 2.70

3.40 21.00 24.40

9.50 0.50 10.00

101.00 81.00 182.000

1.46 6.27 0.04 1.14 10.99 0.00 19.91

6.23 35.20 0.94 1.45 9.99 4.00 57.81

10.70 1.66 2.80 0.16 4.41 0.00 19.73

116.80 170.24 28.00 9.20 123.90 19.00 467.14

0.87 4.26 3.00

11.14 3.84 13.06

0.40 18.26 9.52

46.36 183.12 137.92

Dinner – Grilled Salmon, Asparagus Topped with Feta and Oil 8 Spears Asparagus, baked 1 Ounce Cheese, feta 3 Ounces Salmon, wild 1 Tablespoon Olive oil, pure 1 Small Sweet potato, baked in skin, no salt Totals:

3.54 4.03 21.62 0.00 1.21 30.40

2.30 1.16 0.00 0.00 12.43 15.89

0.50 6.03 6.91 14.00 0.09 27.54

21.60 74.84 154.70 130.00 54.00 435.14

Evening Snack – Yogurt Parfait 1/2 Cup Blueberries, raw 1/2 Tablespoon Flaxseed, ground 1 Container Yogurt, plain Totals: Actual Totals for Day 4

0.54 1.10 13.01 14.64 93.38

10.51 1.73 17.43 29.67 194.20

0.24 2.53 0.41 3.18 98.40

41.33 32.04 127.12 200.49 1909.75

Qty

Measure

Description

Lunch – Veggie Burger in Pita 1/2 Cup, sliced Avocados, raw 1 Pita Pita, (6 1/2 inch diam.) 1 Tablespoon Salad dressing, Italian 4 Leaves Spinach, raw 1 Patty Veggie burgers 1/2 Cup Tomato, diced Totals: PM Snack – Kiwi and Walnuts 1 Fruit Kiwi fruit 1 Ounce Walnuts, raw Totals:

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 5

Protein Qty Measure Description (gm) Breakfast - Cereal Topped with Fruit and Walnuts 1 Cup Blueberries, raw 1.07 3/4 Cup Cereals ready-to-eat, KASHI GoLEAN by Kellogg 10.44 1 Ounce Walnuts, raw 4.26 1 Cup Unsweetened Almond Milk 1.00 Totals: 16.78

Carbs (gm)

Fats (gm)

Calories

21.01

0.48

82.65

23.20 3.84 2.00 50.05

0.76 18.26 4.00 23.50

113.60 183.12 40.00 419.37

0.30 5.25 2.00 7.55

21.00 0.25 14.00 35.25

0.50 5.98 0.00 6.48

81.00 75.98 60.00 216.98

Lunch – Turkey Meatballs and Lentils 1 Cup Broccoli, steamed 1/2 Cup Lentils, boiled, no salt 1/2 Cup, pieces Mushrooms, raw 1 Tablespoon Olive oil, pure 4 Tablespoons Tomato sauce, no salt added 4 Each Turkey meatballs Totals:

5.70 8.93 1.08 0.00 0.78 20.00 36.50

9.84 19.93 1.15 0.00 4.45 8.00 43.37

0.22 0.38 0.12 14.00 0.12 8.00 22.84

51.52 114.84 7.70 130.00 22.20 200.00 526.26

PM Snack – Yogurt Parfait 1 Cup Raspberries, raw 1 Ounce Chia seeds ground 1/2 Container Yogurt, plain, low fat Totals:

1.48 4.43 5.93 11.84

14.69 12.43 7.96 35.07

0.80 8.72 1.75 11.27

63.96 138.92 71.19 274.07

Dinner – Salmon, Rice, Eggplant Topped with Cheese 1 Tablespoon Cheese, parmesan, grated 1.92 1 Cup Eggplant, boiled, drained, no salt, (1" cubes) 0.82 1/2 Tablespoon Olive oil, pure 0.00 1/2 Cup Rice, brown, long-grain, cooked 2.52 3 Ounces Salmon, broiled 18.81 Totals: 24.07

0.20 8.64 0.00 22.39 0.00 31.23

1.43 0.23 7.00 0.88 10.50 20.04

21.55 34.65 65.00 108.22 174.00 403.43

8.20 0.99 9.19 204.16

0.20 2.53 2.73 86.85

40.00 28.90 68.90 1909.00

AM Snack – Apple and Crackers with Cheese 1 Each Apple, medium with peel 1 Ounce Cheese, goat, soft type 2 Each Wasa Crackers, light rye Totals:

Evening Snack – Grapes and Nuts 20 Each Grapes, red 5 Almonds Almonds, raw Totals: Actual Totals for Day 5

0.40 1.06 1.46 98.19

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 6 Qty Measure Description Breakfast – Eggs on Toast and Fruit 1 Slice Bread, Ezekiel Sprouted Grain 1 Cup Egg substitute, liquid 1 Large Egg, whole, hard-boiled 1/2 Large Grapefruit, raw, pink (approx 4-1/2" dia.) Totals: AM Snack – Cucumber and Pistachios 1 Cup Cucumber, raw, slices 1 Ounce Pistachio nuts, raw Totals: Lunch – Salmon Salad and Soup (Add extra veggies to salad) 1 Tablespoon Olive Oil, Extra Virgin 1 Large Salad, large garden with tomato and onion 5 Ounces Salmon, broiled 1 Tablespoon Vinegar, apple cider 2 Each Wasa Crackers, light rye 1 Cup Amy's Organic Minestrone Soup Totals: PM Snack – Apple and Cottage Cheese 1 Each Apple, medium with peel 1 Cup Cottage cheese, low fat, 1% milk fat Totals: Dinner – Chicken, Veggies and Sweet Potato 1 Cup Broccoli, chopped, steamed 4 Ounces Chicken breast, white meat 1 Cup Pepper, sweet bell, all colors, chopped 1/2 Cup Sweet potato, baked in skin, no salt Totals: Evening Snack – Sunflower Seeds and Blackberries 1/2 Cup Blackberries, raw 1/2 Ounce Sunflowers, raw Totals: Actual Totals for Day 6

