follow this two-week meal plan, then repeat. send us food...

Quick Tip: Chop veggies and

chicken in advance to save time.

TUESDAY

MEAL 1 Cashew Cranberry Granola with Coconut Yogurt (see March issue)

MEAL 2 1 brown rice cake + 1 tbsp all-natural peanut butter + ½ sliced banana; 1 scoop whey pro-tein powder mixed with water

MEAL 3 Avocado Hummus with Home-made Pita Chips + 3 oz canned tuna + 2 cups mixed greens salad + 2 tbsp lemon juice

MEAL 4 ¾ cup low-fat cottage cheese + 1 pear

MEAL 5 5 oz grilled chicken breast + 4 oz baked sweet potato + 1 cup steamed spinach

WEDNESDAY

MEAL 1 1 cup plain, nonfat Greek yogurt + ½ cup pineapple chunks + 2 tbsp slivered almonds; 1 cup cooked cream of wheat

MEAL 2 3 hard-boiled egg whites; 1 part-skim mozzarella string cheese; 1 orange

MEAL 3 3 oz grilled chicken breast + 2 tbsp Avocado Hummus + lettuce + sliced tomato + 1 whole-grain pita; 2 cups mixed greens salad + 1 tbsp olive oil + 1 tbsp lemon juice

MEAL 4 2 brown rice cakes + 1 cup low-fat cottage cheese + 1 sliced peach

MEAL 5 Savory Chicken & Sweet Potato Hash (see March issue)

MONDAY

MEAL 1 4 egg whites + ¾ cup dry oats cooked in water + ¼ cup blueberries + 1 tsp flaxseed

MEAL 2 1 cup plain, nonfat Greek yogurt + ½ sliced kiwi + 2 sliced strawber-ries + 2 tbsp slivered almonds

MEAL 3 4 oz grilled chicken breast + ¼ sliced avocado + 2 slices tomato + 1 slice red onion + 2 slices whole-grain bread; small mixed greens salad

MEAL 4 Avocado Hummus with Home-made Pita Chips (see March issue)

MEAL 5 5 oz broiled tilapia + ¾ cup cooked quinoa + 1 cup steamed broccoli; 2 cups mixed greens salad + 1.5 tsp olive oil + 1 tbsp balsamic vinegar

Week One Meal Plan

Follow this two-week meal plan, then repeat. Send us food pics and recipe ideas!

SATURDAY

MEAL 1 Banana Nut Protein Pancakes: Blend 3 egg whites + ¼ cup plain, nonfat Greek yogurt + ½ mashed banana + dash each cinna-mon and sea salt + ½ cup ground oats; pan fry and top with 2 tbsp chopped walnuts

MEAL 2 1 cup plain, nonfat Greek yogurt + ½ grapefruit + 1 tsp honey

MEAL 3 Blue Cheese Burger Wrap: 3 oz 95% lean ground beef burger + 1 oz crumbled blue cheese + romaine lettuce + sliced tomato + low-calorie whole wheat tortilla; 1 cup celery and carrot sticks

MEAL 4 1 cup low-fat cot-tage cheese + ¼ cup blueberries + 2 tbsp cashews

MEAL 5 4 oz grilled chicken breast + 5 oz baked sweet potato + 1 cup steamed green beans

SUNDAY

MEAL 1 1 slice whole-grain bread + 2 tbsp all-natural peanut butter + ½ sliced banana; ¾ cup low-fat cottage cheese

MEAL 2 3 hard-boiled egg whites; 1 part-skim mozzarella string cheese; 1 orange

MEAL 3 4 oz deli turkey + romaine lettuce + sliced tomato + 2 slices rye bread; 2 cups mixed greens salad + 1 tbsp olive oil + ½ tbsp balsamic vinegar

MEAL 4 Cashew Cranberry Granola with Coconut Yogurt

MEAL 5 3 oz baked halibut + ½ cup cooked quinoa + 1 cup steamed broccoli

FRIDAY

MEAL 1 Steak & Eggs: Scramble 2 oz leftover broiled flank steak, sliced thin + 1 egg + 1 egg white; ½ cup dry oats cooked in water + 1 tbsp blueberries

