MEN'S FITNESS FAT TO FIT CHALLENGE - …S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN – WEEK 3 Day 1 Breakfast Calories Carbohydrates Protein Fat 2 hard boiled eggs 155

MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN – WEEK 3

Day 1

Breakfast Calories Carbohydrates Protein Fat

2 hard boiled eggs 155 1.1 12.6 10.6

1 slice whole wheat bread, toasted 110 19 5 1.5

1 Tbs apricot jam 48.4 12.9 0.1 0

1 grapefruit 81.9 20.7 1.6 0.3

TOTAL 395.3 53.7 19.3 12.4

Snack 1 Calories Carbohydrates Protein Fat

10 celery sticks 6 1.2 0.3 0

1/4 cup hummus 103.8 8.9 4.9 6

TOTAL 109.8 10.1 5.2 6

Lunch Calories Carbohydrates Protein Fat

5 oz wild salmon, grilled with 1 tsp olive oil 249.1 1.4 28.4 13.9

1/4 cup chick peas 71.4 13.6 3 0.7

3 cups mixed greens 30 6 2 0

2 Tbs balsamic vinaigrette 120 0 0 12

TOTAL 470.5 21 33.4 26.6


1 cup low fat cottage cheese 162.3 6.2 28 2.3

1 Tbs ground flax seed 37.4 2 1.3 3

1 medium green apple 71.8 19 0.4 0.2

TOTAL 271.5 27.2 29.7 5.5

Dinner Calories Carbohydrates Protein Fat

Chicken & Peppers* (see recipe)

• 5 oz raw chicken breast, sliced 155.9 0 32.7 1.8

• 1 tsp minced ginger 1.6 0.4 0 0

• 1/4 red onion, chopped 16.8 4 0.4 0

• 1 bell pepper, chopped 23.8 5.5 1 0.2

• 1 Tbs soy sauce + 1 tsp chili sauce 17.2 3.4 0.6 0.2

1 cup cooked brown rice 216.5 44.8 5 1.8

TOTAL 431.8 58.1 39.7 4


1/2 oz pecans 98 2 1.3 10.2

1 cup blackberries 61.9 13.8 2 0.7

TOTAL 159.9 15.8 3.3 10.9

DAILY TOTAL 1838.8 185.9 130.6 65.4


Day 2


1 1/4 cups raisin bran 221.9 53.8 6.5 1.8

8 fl oz skim milk 85.8 11.9 8.4 0.4

TOTAL 307.7 65.7 14.9 2.2


1/4 cup dried apricots 78.8 15.4 1.3 0.1

TOTAL 78.8 15.4 1.3 0.1


4 oz roasted turkey breast 120 4 22 1

1 slice low fat cheddar cheese 49.1 0.5 6.9 2

1 cup lettuce 5.4 1 0.5 0.1

1/4 cup hummus 103.8 8.9 4.9 6

2 slices whole grain rye bread, toasted 165.8 30.9 5.4 2.1

TOTAL 444.1 45.3 39.7 11.2


Roasted Eggplant Dip* (see recipe):

• 2 cups eggplant + 1 cup red bell pepper roasted with 2 tsp olive

oil

153 17.6 2.3 9.7

• 1 clove garlic + 1 Tbs parsley 5.8 1.2 0.3 0.1

6 whole wheat crackers 60 10 2 1.5

TOTAL 218.8 28.8 4.6 11.3


5 oz turkey cutlets grilled with 1 tsp olive oil 272.25 0 31 14

1 medium baked yukon gold potato 161 36.6 4.3 0.2

1 cup steamed swiss chard 35 7.2 3.3 0.1

TOTAL 468.25 43.8 38.6 14.3


25 almonds 173.4 5.9 6.4 15.2


TOTAL 245.2 24.9 6.8 15.4

DAILY TOTAL 1762.85 223.9 105.9 54.5


Day 3


2 Tbs natural peanut butter 210 6 8 16

1 whole wheat english muffin, toasted 126.4 25.3 4.9 1.1


TOTAL 398.3 45.1 14.9 17.8


2 cups air popped popcorn 61.9 12.4 2.1 0.7


TOTAL 140.7 27.8 3.4 0.8


1 hard boiled egg 77.5 0.5 6.3 5.3

1 oz low fat feta cheese, crumbled 58.4 0.8 5.8 3.8

1/4 cup chick peas 71.4 13.6 3 0.7



1 Tbs ground flax seed 37.4 2 1.3 3

1 medium green apple, chopped 71.8 19 0.4 0.2

TOTAL 466.5 41.9 18.8 25


25 almonds 173.4 5.9 6.4 15.2


TOTAL 185.4 8.3 7 15.2


Mustard Glazed Cod* (see recipe)