Protein (gm)

Carbs (gm)

Fats (gm)

4.00 30.12 6.29 1.05 41.46

15.00 1.61 0.56 13.41 30.58

0.50 8.31 5.30 0.17 14.28

80.00 210.84 77.50 53.12 421.46

0.80 5.84 6.64

2.80 7.93 10.73

0.00 12.60 12.60

14.00 157.91 171.91

0.00 2.60 31.35 0.00 2.00 3.00 8.95

0.00 19.00 0.00 0.14 14.00 17.00 50.14

14.00 0.80 17.50 0.00 0.00 1.00 33.30

120.00 98.00 290.00 3.15 60.00 90.00 661.15

0.30 28.02 28.32

21.00 6.10 27.10

0.50 2.26 2.76

81.00 162.72 243.72

3.71 26.00 1.20 2.01 32.92

11.20 0.00 9.20 20.71 41.11

0.64 1.60 0.20 0.15 2.59

54.60 124.00 38.00 90.00 306.60

1.00 2.71 3.71 152.00

6.92 3.37 10.29 169.95

0.35 6.97 7.32 72.85

30.96 81.48 112.44 1917.28

Calories

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 7 Qty Measure Description Breakfast – Bacon, Eggs and Berries with Wasa Crackers 1 Cup Blueberries, raw 2 Large Eggs, organic 2 Slice Bacon 2 Each Wasa Crackers, light rye Totals: AM Snack – Apple Topped with Peanut Butter 1 Each Apple, medium with peel 1 Tablespoon Peanut butter, natural Totals: Lunch – Veggie Burger in Pita 1/4 Cup Avocados, raw, all varieties 1/2 Pita Pita (6-1/2" dia.), spelt 1/3 Tablespoon Garlic powder 1/2 Cup Mushrooms, raw 1/2 Tablespoon Olive oil, pure 2 Tablespoon Onion, chopped 2 Patties Veggie burgers Totals: PM Snack – Nuts and Veggie 12 Almonds Almonds, raw 1 Medium Peppers, sweet, green, raw Totals: Dinner – Halibut, Broccoli and Cauliflower with Rice 1 Cup Broccoli, chopped, steamed 1 Cup Cauliflower (1" pieces), steamed 6 Ounces Halibut, Pacific 1 Tablespoon Olive oil, pure 3/4 Cup Rice, brown, long-grain, cooked Totals: Evening Snack – Yogurt Parfait 1/2 Cup Raspberries, raw 1/2 Tablespoon Flaxseed, ground 1 Container Yogurt, plain Totals: Actual Totals for Day 7

Protein (gm)

Carbs (gm)

Fats (gm)

1.07 12.00 5.79 2.00 20.86

21.01 0.00 0.22 14.00 35.23

0.48 10.00 7.01 0.00 17.49

82.65 140.00 88.78 60.00 371.43

0.30 4.00 4.30

21.00 3.50 24.50

0.50 8.15 8.65

81.00 95.00 176.00

0.73 3.14 0.47 1.08 0.00 0.20 21.98 27.59

3.11 17.60 2.03 1.15 0.00 1.80 19.98 45.67

5.35 0.83 0.03 0.12 7.00 0.00 8.82 22.16

58.40 85.12 9.32 7.70 65.00 8.00 247.80 481.34

2.55 1.02 2.72

2.37 5.52 7.10

6.08 0.20 4.25

69.36 23.80 70.04

3.71 2.28 45.37 0.00 3.77 55.14

11.20 5.10 0.00 0.00 33.58 49.88

0.64 0.56 5.00 14.00 1.32 21.51

54.60 28.52 238.00 130.00 162.34 613.46

0.74 1.10 13.01 14.84 126.31

7.34 1.73 17.43 26.51 189.68

0.40 2.53 0.41 3.34 79.42

31.98 32.04 127.12 191.14 1926.53

Calories

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 8 Protein (gm)

Carbs (gm)

Fats (gm)

4.00 12.00 4.26 1.02 21.28

15.00 0.00 3.84 11.67 30.51

0.50 10.00 18.26 0.46 29.21

80.00 140.00 183.12 48.64 451.76

0.87 0.87

11.14 11.14

0.40 0.40

46.36 46.36

Lunch – Egg and Bean Salad 1/2 Cup, sliced Avocados, raw, all varieties 1/2 Cup Beans, adzuki, boiled, no salt 6 Ounces Chicken breast, white meat 1 Cup Green salad with raw vegetables 1 Tablespoon Salad dressing, Italian Totals:

1.46 8.65 39.00 1.00 0.04 50.15

6.23 28.49 0.00 4.00 0.94 39.65

10.70 0.12 2.40 0.00 2.80 16.02

116.80 147.20 186.00 22.00 28.00 500.00

PM Snack – Yogurt and Fruit 1 Cup Blueberries, raw 6 Ounces Yogurt, Greek, non-fat, plain Totals:

1.07 18.00 19.07

21.01 7.00 28.01

0.48 0.00 0.48

82.65 100.00 182.65

0.10 3.85 0.00 35.52 3.73 0.00 0.00 43.20

3.77 0.41 0.00 0.00 18.58 4.00 5.00 32.75

0.00 2.86 14.00 1.80 0.38 0.00 0.00 19.04

121.80 43.10 130.00 168.00 86.80 19.00 28.80 597.50

5.25 2.00 7.25 141.82

0.25 14.00 14.25 156.32

5.98 0.00 5.98 71.12

75.98 60.00 135.98 1914.25

Qty

Measure

Description

Breakfast – Eggs on Toast with Nuts and Fruit 1 Slice Bread, Ezekiel Sprouted Grain 2 Large Eggs, organic 1 Ounce Walnuts, raw 1 Cup Strawberry halves, raw Totals: AM Snack – Kiwi 1 Fruit

Kiwi fruit Totals:

Dinner – Shrimp and Spaghetti 5 Fl. ounce Wine, red, Cabernet, Sauvignon 2 1 6 1/2 1/2 1

Tablespoons Tablespoon Ounces Cup Cup Cup

Cheese, parmesan, grated Olive oil, pure Shrimp, boiled or steamed Spaghetti, kamut Tomato, diced Zucchini, boiled, drained Totals:

Evening Snack – Cheese and Crackers 1 Ounce Cheese, goat, semi soft 2 Each Wasa Crackers, light rye Totals: Actual Totals for Day 8

Calories

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 9 Protein (gm)

Carbs (gm)

Fats (gm)

1.07 24.00 4.43 2.00 31.50

21.01 8.00 12.43 4.00 45.44

0.48 3.00 8.72 8.00 20.20

82.65 150.00 138.92 80.00 451.57

AM Snack – Cashews with Crackers, Cream Cheese and Tomatoes 1 Ounce Cashews, raw 5.00 1 Ounce Cream cheese, light 3.00 4 Slices Tomato, sliced, organic 0.00 2 each Wasa Crackers, light rye 2.00 Totals: 10.00

9.00 2.00 0.00 14.00 25.00

13.00 5.00 0.00 0.00 18.00

160.00 60.00 16.00 60.00 296.00

3.71 0.65 3.17 30.00 37.53

11.20 6.98 18.08 12.00 48.26

0.64 0.58 0.49 12.00 13.70

54.60 31.31 90.28 300.00 476.19

6.00 0.30 6.30

6.10 21.00 27.10

14.00 0.50 14.50

163.00 81.00 244.00

0.00 45.00 2.47 3.87 0.20 51.54 136.87

0.00 0.00 7.32 4.36 1.80 13.48 159.28

13.60 6.00 0.52 0.36 0.00 20.48 86.88

117.00 240.00 36.40 28.08 8.00 429.48 1897.24

Qty

Measure

Description

Breakfast – Blueberry Smoothie 1 Cup Blueberries, raw 2 Scoops Protein powder 1 Ounce Chia seeds, dried 2 Cups Unsweetened Almond Milk Totals:

Lunch – Meatballs with Spaghetti Squash 1 Cup Broccoli, steamed 1 Cup, cubes Squash, spaghetti, raw 1 Cup Tomato sauce, no salt added 56 Each Meatballs Totals: PM Snack – Almonds and Apple 1 Ounces Almonds, raw 1 Each Apple, medium with peel Totals: Dinner – Halibut and Veggies 1 Tablespoon Coconut oil 6 Ounces Halibut, broiled 1 Cup Kale, chopped, steamed 1 Cup Mushroom slices, white, stir-fried 2 Tablespoons Onion, chopped Totals: Actual Totals for Day 9

Calories

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 10 Protein (gm)

Carbs (gm)

Fats (gm)

Breakfast – Puff Pancakes (see recipe) and Apple 1 Each Apple, medium with peel 1 Cup Cottage cheese, 1% fat 1 Ounce Chia seeds, ground Totals:

0.30 28.00 4.43 32.73

21.00 6.20 12.43 39.63

0.50 2.30 8.72 11.52

81.00 164.00 138.92 383.92

AM Snack – Chopped Eggs and Peppers 2 Large Eggs, organic, hard boiled 1 Tablespoon Mayonnaise, low fat 1 Cup Peppers, sweet, red, raw, chopped Totals:

12.00 0.00 1.48 13.48

0.00 4.00 8.98 12.98

10.00 1.00 0.45 11.45

140.00 25.00 38.74 203.74

Lunch – Chicken and Bean Salad 1/2 Cup Avocado, pureed 1/2 Cup Beans, adzuki, 6 Ounces Chicken breast, white meat 1 Tablespoon Olive Oil, Extra Virgin 1 Large Salad, large garden with tomato and onion Totals:

2.30 8.65 36.00 0.00 2.60 49.55

8.50 28.49 0.00 0.00 19.00 55.99

17.60 0.12 0.00 14.00 0.80 32.52

185.00 147.20 186.00 120.00 98.00 768.20

3.00 1.46 0.00 4.46

12.00 6.04 0.00 18.04

0.00 2.58 0.00 2.58

60.00 53.10 4.00 117.10

1.00 24.40 11.12 26.40 62.91 163.12

4.00 0.00 9.95 0.00 13.95 140.58

1.00 6.80 5.76 1.08 14.64 72.70

32.00 164.00 126.90 124.00 446.90 1919.86

Qty

Measure

Description

PM Snack – Hummus and Celery 6 Each Celery, raw stalk trimmed 2 Tablespoons Hummus, home prepared 2 Tablespoons Salsa, medium, no sugar added Totals: Dinner – Miso Soup, Salmon, Tuna and Soybeans 1 Cup Miso soup 4 Each Salmon sashimi 1/2 Cup Soybeans, green, boiled, drained, no salt 4 Each Tuna sashimi Totals: Actual Totals for Day 10

Calories

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 11 Qty

Measure

Description

Breakfast – Eggs with Toast and Berries 2 Slices Bread, Ezekiel Sprouted Grain 1/2 Cup Egg substitute, liquid 2 Large Eggs, organic 1 Tablespoon Cashew nuts, raw 1 Cup Strawberries halves, raw Totals:

Protein (gm)

Carbs (gm)

Fats (gm)

8.00 15.06 12.00 1.32 1.02 37.40

30.00 0.80 0.00 2.81 11.67 45.29

1.00 4.15 10.00 3.99 0.46 19.60

160.00 105.42 140.00 49.36 48.64 503.42

2.30 1.48 3.78

8.50 8.98 17.48

17.60 0.45 18.05

185.00 38.74 223.74

Calories

AM Snack – Avocado and Peppers 1/2 Cup Avocado, pureed 1 Cup Peppers, chopped, sweet, red, raw Totals: Lunch – Turkey Sandwich and Soup 1 Cup Broccoli, steamed 1 Teaspoon Mustard, prepared, yellow 1 Large Pickles, 4” long, cucumber, dill 4 Ounces Turkey breast, slices, nitrate free 2 Each Wasa Crackers, light rye 1 Cup Amy's Organic Minestrone Soup Totals:

5.70

9.84

0.22

51.52

0.20 0.84 28.00 2.00 3.00 39.74

0.39 5.56 0.00 14.00 17.00 46.80

0.16 0.26 0.00 0.00 1.00 1.63

3.30 24.30 100.00 60.00 90.00 329.12

PM Snack – Cottage Cheese and Chia Seeds 1 Each Apple, medium with peel 1 Cup Cottage Cheese, 1% fat 1 Ounce Chia seeds, ground Totals:

0.30 28.00 4.43 32.73

21.00 6.20 12.43 39.63

0.50 2.30 8.72 11.52

81.00 164.00 138.92 383.92

Dinner – Shrimp and Rice 1 Cup Broccoli, steamed 1/2 Cup Brown Rice, cooked 6 Ounces Salmon, broiled Totals: Actual Totals for Day 11

5.70 2.45 31.35 39.50 153.14

9.84 24.85 0.00 34.69 183.89

0.20 0.60 17.50 18.30 69.10

51.52 116.00 290.00 457.52 1897.72

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 12 Qty

Measure

Description

Breakfast – Cherry Smoothie (blend ingredients) 1/2 Cup Cherries, without pits sour, red, raw 2 Scoops Protein powder 1 Ounce Chia seeds, ground 2 Cups Unsweetened Almond Milk Totals: AM Snack – Crackers, Goat Cheese and Cucumbers 1 Ounce Cheese, goat, soft type 1 Cup Cucumber, raw, slices 2 Each Wasa Crackers, light rye Totals: Lunch – Chicken and Lentil Soup 6 Ounces Chicken breast, white meat 1/2 Cup Lentils, boiled, no salt 1 Tablespoon Olive Oil, Extra Virgin 1 Cup Squash, butternut, cubes, baked, no salt 1 Cup Vegetables, mixed, raw 1 Tablespoon Vinegar, balsamic Totals: PM Snack – Apple and Almonds 1 Ounce Almonds, raw 1 Each Apple, medium with peel Totals: Dinner – Coconut Fish and Asparagus 1/4 Ounce Almonds, raw 8 Spears Asparagus, baked 1 Tablespoon Coconut oil 6 Ounces Halibut, broiled 1 Small Salad, garden with tomato, onion 1 Tablespoon Vinegar, apple cider Totals: Actual Totals for Day 12

Protein (gm)

Carbs (gm)

Fats (gm)

