Meal Plans by Lori Kennedy, RHN 6-Week Meal Plan for Men

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2 Welcome from Mike Whitfield & Sprint Conditioning Inside this manual is a 6-week diet plan for men to get leaner without losing your hard-earned muscle. That way, you don t just become a smaller, weaker version of yourself. And of course, a big thank-you to Lori Kennedy, RHN for putting together these meal plans just for you. It doesn t get much simpler than this: 1) Eat what is shown on the meal plan 2) Lose fat and keep muscle Pretty simple, right? You ll see that you get 21 days of different meal plans. Follow the 21 days as is and then repeat for another 21 days for a total of 6 weeks. However, if you re like me, that s just way too many options. If you discover a weekly meal plan that you really enjoy, then feel free to stick with it for a couple of weeks and then move onto a new one. Either way, there s plenty of choices so NO excuses. You can do this Focus for the next 6 weeks and watch what happens. To your success, Mike Whitfield, Master CTT - See you on facebook? Yes, you will.

3 DISCLAIMER: You must get your physician s approval before beginning this nutrition program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to making any changes in your nutrition. This program is designed for healthy individuals 18 years and older only. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any nutritional program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician.

4 Breakfast - Steel Cut Oats Cooked, Berries, Chia And Yoghurt 1 cup Blueberries, raw ½ ounce Seeds, chia seeds, dried ounce(s) Yogurt, Greek, non-fat, plain cup Cereal, oats, steel cut, cooked Totals: AM Snack - Guacamole With Celery ½ cup Avocado - pureed each Celery, Organic stalk, trimmed Totals: Lunch - Grill Chicken W/ Lrg Salad, Light Feta & Dressing 10 beans (4" long) Beans, snap, green, raw ½ cup, shredded Cabbage, freshly harvest, raw medium Carrots, baby, raw ½ ounce Cheese, feta ounce(s) Chicken Breast / White Meat teaspoon Oil & Vinegar Salad Dressing large Salad - lrg. garden w/tomato & onion Totals: PM Snack - Tuna Salad On Crackers 1 cup Cucumber - raw, slices tablespoon Mayonnaise - KRAFT Free, fat free tablespoon Relish - pickle ounce(s) Tuna Solid White -Water Sm. can Wasa Crackers, light rye Totals: Dinner - Broil Or Grill Fish, Boil Broccoli 1 cup Broccoli, frozen, chopped, boiled, drained, no salt 6 ounce(s) Halibut - broiled tablespoon Oil & Vinegar - Wish-Bone, vinaigrette Lite small Salad - sm. garden w/tomato, onion Totals: Evening Snack - Eat Almond Butter With A Spoon 1 tablespoon Nuts, almond butter, plain, no salt added Totals: Actual Totals for Day: Actual % of Total Calories:

5 Breakfast - Mix Avocado, Cucumber And Tomato & Eat With Eggs ¼ cup Avocado - pureed cup Cucumber - raw, slices cup Egg substitute, liquid large Eggs, Organic Valley large brown egg, hard boiled 3 slice Tomato, sliced, organic Totals: AM Snack - Apple With Nuts 1 each Apple - medium with peel ounce (14 halves) Nuts, walnuts, Totals: Lunch - Fish, Buckwheat And Asparagus 8 spears Asparagus, frozen, boiled, drained, no salt ½ cup Buckwheat ounce(s) Fish, halibut, Atlantic and Pacific, cooked, dry heat Totals: PM Snack 1 cup Blackberries, raw ½ cup Cottage Cheese - 1% fat Totals: Dinner - Chicken With Sweet Pot. Add Your Own Spices. ½ cup, chopped Broccoli, boiled, drained, no salt ounce(s) Chicken breast, organic tablespoon Oil & Vinegar - Wish-Bone, vinaigrette Lite small Salad - sm. garden w/tomato, onion ½ cup Yam -baked or boiled Totals: Evening Snack - Brazil Nuts 1 ounce (6-8 kernels) Nuts, Brazil nuts, raw Totals: Actual Totals for Day: Actual % of Total Calories:

6 Breakfast - Yoghurt Parfaits 1 cup (1 NLEA serving) Cereals ready-to-eat, GENERAL MILLS, FIBER ONE ½ ounce Seeds, chia seeds, dried cup, halves Strawberries, raw ounce(s) Yogurt, Greek, non-fat, plain Totals: AM Snack - Hard Boiled Egg With Peppers 1 large Eggs, Organic Valley large brown egg, hard boiled 1 cup Pepper - sweet bell, all colors, chopped, Totals: Lunch - Turkey And Spinach Salad ½ cup Avocado - pureed ½ cup Beans, adzuki, mature seeds, boiled, no salt 3 cups Spinach, raw ounce(s) Turkey Breast / White Meat tablespoon Salad dressing, Newman's Own Organic Light Balsamic Vinaigrette ½ cup Tomato, diced Totals: PM Snack - Apple And Cottage Cheese 1 small Apples, raw, with skin cup Cottage Cheese - 1% fat Totals: Dinner - Bake Or Grill Chicken Top With Cheese & Salsa 1 cup Broccoli, frozen, chopped, boiled, drained, no salt /3 cup Brown Rice - cooked ounce(s) Chedder, mild shredded, KRAFT Lite Naturals 5 ounce(s) Chicken Breast / White Meat tablespoon Salsa Garden Fresh Totals: Evening Snack - Almond Butter On A Cracker 1 tablespoon Nuts, almond butter, plain, no salt added each Wasa Crackers, light rye Totals: Actual Totals for Day: Actual % of Total Calories:

7 Breakfast - Eggs On Toast 1 slice Bread, Ezekiel Sprouted Grain, Low Sodium 1 cup Egg, white, raw large Egg, whole, scrambled cup Spinach, boiled, drained, no salt small Tomato - sm. w/peel, 2.5" diam Totals: AM Snack - Blackberries And Raw Pumpkin Seeds 1 cup Blackberries, raw ounce (85 seeds) Seeds, pumpkin and squash seeds, whole, raw Totals: Lunch - Tuna Salad With Lentils And Veggies 6 medium Carrots, baby, raw Celery - raw stalk trimmed ½ cup Lentils, boiled, no salt tablespoon Mayonnaise tablespoon Relish - pickle ounce(s) Tuna Solid light, in water Totals: PM Snack - Apple And Cottage Cheese 1 small Apples, raw, with skin cup Cottage Cheese - 1% fat Totals: Dinner - Beef, Sweet Potato And Salad 5 ounce(s) Beef, Organic Flank, separable lean only, trimmed, choice, cooked 1 tablespoon Oil & Vinegar small Salad - sm. garden w/tomato, onion small Sweet potato, baked in skin, no salt Totals: Evening Snack - Walnuts ½ ounce (14 halves) Nuts, walnuts, raw Totals: Actual Totals for Day: Actual % of Total Calories:

8 Breakfast - Scrambled Eggs, Spinach, Mushrooms & Crackers 1/4 cup Cheese, Organic Valley Mild Shredded Cheddar 1 each Egg whole w/ yolk cup Egg, white, raw ½ cup pieces Mushrooms, raw cup Spinach, raw each Wasa Crackers, light rye Totals: AM Snack - Greek Yoghurt, Peaches And Cinnamon ½ teaspoon Cinnamon small Peaches, raw ounce(s) Yogurt, Greek, non-fat, plain Totals: Lunch - Turkey Meatballs With Spaghetti Squash 1 cup, chopped Kale, boiled, drained, no salt tablespoon Parmesean Cheese, Low Sodium cup Squash, winter, spaghetti, boiled, drained, or baked, no salt ¾ cup Tomato sauce, no salt added each Turkey Meatballs (recipe) ½ cup Tomato, diced Totals: PM Snack - Fruit And Nuts 1 cup Blackberries, raw ½ cup Cottage Cheese - 1% fat almond Nuts, almonds, raw Totals: Dinner 1 tablespoon BBQ sauce cup Beans, snap, green, frozen, steamed ounce(s) Chicken Breast / White Meat tsp chopped Chives, raw tablespoon Cream, sour, reduced fat, cultured cup Yam -baked or boiled Totals: Evening Snack 4 cup Popcorn air popped each Almonds, nuts, raw Totals: Actual Totals for Day: Actual % of Total Calories:

9 Breakfast Toast + P.B., Yoghurt W/ Fruit And Flax 1 cup Blackberries, raw slices Bread, Ezekiel Sprouted Grain, Low Sodium 1 tablespoon Peanut Butter - all natural smooth style tablespoon, whole Seeds, flaxseed ounce(s) Yogurt, Greek, non-fat, plain Totals: AM Snack 1 small Apple Totals: Lunch - Add Egg & Bean Salad Toss W/Oil-Vinegar ½ cup Beans, adzuki, mature seed, boiled, with salt large Egg, whole, hard-boiled tablespoon Oil & Vinegar - Wish-Bone, vinaigrette Lite Large Salad - lrg. garden w/tomato & onion ounce(s) Turkey Breast slices, Organic Prairie, nitrate free Totals: PM Snack - Peppers And Nuts 1 ounce (14 halves) Nuts, walnuts, raw cup, chopped Peppers, sweet, red, raw Totals: Dinner - Broil Or Grill Fish, Top Potato W/Salsa 6 ounce Fish, salmon, wild, cooked, dry heat ounce(s) Green beans - string boiled & drained tablespoon Oil & Vinegar ounce(s) Yam small Salad - sm. garden w/tomato, onion tablespoon Salsa - Garden Fresh Totals: Evening Snack - Ice Cream ½ cup Ice creams, BREYERS, No Sugar Added, Vanilla Totals: Actual Totals for Day: Actual % of Total Calories:

10 Breakfast - Top Eng Muffin W/Almond Butter 1 large Egg, whole, hard-boiled ½ muffin English muffins, whole-wheat, toasted tablespoon Nuts, almond butter, plain, no salt added each Orange - medium Totals: AM Snack - Yogurt With Flax And Cinnamon 1/3 teaspoon Cinnamon tablespoon, Seeds, flaxseed ground 6 ounce(s) Yogurt, Greek, non-fat, plain Totals: Lunch - Top Potato W/Broccoli And Salsa 1 cup Broccoli, frozen, chopped, boiled, drained, no salt 4 ounce(s) Chicken Breast / White Meat ounce(s) Yam tablespoon Salsa Garden Fresh cup Vegetable soup (recipe) Totals: PM Snack 1 tablespoon Peanut Butter - all natural smooth style Wasa Crackers, light rye Totals: Dinner - Top Chicken W/Sauce And Cheese & Pasta 1 cup Angel hair - buckwheat ½ tablespoon Cheese, parmesan, grated ounce(s) Chicken Breast / White Meat ½ cup Marinara sauce tablespoon Oil & Vinegar medium Salad - med. garden w/tomato, onion Evening Snack Totals: cups Popcorn Air popped plain Totals: Actual Totals for Day: Actual % of Total Calories:

11 Breakfast - Oatmeal Top W/ Cin, Nuts, Fruit 1 cup, cooked Cereals, oats, steel cut ½ teaspoon Cinnamon ounce (14 halves) Nuts, walnuts, ounce Seeds, chia seeds, dried ½ cup, halves Strawberries, raw Totals: AM Snack - Apple W/ Goat Cheese ½ each Apple - medium with peel ounce Cheese, goat, soft type Totals: Lunch - Spinach Salad W/ Veg, Beans, Egg, Lemon Jc. 3 ounce(s) Chicken Breast / White Meat ½ cup Chickpeas cup Cucumber - raw, slices each Egg Whites - scrambled/boiled /3 tablespoon Lemon juice ½ cup pieces Mushrooms, raw large Olives, ripe, canned (small-extra large) ½ cup Pepper - sweet bell, all colors, chopped, tablespoon Salad dressing, home recipe, vinegar and oil cups Spinach, raw Totals: PM Snack - Use Ground Flaxseed To Mix In Yogurt ½ cup Blueberries, raw almond Nuts, almonds ½ tablespoon Seeds, flaxseed container (6 oz) Yogurt, plain, skim milk Totals: Dinner - Shrimp, Buckwheat; Mix Tom, Zucc And Oil ½ cup Buckwheat roasted, cooked /3 tablespoon Garlic powder ½ tablespoon Olive oil - pure ounce(s) Shrimp - boiled or steamed /2 cup Tomato, diced /2 cup Zucchini, boiled, drained Totals: Evening Snack - Fresh Kiwi Fruit With Walnuts 1 fruit Kiwi fruit, ½ ounce (14 halves) Nuts, walnuts, raw Totals: Actual Totals for Day: Actual % of Total Calories:

12 Breakfast - Toast W/ Peanut Butter, Grapefruit, Egg 1 slice Bread, whole-grain or sprouted grain large Egg, whole, hard-boiled ½ large Grapefruit, raw, pink and red and white, all areas 1 tablespoon Peanut Butter, natural Totals: AM Snack - Use Ground Flaxseed To Mix In Yogurt ½ tablespoon Seeds, flaxseed, ground cup, halves Strawberries, raw container (6 oz) Yogurt, plain, skim milk Totals: Lunch - Pita With Tuna, Mayo, Veggies And Dressing 1 pita, large (6-1/2" Bread, pita, whole-grain dia) 1 tablespoon Mayonnaise - low fat large Olives, ripe, small tablespoon Salad dressing (recipe) leaves Spinach, raw can Tuna, light in water ½ cup Tomato, diced Totals: PM Snack - Hummus, Crackers And Celery 4 each Celery - raw stalk, trimmed tablespoon Hummus, home prepared each Wasa Crackers, light rye Totals: Dinner - Mix Spag W/Chicken, Broc, Tom, Garlic, Oil, ½ cup, chopped Broccoli, steamed tablespoon Cheese, parmesan, grated /3 tablespoon Garlic powder ½ tablespoon Olive oil - pure ounce(s) Salmon - broiled cup Spaghetti, whole-wheat, cooked ½ cup Tomato, diced Totals: Evening Snack - Grapes 15 each Grapes - American ounce Seeds, pumpkin and squash seed kernels, roasted, no salt Totals: Actual Totals for Day: Actual % of Total Calories:

13 Breakfast - Cereal W/ Milk And Fruit 1 each Banana - med 8" cup Kashi GoLEAN Cereal cup Milk - skim, no fat (or substitute) almond Nuts, almonds Totals: AM Snack - Apple Topped With Peanut Butter 1 small Apple - medium with peel tablespoon Peanut Butter, natural Totals: Lunch - Burger In Pita W/ Avoc, Veggies, Dressing ¼ cup, sliced Avocados, raw, all varieties pita, large (6-1/2" dia) Bread, pita, whole-grain tablespoon Salad dressing, leaves Spinach, raw patty Veggie burgers, (recipe) /2 cup Tomato, diced Totals: PM Snack - Kiwi And Almonds 1 fruit without skin, Kiwi fruit, medium 12 almond Nuts, almonds, raw Totals: Dinner - Grilled Salmon, Pot, Asparagus Top W/ Feta And Oil 1 cup Asparagus, fresh - boiled ounce Cheese, feta ounce(s) Fish, salmon, Atlantic, wild, cooked, dry heat 1/3 tablespoon Olive oil - pure small Sweet potato, baked in skin, no salt Totals: Evening Snack - Use Ground Flaxseed Mixed In Yogurt ½ cup Blueberries, raw ½ tablespoon Seeds, flaxseed container (6 oz) Yogurt, plain, skim milk Totals: Actual Totals for Day: Actual % of Total Calories:

