30 Day Meal Plans

Even if you have little time to cook, a buzzing social life, or a weakness for ice cream, this meal
plan can help you

lose weight fast. With 1,500 balanced calories per day, it'll fill you up and fuel your active lifestyle. The best part?
All you need to do is follow the plan. And you don't have to count a single calorie to meet your weight loss goal,
because we've done the calorie counting for you.
Tip: If you find yourself getting hungry, hit the produce aisle. Think outside the celery stick: fresh veggies come in
all colors, flavors, and crunch levels. Better yet, they fill you up without packing on pounds.

DAY 1
Breakfast
3 Scrambled Eggs
1 large grapefruit
Snack
25 almonds
Lunch
Turkey Wrap
1 apple
Snack
1 piece of string cheese
Dinner
Spicy Chicken and Pasta
Side salad and 2 Tbsp olive oil/vinegar dressing
DAY 2
Breakfast
2 Tbsp of peanut butter with 1 piece of toast
1 banana
Snack
2 small boxes of raisins
Lunch
Leftover Spicy Chicken and Pasta
Snack
0% fat Greek yogurt
Dinner
Miso Salmon
2 cups of broccoli
DAY 3
Breakfast
Lean Eggs and Ham
1 large grapefruit
Snack
25 almonds
Lunch
Black Bean and Cheese Burrito
1 apple
Snack
Dinner
Veggie Burger and bun
Salad with 4 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries

DAY 4
Breakfast
Berry Wafflewich
0% fat Greek yogurt
Snack
15 snap peas
2 Tbsp of hummus
Lunch
Gobbleguac Sandwich
1 apple
Snack
1 banana
Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli
DAY 5
Breakfast
Loaded Vegetable Omelet
1 banana
Snack
Lunch
Turkey Wrap
1 apple
Snack
10 cherry tomatoes
2 Tbsp of hummus
Dinner
Quick Lemon Chicken with Rice
2 cups of broccoli
Snack
1 Sugar-Free Fudgsicle

DAY 6
Breakfast
1 banana
Snack
15 baby carrots
2 Tbsp of hummus
Lunch
Eat Out
Snack
0% fat Greek yogurt
Dinner
Penne with Chicken Marengo
2 cups of broccoli

DAY 7
Breakfast
3 Scrambled Eggs
1 large grapefruit
Snack
25 almonds
Lunch
Leftover Penne with Chicken Marengo
2 cups of broccoli
Snack
0% fat Greek yogurt
Dinner
Thai Beef Lettuce Wraps
2 cups of snow peas
Snack
1 Skinny Cow ice cream sandwich
DAY 8
Breakfast
1 banana
Snack
0% fat Greek yogurt
Lunch
The I-Am-Not-Eating-Salad Salad
1 apple
Snack
10 cherry tomatoes
1 Luna Bar
Dinner
Tofu Stir-Fry
2 cups of broccoli
1 cup of brown rice
DAY 9
Breakfast
3 Scrambled Eggs
1 large grapefruit
Snack
0% fat Greek yogurt
25 almonds
Lunch
Leftover Tofu Stir-Fry
1 cup of brown rice
Snack
1 banana
Dinner
2 cups of broccoli

DAY 10
Breakfast
Giant Omelet Scramble
1 banana
Snack
Lunch
Turkey Wrap
1 apple
Snack
1 Lrabar
Dinner
Grilled Cilantro-Lime Chicken
1 cup of brown rice
2 cups of broccoli
DAY 11
Breakfast
1 large grapefruit
Snack
0% fat Greek yogurt
1 banana
Lunch
Turkey Wrap
1 apple
Snack
15 baby carrots
2 Tbsp of hummus
Dinner
2 cups of broccoli
1 cup of brown rice
DAY 12
Breakfast
Lean Eggs and Ham
1 medium grapefruit
Snack
25 almonds
Lunch
Mediterranean Hummus Wrap
1 apple
Snack
Smart Balance Light Butter Popcorn, mini bag
Dinner
2 cups of broccoli
Snack
30 baby carrots