0.78 24.00 4.43 2.00 31.20

9.44 8.00 12.43 4.00 33.87

0.23 3.00 8.72 8.00 19.95

38.75 150.00 138.92 80.00 407.67

5.19 0.80 2.00 7.99

0.25 2.80 14.00 17.05

5.90 0.00 0.00 5.90

75.04 14.00 60.00 149.04

39.00 8.93 0.00 1.84 5.20 0.08 55.05

0.00 19.93 0.00 21.50 23.80 2.72 67.96

2.40 0.38 14.00 0.18 0.20 0.00 17.16

186.00 114.84 120.00 82.00 108.00 14.08 624.92

6.00 0.30 6.30

6.10 21.00 27.10

14.00 0.50 14.50

163.00 81.00 244.00

1.50 3.54 0.00 45.00 1.30 0.00 51.34 151.88

1.52 2.30 0.00 0.00 9.50 0.14 13.47 159.45

3.50 0.50 13.60 6.00 0.40 0.00 24.00 81.52

40.75 21.60 117.00 240.00 49.00 3.15 471.50 1897.13

Calories

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 13 Qty

Measure

Description

Breakfast – Buckwheat, Kefir and Peaches 1 Cup Buckwheat groats, roasted, cooked 1/2 Teaspoon Cinnamon 1/2 Cup Kefir 1 Cup, slices Peaches, raw Totals: AM Snack – Hummus and Cauliflower 1 Cup Cauliflower, raw 4 Tablespoons Hummus, home prepared Totals: Lunch – Tuna Salad with Soup 1 Tablespoon Mayonnaise, low fat 8 Large Olives, ripe 1 Large Salad, garden with tomato and onion 1 Ounce Pumpkin seeds, raw 1 Cup Tuna, solid white, in water 1 Tablespoon Vinegar, apple cider 1 Cup Amy's Organic Minestrone Soup Totals: PM Snack – Apple and Cashew Nut Butter 1 Each Apple, medium with peel 1 Tablespoon Cashew butter, raw Totals: Dinner – Steak and Veggies 4 Fl. Ounces Wine, red, Cabernet, Sauvignon 6 1 1

Protein (gm)

Carbs (gm)

Fats (gm)

Calories

5.68 0.15 5.50 1.55 12.88

33.50 2.70 6.00 16.22 58.42

1.04 0.10 1.00 0.42 2.57

154.56 9.00 55.00 66.30 284.86

1.98 2.92 4.90

5.30 12.07 17.37

0.10 5.15 5.25

25.00 106.20 131.20

0.00 0.27 2.60 9.35 60.00 0.00 3.00 75.22

4.00 2.00 19.00 3.81 0.00 0.14 17.00 45.95

1.00 3.42 0.80 11.94 4.00 0.00 1.00 22.16

25.00 36.80 98.00 147.99 280.00 3.15 90.00 680.94

0.30 2.81 3.11

21.00 4.41 25.41

0.50 7.91 8.41

81.00 93.92 174.92

0.00

97.44

14.00 13.60 0.20 27.80 66.19

329.80 117.00 108.00 652.24 1924.16

0.08 3.02 Beef, organic flank, separable, lean only, trimmed, choice, cooked 46.00 0.00 Tablespoon Coconut oil 0.00 0.00 Cup Vegetables, steamed 5.20 23.80 Totals: 51.28 26.82 Actual Totals for Day 13 147.38 173.97 Ounces

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 14 Protein (gm)

Carbs (gm)

Fats (gm)

4.23 0.80 30.12 12.00 3.87 0.00 1.00 52.02

0.22 2.80 1.61 0.00 4.36 0.00 5.70 14.69

5.63 0.00 8.31 10.00 0.36 14.00 0.40 38.70

68.51 14.00 210.84 140.00 28.08 130.00 26.00 617.43

1.20 6.96 8.16

23.80 5.05 28.85

0.20 13.00 13.20

92.00 153.37 245.37

0.00 13.00 0.80 2.60 0.00 6.40

0.00 30.00 2.80 19.00 0.14 51.94

0.00 9.00 0.00 0.80 0.00 9.80

32.00 250.00 14.00 98.00 3.15 397.15

0.30 2.30 1.48 4.08

21.00 8.50 8.98 38.48

0.50 17.60 0.45 18.55

81.00 185.00 38.74 304.74

Dinner – Stuffed Meatballs with Spaghetti Squash (see recipe) 4 Ounces Beef, ground, 95% lean meat, 5% fat 23.98 1 Cup Kale, chopped, steamed 2.47 1 Cup Squash, spaghetti, baked 1.02 1 Cup Tomato sauce, no salt added 3.17 Totals: 30.64 Actual Totals for Day 14 111.30

0.00 7.32 10.01 18.08 35.41 169.37

5.60 0.52 0.40 0.49 7.01 87.25

153.44 36.40 41.85 90.28 321.97 1886.66

Qty

Measure

Description

Breakfast – Mushroom Omelet with Cheese and Veggie Slices 1 Cubic inch Cheese, cheddar 1 Cup Cucumber, raw, slices 1 Cup Egg substitute, liquid 2 Large Eggs, organic 1 Cup Mushrooms sliced, white, stir-fried 1 Tablespoon Olive oil, pure 1 Small Tomato, sliced Totals: AM Snack – Grapefruit and Pumpkin Seeds 1 Each Grapefruit, pink or red, 4" diam. 1 Ounce Pumpkin seeds, raw Totals: Lunch – Turkey Stew with Salad 8 Medium Carrots, baby, raw 1 Cup Turkey stew, see recipe 1 Cup Cucumber, raw, slices 1 Large Salad, garden with tomato and onion 1 Tablespoon Vinegar, apple cider Totals: PM Snack – Apple and Guacamole with Veggie 1 Each Apple, medium with peel 1/2 Cup Avocado, pureed 1 Cup Chopped peppers, sweet, red, raw Totals:

Calories

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 15 Protein (gm)

Carbs (gm)

Fats (gm)

Breakfast – Fruit and Cottage Cheese 3/4 cup Blueberries, raw 1 Cup Cottage Cheese, 1% fat 1 Cup Raspberries, raw 1 Ounce Chia seeds, ground Totals:

0.80 28.00 1.48 4.43 34.71

15.76 6.20 14.69 12.43 49.08

0.36 2.30 0.80 8.72 12.18

61.99 164.00 63.96 138.92 428.86

AM Snack – Eggs and Cucumber 1 Cup Cucumber, raw, slices 2 Large Eggs, organic, hard boiled Totals:

0.80 12.00 12.80

2.80 0.00 2.80

0.00 10.00 10.00

14.00 140.00 154.00

35.97 2.47 0.00 no salt 1.02 3.17 42.63

0.00 7.32 0.00

8.40 0.52 14.00

230.16 36.40 120.00

10.01 18.08 35.41

0.40 0.49 23.81

41.85 90.28 518.69

4.26 0.70 4.96

3.84 25.10 28.94

18.26 0.00 18.26

183.12 98.00 281.12

39.00 2.60 9.16 0.00 50.76 145.86

0.00 19.00 27.48 0.14 46.62 162.85

2.40 0.80 10.99 0.00 14.19 78.43

186.00 98.00 237.62 3.15 524.77 1907.44

Qty

Measure

Description

Lunch – Meatball Leftovers 6 Ounces Beef, ground, 95% lean meat, 5% fat, raw 1 Cup Chopped kale, steamed 2 Tablespoons Olive Oil, Extra Virgin 1 Cup Squash, spaghetti, boiled, drained, or 1

Cup

Tomato sauce, no salt added Totals: PM Snack – Pear and Walnuts 1 Ounce Walnuts, raw 1 Each Pear, medium with peel Totals: Dinner – Pizza, Chicken and Salad 6 Ounces Chicken breast, white meat 1 Large Salad, garden with tomato and onion 1 Slice Veggie pizza 1 Tablespoon Vinegar, apple cider Totals: Actual Totals for Day 15

Calories

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 16 Protein (gm)

Carbs (gm)

Fats (gm)

Breakfast – Strawberries and Banana Protein Shake 1/2 Each Banana 2 Scoops Protein powder 1 Cup Strawberry halves, raw 2 Cup Unsweetened almond milk Totals:

0.60 24.00 1.02 2.00 27.62

13.35 8.00 11.67 4.00 37.02

0.30 3.00 0.46 8.00 11.76

52.50 150.00 48.64 80.00 331.14

AM Snack – Feta, Cucumber and Tomato with EVOO 1 Cubic inch Cheese, feta 1 Cup Cucumber, raw, chopped 1 Small Tomato, chopped 1 Teaspoon Vinegar, balsamic Totals:

2.42 0.80 1.00 0.03 4.24

0.70 2.80 5.70 0.90 10.10

3.62 0.00 0.40 0.00 4.02

44.88 14.00 26.00 4.66 89.54

0.00 2.00 0.00 2.01 0.00 25.10

0.00 5.00 4.84 0.11 14.00 0.00

32.00 60.00 131.04 10.80 120.00 98.00

0.58 2.72 14.00 46.42

0.09 0.00 0.00 24.04

3.15 14.08 60.00 529.07

0.30 2.81 3.11

21.00 4.41 25.41

0.50 7.91 8.41

81.00 93.92 174.92

0.08 3.71 35.55 11.09 0.00 3.17 53.61 115.94

3.02 11.20 0.00 52.39 0.00 18.08 84.69 203.64

0.00 0.64 1.84 1.57 14.00 0.49 18.53 66.74

97.44 54.60 168.30 251.12 130.00 90.28 791.74 1916.41

Qty

Measure

Description

Lunch – Spicy Smoked Salmon with Crackers and Cream Cheese 8 Medium Carrots, baby, raw 0.00 1 Ounces Cream cheese, Light, 3.00 4 Ounces Salmon, smoked, (lox), regular 20.47 2 Cup Shredded lettuce, green leaf, raw 0.98 1 Tablespoon Olive Oil, Extra Virgin 0.00 1 Each Pear, medium with peel 0.70 1 Tablespoon Peppers, hot, chili, mature red, canned, chili sauce 0.14 1 Tablespoon Vinegar, balsamic 0.08 2 Each Wasa Crackers, light rye 2.00 Totals: 27.37 PM Snack – Apple and Cashew Nut Butter 1 Each Apple, medium with peel 1 Tablespoon Cashew butter, raw Totals: Dinner – Kamut Pasta with Shrimp 4 Fl. Ounces Wine, red, Cabernet, Sauvignon 1 6 1 1 1

Cup Ounces Cup Tablespoon Cup

Chopped broccoli, steamed Shrimp, moist heat Kamut, cooked Olive oil, pure Tomato sauce, no salt added Totals: Actual Totals for Day 16

Calories

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 17 Qty

Measure

Description

Breakfast – Greek Yogurt and Blackberries 1 Cup Blackberries, raw 1/3 Tablespoon Honey, unpasteurized raw 1 Ounce Chia seeds, ground 6 Ounces Yogurt, Greek, non-fat Totals: AM Snack – Apple, Hummus and Celery 1 Each Apple, medium with peel 4 Each Celery, raw stalk trimmed 4 Tablespoons Hummus, home prepared Totals: Lunch – Roast Beef Sandwich with Salad 2 Slices Bread, Ezekiel Sprouted Grain 1/2 Tablespoon Dijon mustard 2 Leaves Inner lettuce, red leaf, raw 1 Tablespoon Olive Oil, Extra Virgin 6 Ounces Roast beef, organic, nitrate free 1 Large Salad, garden with tomato and onion 1 Tablespoon Vinegar, balsamic Totals: PM Snack – Pear with Almonds 1 Ounce Almonds, raw 1 Each Pear, medium with peel Totals: Dinner – Sushi 1 Medium 3 Each 6 Pack 1 Teaspoon

Salad, garden with tomato, onion Salmon sashimi Spicy salmon rolls, 6 pieces Vinegar, apple cider Totals: Actual Totals for Day 17

Protein (gm)

Carbs (gm)

Fats (gm)

Calories

2.00 0.03 4.43 18.00 24.46

13.84 5.19 12.43 7.00 38.46

0.71 0.00 8.72 0.00 9.42

61.92 19.20 138.92 100.00 320.04

0.30 2.00 2.92 5.22

21.00 8.00 12.07 41.07

0.50 0.00 5.15 5.65

81.00 40.00 106.20 227.20

8.00 0.00 0.07 0.00 42.00 2.60 0.08 52.75

30.00 0.00 0.12 0.00 0.00 19.00 2.72 51.84

1.00 0.00 0.01 14.00 9.00 0.80 0.00 24.81

160.00 7.50 0.83 120.00 270.00 98.00 14.08 670.41

6.00 0.70 6.70

6.10 25.10 31.20

14.00 0.00 14.00

163.00 98.00 261.00

1.95 18.30 9.00 0.00 29.25 118.37

14.25 0.00 46.50 0.05 60.80 223.37

0.60 5.10 3.40 0.00 9.10 62.99

74.00 123.00 248.00 1.05 446.05 1924.69

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 18 Protein (gm)

Carbs (gm)

Fats (gm)

Breakfast – Coconut Flour Pancakes with Apple (see recipe) 1 Tablespoon Almond butter 1 Each Apple, medium with peel 3 Tablespoons Coconut flour 2 Large Eggs, organic, hard boiled Totals:

2.40 0.30 2.93 12.00 17.63

3.40 21.00 11.85 0.00 36.25

9.50 0.50 2.93 10.00 22.93

101.00 81.00 88.50 140.00 410.50

AM Snack – Greek Yogurt with Cinnamon and Grapes 1/2 Teaspoon Cinnamon 20 Each Grapes 1/3 Tablespoon Honey, unpasteurized raw 6 Ounces Yogurt, Greek, non-fat, plain Totals:

0.15 0.40 0.03 18.00 18.58

2.70 8.20 5.19 7.00 23.09

0.10 0.20 0.00 0.00 0.30

9.00 40.00 19.20 100.00 168.20

Lunch – Spinach and Goat Cheese Salad 1.5 Ounces Cheese, goat, hard type 2 Large Eggs, organic, hard boiled 1 Ounce Pine nuts, raw 4 Cups Spinach, raw 1 Cup Strawberry halves, raw 1 Tablespoon Vinegar, balsamic Totals:

12.98 12.00 3.83 3.43 1.02 0.08 33.34

0.92 0.00 3.66 4.36 11.67 2.72 23.34

15.13 10.00 19.14 0.47 0.46 0.00 45.20

192.21 140.00 188.44 27.60 48.64 14.08 610.97

PM Snack – Hummus with Pear and Broccoli 1 Cup Broccoli flowerets, raw 4 Tablespoons Hummus, home prepared 1 Each Pear, medium with peel Totals:

2.12 2.92 0.70 5.73

3.72 12.07 25.10 40.89

0.25 5.15 0.00 5.40

19.88 106.20 98.00 224.08

17.28

282.08

0.56 3.13 0.32 0.00 21.29 95.12

28.52 82.80 81.20 8.00 482.60 1896.36

Qty

Measure

Description

Dinner – Steak and Cauliflower Rice (see recipe) 5 Ounces Beef, bottom sirloin, tri-tip steak, lean and fat, ¼ inch trim 29.46 0.00 1 Cup Cauliflower, boiled, drained, no salt 2.28 5.10 1 Cup Coleslaw, home-prepared 1.55 14.89 1 Cup Mushrooms, shiitake, cooked, no salt 2.26 20.87 2 Tablespoons Onion, chopped 0.20 1.80 Totals: 35.75 42.65 Actual Totals for Day 18 111.02 166.23

Calories

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 19 Protein (gm)

Carbs (gm)

Fats (gm)

1.20 4.00 24.00 1.00 0.00 30.20

26.70 3.50 8.00 2.00 0.00 40.20

0.60 8.15 3.00 4.00 0.00 15.75

105.00 95.00 150.00 40.00 0.00 390.00

2.30 1.48 3.78

8.50 8.98 17.48

17.60 0.45 18.05

185.00 38.74 223.74

1.00 37.62 3.19 0.00 0.00 7.80 49.61

4.00 0.00 4.22 1.00 1.30 35.70 46.22

1.00 21.00 8.94 0.00 0.00 0.30 31.24

32.00 348.00 103.14 0.00 11.00 162.00 656.14

0.30 2.81 3.11

21.00 4.41 25.41

0.50 7.91 8.41

81.00 93.92 174.92

Dinner – Mexican Stir Fry Chicken and Black Beans 1/2 Cup Beans, black, boiled, no salt 7.62 1 Cup Shredded cabbage, stir fry 1.53 6 Ounces Chicken breast, white meat 39.00 2 Teaspoons Peanut oil, cooking 0.00 3 Tablespoons Onion, chopped 0.30 1 Cup Pepper, sweet bell, all colors, chopped, 1.20 1/8 Cup Chopped or diced peppers, hot chili, green, raw0.38 4 Tablespoons Salsa, medium, no sugar added 0.00 Totals: 50.02 Actual Totals for Day 19 136.72