14 Breakfast - Cereal Top W/ Fruit 1 cup Blueberries, raw ½ cup Cereals ready-to-eat, GENERAL MILLS, FIBER ONE ½ cup Cereals ready-to-eat, KASHI GoLEAN by Kellogg 1 cup Milk - skim, no fat (or substitute) Totals: AM Snack - Crackers With Almond Butter 1 tablespoon Nuts, almond butter, plain, no salt added Wasa Crackers, light rye Totals: Lunch - Veg, Lentils, Turkey Meatballs, Sauce ½ cup Broccoli, frozen, chopped, boiled, drained, no salt ¼ cup Lentils, boiled, no salt ½ cup pieces Mushrooms, raw ½ tablespoon Olive oil - pure /3 cup Tomato sauce, no salt added each Turkey Meatballs Totals: PM Snack - Use Chia Seeds To Mix In Yogurt 1 cup Raspberries, raw ½ ounce Seeds, chia seeds, dried ounce(s) Yogurt, Greek, non-fat, plain Totals: Dinner - Chicken, Rice, Eggplant Top W/ Cheese And Oil ½ cup (1" cubes) Eggplant, boiled, drained, no salt ½ tablespoon Olive oil - pure cup Rice, brown, long-grain, cooked ounce(s) Salmon - broiled Totals: Evening Snack - Grapes And Nuts 10 each Grapes - American almond Nuts, almonds Totals: Actual Totals for Day: Actual % of Total Calories:

15 Breakfast - Eggs Scrambled, Fruit 2 slices Bread, whole-grain or sprouted grain cup Egg substitute, liquid large Egg, whole, hard-boiled ½ large (approx 4- Grapefruit, raw, pink and red and white, all /2" dia) areas Totals: AM Snack 1 cup Cucumber - raw, slices ½ ounce Nuts, pistachio nuts, raw Totals: Lunch - Salmon Salad + Soup. Add Xtra Veg To Salad. 1 large Salad - lrg. garden w/tomato & onion ounce(s) Salmon - broiled each Wasa Crackers, light rye cup Soup, Amy's Organic Minestrone Soup Totals: PM Snack - Apple And Cottage Cheese 1 each Apple - medium with peel ½ cup Cheese, cottage, lowfat, 1% Totals: Dinner - Chicken, Veg And Sweet Potato 1 cup, chopped Broccoli, boiled, drained, no salt ounce(s) Chicken Breast / White Meat ¼ table spoon Olive Oil, Extra Virgin ½ cup Pepper - sweet bell, all colors, chopped, ½ cup Sweet potato, baked in skin, no salt Totals: Evening Snack - Sunflower Seeds + Blackberries ½ cup Blackberries, raw ½ ounce Seeds, sunflower seed kernels, raw Totals: Actual Totals for Day: Actual % of Total Calories:

16 Breakfast - Cereal W/ Milk And Fruit ½ Banana - med 8" ¾ cup Kashi GoLEAN Cereal cup Milk - skim, no fat or substitute Totals: AM Snack - Apple Topped W/ Peanut Butter 1 small Apple ½ tablespoon Peanut Butter Totals: Lunch - Veg Burg In Pita Top W/ Avoc, Cook Mush/On In Oil ¼ cup, sliced Avocados, raw, all varieties pita, large (6-1/2" dia) Bread, pita, whole-wheat /3 tablespoon Garlic powder ½ cup, pieces Mushrooms, raw ½ tablespoon Olive oil - pure tablespoons Onion - chopped patty Veggie burgers, unprepared Totals: PM Snack - Nuts And Veg 4 each Celery - raw stalk trimmed almond Nuts, almonds, raw medium Peppers, sweet, green, raw Totals: Dinner - Halibut, Broc And Caul W/ Oil, Rice ½ cup, chopped Broccoli, boiled, drained, no salt ½ cup (1" pieces) Cauliflower, boiled, drained, no salt ounce(s) Fish, halibut, Atlantic and Pacific, cooked, dry heat ½ tablespoon Olive oil - pure cup Rice, brown, long-grain, cooked Totals: Evening Snack - Use GROUND Flaxseed Mix W/ Yogurt ½ cup Raspberries, raw tablespoon Seeds, flaxseed container (6 oz) Yogurt, plain, skim milk Totals: Actual Totals for Day: Actual % of Total Calories:

17 Breakfast - Oatmeal Top W/ Cin, Nuts, Fruit 1 cup, cooked Cereals, oats, steel cut ½ teaspoon Cinnamon cup Milk - skim, no fat or substitute ounce (14 halves) Nuts, walnuts, cup, halves Strawberries, raw Totals: AM Snack - Kiwi 1 fruit Kiwi fruit, Totals: Lunch - Egg And Bean Salad With Pita ½ cup Beans, adzuki, mature seeds, boiled, no salt pita, large (6-1/2" Bread, pita, whole grain dia) 1 large Egg, whole, hard-boiled cup Green salad w/ raw vegetables tablespoon Salad dressing, Totals: PM Snack - Use GROUND Flaxseed Mix With Yogurt ½ cup Blueberries, raw tablespoon Seeds, flaxseed container (6 oz) Yogurt, plain, skim milk Totals: Dinner - Shrimp, Mix Spag W/ Cheese, Oil, Tom, Zucchini 1 tablespoon Cheese, parmesan, grated ½ table spoon Olive oil - pure ounce(s) Shrimp - boiled or steamed ½ cup Spaghetti, whole-wheat, cooked ½ cup Tomato, diced ½ cup Zucchini, boiled, drained Totals: Evening Snack - Cheese And Crackers 1 ounce Cheese, goat, soft type Wasa Crackers, light rye Totals: Actual Totals for Day Actual % of Total Calories:

18 Breakfast - Oatmeal Top W/ Cin, Nuts, Fruit And An Egg 1 cup, cooked Cereals, oats, steel cut ½ teaspoon Cinnamon large Egg, whole, hard-boiled ounce (14 halves) Nuts, walnuts, raw cup, halves Strawberries, raw Totals: AM Snack - Apple W/ Almond Butter 1 small Apple tablespoon Nuts, almond butter, natural Totals: Lunch - Spinach Salad W/ Veg, Beans, Chicken, Drsg, 5 ounce(s) Chicken Breast / White Meat ¼ cup Chickpeas ½ cup Cucumber - raw, slices /3 tablespoon Lemon juice ¼ cup Lentils, boiled, no salt ½ cup, pieces Mushrooms, raw large Olives, ripe, canned ½ cup Pepper - sweet bell, all colors, chopped, tablespoon Salad dressing, home recipe, vinegar and oil cups Spinach, raw Totals: PM Snack - Use Ground Flaxseed To Mix In Yogurt ½ cup Blueberries, raw almond Nuts, almonds ½ tablespoon Seeds, flaxseed container ( oz) Yogurt, plain, skim milk Totals: Dinner - Shrimp, Quinoa; Mix Tom, Zucc And Oil 1/3 tablespoon Garlic powder ½ tablespoon Olive oil - pure /3 cup Quinoa, cooked ounce(s) Shrimp - boiled or steamed ½ cup Tomato, diced ½ cup Zucchini, boiled, drained Totals: Evening Snack - Fresh Kiwi Fruit 1 fruit Kiwi fruit, ½ ounce Nuts, walnuts, raw Totals: Actual Totals for Day: Actual % of Total Calories:

19 Breakfast - Eggs, Spinach, Tomato, Feta ½ ounce Cheese, feta cup Egg substitute, liquid whole Egg whole w/ yolk cups Spinach, raw ½ cup Tomatoes, red, ripe, cooked Totals: AM Snack 1 ounce Nuts, cashew nuts, raw ½ cup, halves Strawberries, raw Totals: Lunch - Subway 1 sandwich Subway 6" Oven Roasted Chicken Breast Sandwich 1 Salad Subway Veggie Delite Salad Totals: PM Snack - Mix Seeds And Apple 1 each Apple ounce Seeds, sunflower seed kernels, raw Totals: Dinner - Mix Spag W/ Broc, Tom, Garlic, Chicken, Oil, ½ cup, chopped Broccoli, boiled, drained, no salt tablespoon Cheese, parmesan, grated ounce(s) Chicken Breast / White Meat /3 tablespoon Garlic powder ¼ tablespoon Olive oil - pure cup Spaghetti, whole-wheat, cooked medium Zucchini - baby, raw ½ cup Tomato, diced Totals: Actual Totals for Day: Actual % of Total Calories:

20 Breakfast - Cereal W/ Milk, Fruit And Nuts 1 cup Blackberries, raw cup Kashi GoLEAN Cereal cup Milk - skim, no fat almond Nuts, almonds Totals: AM Snack - Apple Topped With Peanut Butter 1 small Apple tablespoon Peanut Butter Totals: Lunch - Burger, Veggies, Dressing. Add Condiments ¼ cup, sliced Avocados, raw, all varieties patty (yield from 1/4 lb raw meat) Beef, ground, 95% lean meat / 5% fat, patty, pan-broiled medium Salad - med. garden w/tomato, onion leaves Spinach, raw each Bun, hamburger, whole grain ½ cup Tomato, diced Totals: PM Snack - Kiwi And Almonds 1 fruit Kiwi fruit almond Nuts, almonds Totals: Dinner - Grilled Salmon, Pot, Asparagus 1 cup Asparagus, fresh - boiled ounce(s) Fish, salmon, wild, /3 tablespoon Olive oil - pure small Sweet potato, baked in skin, no salt Totals: Evening Snack - Use GROUND Flaxseed Mixed In Yogurt 1 cup Blueberries, raw tablespoon Seeds, flaxseed container (6 oz) Yogurt, plain, skim milk Totals: Actual Totals for Day: Actual % of Total Calories:

21 Breakfast - Oatmeal Top W/ Fruit, Cinn, Walnuts 1 cup Blueberries, raw ½ teaspoon Cinnamon ounce Nuts, walnuts, raw ½ cup Cereal, oats, steel cut, cooked Totals: AM Snack - Crackers With Cheese 1 ounce Cheese, goat, soft type each Wasa Crackers, light rye Totals: Lunch - Spag Mix W/ Veg, Lentils, Tuna, Oil ½ cup Broccoli, frozen, chopped, boiled, drained, no salt ¼ cup Lentils, boiled, no salt ½ cup pieces Mushrooms, raw ½ tablespoon Olive oil - pure cup Spaghetti, whole-wheat, cooked ¼ cup Tomatoes, sun-dried ounce(s) Tilapia Totals: PM Snack - Use GROUND Flaxseed Mix In Yogurt ½ cup Raspberries, raw tablespoon Seeds, flaxseed container (6 oz) Yogurt, plain, skim milk Totals: Dinner - Chicken, Rice, Eggplant Top W/ Cheese And Oil 1 tablespoon Cheese, parmesan, grated ounce(s) Chicken Breast / White Meat ½ cup (1" cubes) Eggplant, boiled, drained, no salt ½ tablespoon Olive oil - pure cup Rice, brown, long-grain, cooked Totals: Evening Snack - Grapes And Nuts 15 each Grapes - American almond Nuts, almonds Totals: Actual Totals for Day: Actual % of Total Calories:

22 AM Snack - Use Ground Flaxseed Mix W/ Yogurt 1 tablespoon Seeds, flaxseed cup, halves Strawberries, raw ounce(s) Yogurt, Greek, non-fat, plain Totals: Lunch - Turkey Pita With Veg 1 pita, large (6-1/2" Bread, pita, whole-grain dia) ¼ cup Hummus, commercial bunch Spinach, raw ¼ cup, chopped Tomatoes, orange, raw ounce(s) Turkey Breast slices, Organic Prairie, nitrate free Totals: PM Snack - Orange And Almonds 12 almond Nuts, almonds small Orange - medium Totals: Dinner - Couscous Mix W/Chicken, Bean, Pepper, Tom, Oil. ½ cup Beans, white, boiled, no salt ounce(s) Chicken Breast / White Meat ½ cup, cooked Couscous, cooked, whole wheat ½ tablespoon Olive oil - pure ½ cup Pepper - sweet bell, all colors, chopped, ½ cup Tomato, diced Totals: Evening Snack - Sunflower Seeds 1 ounce Seeds, sunflower seed kernels, raw Totals: Actual Totals for Day: Actual % of Total Calories:

23 Breakfast - Cereal W/ Milk, Fruit And Egg 1 cup Blueberries, raw large Egg, whole, hard-boiled cup Kashi GoLEAN Cereal cup Milk - skim, no fat or substitute Totals: AM Snack - Apple Topped W/ Peanut Butter 1 each Apple medium tablespoon Peanut Butter Totals: Lunch - Salad With Chicken And Sesame Dressing 1 cup Alfalfa seeds, sprouted, raw ¼ cup Avocados, raw, all varieties medium Carrots, baby, raw each Celery - raw stalk, trimmed ounce(s) Chicken Breast / White Meat ½ cup Cucumber - raw, slices tablespoon Salad Dressing, Newman's Own low fat Sesame Ginger Totals: PM Snack - Nuts And Fruit 12 almond Nuts, almonds, raw each Pear -medium w/peel Totals: Dinner - Halibut, Broc And Caul W/ Oil, Rice ½ cup, chopped Broccoli, steamed ½ cup Cauliflower, boiled, drained, no salt oz Fish, halibut, ½ tablespoon Olive oil - pure cup Rice, brown, long-grain, cooked Totals: Evening Snack - Popcorn 3 cups Snacks, popcorn, air popped Totals: Actual Totals for Day: Actual % of Total Calories:

24 Breakfast - Oatmeal Top W/ Cin, Nuts, Fruit 1 cup, cooked Cereals, oats, steel cut ½ teaspoon Cinnamon cup Milk - skim, no fat or substitute ½ ounce Nuts, walnuts, raw cup, halves Strawberries, raw Totals: AM Snack - Kiwi 1 fruit Kiwi fruit Totals: Lunch - Hummus On Pita With Tuna And Salad W/ Dressing 1 pita, large (6-1/2" dia) Bread, pita, whole-wheat can Fish, tuna, light, canned in water, drained solids 1 cup Green salad w/ raw vegetables ¼ cup Hummus, commercial tablespoon Salad dressing, Totals: PM Snack - Use GROUND Flaxseed Mix With Yogurt ½ cup Blueberries, raw ½ tablespoon Seeds, flaxseed container (6 oz) Yogurt, plain, skim milk Totals: Dinner - Shrimp, Mix Spag W/ Cheese, Oil, Tom, Zucchini 1 tablespoon Cheese, parmesan, grated ½ tablespoon Olive oil - pure ounce(s) Shrimp - boiled or steamed cup Spaghetti, whole-wheat, cooked ½ cup Tomato, diced ½ cup Zucchini, boiled, drained Totals: Evening Snack - Cheese And Crackers 1 ounce Cheese, goat, soft type Crackers, Wasa Totals: Actual Totals for Day: Actual % of Total Calories: