Balanced Slim Down Plan 7 Days

DAY 1 Breakfast Oatmeal and Blueberries 1-1/2 cups cooked oatmeal 1/4 cup nonfat milk 1 cup frozen blueberries Snack Raspberry Protein Smoothie 1/2 cup frozen raspberries (unsweetened) 1 scoop Beachbodys Whey Protein Powder 1-1/2 cups nonfat milk Mix ingredients in blender. Lunch Turkey Sandwich 2 slices whole wheat bread 5 slices turkey 4 leaves romaine lettuce 1 tsp. mustard 2 slices tomato 1 cup alfalfa sprouts Snack Cottage Cheese with Paprika and Cashews 1-1/2 cups low-fat cottage cheese 1 tsp. paprika 18 cashews Dinner Salmon, Brown Rice, Asparagus, and Salad 4 oz. broiled or baked salmon fillet 1/2 cup cooked long-grain brown rice 2 cups shredded romaine lettuce 1 cup chopped steamed asparagus 1 cup sliced raw cucumbers 2 Tbsp. vinegar and oil Italian dressing Todays Nutritional Index Calories 1,980 Carbs 191 g Protein 166 g Fat 65 g Fiber 40 g

DAY 2 Breakfast Swiss Cheese and Mushroom Omelet with Toast 4 egg whites and 1 whole egg, beaten together 1 slice whole wheat bread, toasted 1 cup fresh sliced mushrooms 1 slice low-fat Swiss cheese Snack Strawberry Protein Smoothie 1 cup frozen strawberries (unsweetened) 1 scoop Beachbodys Whey Protein Powder 1-1/2 cups nonfat milk Mix ingredients in blender. Lunch Turkey, Spinach, and Broccoli Salad 4 oz. turkey 2 cups shredded romaine lettuce 1-1/2 cups fresh spinach 1 cup broccoli, chopped 1 oz. vinegar 1-1/2 Tbsp. olive oil Snack Apple and Low-Fat Cheese 1 apple 4 oz. sliced low-fat cheddar or Colby cheese Dinner Chicken, Sweet Potato, Peas, and Carrots 4 oz. chicken breast, baked or broiled 1 medium sweet potato, steamed or baked 1-1/2 cups frozen peas and carrots, cooked Todays Nutritional Index Calories 1,978 Carbs 223 g Protein 152 g Fat 62 g Fiber 39 g

DAY 3 Breakfast Cottage Cheese, Pineapple, and Melba Toast 1-1/2 cups low-fat cottage cheese 1 cup raw pineapple, chopped 4 pieces Melba toast Snack Mango Yogurt Protein Smoothie 1/2 cup raw mango 1 scoop Beachbodys Whey Protein Powder 1 cup plain low-fat yogurt 1-1/2 Tbsp. flaxseeds Mix ingredients in blender. Lunch Chicken Curry 4 oz. broiled skinless chicken breast, chopped 1/2 cup cooked long-grain brown rice 1/2 cup cauliflower 1/4 cup chickpeas 1/4 clove garlic 1 oz. tomato paste 3/4 cup low-sodium chicken broth 1/2 Tbsp. curry powder Simmer broth, then add curry powder, tomato paste, and vegetables. Cover with lid, and cook until tender. Add chicken and heat through. Serve over brown rice. Snack Orange, Banana, and Almonds 1 orange 14 raw almonds 1 banana Dinner Hawaiian Tofu Kebabs 4-1/2 oz. tofu, extra firm, prepared with nigari 3/4 cup onion 4-1/2 strips yellow pepper 3/4 cup pineapple 3/4 cup cherry tomatoes 1 oz. vinegar 1-1/2 Tbsp. olive oil 1 cup broccoli 1 cup alfalfa sprouts