DAY 13
Breakfast
Don't-Get-Fat French Toast
1 large grapefruit
Snack
Lunch
1 apple
Snack
15 baby carrots
2 Tbsp of hummus
Dinner
Miso Salmon
DAY 14
Breakfast
1 large grapefruit
Snack
Lunch
1 apple
Snack
0% fat Greek yogurt
Dinner
Whole Wheat Pasta with Vegetables
2 cups of broccoli
Snack
DAY 15
Breakfast
1 large grapefruit
Snack
Lunch
Leftover Whole Wheat Pasta with Vegetables
1 apple
Snack
25 almonds
Dinner
Tofu Stir-Fry
1 cup of brown rice
DAY 16
Breakfast
Belly-Stuffing Peanut Butter Oatmeal
1 large grapefruit
Snack
Lunch
Leftover Tofu Stir-Fry
1 cup of brown rice
Snack
0% fat Greek yogurt
Dinner
Chicken Spinach Parm
2 cups of broccoli
DAY 17
Breakfast
Lean Eggs and Ham
1 large grapefruit
Snack
0% fat Greek yogurt
1 banana
Lunch
Gobbleguac Sandwich
Snack
Dinner
1 cup of brown rice
2 cups of broccoli
DAY 18
Breakfast
Snack
1 banana
Lunch
1 apple
Snack
15 baby carrots
2 Tbsp of hummus
Dinner
Miso Salmon
DAY 19
Breakfast
2 Tbsp of peanut butter with 1 piece of whole-grain toast
1 large grapefruit
Snack
25 almonds
Lunch
Gobbleguac Sandwich
1 apple
Snack
Dinner
Eat Out
DAY 20
Breakfast
1 banana
Snack
1 Luna Bar
Lunch
1 apple
Snack
Dinner
Grilled Cilantro-Lime Chicken
Snack
1 sugar-free Fudgsicle
DAY 21
Breakfast
1 banana
Snack
1 Luna Bar
Lunch
1 apple
Snack
Dinner
Snack
DAY 22
Breakfast
1 large grapefruit
Snack
Lunch
Leftover Whole Wheat Pasta with Vegetables
1 apple
Snack
25 almonds
Dinner
Miso Salmon
1 cup of brown rice

DAY 23
Breakfast
Berry Wafflewich
1 large grapefruit
Snack
0% fat Greek yogurt
30 baby carrots
Lunch
Gobbleguac Sandwich
1 apple
Snack
Dinner
Tofu Stir-fry
2 cups of broccoli
1/2 cup of brown rice
Snack
DAY 24
Breakfast
Belly-Stuffing Peanut Butter Oatmeal
1 large grapefruit
Snack
0% fat Greek yogurt
Lunch
Leftover Tofu Stir-fry
2 cups of broccoli
Snack
25 almonds
30 baby carrots
Dinner
1/2 cup of brown rice
Snack
DAY 25
Breakfast
0% fat Greek yogurt
Snack
1 Luna Bar
Lunch
1 apple
Dinner
Veggie Burger and bun
1 serving of sweet potato fries
Snack

DAY 26
Breakfast
2 Tbsp of peanut butter with 1 piece of whole-grain toast
1 large grapefruit
Snack
10 cherry tomatoes
2 Tbsp of hummus
Lunch
Snack
0% fat Greek yogurt
25 almonds
Dinner
Eat Out
DAY 27
Breakfast
1 large grapefruit
Snack
Lunch
Eat Out
Snack
Dinner
2 cups of broccoli
Snack
1 sugar-free Fudgsicle
Day 28
Breakfast
1 banana
Snack
1 Luna Bar
Lunch
1 apple
Snack
Dinner
Snack
Day 29
Breakfast
0% fat Greek yogurt
Snack
25 almonds
Lunchv The I-Am-Not-Eating-Salad Salad
1 apple
Dinner
2 cups of broccoli
Snack
2 pieces of string cheese

Recipes for 30-Day Menu Plan
Ingredients
Serves:
2
Prep: 10min |Cook: 0min |Total: 10min

1 9" round spinach pita wrap
1/2_ _9~ round s

1/4 C roasted red pepper hummus
1/8_C_roasted re

1/2 C zucchini strips, sliced lengthwise
1/4_C_zucchini s

1 tbsp sliced, pitted Kalamata, black, or green olives
1/2_tbsp_sliced,

1/4 C shredded carrots
1/8_C_shredded

4 thin tomato slices
4/2_ _thin tomato

1/2 C shredded reduced-fat mild cheddar
1/4_C_shredded

1/2 C shredded lettuce
1/4_C_shredded

Directions
1.
Spread hummus on the lower third of the wrap. Layer zucchini, olives, carrot, tomato, cheese, and lettuce in the
center of the wrap. Roll the wrap from the bottom toward the center. Fold the sides in, then roll the entire sandwich
into a neat pocket. Cut wrap in half on an angle.
Nutritional Factsper serving
CALORIES 240.5 CAL
FAT 11.1 G
SATURATED FAT 4.1 G
CHOLESTEROL 20 MG
SODIUM 528.4 MG
CARBOHYDRATES 25.4 G
TOTAL SUGARS 2.3 G
DIETARY FIBER 3.8 G
PROTEIN 13.4 G

