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Your meal plans and grocery list

From Aug. 10, 2015 to Aug. 16, 2015

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Monday's DietPlan 1340.6 Calories 91.7g Carbs 62.6g Fat 110.5g Protein

Meal Summary Ingredients DirectionsBreakfast466.6 Calories | 69.9g Carbs |21.6g Fat | 6.6g Protein

16 oz Breakfast fruit smoothie270.7 Calories | 66.0g Carbs | 1.2gFat | 4.0g Protein

1 oz (19 halves per) (28 g) Pecans195.9 Calories | 3.9g Carbs | 20.4gFat | 2.6g Protein

Breakfast fruit smoothie scaled to 16 oz152 g Strawberries1 medium (7" to 7­7/8" long)Banana249 g Orange juicePecans 1 oz (19 halves per) Pecans

Breakfast fruit smoothieJust put all the ingredients in theblender and blend until smooth.Optionally, blend with ice. Then drinkand enjoy!

Lunch413.0 Calories | 4.4g Carbs | 12.5gFat | 66.5g Protein

1 serving Dill Poached Salmon413.0 Calories | 4.4g Carbs | 12.5gFat | 66.5g Protein

Dill Poached Salmon Leftovers from yesterday, eat1 serving

Dill Poached SalmonPlace the salmon fillets in a largepot, and pour in the chicken stock.Bring to a boil, reduce heat to low,and place dill in the pot. Cover, andcook 15 minutes, or until fish is easilyflaked with a fork.

Dinner460.9 Calories | 17.3g Carbs |28.5g Fat | 37.3g Protein

1 serving Chicken and avocadosalad403.6 Calories | 12.0g Carbs |25.0g Fat | 34.6g Protein

Chicken and avocado saladscaled to 1 serving125 g Canned chicken1/2 fruit Avocados3 sprigs Fresh cilantro0.2 lime yields Lime juice1 dash Salt4 leaf, large LettuceBalsamic Asparagus

Chicken and avocado saladChop the cilantro, and combine thechicken, avocado, cilantro, lime, andsalt. (use only a squeeze of limejuice, and salt to taste). Arrange thebib leaves, and serve the chickensalad on top Balsamic AsparagusPrepare asparagus by washing and

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

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

snapping 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 1379.3 Calories 39.3g Carbs 62.6g Fat 147.5g Protein

Meal Summary Ingredients DirectionsBreakfast548.8 Calories | 2.5g Carbs | 41.0gFat | 42.3g Protein

2 omelet Classic Omelet548.8 Calories | 2.5g Carbs | 41.0gFat | 42.3g Protein

Classic Omelet scaled to 2 omelet4 extra large Egg57 g Cheddar cheese

Classic OmeletCrack two eggs into a bowl andwhisk until pale yellow. Do not whisktoo much or the eggs will fall apart inthe pan. Put a little coconut oil onto asmall to medium sized non­stickcooking pan. Turn on to medium­heat and let pan warm for up to 45seconds. Pour in eggs. Wait about10 seconds before pulling the edgeof the eggs toward the center.Repeat this process until the eggsform a crepe­like consistency. (Youmay have to tilt the pan to allow theliquid egg to fill gaps and cook.)When the eggs are mostly cooked(after maybe a minute and a half)sprinkle your cheese. You may nowadd salt and pepper if you wish.Almost any cheese works for a tastyomelet. You can even addvegetables or meat. Flip one edge ofthe egg on to itself to form a half­moon shape. Allow the omelet tocook a little while longer on eachside. Serve immediately!

Lunch437.9 Calories | 13.0g Carbs |13.5g Fat | 50.5g Protein

2 serving Filet Mignon with RichBalsamic Glaze437.9 Calories | 13.0g Carbs |13.5g Fat | 50.5g Protein

Filet Mignon with RichBalsamic Glaze scaled to 2 serving227 g Beef tenderloin1.1 g Pepper6 g Salt64 g Balsamic vinegar59 g Red wine

Filet Mignon with Rich BalsamicGlazeSprinkle freshly ground pepper overboth sides of each steak, andsprinkle with salt to taste. Heat anonstick skillet over medium­highheat. Place steaks in hot pan, andcook for 1 minute on each side, oruntil browned. Reduce heat to

medium­low, and add balsamicvinegar and red wine. Cover, andcook for 4 minutes on each side,basting with sauce when you turn themeat over. Remove steaks to twowarmed plates, spoon onetablespoon of glaze over each, andserve immediately.