MEAL 2 ¾ cup low-fat cottage cheese + 1 cup pineapple chunks + 2 tbsp slivered almonds

MEAL 3 Tuna Salad: ½ can tuna + ¼ avocado + 2 tbsp diced car-rots + 2 tbsp diced red onion + 1 tsp Dijon mustard + 2 slices whole-grain toast; 1 medium apple

MEAL 4 Strawberry Smoothie: Blend 1 scoop vanilla whey protein powder + 1 cup sliced frozen strawberries + 4–6 oz water

MEAL 5 4 oz grilled chicken breast + ½ cup cooked brown rice + 2 cups kale + 1 tbsp olive oil

THURSDAY

MEAL 1 Omelette: 3 egg whites + 1 whole egg + 1 cup baby spinach + ¼ cup diced tomato + 2 oz Swiss cheese; 2 slices whole-grain toast

MEAL 2 Mint Chocolate Shake: Blend 1 scoop chocolate whey protein pow-der + 1 tsp flax oil + 1 tsp honey + 1 tsp peppermint extract + 4–6 oz water + 1 tbsp carob chips + ice

MEAL 3 Leftover Savory Chicken & Sweet Potato Hash 1 small apple

MEAL 4 ¾ cup plain, non-fat Greek yogurt + ¼ cup blueber-ries + ¼ cup Cashew Cran-berry Granola

MEAL 5 5 oz broiled flank steak (save 2 oz for tomorrow) + 1 cup cooked quinoa + 1 cup steamed broccoli

Calories: 1,720 Protein: 142 g Carbs: 181 g Fat: 53 g





Calories: 1,720 Protein: 131 g Carbs: 164 g Fats: 64 g


Timing is everything, so try to eat first thing in the morning to rev your metabolism,

and immediately after your workouts to jump-start the muscle recovery process.

Tip: Sip H2O through-

out the day to curb cravings and stay

hydrated.

You’re halfway there! You’re kicking butt. Now, go back to

Week One and repeat the entire plan.

MONDAY

MEAL 1 Breakfast Sandwich: 4 scrambled egg whites + 1 slice cheddar cheese + 1 low-calorie whole wheat English muffin; ½ grapefruit

MEAL 2 ¾ cup plain, non-fat Greek yogurt + ½ sliced kiwi + 2 sliced strawber-ries + 2 tbsp slivered almonds

MEAL 3 Salmon Cakes with Yogurt Sauce (see March issue) + 2 cups mixed greens salad

MEAL 4 ½ cup low-fat cottage cheese + ½ sliced banana + 1 tbsp all-natural peanut butter; 1 mini-box raisins

MEAL 5 4 oz buffalo (bison) burger + 1 whole wheat bun + 1 cup steamed broc-coli + 4 oz baked sweet potato; 1 cup mixed greens salad + 1 tbsp olive oil + 1 tbsp lemon juice

TUESDAY

MEAL 1 Frittata: Combine 1 egg + 3 egg whites + ¼ cup diced tomato + ¼ cup diced mushrooms; cook on stove top 2 minutes, then place under broiler for 2–4 minutes; serve with 2 slices whole-grain toast + 2 tbsp almond butter

MEAL 2 2 brown rice cakes + ½ cup low-fat cottage cheese + 1 cup pineapple chunks

MEAL 3 Leftover Salmon Cakes with Yogurt Sauce; 2 cups mixed greens salad

MEAL 4 Coconilla Shake: Blend 1 scoop vanilla whey pro-tein powder + ¾ cup light coconut milk + 1 tsp vanilla extract + 1 tsp unsweetened shredded coconut + 1 tsp flax oil + ice

MEAL 5 3 oz grilled chicken breast + ¾ cup cooked brown rice + 1 cup steamed broccoli + 2 tbsp low-sodium soy sauce