Whole Wheat Pasta With Vegetables
Ingredients
Serves:
4

6 ounces whole wheat spaghetti
6/4_ounces_who

2 tablespoons canola oil
6/4_teaspoons_c

1 clove garlic, chopped
1/4_ _clove garlic

1 cup thinly sliced carrots (2 medium)
48/4_teaspoons_

1 cup thinly sliced onions (1 medium)
48/4_teaspoons_

1 cup frozen baby peas, rinsed and drained
48/4_teaspoons_

1 cup frozen artichoke hearts, thawed
48/4_teaspoons_

1/4 cup reduced-sodium vegetable broth
48/16_teaspoons

1/2 cup slivered fresh basil
48/8_teaspoons_

1/4 cup grated parmesan or romano cheese
48/16_teaspoons

freshly ground black pepper
0/0_ _freshly gro

Directions
1.
Prepare the pasta al dente according to package directions for. Reserve 1/2 cup of the cooking water before draining.
2.
Heat the oil in a deep, wide nonstick skillet over medium-high heat for 1 minute. Add the garlic, carrots, and onions.
Cook, stirring frequently, for 5 minutes or until the vegetables start to soften. Add the peas and artichokes. Cook,
stirring frequently, for 2 minutes, just until heated. Add the broth. Keep warm over low heat.
3.
Add the pasta and the basil to the skillet and toss to combine. Add some of the reserved pasta water to moisten if
necessary. Allow to sit for 1 minute so flavors will blend. Add the cheese and toss. Serve right away. Season with
pepper at the table.
CALORIES 302.3 CAL
FAT 9.4 G
SATURATED FAT 1.6 G
CHOLESTEROL 4.4 MG
SODIUM 134.6 MG
TOTAL SUGARS 6.1 G
DIETARY FIBER 10.3 G
PROTEIN 11.8 G

Steamed Snapper With Pesto
Ingredients
Serves:
4

6 cups baby spinach
288/4_teaspoons

1 red bell pepper, thinly sliced
1/4_ _red bell pep

4 snapper fillets (6 ounces each)
4/4_ _snapper fill

1/2 teaspoon salt
1/8_teaspoons_s

1/4 teaspoon freshly ground black pepper
1/16_teaspoons_

4 tablespoons pesto
12/4_teaspoons_

Directions
1.
Preheat the oven to 450F. Coat one side of four 12" x 20" sheets of foil with cooking spray.
2.
Top half of each foil sheet with 1 1/2 cups of the spinach, 1/4 of the pepper, and 1 snapper fillet. Sprinkle with the
salt and black pepper. Fold the other half of each foil sheet over the filling and crimp the edges to make a tight seal.
3.
Arrange the packets on a large baking sheet. Bake for 10 to 12 minutes or until the packets are puffed. Transfer each
packet to a serving plate. Carefully slit the top of each to allow the steam to escape. After a minute, peel back the
foil to reveal the fish. Check to make sure the fish flakes easily when tested with a fork. Top each serving with 1
tablespoon of the pesto before serving.
CALORIES 264.7 CAL

FAT 9.5 G
SATURATED FAT 1.6 G
CHOLESTEROL 64.4 MG
SODIUM 581.5 MG
CARBOHYDRATES 6.7 G
TOTAL SUGARS 1.4 G
DIETARY FIBER 2.9 G
PROTEIN 37.4 G

Belly- Stuffing Peanut Butter Oatmeal
Ingredients
Serves:
6

2 C old fashioned oats
2/6_C_old fashion

2 tsp cinnamon
2/6_tsp_cinnamo

2 eggs
2/6_ _eggs_376_

2 C vanilla soy milk
2/6_C_vanilla soy

1 C water
1/6_C_water_79_

4 tbsp natural peanut butter
4/6_tbsp_natural

2 tbsp agave syrup
2/6_tbsp_agave s

Directions
1.
Whip it up Preheat oven to 375 degrees F. Coat an 8 x 8-inch baking dish with cooking spray. In a large bowl,
combine 2 cups of old fashioned oats and 2 teaspoons of cinnamon. In a medium bowl, beat 2 eggs and add 2 cups
of vanilla soy milk, a cup of water, and 4 tablespoons of natural peanut butter. Add to the oats, pour mixture into
dish, and bake for 20 minutes. Drizzle with 2 tablespoons agave syrup.
CALORIES 243.6 CAL
FAT 9.3 G
SATURATED FAT 1.3 G
CHOLESTEROL 70.5 MG
SODIUM 104.3 MG
TOTAL SUGARS 9.2 G
DIETARY FIBER 3.9 G
PROTEIN 10.4 G


Ingredients
Serves:
1

3 eggs, well beaten
3/1_ _eggs, well

2 tablespoons chopped green bell pepper
2/1_ tablespoons

2 tablespoons chopped tomato, seeded
2/1_ tablespoons

2 tablespoons presliced fresh mushrooms
2/1_ tablespoons

salt and black pepper to taste
0/0_ _salt and bla

Directions
1.
Heat a large skillet coated with olive oil cooking spray over medium heat.
2.
Add the eggs, allowing them to cover the bottom of the pan.
3.
Cook for 3 minutes, or until the bottom begins to set.
4.
When nearly cooked, top one half of the omelet with the bell peppers, tomato, mushrooms, zucchini, salt, and black
pepper.
5.
Carefully fold the remaining half over the filling and cook for 2 minutes, or until cooked through.
CALORIES 224.5 CAL
FAT 15 G
SATURATED FAT 4.7 G
CHOLESTEROL 634.5 MG
SODIUM 502.9 MG
CARBOHYDRATES 3.3 G
TOTAL SUGARS 2.3 G
DIETARY FIBER 0.7 G
PROTEIN 19.5 G

Turkey Wrap
Ingredients
Serves:
1

1 whole wheat flour tortilla
1/1_ _whole whe

4 slices hormel natural choice pre-sliced turkey
4/1_slices_horme

1 slice sargento deli style cheese
1/1_slice_sargen

mustard to taste
0/0_ _mustard to

Directions
1.
Combine ingredients in wrap.
CALORIES 214.9 CAL
FAT 7.6 G
SATURATED FAT 4.3 G
CHOLESTEROL 44.1 MG
SODIUM 937.6 MG
TOTAL SUGARS 2 G
DIETARY FIBER 2.3 G
PROTEIN 17.7 G

Gobbleguac Sandwich
Ingredients
Serves:
1

2 slices whole grain bread
2/1_slices_whole

4 slices hormel natural choice pre-sliced turkey
4/1_slices_horme

1/3 fresh avocado
1/3_ _fresh avoc

salt and fresh ground pepper to taste
0/0_ _salt and fre

Directions
1.
Mix avocado, salt and pepper.
2.
Add turkey to bread.
3.
Spread mixture on turkey
CALORIES 272.2 CAL
FAT 10.1 G
SATURATED FAT 1.6 G
CHOLESTEROL 24.1 MG
SODIUM 1082.5 MG
TOTAL SUGARS 5.4 G
DIETARY FIBER 7.3 G
PROTEIN 17.4 G

Ingredients
Serves:
4

8 ounces penne
8/4_ounces_penn

1/2 cup dry-packed sun-dried tomatoes
48/8_teaspoons_

1/2 pound boneless, skinless chicken breasts, cut into 1/2" cubes
16/8_ounce_bone

1 tablespoon all-purpose flour
3/4_teaspoons_a

1/2 teaspoon dried thyme
1/8_teaspoons_d

1/4 teaspoon ground black pepper
1/16_teaspoons_

1 tablespoon olive oil
3/4_teaspoons_o

3 cups sliced mushrooms
144/4_teaspoons

1/2 cup chicken broth
48/8_teaspoons_

1 can (15 ounces) crushed tomatoes in puree
1/4_can_(15 oun

1/2 cup orange juice
48/8_teaspoons_

1 teaspoon grated orange zest
1/4_teaspoons_g

1 teaspoon brown sugar
1/4_teaspoons_b

1/8 teaspoon salt
1/32_teaspoons_

Directions
1.
Bring a large pot of water to a boil. Cook the pasta according to package directions until al dente. Drain in a
colander and transfer to a warmed serving bowl.
2.
Meanwhile, in a small bowl, cover the sun-dried tomatoes with boiling water and soak for 5 minutes. When
softened, drain and chop coarsely. Set aside.
3.
Toss the chicken with the flour, thyme, and pepper. In a large, heavy skillet, heat the oil over high heat until hot but
not smoking. Add the chicken and cook, stirring occasionally, for 2 to 3 minutes, or until golden brown. Add the
mushrooms and 2 tablespoons of the broth. Cook, stirring occasionally, for 2 to 3 minutes, or until the mushrooms
are barely softened and have begun to release their juices.
4.
Add the crushed tomatoes (with puree), orange juice, orange zest, sugar, salt, the sun-dried tomatoes, and the
remaining broth. Bring to a boil, scraping the bottom of the pan with a wooden spoon to release the browned bits.
Reduce the heat to medium-low and simmer for 8 minutes, or until the sauce is thickened and the flavors are
blended.
5.
Pour the mixture over the pasta and toss to coat well.
CALORIES 389.9 CAL
FAT 5.8 G
SATURATED FAT 1 G
CHOLESTEROL 32.9 MG
SODIUM 513.8 MG
TOTAL SUGARS 9.5 G
DIETARY FIBER 5.4 G
PROTEIN 25.7 G

Don't- Get- Fat French Toast
Ingredients
Serves:
4

1 large egg plus 1 large egg white
1/4_ _large egg p

3/4 C canned fat-free evaporated milk
3/16_C_canned f

1 tsp vanilla extract
1/4_tsp_vanilla ex

8 slices Pepperidge Farm Raisin Cinnamon Swirl bread
8/4_ _slices Pepp

1 tsp confectioners' sugar
1/4_tsp_confectio

Directions
1.
In a wide dish, beat the egg and egg white with a fork until smooth. Stir in milk and vanilla.
2.
Set a griddle or large skillet over medium-high heat until hot (about 2 minutes). Remove pan from heat and coat
with cooking spray; turn heat to medium and return pan to burner.
3.
Dip the bread into the egg mixture to saturate. Lift out, letting excess drip off before placing on griddle. Cook until
browned and cooked through (1 to 2 minutes per side). Transfer to plates. Dust with sifted confectioner's sugar.
CALORIES 224.6 CAL
FAT 4.3 G
SATURATED FAT 0.5 G
CHOLESTEROL 54.8 MG
SODIUM 296.3 MG
TOTAL SUGARS 18.3 G
DIETARY FIBER 2 G
PROTEIN 12.1 G