20.39 6.69 0.00 0.00 2.70 9.20 1.77 0.00 40.75 170.07

0.46 0.65 2.40 8.00 0.00 0.20 0.04 0.00 11.75 85.19

113.52 33.00 186.00 70.72 12.00 38.00 7.50 8.00 468.74 1913.54

Qty Measure Description Breakfast – Peanut Butter Protein Shake (blend Ingredients) 1 Each Banana 1 Tablespoon Peanut butter 2 Scoops Protein powder 1 Cup Unsweetened almond milk 1 Cup Water Totals: AM Snack – Avocado and Peppers 1/2 Cup Avocado, pureed 1 Cup Peppers, chopped, sweet, red, raw Totals: Lunch – Low Carb. Noodles with Salmon and Veggies 1 Cup Miso soup 6 Ounces Salmon, broiled 2 Tablespoons Sesame seeds, whole, raw 3 Ounces Shirataki noodles 1 Tablespoon Soy sauce, Kikkoman 'Lite' 1.5 Cups Vegetables, mixed, steamed Totals: PM Snack – Apple and Cashew Nut Butter 1 Each Apple, medium with peel 1 Tablespoon Cashew butter, raw Totals:

Calories

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 20 Qty

Measure

Description

Breakfast – Oatmeal and Hardboiled Egg 1/2 Teaspoon Cinnamon 2 Large Egg, organic, hard boiled 1 Ounce Chia seeds, ground 1 Pack Organic oatmeal Totals:

Protein (gm)

Carbs (gm)

Fats (gm)

0.15 12.00 4.43 4.00 20.58

2.70 0.00 12.43 19.00 34.13

0.10 10.00 8.72 2.00 20.82

9.00 140.00 138.92 110.00 397.92

21.00 8.00 0.32 29.32

0.50 0.00 1.19 1.69

81.00 40.00 29.41 150.41

9.84 0.00 30.00 19.00 2.72 61.57

0.22 2.40 9.00 0.80 0.00 12.42

51.52 186.00 250.00 98.00 14.08 599.60

23.80 3.84 27.64

0.20 18.26 18.46

92.00 183.12 275.12

2.88 0.00 0.00 7.07 9.95 162.62

0.63 12.77 14.00 0.09 27.49 80.87

27.00 292.40 120.00 28.80 468.20 1891.25

AM Snack – Apple with Cheese 1 Each Apple, medium with peel 0.30 4 Each Celery, raw stalk, trimmed 2.00 1 Cubic inch Cheese, low fat, cheddar or colby 4.14 Totals: 6.44 Lunch – Turkey Veggie Stew (see recipe) with Added Turkey and Salad 1 Cup Broccoli 5.70 6 Ounces Turkey breast, white meat 39.00 1 Cup Turkey veggie stew 13.00 1 Large Salad, garden with tomato and onion 2.60 1 Tablespoon Vinegar, balsamic 0.08 Totals: 60.38 PM Snack – Grapefruit and Walnuts 1 Each Grapefruit, pink or red, 4" diam. 1.20 1 Ounce Walnuts, raw 4.26 Totals: 5.46 Dinner – Fish and Vegetables 10 Spears Asparagus, baked 6 Ounces Whitefish, cooked 1 Tablespoon Olive oil, extra virgin 1 Cup Zucchini, baked Totals: Actual Totals for Day 20

4.42 41.60 0.00 1.15 47.18 140.04

Calories

1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 21

Carbs (gm)

Fats (gm)

Breakfast – Scrambled Eggs with Spinach, Onion and Wasa Crackers 4 Each Egg, boiled white, only 14.00 2 Large Eggs, organic 12.00 1 Tablespoon Olive oil, extra virgin 0.00 1 Tablespoon Onion, chopped 0.10 1 Cup Spinach, raw 5.40 2 Each Wasa Crackers, light rye 2.00 Totals: 33.50

1.20 0.00 0.00 0.90 6.80 14.00 22.90

0.00 10.00 14.00 0.00 0.40 0.00 24.40

68.00 140.00 120.00 4.00 42.00 60.00 434.00

AM Snack – Pear with Walnuts 1 Ounce Walnuts, raw 1 Each Pear, medium with peel Totals:

4.26 0.70 4.96

3.84 25.10 28.94

18.26 0.00 18.26

183.12 98.00 281.12

2.60 18.00 20.60

19.00 45.98 64.98

0.80 4.48 5.28

98.00 280.00 378.00

1.07 9.35 10.42

21.01 3.81 24.82

0.48 11.94 12.42

82.65 147.99 230.64

3.71 0.00 45.00 0.00 2.60 0.08 51.39 120.97

11.20 0.00 0.00 0.00 19.00 2.72 32.93 175.46

0.64 13.60 6.00 7.00 0.80 0.00 28.04 88.40

54.60 117.00 240.00 60.00 98.00 14.08 583.68 1911.44

Qty

Measure

Lunch – Subway 1 Large 1 Sandwich

Description

Salad, garden with tomato and onion Subway 6" Turkey Breast Sandwich Totals:

PM Snack – Blueberries and Pumpkin Seeds 1 Cup Blueberries, raw 1 Ounce Pumpkin seeds, raw Totals: Dinner – Fish and Broccoli Rabe (see recipe) 1 Cup Chopped broccoli rabe 1 Tablespoon Coconut oil 6 Ounces Halibut, broiled 1/2 Tablespoon Olive oil, extra virgin 1 Large Salad, garden with tomato and onion 1 Tablespoon Vinegar, balsamic Totals: Actual Totals for Day 21

Protein (gm)

Calories