Dinner392.6 Calories | 23.8g Carbs | 8.1gFat | 54.7g Protein

2 serving Easy Grilled Chicken392.6 Calories | 23.8g Carbs | 8.1gFat | 54.7g 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.

Wednesday'sDiet Plan 1357.7 Calories 44.8g Carbs 68.6g Fat 139.8g Protein

Meal Summary Ingredients DirectionsBreakfast548.8 Calories | 2.5g Carbs | 41.0gFat | 42.3g Protein

2 omelet Classic Omelet548.8 Calories | 2.5g Carbs | 41.0gFat | 42.3g Protein

Classic Omelet scaled to 2 omelet4 extra large Egg57 g Cheddar cheese

Classic OmeletCrack two eggs into a bowl andwhisk until pale yellow. Do not whisktoo much or the eggs will fall apart inthe pan. Put a little coconut oil onto asmall to medium sized non­stickcooking pan. Turn on to medium­heat and let pan warm for up to 45seconds. Pour in eggs. Wait about10 seconds before pulling the edgeof the eggs toward the center.Repeat this process until the eggsform a crepe­like consistency. (Youmay have to tilt the pan to allow theliquid egg to fill gaps and cook.)When the eggs are mostly cooked(after maybe a minute and a half)sprinkle your cheese. You may nowadd salt and pepper if you wish.Almost any cheese works for a tastyomelet. You can even addvegetables or meat. Flip one edge ofthe egg on to itself to form a half­moon shape. Allow the omelet to

cook a little while longer on eachside. Serve immediately!

Lunch392.6 Calories | 23.8g Carbs | 8.1gFat | 54.7g Protein

2 serving Easy Grilled Chicken392.6 Calories | 23.8g Carbs | 8.1gFat | 54.7g 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.

Dinner416.4 Calories | 18.5g Carbs |19.5g Fat | 42.8g Protein

16 spears Ham WrappedAsparagus 416.4 Calories | 18.5g Carbs |19.5g Fat | 42.8g Protein

Ham Wrapped Asparagus scaled to 32 spears (eat 16spears now, save 16 spearsfor leftovers) 16 slice Slicedham32 spear, medium (5­1/4" to7" long) Asparagus

Ham Wrapped Asparagus Wash Asparagus and then removetough ends tear ham (or Prosciutto)length­wise and then wrap theAsparagus spears Heat oil in askillet and fry wrapped spears for 2­3minutes per side Serve immediately,goes well with egss

Thursday's DietPlan 1360.4 Calories 70.0g Carbs 72.5g Fat 113.9g Protein

Meal Summary Ingredients DirectionsBreakfast527.2 Calories | 40.9g Carbs |41.4g Fat | 7.2g Protein

8 oz Breakfast fruit smoothie135.4 Calories | 33.0g Carbs | 0.6gFat | 2.0g Protein

2 oz (19 halves per) (57 g) Pecans391.8 Calories | 7.9g Carbs | 40.8gFat | 5.2g Protein

Breakfast fruit smoothie scaled to 8 oz76 g Strawberries1/2 medium (7" to 7­7/8" long)Banana125 g Orange juicePecans 2 oz (19 halves per) Pecans

Breakfast fruit smoothieJust put all the ingredients in theblender and blend until smooth.Optionally, blend with ice. Then drinkand enjoy!

Lunch416.4 Calories | 18.5g Carbs |19.5g Fat | 42.8g Protein

16 spears Ham WrappedAsparagus 416.4 Calories | 18.5g Carbs |19.5g Fat | 42.8g Protein

Ham Wrapped Asparagus Leftovers from yesterday, eat16 spears

Ham Wrapped Asparagus Wash Asparagus and then removetough ends tear ham (or Prosciutto)length­wise and then wrap theAsparagus spears Heat oil in askillet and fry wrapped spears for 2­3minutes per side Serve immediately,goes well with egss

Dinner Maple Glazed Salmon Maple Glazed Salmon

416.9 Calories | 10.6g Carbs |11.5g Fat | 63.8g Protein

1 serving Maple Glazed Salmon416.9 Calories | 10.6g Carbs |11.5g Fat | 63.8g Protein

scaled to 2 serving (eat 1serving now, save 1 servingfor leftovers) 20 g Maplesyrups16 g Hoisin sauce5 g Dijon mustard0.5 g Pepper2 fillet Pink salmon1 spray , about 1/3 secondPam cooking spray

Preheat broiler. Combine first 4ingredients in a small bowl; stir with awhisk. Place salmon, skin sidedown, on a broiler pan coated withcooking spray. Brush with maplemixture. Broil 10 to 12 minutes oruntil fish flakes easily when testedwith a fork, brushing with maplemixture after 5 minutes and againafter 10 minutes.