Ingredients
Serves:
1

1 tbsp olive oil
1/1_tbsp_olive oil

1 boneless, skinless chicken breast
1/1_ _boneless, s

1 tbsp italian seasoned bread crumbs
1/1_tbsp_italian s

1 tsp grated parmesan
1/1_tsp_grated p

1/4 cup marinara
48/4_teaspoons_

1 small clove garlic, crushed
1/1_ _small clove

3 handfuls baby spinach leaves
3/1_ _handfuls ba

Salt and pepper to taste
0/0_ _Salt and pe

Directions
1.
Heat the oil in a nonstick skillet over medium heat. As the oil is heating, pound the chicken to 1/4 inch thickness,
then sprinkle with bread crumbs, cheese, salt, and pepper, pressing so the crumbs stick. Place in the pan with the
garlic and saute for 2 to 3 minutes per side. Top with hot marinara. Add the spinach, turning frequently with tongs
until it wilts (about 6 minutes).
CALORIES 366 CAL
FAT 17.4 G
SATURATED FAT 2.9 G
CHOLESTEROL 70 MG
SODIUM 806.3 MG
CARBOHYDRATES 21 G
TOTAL SUGARS 6 G
DIETARY FIBER 4.1 G
PROTEIN 32.1 G

Spicy Chicken And Pasta
Ingredients
Serves:
2

4 1/2 oz angel hair pasta, uncooked
9/4_oz_angel hai

1 tbsp olive oil
1/2_tbsp_olive oil

1/4 C finely chopped onion
1/8_C_finely chop

1/2 tsp flour
1/4_tsp_flour_38

1 tbsp water
1/2_tbsp_water_

1/2 lb chicken breast tenders
1/4_lb_chicken br

2 tsp chili powder
2/2_tsp_chili pow

1/2 C spaghetti sauce
1/4_C_spaghetti s

Directions
1.
Cook the pasta according to the package directions; drain. Heat the olive oil in a nonstick skillet. Brown the onion
over medium high heat for about 1 minute. Mix the flour and the water. Add the chicken, chili powder, sauce, and
flour mixture to the skillet. Simmer, uncovered, for 10 minutes. Serve over the pasta.
CALORIES 464.3 CAL
FAT 10.3 G
SATURATED FAT 1.3 G
CHOLESTEROL 66.7 MG
SODIUM 375.7 MG
TOTAL SUGARS 8.8 G
DIETARY FIBER 2.6 G
PROTEIN 35.4 G

Miso Salmon
Ingredients
Serves:
4

3 tbsp white miso
3/4_tbsp_white m

1 tbsp mirin
1/4_tbsp_mirin_1

8 tsp low-sodium soy sauce
8/4_tsp_low-sod

1 tsp peanut or canola oil
1/4_tsp_peanut o

4 6 oz salmon fillets, about 1 1/4 inches thick
4/4_ _6 oz salmo

1 tsp toasted sesame seeds
1/4_tsp_toasted s

1 scallion, green part only, thinly sliced
1/4_ _scallion, gr

Directions
1.
Preheat oven to 400 degrees F.
2.
Whisk miso, mirin, and soy sauce in a small bowl until well blended.
3.
Add oil to a large nonstick, ovenproof skillet over medium-high heat. Add salmon, skin side up, and cook until
lightly browned, 2 to 3 minutes.
4.
Flip fish over and place skillet in oven; roast until salmon reaches desired degree of doneness, 6 to 8 minutes.
5.
Brush salmon with miso mixture; sprinkle with sesame seeds and scallion and serve.
Recipe Notes
Dashi It's pretty much the chicken bouillon of Japan. Made from dried fish flakes and seaweed, dashi is what gives
miso soup its signature subtle fish flavor and light amber color. Dashi comes in three forms, all of which can be used
to whip up instant miso: powdered, liquid concentrate, and stuffed in a handy packet like the one used in the recipe
above.
CALORIES 365 CAL
FAT 16.1 G
SATURATED FAT 2.4 G
SODIUM 931.5 MG
CARBOHYDRATES 5.7 G
TOTAL SUGARS 2 G
DIETARY FIBER 0.8 G
PROTEIN 45.5 G

Lean Eggs And Ham

Ingredients
Serves:
1

2 eggs
2/1_ _eggs_376_

1 slice canadian bacon, diced
1/1_slice_canadia

1 slice tomato, chopped
1/1_slice_tomato,

Directions
1.
Stir 2 eggs with a fork until white and yolk are well blended. Add the remaining ingredients. Nuke for 2 minutes and
30 seconds or until the eggs are firmly set.
CALORIES 216.4 CAL
FAT 12.8 G
SATURATED FAT 4.1 G
SODIUM 710.4 MG
CARBOHYDRATES 2.9 G
TOTAL SUGARS 2.3 G
DIETARY FIBER 0.3 G
PROTEIN 22.3 G