Thread tofu, pineapple, and vegetables onto skewers, drizzle with vinegar and oil, and cook on grill. Serve on top of sprouts. Todays Nutritional Index Calories 2,031 Carbs 227 g Protein 148 g Fiber 27 g DAY 4 Breakfast Oatmeal with Banana 1-1/2 cups cooked oatmeal 1-1/2 cups nonfat milk 1 banana Snack Celery and Peanut Butter 3 stalks celery 3 Tbsp. peanut butter Lunch Roast Beef Reuben and Salad 4 oz. lean roast beef 1/4 cup sauerkraut 1 Tbsp. mustard 1 slice rye bread 1 cup shredded romaine lettuce 2 Tbsp. Italian dressing 1 dill pickle Spread mustard on bread. Layer roast beef and sauerkraut onto bread. Serve with salad and pickle. Snack Strawberry Yogurt Protein Smoothie 1 cup fresh strawberries 1 scoop Beachbodys Whey Protein Powder 8 oz. plain low-fat yogurt 1 Tbsp. flaxseeds Mix ingredients in blender. Dinner Chicken Burrito with Rice and Beans 4 oz. broiled skinless chicken breast 1 Tbsp. salsa 1 whole wheat tortilla 1/2 cup canned pinto beans 1/2 cup cooked brown rice Arrange chicken and salsa on tortilla, then heat in oven or microwave. Toss rice and beans together. Todays Nutritional Index Fat 67 g

Calories 1,974 Protein 161 g Fiber 46 g

Carbs 209 g Fat 61 g

DAY 5 Breakfast Oatmeal with Blueberries and Almonds 1-1/2 cups cooked oatmeal 1 cup nonfat milk 1 cup frozen blueberries 10 almonds Snack Pear and Low-Fat Cheese 1 pear 4 oz. slice low-fat cheddar or Colby cheese Lunch Chicken and Avocado Sandwich 5 slices turkey or chicken breast 2 slices whole wheat bread 4 leaves romaine lettuce 1 Tbsp. mustard 3 slices tomato 2 oz. avocado Snack Raspberry Protein Smoothie with Flaxseed 1 cup fresh raspberries 1 scoop Beachbodys Whey Protein Powder 1-1/2 cups nonfat milk 1 Tbsp. flaxseed Mix ingredients in blender. Dinner Halibut, Broccoli, Sweet Potato, and Salad 4 oz. baked or broiled halibut 1 cup cooked broccoli 1 small sweet potato, steamed or baked 1/2 oz. vinegar 2 cups shredded lettuce 1 Tbsp. olive oil Todays Nutritional Index Calories 1,939 Carbs 202 g Protein 148 g Fat 68 g

Fiber 37 g

DAY 6 Breakfast Broccoli and Feta Omelet with Toast 5 egg whites and 1 whole egg, beaten together 1/2 cup broccoli, chopped 1 oz. feta cheese, crumbled 1 slice whole wheat bread Snack Apple and Peanut Butter 1 apple 2 Tbsp. peanut butter Lunch Turkey Burger 4 oz. cooked ground turkey 1 slice onion 1 cup alfalfa sprouts 1 tsp. mustard 2 Tbsp. ketchup 3 leaves romaine lettuce 1 whole wheat hamburger bun 2 slices tomato Snack Yogurt with Kiwi and Flaxseed 1 cup plain low-fat yogurt 1 kiwi, peeled and sliced 1/2 Tbsp. flaxseeds Dinner Chicken Pita 3 oz. broiled chicken breast, sliced 1 cup chopped onion 1/2 cup shredded low-fat Swiss cheese 1 cup tomato sauce 1 medium whole wheat pita Heat tomato sauce, add onion, cover pan, and cook until tender. Place chicken in pita, pour sauce over, and top with cheese. Todays Nutritional Index

Calories 1,985 Protein 153 g Fiber 37 g

Carbs 211 g Fat 65 g

DAY 7 Breakfast Oatmeal with Raspberries and Cashews 1-1/2 cups cooked oatmeal 1/2 cup nonfat milk 1/2 cup frozen raspberries 18 cashews Snack Almonds 30 almonds Lunch Chicken Pita 5 oz. skinless chicken breast, sliced 2 slices tomato 1 cup alfalfa sprouts 2 cups shredded lettuce 2 Tbsp. fat-free ranch dressing 1 whole wheat pita Snack Peach Yogurt Protein Smoothie 1/2 cup frozen peaches (unsweetened) 1 scoop Beachbodys Whey Protein Powder 10 oz. plain low-fat yogurt 1 Tbsp. flaxseed Mix ingredients in blender. Dinner Steak, Brussels Sprouts, and Salad 4 oz. lean beefsteak, broiled 1 cup brussels sprouts, boiled 2 cups shredded lettuce 1 Tbsp. lite Italian dressing