Friday's DietPlan 1380.6 Calories 24.5g Carbs 63.7g Fat 170.4g Protein

Meal Summary Ingredients DirectionsBreakfast548.8 Calories | 2.5g Carbs | 41.0gFat | 42.3g Protein

2 omelet Classic Omelet548.8 Calories | 2.5g Carbs | 41.0gFat | 42.3g Protein

Classic Omelet scaled to 2 omelet4 extra large Egg57 g Cheddar cheese

Classic OmeletCrack two eggs into a bowl andwhisk until pale yellow. Do not whisktoo much or the eggs will fall apart inthe pan. Put a little coconut oil onto asmall to medium sized non­stickcooking pan. Turn on to medium­heat and let pan warm for up to 45seconds. Pour in eggs. Wait about10 seconds before pulling the edgeof the eggs toward the center.Repeat this process until the eggsform a crepe­like consistency. (Youmay have to tilt the pan to allow theliquid egg to fill gaps and cook.)When the eggs are mostly cooked(after maybe a minute and a half)sprinkle your cheese. You may nowadd salt and pepper if you wish.Almost any cheese works for a tastyomelet. You can even addvegetables or meat. Flip one edge ofthe egg on to itself to form a half­moon shape. Allow the omelet tocook a little while longer on eachside. Serve immediately!

Lunch416.9 Calories | 10.6g Carbs |11.5g Fat | 63.8g Protein

1 serving Maple Glazed Salmon416.9 Calories | 10.6g Carbs |11.5g Fat | 63.8g Protein

Maple Glazed Salmon Leftovers from yesterday, eat1 serving

Maple Glazed SalmonPreheat broiler. Combine first 4ingredients in a small bowl; stir with awhisk. Place salmon, skin sidedown, on a broiler pan coated withcooking spray. Brush with maplemixture. Broil 10 to 12 minutes or

until fish flakes easily when testedwith a fork, brushing with maplemixture after 5 minutes and againafter 10 minutes.

Dinner414.9 Calories | 11.4g Carbs |11.2g Fat | 64.3g Protein

1 serving Citrus Broiled AlaskaSalmon414.9 Calories | 11.4g Carbs |11.2g Fat | 64.3g Protein

Citrus Broiled AlaskaSalmon scaled to 2 serving (eat 1serving now, save 1 servingfor leftovers) 1 large (3­1/16"dia) Oranges2 fillet Pink salmon2.5 g Red wine vinegar8.9 g Onions1.1 g Pepper

Citrus Broiled Alaska SalmonPreheat the oven's broiler. Slice,peel, and pith oranges; slicecrosswise into 1/4 inch rounds.Season fillets with salt. Place salmonfillets on broiling pan. Place the panof fillets 4 to 6 inches from heat.Cook for 15 minutes under thepreheated broiler, or 10 minutes perinch of thickness. Remove frombroiler just before they are cookedthrough. Sprinkle with vinegar.Arrange orange rounds on top.Sprinkle with green onions andcracked black pepper. Broil 1 minutelonger.

Saturday's DietPlan 1360.1 Calories 59.7g Carbs 58.5g Fat 141.3g Protein

Meal Summary Ingredients DirectionsBreakfast527.2 Calories | 40.9g Carbs |41.4g Fat | 7.2g Protein

8 oz Breakfast fruit smoothie135.4 Calories | 33.0g Carbs | 0.6gFat | 2.0g Protein

2 oz (19 halves per) (57 g) Pecans391.8 Calories | 7.9g Carbs | 40.8gFat | 5.2g Protein

Breakfast fruit smoothie scaled to 8 oz76 g Strawberries1/2 medium (7" to 7­7/8" long)Banana125 g Orange juicePecans 2 oz (19 halves per) Pecans

Breakfast fruit smoothieJust put all the ingredients in theblender and blend until smooth.Optionally, blend with ice. Then drinkand enjoy!