Ingredients
Serves:
1

1 egg
1/1_ _egg_288_8

5 egg whites
5/1_ _egg whites

3 tablespoons instant potato flakes
9/1_teaspoons_in

3 tablespoons water
9/1_teaspoons_w

1 tablespoon finely chopped onion
3/1_teaspoons_f

pinch of ground black pepper
0/0_ _pinch of gr

1/2 small tomato, seeded, chopped, and drained of excess juice
1/2_ _small tomat

1 heaping tablespoon low-fat feta cheese crumbles
1/1_ _heaping tab

Directions
1.
In a bowl, whisk together the egg, egg whites, potato flakes, and water.
2.
Coat a skillet with cooking spray and heat over medium heat. Add the onion and pepper. Cook for 1 minute. Reduce
the heat to medium-low.
3.
Add the tomato to the egg mixture. Pour into the skillet. Lightly stir until the egg mixture begins to set.
4.
Cook without stirring for 2 minutes, or until the eggs start to look firm. Using a spatula, flip the omelet.
5.
Add the cheese and fold the omelet in half. Cook for 30 seconds. Flip and cook for 30 seconds longer.
Serving Suggestions
Pair the omelet with a slice of whole grain toast lightly coated with a little fat-free pump-spray butter. If you're
looking to increase stamina or replenish glycogen stores, the toast will help boost the carbs slightly.
CALORIES 220.6 CAL
FAT 6.3 G
SATURATED FAT 2.2 G
SODIUM 479.6 MG
TOTAL SUGARS 3.9 G
DIETARY FIBER 1.5 G
PROTEIN 27.7 G

The I- Am- Not- Eating- Salad Salad
Ingredients
Serves:
1

2 ounces grilled chicken
2/1_ounces_grille

1 cup romaine lettuce
48/1_teaspoons_

1 tomato, chopped
1/1_ _tomato, cho

1 small green bell pepper, chopped
1/1_ _small green

1 medium carrot, chopped
1/1_ _medium car

3 tablespoons italian 94% fat-free italian dressing
9/1_teaspoons_it

1 tablespoon grated Parmesan cheese
3/1_teaspoons_g

1 tablespoon ground flaxseed
3/1_teaspoons_g

Directions
1.
Chop the chicken into small pieces. Mix all the ingredients together, and store in the fridge. Eat on multigrain bread
or by itself.
CALORIES 232.6 CAL
FAT 7 G
SATURATED FAT 1.4 G
CHOLESTEROL 48.3 MG
SODIUM 1104.5 MG
TOTAL SUGARS 13.6 G
DIETARY FIBER 8.4 G
PROTEIN 21.4 G

Berry Wafflewich
Ingredients
Serves:
1

1 whole wheat toaster waffle
1/1_ _whole whe

1/2 tbsp peanut butter
1/2_tbsp_peanut

1/4 C slightly crushed blueberries, blackberries, or raspberries
1/4_C_slightly cru

Directions
1.
Prepare the waffle according to the package directions. Spread the peanut butter on the waffle. Cup the waffle in
your hand, add the berries, then squeeze lightly. Think of it as a berry breakfast taco.
CALORIES 170.6 CAL
FAT 8.6 G
SATURATED FAT 1.7 G
CHOLESTEROL 37.2 MG

SODIUM 162.1 MG
TOTAL SUGARS 4.3 G
DIETARY FIBER 3.5 G
PROTEIN 5.7 G

Sweet Potato Fries
Ingredients
Serves:
6

4 sweet potatoes, peeled and cut into 1/4"-thick sticks
4/6_ _sweet pota

1 tablespoon extra-virgin olive oil
3/6_teaspoons_e

2 teaspoons jerk seasoning
2/6_teaspoons_je

1/2 teaspoon salt
1/12_teaspoons_

Directions
1.
Preheat the oven to 400F. Coat 2 baking sheets with cooking spray.
2.
Place the sweet potatoes on the prepared baking sheet. Drizzle with the oil and sprinkle with the jerk seasoning and
salt.
3.
Bake for 30 minutes, turning once, or until golden and tender. Serve immediately.
CALORIES 114.1 CAL
FAT 2.3 G
SATURATED FAT 0.3 G
CHOLESTEROL 0 MG
SODIUM 225 MG
TOTAL SUGARS 4.7 G
DIETARY FIBER 2.7 G
PROTEIN 1.3 G

