MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN – WEEK 11

Day 1 Breakfast 1 egg + 3 egg whites scrambled 1/2 whole wheat english muffin, toasted 1 medium orange

Calories 125 67 61.6 253.6

TOTAL Snack 1

Calories

2 Tbs dried cherries 1 oz cashews Lunch

Calories

2 slices whole wheat bread, toasted 1 slice low fat cheddar cheese 1/4 yellow bell pepper 1/4 cup baby spinach 4 oz deli sliced turkey breast

Calories

4 oz wild salmon, grilled 1 cup chopped kale sautéed with 1 tsp olive oil + 1 tsp garlic 1 cup cooked yellow squash 1 cup cooked quinoa TOTAL Snack 3

1/2 oz cashews 1 cup strawberries TOTAL DAILY TOTAL

Calories

78.4 57.1 135.5 1805.2

4.3 13.7 18 212.6

Fat

Protein

3 2 0.1 0 1 6.1 Fat

0.6 2 2.6 Protein

0 6.7 3 38 47.7 Carbohydrates

0 12.4 12.4

10 6.9 0.5 0.1 22 39.5

25.7 24 49.7 Carbohydrates

262 73.5 22.5 212 570

0 5.2 5.2

38 0.5 2.9 0.6 4 46

5.1 0.7 0.2 6

Fat

Protein

Carbohydrates

96.3 140 236.3

TOTAL Dinner

Carbohydrates

Calories

1 medium pear 1 granola bar

Protein

12.8 8.6 21.4

220 49.1 12.6 2.5 120 404.2

TOTAL Snack 2

Carbohydrates

48.8 156.8 205.6

TOTAL

Carbohydrates Protein Fat 1.1 17.1 13.3 2.9 15.4 1.2 29.8 21.2

0.2 4 4.2 Fat

29.2 2.2 0.8 7.4 39.6 Protein

15.2 5 0 3.2 23.4 Fat

2.6 1.2 3.8 111.9

6.2 0.5 6.7 58.8

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN – WEEK 11

Day 2 Breakfast 1 cup cooked oatmeal (prepared with skim milk) 1/2 oz cashews 1 Tbs brown sugar 1 cup chopped cantaloupe TOTAL

Calories Carbohydrates Protein Fat 232.8 37.1 14.5 78.4 4.3 2.6 33 9 0 54.4 13.1 1.3 398.6 63.5 18.4

Snack 1

Calories

3 oz roast beef, sliced 10 baby carrot sticks

135 35 170

TOTAL Lunch

Calories

Spinach & Cheese Stuffed Potato: 1 medium baked potato 1 cup steamed spinach 1/4 cup shredded low fat cheddar cheese 3 slices cooked turkey bacon, chopped Calories

1 slice whole wheat bread, toasted 2 Tbs almond butter Dinner

Calories

Chicken Soup with Kale* (see recipe) 2 cup vegetable broth 3/4 cup frozen peas and carrots 4 oz grilled chicken breast, diced 1 cup chopped kale 1/2 cup black beans 2 tsp olive oil Snack 3

Calories

Protein

4.5 0 4.5 Fat

4.3 5.4 6.9 6 22.6 Protein

19 6.8 25.8

0.2 0.5 2 7.5 10.2 Fat

5 4.8 9.8 Protein

6 10.1 0 6.7 19.9 0 42.7 Carbohydrates

Fat

21 0.6 21.6

36.6 6.8 0.5 0 43.9

Carbohydrates

30 56.3 186.7 33.5 109.2 80 495.7

TOTAL

0 8.2 8.2

Carbohydrates

110 202.6 312.6

TOTAL

Protein

Carbohydrates

161 41.4 48.8 105 356.2

TOTAL Snack 2

Carbohydrates

1.5 18.9 20.4 Fat

0 3.4 35.2 2.2 7.2

0 0 4 0.5 0.4 9 13.9

48 Protein

2.7 6.2 0 0.3 9.2

Fat

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN – WEEK 11

1 medium pear DAILY TOTAL

Day 3 Breakfast Strawberry Shake: 1 cup strawberries 1 oz vanilla protein powder 4 ice cubes 8 fl oz skim milk