Lunch414.9 Calories | 11.4g Carbs |11.2g Fat | 64.3g Protein

1 serving Citrus Broiled AlaskaSalmon414.9 Calories | 11.4g Carbs |11.2g Fat | 64.3g Protein

Citrus Broiled AlaskaSalmon Leftovers from yesterday, eat1 serving

Citrus Broiled Alaska SalmonPreheat the oven's broiler. Slice,peel, and pith oranges; slicecrosswise into 1/4 inch rounds.Season fillets with salt. Place salmonfillets on broiling pan. Place the panof fillets 4 to 6 inches from heat.Cook for 15 minutes under thepreheated broiler, or 10 minutes perinch of thickness. Remove frombroiler just before they are cookedthrough. Sprinkle with vinegar.

Arrange orange rounds on top.Sprinkle with green onions andcracked black pepper. Broil 1 minutelonger.

Dinner418.0 Calories | 7.4g Carbs | 5.9gFat | 69.7g Protein

2 serving Beer Grilled Shrimp418.0 Calories | 7.4g Carbs | 5.9gFat | 69.7g Protein

Beer Grilled Shrimp scaled to 4 serving (eat 2serving now, save 2 servingfor leftovers) 680 g Shrimp354 g Beer8.5 g Garlic

Beer Grilled ShrimpWhisk the beer and garlic together ina bowl, toss in the shrimp, then poureverything into a resealable plasticbag. Squeeze out excess air, andseal the bag. Place the bag into abowl to catch any leaks, thenmarinate in the refrigerator for atleast 2 hours. Heat a cast iron grillpan over medium­high heat until itbegins to smoke. Remove theshrimp from the marinade, andshake off excess. Discard theremaining marinade. Cook theshrimp until the shells turn pink andthey are no longer translucent in thecenter, about 5 minutes.

Sunday's DietPlan 1372.5 Calories 13.8g Carbs 66.9g Fat 162.9g Protein

Meal Summary Ingredients DirectionsBreakfast548.8 Calories | 2.5g Carbs | 41.0gFat | 42.3g Protein

2 omelet Classic Omelet548.8 Calories | 2.5g Carbs | 41.0gFat | 42.3g Protein

Classic Omelet scaled to 2 omelet4 extra large Egg57 g Cheddar cheese

Classic OmeletCrack two eggs into a bowl andwhisk until pale yellow. Do not whisktoo much or the eggs will fall apart inthe pan. Put a little coconut oil onto asmall to medium sized non­stickcooking pan. Turn on to medium­heat and let pan warm for up to 45seconds. Pour in eggs. Wait about10 seconds before pulling the edgeof the eggs toward the center.Repeat this process until the eggsform a crepe­like consistency. (Youmay have to tilt the pan to allow theliquid egg to fill gaps and cook.)When the eggs are mostly cooked(after maybe a minute and a half)sprinkle your cheese. You may nowadd salt and pepper if you wish.Almost any cheese works for a tastyomelet. You can even addvegetables or meat. Flip one edge ofthe egg on to itself to form a half­

moon shape. Allow the omelet tocook a little while longer on eachside. Serve immediately!

Lunch418.0 Calories | 7.4g Carbs | 5.9gFat | 69.7g Protein

2 serving Beer Grilled Shrimp418.0 Calories | 7.4g Carbs | 5.9gFat | 69.7g Protein

Beer Grilled Shrimp Leftovers from yesterday, eat2 serving

Beer Grilled ShrimpWhisk the beer and garlic together ina bowl, toss in the shrimp, then poureverything into a resealable plasticbag. Squeeze out excess air, andseal the bag. Place the bag into abowl to catch any leaks, thenmarinate in the refrigerator for atleast 2 hours. Heat a cast iron grillpan over medium­high heat until itbegins to smoke. Remove theshrimp from the marinade, andshake off excess. Discard theremaining marinade. Cook theshrimp until the shells turn pink andthey are no longer translucent in thecenter, about 5 minutes.