Thai Beef Lettuce Wraps

Ingredients
Serves:
2

12 oz flank, skirt, or sirloin steak
12/2_oz_flank, sk

1 tbsp chili sauce (we like sriracha)
1/2_tbsp_chili sau

1 jalapeno pepper, thinly sliced
1/2_ _jalapeno pe

2 tbsp fish sauce
2/2_tbsp_fish sau

1/2 red onion, thinly sliced
1/4_ _red onion, t

Salt and pepper to taste
0/0_ _Salt and pe

2 limes, cut into wedges
2/2_ _limes, cut in

1/2 cup chopped fresh cilantro
48/4_teaspoons_

1 carrot, peeled and grated
1/2_ _carrot, pee

1 head Bibb lettuce, washed and dried, leaves separated
1/2_ _head Bibb l

Directions
1.
Heat the grill or grill pan over high heat for at least 5 minutes. Season the steak with salt and pepper and toss it on.
Cook for about 4 minutes on each side, until it's firm but yielding to the touch. Let it rest for 5 minutes.
2.
Combine the chili sauce, fish sauce, and juice of one lime in a small saucepan over low heat.
3.
Slice the steak thinly (if it's skirt or flank steak, be sure to cut against the grain) and drizzle half of the warm sauce
over it. Set out the jalapeno and onion slices, cilantro, carrot, lettuce, and remaining lime wedges and sauce. Use the
leaves like
4.
tortillas to wrap up the steak slices with the other ingredients. (Save some lime and sauce to use on your wrap as you
eat.)
CALORIES 290.2 CAL
FAT 8.3 G
SATURATED FAT 3 G
CHOLESTEROL 79.9 MG
SODIUM 1517.7 MG
TOTAL SUGARS 5.4 G
DIETARY FIBER 3.6 G
PROTEIN 40.4 G

Black Bean And Cheese Burrito
Ingredients
Serves:
1

BURRITO:
0/0_ _BURRITO:_

1 8-inch flour tortilla
1/1_ _8-inch flour

1/2 C black beans
1/2_C_black bean

1 oz low fat cheddar
1/1_oz_low fat c

3 tbsp diced tomato
3/1_tbsp_diced to

1 tbsp chopped cilantro
1/1_tbsp_choppe

1 tbsp salsa
1/1_tbsp_salsa_1

Directions
1.
Roll beans, cheese, tomato, cilantro and salsa in tortilla.
CALORIES 306.5 CAL
FAT 6.5 G
SATURATED FAT 2.4 G
CHOLESTEROL 6 MG
SODIUM 689.6 MG
TOTAL SUGARS 2.8 G
DIETARY FIBER 8.1 G
PROTEIN 18.2 G

Grilled Cilantro- Lime Chicken
Ingredients
Serves:
4
Prep: 10min |Cook: 10min |Total: 4hr 20min

1/2 cup fresh lime juice
48/8_teaspoons_

1/4 cup chopped fresh cilantro
48/16_teaspoons

2 tablespoons olive oil
6/4_teaspoons_o

4 bone-in chicken breast halves (8 ounces each), skinned
4/4_ _bone-in chi

salt
0/0_ _salt_73_73

ground black pepper
0/0_ _ground blac

lime wedges, for serving
0/0_ _lime wedge

Directions
1.
In a shallow baking dish, mix the lime juice, cilantro, and oil. Season the chicken to taste with salt and pepper. Add
the chicken to the lime mixture and turn to coat. Cover and marinate in the refrigerator, turning once or twice, for
about 4 hours.
2.
Heat a barbecue grill to medium-hot, or preheat the broiler and coat a broiler-pan rack with cooking spray. Grill or
broil the chicken, turning once, 10 to 12 minutes, or until a thermometer inserted in the thickest part registers 170 F
and the juices run clear. Serve with the lime wedges.
CALORIES 197.5 CAL
FAT 8.2 G
SATURATED FAT 1.3 G
CHOLESTEROL 68.4 MG
SODIUM 116.7 MG
CARBOHYDRATES 2.7 G
TOTAL SUGARS 0.5 G
DIETARY FIBER 0.2 G
PROTEIN 27.4 G

Ingredients
Serves:
4

1 tablespoon olive oil
3/4_teaspoons_o

1 pound boneless, skinless chicken breasts, cut into strips
16/4_ounce_bone

2 cloves garlic, minced
2/4_ _cloves garl

112 cup onion, chopped
5376/4_teaspoon

1 carrot, grated
1/4_ _carrot, grat

1 zest of lemon, grated
1/4_ _zest of lem

1 can (14 1/2 ounces) chicken broth
1/4_can_(14 1/2

1 tablespoon parsley
3/4_teaspoons_p

2 tablespoons sliced black olives
6/4_teaspoons_s

2 cups quick-cooking white rice
96/4_teaspoons_

Directions
1.
Warm the oil in a large skillet over medium-high heat. When hot, add the chicken and cook for 5 to 10 minutes, or
until no longer pink and the juices run clear. During the last few minutes of cooking, add the garlic and onion.
2.
When the chicken is done, stir in the carrot, lemon zest, broth, parsley, olives, and rice. Bring to a boil, then remove
from the heat, cover, and let stand for 5 minutes. Fluff with a fork before serving.
CALORIES 375.8 CAL
FAT 5.8 G
SATURATED FAT 0.9 G
CHOLESTEROL 65.8 MG
SODIUM 592.8 MG
TOTAL SUGARS 1.8 G
DIETARY FIBER 2.4 G
PROTEIN 31.3 G