96.3 1829.4 Calories

Snack 1

Calories

1 granola bar 1 medium orange Lunch

13.7 2 0 11.9 27.6 Carbohydrates

140 61.6 201.6

TOTAL

0.6 121

Carbohydrates Protein

57.1 104 0 85.8 246.9

TOTAL

25.7 209.8

Calories

Fat 1.2 24 0 8.4 33.6

Protein

24 15.4 39.4 Carbohydrates

0.2 58.4

0.5 0 0 0.4 0.9 Fat

2 1.2 3.2 Protein

4 0.2 4.2 Fat

Chicken Fajita Rice Bowl*(see recipe) •

5 oz chicken breast grilled with 1 tsp olive oil + 1 tsp chili powder

• • •

1/4 red onion, chopped 1 bell pepper, chopped 1 cup cooked brown rice

281.8 16.8 23.8 162.3 484.7

TOTAL Snack 2

Calories

6 whole wheat crackers 10 baby carrot sticks Dinner

Carbohydrates

60 35 95

TOTAL

1.4 4 5.5 33.6 44.5

Calories

44.3 0.4 1 3.8 49.5 Protein

10 8.2 18.2 Carbohydrates

1 0.8 0.1 0 1.9 Fat

2 0.6 2.6 Protein

1.5 0 1.5 Fat

Turkey & Asparagus Pasta* (see recipe) •

1 Tbs olive oil + 1 tsp minced garlic+ 4 oz ground turkey breast

• 1 cup steamed asparagus • 2 oz dry brown rice pasta 1 cup sliced cucumber 2 tsp olive oil + 2 tsp red wine vinegar TOTAL

329.6 39.6 210 15.6 82.1 676.9

0 7.4 44 3.8 0.9 56.1

19.9 4.3 4 0.3 0 28.5

25 0.4 2 0.1 9 36.5

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN – WEEK 11

Snack 3

1 medium pear DAILY TOTAL

Day 4 Breakfast 1 cup Kashi Go Lean Crunch Cereal 8 fl oz skim milk 2 Tbs dried cherries

Calories

96.3 1801.4

Calories 190 85.8 48.8 324.6

TOTAL Snack 1

Calories

4 oz deli sliced turkey breast 1 cup strawberries Calories

5 oz chicken breast, sliced 3 cups chopped lettuce 1 cup chopped tomato 1/2 cup chopped carrot 1/2 cup black beans 1 Tbs olive oil + 2 tsp red wine vinegar Snack 2

Calories

1 cup chopped cantaloupe 1 cup low fat cottage cheese Dinner

Calories

4 oz grilled Mahi Mahi 1 medium potato, diced and roasted with 2 tsp olive oil 2 cups cooked yellow squash TOTAL Snack 3

1 granola bar

Calories

4 13.7 17.7

0.2 45.2

22 1.2 23.2

0 4.6 7.1 5.3 19.9 0 36.9

Fat

Protein

1.8 0.4 0.4 0.1 0.4 13.6 16.7 Fat

1.3 28 29.3 Protein

0 36.6 16 52.6

0.3 2.3 2.6 Fat

28 4.3 4 36.3 Protein

24

1 0.5 1.5

32.8 1.7 1.6 0.5 7.2 0 43.8

13.1 6.2 19.3

3 0.4 0 3.4

Fat

Protein

Carbohydrates

140

0.6 118

Protein

Carbohydrates

120 241 72 433

Fat

Carbohydrates Protein Fat 36 9 11.9 8.4 12.8 0 60.7 17.4

Carbohydrates

54.4 162.3 216.7

TOTAL

25.7 211.5

Carbohydrates

155.8 24 32.4 22.6 109.2 120.2 464.2

TOTAL

Protein

Carbohydrates

120 57.1 177.1

TOTAL Lunch

Carbohydrates

1.5 9.2 2 12.7 Fat

2

4

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN – WEEK 11

10 baby carrot sticks TOTAL DAILY TOTAL

Day 5 Breakfast Eggs with Spinach & Sun Dried Tomato: 1 egg + 3 egg whites scrambled 1 cup baby spinach 1 Tbs sundried tomatoes, oil packed, drained 1/2 whole wheat english muffin, toasted 8 fl oz skim milk

35 175 1790.6

Calories

Snack 1

Calories

3 oz roast beef, sliced 10 baby carrot sticks Lunch

Calories

1 medium pear

96.3 96.3

TOTAL

5 oz grilled shrimp 1 cup cooked quinoa 1 cup grilled asparagus 3 cups chopped lettuce 1/2 cup chopped carrot 2 tsp olive oil + 2 tsp red wine vinegar TOTAL

Calories

Fat

Protein

4.5 0 4.5 Fat

10 4.8 1.3 16.1 Protein

25.7 25.7 0 40 7.4 4.6 5.3 0.9 58.2

5.1 0 1 0.7 0.4 7.2

21 0.6 21.6

38 6.8 13.1 57.9

Carbohydrates

140.3 212 39.6 24 22.6 82.1 520.6

17.1 0.6 0.4 2.9 8.4 29.4

0 8.2 8.2

Carbohydrates

0 4 40.9

Fat

Protein

Carbohydrates

220 202.6 54.4 477

TOTAL

Dinner

Carbohydrates

Calories

2 slices whole wheat bread, toasted 2 Tbs almond butter 1 cup chopped cantaloupe Snack 2

1.1 2.6 1.6 13.3 11.9 30.5

135 35 170

TOTAL

0.6 2.6 152.6

Carbohydrates Protein

125 10 14.6 67 85.8 302.4

TOTAL

8.2 32.2 219.4

3 18.9 0.3 22.2 Fat

0.6 0.6 Protein

0.2 0.2 Fat

30 7.4 4.3 1.7 0.5 0 43.9

1.5 3.2 0.4 0.4 0.1 9 14.9

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN – WEEK 11

Snack 3

1 oz cashews 1/4 dried cherries TOTAL DAILY TOTAL

Day 6 Breakfast 1 cup low fat cottage cheese 1 cup chopped cantaloupe 1 cup strawberries

Calories

Carbohydrates

156.8 97.6 254.4 1820.7

Protein

8.6 25.6 34.2 214.7

Fat

5.2 0 5.2 116.8

12.4 0 12.4 61.4

TOTAL

Calories Carbohydrates Protein Fat 162.3 6.2 28 54.4 13.1 1.3 57.1 13.7 1.2 33 30.5 273.8

Snack 1

Calories

10 baby carrot sticks 1 granola bar

35 140 175

TOTAL Lunch

Calories

Turkey Bacon BLT: 3 slices cooked turkey bacon, chopped 1/4 yellow bell pepper 1/4 cup baby spinach 2 slices whole wheat bread, toasted Calories

4 oz deli sliced turkey breast 1 medium pear Dinner

4 oz wild salmon, grilled 1 cup cooked brown rice pasta 1 cup chopped kale sautéed with 1 tsp olive oil + 1 tsp garlic 1/2 cup chopped carrot 1/4 yellow bell pepper 3 cups baby spinach

8.2 24 32.2

Calories

0.6 2 2.6

0 2.4 6 1.9 10.3

6 8 2 0 16

4 25.7 29.7

7.5 12 0 3 22.5 Fat

22 0.6 22.6 Protein

0 44 6.7 5.3 2.9 7.8

0 4 4 Fat

Protein

Carbohydrates

262 210 73.5 22.6 12.6 30

Fat

Protein

Carbohydrates

120 96.3 216.3

TOTAL

Protein

Carbohydrates

105 150 30 7.8 292.8

TOTAL Snack 2

Carbohydrates

2.3 0.3 0.5 3.1

1 0.2 1.2 Fat

29.2 4 2.2 0.5 0.5 1.8

15.2 2 5 0.1 0.1 0

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN – WEEK 11

TOTAL Snack 3

1 Tbs almond butter 1 medium pear TOTAL DAILY TOTAL

Day 7 Breakfast 1 cup cooked hot multigrain cereal (prepared with water) 1 medium pear, chopped 1/2 oz cashews