• 5 oz wild cod 116.2 0 25.2 1

• 2 tsp Dijon mustard 10 2 0 0

• 1 tsp olive oil 40 0 0 4.5

• 2 tsp honey 21.3 5.8 0 0



1/2 cup cooked quinoa 106 19.5 3.7 1.6

TOTAL 334.1 36.8 30.3 7.3


1 grapefruit 81.9 20.7 1.6 0.3



TOTAL 244.2 26.9 29.6 2.6

DAILY TOTAL 1769.2 186.8 104 68.7

Day 4


1 cup cooked oatmeal (prepared with 1 cup skim milk) 232.8 37.1 14.5 2.7

1/2 oz pecans 98 2 1.3 10.2

2 tsp honey 21.3 5.8 0 0


TOTAL 414 58.7 17.8 13.6


3 oz roast beef, sliced 135 0 21 4.5



TOTAL 201 11.2 23.3 6


2 cups lentil soup 251.7 40.6 15.6 3

Grilled Eggplant Pita* (see recipe):

• 1 cup sliced roasted eggplant

• 1 oz low fat feta cheese, crumbled 58.4 0.8 5.8 3.8


• 1 cup lettuce 5.4 1 0.5 0.1

• 1 small (4 in) whole wheat pita 74.5 15.4 2.7 0.7

TOTAL 413.8 63.3 25.6 7.8


½ oz pecans 98 2 1.3 10.2

TOTAL 98 2 1.3 10.2


4 oz ground turkey breast sautéed in 1 tsp olive oil 209.6 0 19.9 11

1/2 cup marinara sauce 92.5 14.1 2.4 3

1 cup cooked whole wheat spaghetti 173.6 37.2 7.5 0.8

1 cup steamed swiss chard 35 7.2 3.3 0.1

TOTAL 510.7 58.5 33.1 14.9




TOTAL 133.7 31.4 2.5 0.9

DAILY TOTAL 1771.2 225.1 103.6 53.4


Day 5


4 egg whites, scrambled 68.6 1 14.4 0.22


1/4 cup diced bell pepper 7.4 1.7 0.3 0.1

1 whole wheat flour tortilla 140 22 4 3

TOTAL 265.1 25.2 25.6 5.32


Blackberry Shake:


2 tsp honey 21.3 5.8 0 0

8 fl oz skim milk 85.8 11.9 8.4 0.4

4 ice cubes 0 0 0 0

TOTAL 169 31.5 10.4 1.1


2 cups Vegetarian Chili 400 80 22 3


TOTAL 471.8 99 22.4 3.2


1/2 oz pecans 98 2 1.3 10.2


TOTAL 176.8 17.4 2.6 10.3


5 oz broiled pork chop 340 0 40.7 18.5

1 oz low fat feta cheese, crumbled 58.4 0.8 5.8 3.8

1 bell pepper, chopped 23.8 5.5 1 0.2



TOTAL 572.2 12.3 49.5 34.5


1 grapefruit 81.9 20.7 1.6 0.3

TOTAL 81.9 20.7 1.6 0.3

DAILY TOTAL 1736.8 206.1 112.1 54.72


Day 6


1 slice whole wheat bread, toasted 110 19 5 1.5


1 Tbs apricot jam 48.4 12.9 0.1 0

TOTAL 368.4 37.9 13.1 17.5




1 medium green apple, sliced 71.8 19 0.4 0.2

TOTAL 240.9 23.5 29.3 3.2


1 1/4 cup cooked brown rice pasta 210 44 4 2

1/2 cup marinara sauce 92.5 14.1 2.4 3

1 cup lettuce 5.4 1 0.5 0.1


TOTAL 367.9 59.1 6.9 11.1


Roasted Eggplant Dip* (see recipe):

• 2 cups eggplant + 1 cup red bell pepper roasted with 2 tsp olive

oil

153 17.6 2.3 9.7

• 1 clove garlic + 1 Tbs parsley 5.8 1.2 0.3 0.1


TOTAL 164.8 20 2.9 9.8


Steak Salad:

4 oz grilled flank steak, thinly sliced 210.9 0 31.6 8.4

1/4 cup chick peas 71.4 13.6 3 0.7



TOTAL 432.3 19.6 36.6 21.1





TOTAL 224.2 20 30 3

DAILY TOTAL 1798.5 180.1 118.8 65.7

Day 7


2 slices whole grain rye bread, toasted 165.8 30.9 5.4 2.1



1 grapefruit 81.9 20.7 1.6 0.3

TOTAL 416.8 56.1 35.9 5.4



1 bell pepper, sliced 23.8 5.5 1 0.2

1/4 cup hummus 103.8 8.9 4.9 6

TOTAL 189.5 26.8 8 6.9


Roasted Potato Salad:

1 medium yukon gold potato, boiled, drained and chopped 161 36.6 4.3 0.2

10 celery sticks, chopped 6 1.2 0.3 0

¼ cup chick peas 71.4 13.6 3 0.7


3 oz grilled chicken breast, sliced 140 0 26.4 3


TOTAL 528.4 57.4 36 15.9





TOTAL 331.9 29.8 12 18.2


Pepper & Cheese Omelet* (see recipe): :



• 2 large eggs 147 0.8 12.6 9.9

• 1 slice low fat cheddar cheese 49.1 0.5 6.9 2

TOTAL 236.7 10.8 20.9 12.1




TOTAL 71.8 19 0.4 0.2

DAILY TOTAL 1775.1 199.9 113.2 58.7

RECIPES

Chicken & Peppers

Serves: 1

Prep Time: 15 minutes

Cook Time: 15 minutes

5 oz chicken breast, cut into bite sized pieces

1 tsp minced ginger

¼ red onion, chopped

1 bell pepper, sliced

1 Tbs reduced sodium soy sauce

1 tsp chili sauce

Nonstick canola oil cooking spray

1) Heat a large skillet or wok over medium-high heat, spray with nonstick cooking spray

2) Add ginger and chicken to wok and cook for 15-30 seconds

3) Add onion, peppers, soy and chili sauce; toss and cook for 3-4 minutes. Add 1-2 tablespoons of water if mixture appears dry.

4) Reduce heat to medium and toss continuously

5) Continue to cook until chicken is completely cooked and vegetables are crisp-tender

Roasted Eggplant Dip

Serves: 1




2 cups eggplant (peeled and chopped)

1 cup chopped red bell pepper

1 clove garlic

1 Tbs chopped fresh parsley

1) Preheat oven to 400°F.

2) Place eggplant and pepper on a baking sheet and drizzle with olive oil and roast for 20 minutes or until vegetables are tender

3) Transfer eggplant mixture to a food processor

4) Add garlic and parsley and pulse until smooth

5) Season with salt and pepper to taste

Mustard Glazed Cod

Serves: 1



5 oz wild cod

2 tsp Dijon mustard

1 tsp olive oil

2 tsp honey

¼ red onion, chopped

1½ cups chopped peppers

1) Preheat oven to 425°. Place cod on a baking sheet

2) In a small bowl, combine mustard, oil and honey

3) Spread mustard mixture over cod and transfer to the oven to bake for 5 minutes

4) Add onions and peppers to baking sheet and return to oven for an additional 6-7 minutes until cod is cooked through

Grilled Eggplant Pita

Serves: 1




½ eggplant, peeled and sliced into 3, 1/4 in thick slices

1 oz low fat feta cheese, crumbled

1 bell pepper, sliced

1 cup lettuce

1 small (4 in) whole wheat pita

Nonstick cooking spray

1) Preheat grill or grill pan

2) Spray eggplant with nonstick spray and grill for 2-3 minutes per side until tender

3) Fill pita bread with grilled eggplant, feta, pepper and lettuce

Pepper & Cheese Omelet

Serves: 1



¼ red onion, sliced

1 bell pepper, chopped

2 large eggs

1 slice low fat cheddar cheese

1) Heat a nonstick skillet over medium heat

2) Add onion and pepper and sauté for 5 minutes

3) Beat eggs in a small bowl; add eggs to pan and allow to cook for 1-2 minutes until eggs are just firm

4) Add cheese to one side of eggs

5) Using spatula, fold omelet in half and allow to cook until cheese is melted

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MEN'S FITNESS FAT TO FIT CHALLENGE - …S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN – WEEK 3 Day 1 Breakfast Calories Carbohydrates Protein Fat 2 hard boiled eggs 155