Tofu Stir- Fry
Ingredients
Serves:
6

2 tablespoons vegetable oil
6/6_teaspoons_v

1 red bell pepper, cut into 1/8" strips
1/6_ _red bell pep

1/4 pound mushrooms, sliced
16/24_ounce_mu

2 blocks (12 ounces each) 5-spice flavored firm tofu, drained and cubed
2/6_blocks_(12 o

1/4 bunch scallions, thinly sliced
1/24_bunch_scal

1 teaspoon curry powder
1/6_teaspoons_c

salt
0/0_ _salt_73_73

ground black pepper
0/0_ _ground blac

1 tomato, finely chopped
1/6_ _tomato, fine

1 tablespoon parsley, finely chopped
3/6_teaspoons_p

Directions
1.
In a large saucepan, heat the oil over medium heat. Add the pepper and mushrooms, and cook for about 4 minutes,
or until tender, stirring occasionally. Increase the heat to high and cook for 2 minutes, stirring until any liquid in the
pan evaporates. Add the tofu, scallions, curry powder, and salt and pepper to taste. Reduce the heat to low, and cook
for about 4 minutes, or until heated through. Stir in the tomato and parsley.
CALORIES 137.7 CAL
FAT 9.5 G
SATURATED FAT 1.8 G
CHOLESTEROL 0 MG
SODIUM 41.6 MG
CARBOHYDRATES 5.5 G
TOTAL SUGARS 2.1 G
DIETARY FIBER 2 G
PROTEIN 10.4 G

Here's a menu for the first week of our Lose 20 Pounds Fast Diet. For the rest of the program, consume 1,200
calories a day plus calorie-free beverages as desired and take a multivitamin and a 400-milligram calcium
supplement daily.
Follow this meal plan in conjunction with our workout regimen, Lose 20 Pounds Fast!
Day 1:
Breakfast
-free milk
Lunch
mustard, lettuce
-skim mozzarella string cheese

Dinner

d plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden

-free pudding cup

Day 2:
Breakfast
fat-free milk

Lunch

Dinner
chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill

Day 3:
Breakfast
k 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1
teaspoon honey; and a pinch of cinnamon
Lunch
slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.

Dinner

-free sour cream

1 low-fat frozen fudge bar

Day 4:
Breakfast
-fat cheese, any
type. Microwave 30 seconds on High.
almonds
Lunch

slices, lettuce

Dinner

: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing

No more than 30 calories per 2 tablespoons of dressing

Day 5:
Breakfast
cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
Lunch
-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded
reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.
-fat cottage cheese topped with 1/2 cup mandarin orange sections

Dinner

to 3 cups salad greens with 2 tablespoons fat-free dressing
-free frozen yogurt topped with 1 cup berries
No more than 30 calories per 2 tablespoons of dressing

Day 6:
Breakfast
eanut butter and topped with 1/2 sliced banana
-free milk
Lunch
-packed light tuna, 1 tablespoon light mayonnaise, mustard,
and cucumber and onion slices

ounces light yogurt mixed with 1/2 banana
Dinner
salsa; and 1/4 cup canned kidney beans. Heat through.

pple

Day 7:
Breakfast
-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed
spinach, drained; and 1 poached egg

Lunch
bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell
peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.

Dinner
lled flank steak

Mayo Clinic Sample Menu

Day 1 Day 2 Day 3
Breakfast
Oatmeal
1 cup nonfat, skim milk
1 slice whole wheat bread
1 1/4 cups sliced fresh
strawberries
Breakfast
2 pancakes, from mix (4
diameter)
1 1/2 tbsp. maple syrup
1 tsp margarine
3/4 cup fresh blueberries
1 cup honeydew melon
Breakfast
Poached Egg with toast and
orange juice
2 slices whole wheat bread
1 tsp margarine
1 cup orange juice, calcium-
fortified
Lunch
Southwestern Salad
1/2 whole-wheat, approximately
6 (2 oz.) pita bread
Lunch
Dilled Pasta Salad with Spring
Vegetables
1 small apple
Lunch
Tuna Salad Pita
1 bell pepper
1 small apple
Dinner
Spaghetti with Marinara Sauce
1 slice whole wheat bread
5 baby carrots
1 cup cantaloupe
Dinner
Rosemary Lemon Chicken with
Sweet Green Beans and Brown
Rice with Green Onions
6 tomato slices
1 tsp. balsamic vinegar
1 cup cantaloupe
Dinner
Tomato-Basil Pita Pizza with
salad and cantaloupe
2 cups lettuce, romaine or
lettuce of choice
1 cup chopped or sliced
cucumber
2 Tbsp. dressing, Italian low fat
1 cup cantaloupe
Snack
7 whole almonds
1 cup red or green grapes
Snack
1 small pear
3/4 cup fresh blueberries
Snack
Vegetable juice
1 medium banana
1/2 cup canned vegetable juice
6 Whole Wheat crackers

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