Dinner405.7 Calories | 4.0g Carbs | 20.0gFat | 50.9g Protein

1 breast Grilled chickenmediterranean405.7 Calories | 4.0g Carbs | 20.0gFat | 50.9g Protein

Grilled chickenmediterranean scaled to 2 breast (eat 1breast now, save 1 breast forleftovers) 75 g Tomatoes67 g Olives13 g Capers20 g Olive oil2 breast, bone and skinremoved Chicken breast2 dash Salt2 dash Pepper

Grilled chicken mediterraneanPreheat oven to 475F. Slice olives,rinse capers, and toss together withthe tomatoes and 1 tbsp of olive oilin a bowl. Season chicken breastswith salt and pepper to taste. Heat alarge oven­proof skillet over highheat (you will be sticking the pan inthe oven). Add 1 tbsp olive oil to thepan and quickly sear the chicken onboth sides. Change to medium­highheat and add last 1 tbsp of oil andcontinue to cook until deep goldenbrown (~4 min). Flip chicken, thenadd tomato mixture to skillet.Transfer skillet to oven and roastchicken until cooked through andtomatoes have softened (around 15­18 min). Transfer to serving platesand spoon tomato mixture over topto serve.

Grocery ListDairy Products13 oz (369 g) Cheddar cheese

26 extra large (1456 g) Egg Whole, fresh eggs

Beef Products16 oz (454 g) Beef tenderloin Separable lean only, trimmed to 1/8" fat, select, raw

Soups, Sauces, and Gravies1 cup (240 g) Chicken stock Soup, home­prepared

1 tbsp (16 g) Hoisin sauce Ready­to­serve

Fats and Oils5 1/2 tbsp (74 g) Olive oil Salad or cooking

1 cup (231 g) Italian dressing Salad dressing, fat­free

1 spray , about 1/3 second (0.3g)

Pam cooking spray Oil, original

Beverages0.8 serving 5 fl oz (118 g) Red wine Alcoholic beverage, table, carignane

2 can or bottle (12 fl oz) (708 g) Beer Alcoholic beverage, light

Sweets1 tbsp (20 g) Maple syrups

Spices and Herbs1/3 tbsp (5 g) Dijon mustard Grey poupon

2.036 tsp (4.28 g) Pepper Spices, black

1/2 cup sprigs (4.45 g) Dill Fresh

2 1/3 tsp (14 g) Salt Table

3 tbsp, drained (26 g) Capers Canned

0.01 cup (2.5 g) Red wine vinegar

0.531 cup (136 g) Balsamic vinegar

Vegetables and Vegetable Products1 cup, chopped (100 g) Scallions Spring onions or scallions (includes tops and bulb), raw

1/8 cup chopped (8.9 g) Onions Young green, tops only

1 large (323 g) Zucchini Summer squash, includes skin, raw

3 sprigs (6.7 g) Fresh cilantro Coriander leaves, raw

1.783 cup, sliced (164 g) Green bell pepper Sweet, green, raw

9.433 cup (1264 g) Asparagus Raw

1.277 cup shredded (60 g) Lettuce Romaine or cos, raw

2.783 cup, sliced (256 g) Red bell pepper Sweet, raw

1 cup cherry tomatoes (149 g) Tomatoes Red, ripe, raw, year round average

1/8 cup (17 g) Garlic Raw

10 cup (300 g) Spinach Raw

Nut and Seed Products6 oz (19 halves per) (170 g) Pecans Nuts

Pork Products4 strip (48 g) Bacon Raw, cured pork

Finfish and Shellfish Products6 fillet (1908 g) Pink salmon Fish, raw

48 oz (1360 g) Shrimp Crustaceans, mixed species, raw

Poultry Products6 breast, bone and skin removed(1416 g)

Chicken breast Broilers or fryers, meat only, raw

1 can (5 oz) yields (125 g) Canned chicken No broth

Sausages and Luncheon Meats896 grams 1 serving (896 g) Sliced ham Regular (approximately 11% fat)

Fruits and Fruit Juices2 large (3­1/4" dia) (446 g) Apples With skin

4 cup, halves (608 g) Strawberries Raw

0.193 cup (47 g) Lemon juice Raw

0.036 cup (8.8 g) Lime juice Raw

1 large (3­1/16" dia) (184 g) Oranges Raw, all commercial varieties

16 tbsp (134 g) Olives Ripe, canned (small­extra large)

1/2 fruit (101 g) Avocados Raw, All commercial varieties

4 medium (7" to 7­7/8" long) (472g)

Banana Raw

4 cup (996 g) Orange juice

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.