WEDNESDAY

MEAL 1 Egg Whites & Oats: Combine 4 egg whites + ½ cup dry oats + 1 tsp sea salt + dash cinnamon; heat in microwave 3 minutes, stir, then heat 1 more minute; top with ¼ cup blueberries + 1 tbsp walnuts

MEAL 2 2 brown rice cakes + ½ can tuna + 1 tbsp Dijon mustard; 1 cup baby carrots; 1 sliced apple

MEAL 3 4 oz grilled chicken breast + romaine lettuce + sliced tomatoes + ¼ sliced avocado + 1 thin whole wheat hamburger bun; 2 cups mixed greens salad + 1 tbsp olive oil + 1 tbsp balsamic vinegar

MEAL 4 1 cup plain, nonfat Greek yogurt + ½ sliced kiwi + 2 sliced strawber-ries + 1 tbsp slivered almonds

MEAL 5 7 oz broiled flank steak (save 3 oz for tomorrow) + 1 cup cooked quinoa + 1 cup steamed broc-coli + Greek herbs and spices

THURSDAY

MEAL 1 Quinoa Parfait: Scramble 1 egg + 2 egg whites; layer evenly with ¾ cup cooked quinoa + ¼ cup raspberries + ¼ cup blueberries

MEAL 2 1 cup low-fat cottage cheese + 1 sliced banana + 2 tbsp chopped walnuts

MEAL 3 Steak Sandwich: 3 oz leftover broiled flank steak + 1 slice Swiss cheese + 2 slices whole-grain bread; 2 cups sliced veg-gies (carrots, red bell pepper, celery)

MEAL 4 1 apple + 1 tbsp all-natural peanut butter

MEAL 5 4 oz broiled tilapia + 1 cup steamed broccoli; 2 cups mixed greens salad + 1.5 tsp olive oil +1 tbsp balsamic vinegar

FRIDAY

MEAL 1 Cashew Cranberry Granola with Coconut Yogurt

MEAL 2 3 hard-boiled egg whites; 1 part-skim mozzarella string cheese; 1 small apple

MEAL 3 4 oz deli turkey + romaine lettuce + sliced tomato + 2 slices rye bread; 2 cups mixed greens salad + 1 tbsp olive oil + ½ tbsp balsamic vinegar

MEAL 4 2 tbsp almonds; 1 mini-box raisins; 1 scoop chocolate whey protein powder mixed with water

MEAL 5 Chicken Parm Pasta: 3 oz grilled chicken breast + ¾ cup cooked whole wheat spaghetti + ½ cup crushed tomatoes + dash each sea salt and pepper + 1 tsp oregano + 1 tbsp grated Parmesan cheese (double the recipe and save half for tomorrow)

SUNDAY

MEAL 1 Breakfast Smoothie: Blend 1 scoop vanilla whey protein powder + ½ cup water + ¼ cubed avocado + 1 cup kale + ¼ cup frozen blueberries + ¼ cup frozen strawberries + ¼ cup frozen black-berries + ⅓ cup dry oatmeal

MEAL 2 1 cup low- fat cottage cheese + 1 sliced peach + 2 tbsp chopped walnuts

MEAL 3 Leftover Savory Chicken & Sweet Potato Hash

MEAL 4 2 brown rice cakes + ½ can tuna + 1 tbsp Dijon mustard; 1 cup baby carrots; 1 sliced apple

MEAL 5 4 oz baked salmon + ½ cup cooked brown rice + 1 tbsp olive oil + 1 cup steamed spinach

SATURDAY

MEAL 1 French Toast: Soak 1 slice whole-grain bread in 3 egg whites; pan fry over medium-high heat, 1–2 minutes per side; top with 1 tbsp almond butter + ½ sliced banana

MEAL 2 1 cup plain, nonfat Greek yogurt + ½ grapefruit

MEAL 3 Leftover Chicken Parm Pasta

MEAL 4 ½ cup Cashew Cranberry Granola + 1 cup skim milk; 1 scoop chocolate whey protein powder mixed with water

MEAL 5 Savory Chicken & Sweet Potato Hash








Week Two

Meal Plan

follow this two-week meal plan, then repeat. send us food...

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