610.7 Calories

66.7 Carbohydrates

101.3 96.3 197.6 1766.2

38.2 Protein

3 25.7 28.7 200.6

22.4 Fat

2.5 0.6 3.1 113

9.5 0.2 9.7 62.9

TOTAL

Calories Carbohydrates Protein Fat 170.4 34.1 7.2 96.3 25.7 0.6 78.4 4.3 2.6 345.1 64.1 10.4

Snack 1

Calories

1 slice whole wheat bread, toasted 2 Tbs almond butter 1 cup chopped cantaloupe

110 202.6 54.4 367

TOTAL Lunch

Calories

2 cups lentil soup + 3/4 cup frozen peas and carrots Calories

3 oz roast beef, sliced Dinner

Quinoa Salad with Roasted Chicken* (see recipe) 4 oz grilled chicken breast, diced 1/4 yellow bell pepper, diced 1/2 cup black beans 1 cup chopped tomato 1 cup cooked quinoa 1 Tbs olive oil + 2 tsp red wine vinegar + 1/2 tsp chili powder TOTAL DAILY TOTAL

19 6.8 13.1 38.9 Protein

Carbohydrates

Calories

186.7 12.6 109.2 32.4 212 120.2 673.1 1828.2

Fat

5 4.8 1.3 11.1

50.7 50.7

135 135

TOTAL

Protein

Carbohydrates

308 308

TOTAL Snack 2

Carbohydrates

Fat

Protein

Carbohydrates

0 2.9 19.9 7.1 38 0 67.9 221.6

1.5 18.9 0.3 20.7

19 19

0 0

1.9 0.2 6.2 8.3

3 3 Fat

21 21 Protein

4.5 4.5 Fat

35.2 0.5 7.2 1.6 7.4 0 51.9 113.4

4 0.1 0.4 0.4 3.2 13.6 21.7 58.2

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN – WEEK 11

Recipes: Chicken Soup with Kale Serves: 1 Prep Time: 5 minutes Cook Time: 10 minutes

2 tsp olive oil 1 cup chopped kale 2 cups vegetable broth ¾ cup frozen peas and carrots 4 oz grilled chicken breast, diced ½ cup canned black beans (rinsed and drained) 1) 2) 3) 4)

Heat oil in a small saucepan over medium heat Add kale and cook for 3-4 minutes until kale begins to become tender Add vegetable broth, raise heat to medium high and bring to a simmer Add remaining ingredients to soup and cook for an additional 5 minutes or until heated as desired

Chicken Fajita Rice Bowl Serves: 1

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN – WEEK 11

Prep Time: 15 minutes Cook Time: 15 minutes 5 oz skinless chicken breast 1 tsp chili powder ¼ red onion, sliced ½ medium bell pepper, sliced 1 cup cooked brown rice 1) 2) 3) 4)

Preheat grill or grill pan to medium Season chicken with chili powder and grill for 5-6 minutes per side until cooked through While chicken is cooking, add onion and pepper slices to grill and cook until tender Serve sliced grilled chicken and grilled vegetables over rice

Turkey & Asparagus Pasta Serves: 1 Prep Time: 10 minutes Cook Time: 15 minutes 2 oz brown rice pasta, dry 1 Tbs olive oil 1 tsp minced garlic 4 oz ground turkey breast 1 cup steamed asparagus (or frozen and thawed) Pinch red pepper flakes (optional) 1) 2) 3) 4)

Cook pasta according to package directions While pasta is cooking, heat oil in a medium skillet over medium-high heat Add turkey and garlic and sauté until turkey is cooked through season with salt and pepper to taste Add asparagus and pepper flakes, toss and serve