Daily Routine Fitness DAY # 1 10/8/2013

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1 Daily Routine Fitness Meal Planner For: Paleo R2, 1500 Calories For the Date Range: 10/8/2013 to 10/14/2013 DAY # 1 10/8/2013 Breakfast - Avocado omlette with Turkey fruit without skin and seeds Avocados, raw, California each Egg Whites - scrambled/boiled large Egg, whole, cooked, omelet cup Strawberries ounce(s) Turkey, Italian Style-Trader Joes cup, balls Watermelon, raw Totals: AM Snack - Enjoy a piece of fruit and a handful of nuts almond Nuts, almonds Totals: table spoon Balsamic Vinegar ounce(s) Chicken Breast / White Meat each Grapes - American ounce(s) Green beans - string boiled & drained bunch Spinach, raw Totals: PM Snack - Berries and seeds cup Blackberries, raw cup Seeds, sunflower seed kernels, dry roasted, with salt Totals: Dinner - Pork Tenderloin w/ veggies and salad cup, chopped Broccoli, cooked, boiled, drained, without salt each Broiled Tenderloin of Pork and Spicy Rub cup Green salad w/ raw vegetables tablespoon Oil, flaxseed, cold pressed Totals: Actual Totals for Day 10/8/2013: Actual % of Total Calories:

2 DAY # 2 10/9/2013 Breakfast - Spinach omlette with Turkey 5.00 each Egg Whites - scrambled/boiled cup Spinach, raw cup Strawberries ounce(s) Turkey, Italian Style-Trader Joes cup milk, coconut-dairy free Totals: AM Snack - Enjoy a piece of fruit and a handful of nuts 1.00 each Nectarine - medium, 2.5" diam almond Nuts, almonds Totals: each Celery - raw stalk trimmed ounce(s) Chicken Breast / White Meat each Grapes - American cup Green salad w/ raw vegetables table spoon Lemon juice tablespoon Oil, flaxseed, cold pressed table spoon Onion - chopped table spoon Pepper - black, ground teaspoon Spices, paprika Totals: PM Snack - Apple with sunflower seed butter tablespoon Seeds, sunflower seed butter, without salt Totals: Dinner - Garlic rosemary salmon with squash and salad teaspoon Garlic, raw cup Green salad w/ raw vegetables table spoon Olive oil - pure tablespoon Rosemary, fresh ounce(s) Salmon - broiled cup, cubes Squash, winter, butternut, cooked, baked, without salt Totals: Actual Totals for Day 10/9/2013: Actual % of Total Calories:

3 DAY # 3 10/10/2013 Breakfast - 3 egg whites/ 1 whole cup Blueberries, raw each Egg Whites - scrambled/boiled large Egg, whole, cooked, poached cup Nuts, coconut water (liquid from coconuts) Totals: AM Snack - Celery w/ almond butter 1.50 table spoon Almond Butter each Celery - raw stalk trimmed Totals: Lunch - Tuna Salad fruit without skin and seeds Avocados, raw, California lemon yields Lemon juice, raw each Orange - medium table spoon Relish - pickle ounce(s) Tuna, Bumble Bee, White Albacore in water Totals: PM Snack - Enjoy a piece of fruit and a handful of nuts 2.00 each Apple - medium with peel oz (10-12 kernels) Nuts, macadamia nuts, raw Totals: Dinner - Broiled Halibut w/ salad spear, medium (5-1/4" to 7" Asparagus, raw ounce(s) Halibut - broiled fruit without skin, medium Kiwifruit, green, raw cup Tangerines, (mandarin oranges), canned, juice pack, Totals: Actual Totals for Day 10/10/2013: Actual % of Total Calories:

4 DAY # 4 10/11/2013 Breakfast 1.00 each Banana - med 8" cup Strawberries ounce(s) Walnuts, dried cup milk, coconut-dairy free Totals: AM Snack 2.00 each Egg Whites - scrambled/boiled large Egg, whole, cooked, hard-boiled Totals: Lunch - California Salad cup, pureed Avocados, raw, California table spoon Lemon juice medium Salad - med. garden w/tomato, onion ounce(s) Turkey, Italian Style-Trader Joes Totals: PM Snack - Trail Mix small box (1.5 oz) Raisins, seedless ounce(s) Walnuts, dried Totals: Dinner - Fish & Veggies with salad cup (1" pieces) Cauliflower, cooked, boiled, drained, with salt cup Green salad w/ raw vegetables table spoon Lemon juice table spoon Olive oil - pure ounce(s) Orange Roughy- broiled or grilled teaspoon, ground Spices, oregano, dried Totals: Actual Totals for Day 10/11/2013: Actual % of Total Calories:

5 DAY # 5 10/12/2013 Breakfast - Spinach omlette with Turkey 5.00 each Egg Whites - scrambled/boiled bunch Spinach, raw small Tomato - sm. w/peel, 2.5" diam ounce(s) Turkey, Italian Style-Trader Joes cup milk, coconut-dairy free Totals: AM Snack - Berries and coconut water cup Blackberries, raw cup Nuts, coconut water (liquid from coconuts) Totals: table spoon Balsamic Vinegar ounce(s) Chicken Breast / White Meat each Grapes - American ounce(s) Walnuts, dried Totals: PM Snack - Apple with almond butter 1.00 table spoon Almond Butter each Apple - medium with peel tea spoon Cinnamon Totals: Dinner - Steak w/ mushrooms, yam and salad oz (1 serving) Beef, short loin, porterhouse steak, separable lean and fat, each Marinated Mushrooms cup, cubes Yam, raw Totals: Actual Totals for Day 10/12/2013: Actual % of Total Calories:

6 DAY # 6 10/13/2013 Breakfast - Turkey omlette with basil tablespoon Basil, fresh each Cantaloupe - muskmelon each Egg Whites - scrambled/boiled ounce(s) Turkey, Italian Style-Trader Joes Totals: AM Snack - Celery w/ almond butter 2.00 table spoon Almond Butter each Celery - raw stalk trimmed Totals: Lunch - Shrimp salad fruit without skin and seeds Avocados, raw, California cup Coriander (cilantro) leaves, raw ounce(s) Green beans - string boiled & drained lemon yields Lemon juice, raw cup, sliced Mangos, raw ounce(s) Shrimp - boiled or steamed Totals: PM Snack large Egg, whole, cooked, hard-boiled Totals: Dinner - Fish & Veggies with salad 2.00 spear Broccoli each Carrot - raw medium cup Cucumber - raw, slices ounce(s) Halibut - broiled almond Nuts, almonds table spoon Olive oil - pure cup slices Peaches, raw cup slices Radishes, raw miniature box (.5 oz) Raisins, seedless /2 cup tomato, diced Totals: Actual Totals for Day 10/13/2013: Actual % of Total Calories:

7 DAY # 7 10/14/2013 Breakfast 1.00 each Banana - med 8" each Egg - boiled white only medium Pear - medium, Dole ounce(s) Walnuts, dried Totals: AM Snack - Fresh Watermelon cup, balls Watermelon, raw Totals: ounce(s) Chicken Breast / White Meat wedge yields Lemon juice, raw almond Nuts, almonds large Olives, ripe, canned (small-extra large) Totals: PM Snack large Egg, whole, cooked, hard-boiled Totals: Dinner - Chicken Fajitas cup, pureed Avocados, raw, California cup Coriander (cilantro) leaves, raw clove Garlic, raw each Main 14 - Chicken Fajitas table spoon Onion - chopped tablespoon Parsley, fresh table spoon Pepper - black, ground cup Pepper - sweet bell, all colors, chopped, small Tomato - sm. w/peel, 2.5" diam table spoon cumin, powder Totals: Actual Totals for Day 10/14/2013: Actual % of Total Calories: Important Notes * If you have a medical condition, please consult with your doctor before following this meal plan. * According to the American Heart Association you should drink ten 8-ounce glasses of water per day for optimal health. * Any suggested nutritional supplements are not intended to replace the nutritional equivalence of real food items and are not necessarily recommended by any designing Registered Dietitian, software publisher and/or any related parties.