Perfect Week of Eating

Monday
Weâ€Ã‚™re always in a rush on Mondayâ€Ã‚™s so hereâ€Ã‚™s a simple day:

BREAKFAST
Protein-rich Bran Flakes
Mix:
1 scoop Vanilla Whey in 8oz 1% Milk

Pour over:
1.5 Cups Bran Flakes cereal topped with 1 Tbsp Raisins
430 Calories, 31g protein , 70g carbohydrates (11g fiber), 5g fat ( 2 g saturated),

MID-MORNING SNACK
Grapes, Cheese, and Ham
Snack on:
1½ cups of seedless grapes
2 slices Kraft fat-free American cheese singles
4 ounces of Healthy Choice Ham slices
350 calories, 27 g protein, 50 g carbohydrates (2 g fiber), 4 g fat (1 g saturated)

LUNCH
Tuna Sandwich
Make with:
2 slices 100% whole-wheat bread
1 3 oz can (or packet) Starkist Premium Chunk Light Tuna in Water
1 Tbsp Hellmannâ€Ã‚™s Light mayonnaise
1 Tbsp mustard
1 lettuce leaf
2 slices tomato
1 tsp chopped onions
1 Tbsp chopped celery
Have on the side: 1 oz Planters mixed nuts
506 calories, 45 g protein, 41 g carbohydrates, 17 g fat (2 g saturated), 7 g fiber

MIDAFTERNOON SNACK
Beef Jerky and Celery with Peanut Butter
2 oz beef jerky
1 celery stalk
1 Tbsp Simply JIF Creamy Peanut Butter 33% less sugar
277 calories, 33 g protein, 14 g carbohydrates, 10 g fat (2 g saturated), 3 g fiber

DINNER
Baked Tilapia and Vegetables with Salad
Bake at 350° for 12 to 15 minutes in oven:
5 oz White Fish (e.g. Tilapia) â€Ã‚“ Top with lemon juice and dill.
Portion out into a microwave safe-bowl and cook:
1 ½ Cups Cooked Frozen Mixed Vegetables (e.g. Peas, Carrots, Corn)
Throw together this quick salad and top with 1 tsp Balsamic Vinegar and 2 tsp Olive Oil:
2 Cups Raw Spinach
8 Cherry Tomatoes
Sliced Cucumber
460 Calories , 50g protein , 32g carbohydrates (9g fiber), 13g fat (2 g saturated),

BEFORE-BED SNACK
Yogurt and Almonds
Mix together:
6 ounces of Yoplait Light, Fat-free Strawberry yogurt
1 ounce raw Almonds
225 calories, 11 g protein, 20 g carbohydrates (2 g fiber), 11 fat (2 g saturated)

Tuesday

BREAKFAST
Spicy Omelet
Make with:
1 c Egg Beaters
1 medium egg
1/2 c spinach
2 mushrooms, diced
2 Tbsp shredded Cabot Light Cheddar cheese
1/2 c salsa
Have on the side: 1 slice 100% whole-wheat bread with 1 Tbsp Smuckerâ€Ã‚™s low-sugar jelly; 1 c V8 juice
421 calories, 37 g protein, 40 g carbohydrates (5 g fiber), 11 g fat (4 g saturated)

MID-MORNING SNACK
Cheese Sticks and Nuts
Snack on:
2 Polly-O Cheese Strings
1.5 oz Dry Roasted Mixed Nuts
265 calories, 20g protein, 9g carbohydrates (3 g fiber), 17g fat (4 g saturated)

LUNCH
Lunch in a hurry
Microwave:
1 can Campbellâ€Ã‚™s Chunky Beef Soup with Country Vegetables
Have on the side: 1 glass (8 oz) 1% milk
415 calories, 29 g protein, 54 g carbohydrates (8 g fiber), 8 g fat (4 g saturated)

MIDAFTERNOON SNACK
Apple, Cream Cheese and Boiled Eggs
Snack on:
1 Large Apple topped with 2 Tbsp Fat Free Cream Cheese
2 Boiled Eggs and 1 Boiled Egg White
260 calories, 18 g protein, 25 g carbohydrates (5 g fiber), 9.5 g fat (3 g saturated)

DINNER
Italian Sausage and Vegetable Stir-Fry
Grill:
3 Shady Brook Farms Sweet Italian Turkey Sausages on low heat for 7 to 10 minutes, turning the links often.
Then add the sausage to a skillet of:
2 c cooked Birdâ€Ã‚™s Eye Frozen Broccoli, Peppers, Onions and Mushrooms
2 Tbsp Kikkoman Less Sodium Teriyaki Marinade and Sauce
Have on the side: 1 glass red wine (6 oz)
566 calories, 49 g protein, 33 g carbohydrates (9 g fiber), 19 g fat (5 g saturated), 15 g alcohol

BEFORE-BED SNACK
Protein Pudding
Mix together:
1 scoop of Chocolate Whey protein
6 ounces of 1% milk
1 teaspoon of sugar-free Jell-O pudding mix
(Let chill in the refrigerator for 1 hour before eating.)
235 calories, 32 g protein, 16 g carbohydrates (1 g fiber), 4.5 fat (1 g saturated)

Wednesday

BREAKFAST
Protein-Packed Oatmeal
Prepare:
1 package Natureâ€Ã‚™s Path Instant Flax â€Ã‚˜N Oats
Mix in:
1 scoop strawberry whey-protein powder
3 Tbsp 1% milk
Have on the side: 1 medium pear; 1 c green tea or coffee (sweetened with Splenda)
472 calories, 32 g protein, 76 g carbohydrates (9 g fiber), 8 g fat (1 g saturated)

MID-MORNING SNACK
Mexi-Tuna
Mix together:
1 3 oz can (or packet) Starkist Premium Chunk Light Tuna in Water
3/4 c canned black beans
1/2 c salsa
1/2 c frozen or canned green beans
335 calories, 45 g protein, 41 g carbohydrates (15 g fiber), 1 g fat (0 g saturated)

LUNCH
Chefâ€Ã‚™s Salad
Combine:
2 c chopped romaine lettuce
1 large hard-boiled egg
2 oz Healthy Choice turkey breast
2 oz Healthy Choice ham
1 oz sliced Cabot Light Cheddar cheese
1 oz sliced Cabot Light American cheese
6 cherry tomatoes
1/2 oz sliced almonds
2 Tbsp Hidden Valley Original Ranch Light
493 calories, 54 g protein, 20 g carbohydrates (4 g fiber), 22 g fat (6 g saturated)

MIDAFTERNOON SNACK
Low-Carb Protein Bar
1 Metabolic Drive Protein-Energy bar (available at t-nation.com)
240 calories, 20 g protein, 26 g carbohydrates (2 g fiber), 8 g fat (3 g saturated)

DINNER
Pan-Fried Salmon with Broccoli and Beans
Pan-fry:
One 5 1/2 oz salmon fillet (in 2 Tbsp olive oil preheated in a nonstick skillet) on medium high-heat for 4 minutes; turn and fry for another 5 minutes. Season with fresh-squeezed lemon juice and dill.
Have on the side: 2 c steamed broccoli (measured raw); 1/2 c dark red kidney beans
516 calories, 56 g protein, 36 g carbohydrates (18 g fiber), 19 g fat (3 g saturated)

BEFORE-BED SNACK
Quick Protein Shake
Mix together in a shaker cup:
1 scoop Chocolate Metabolic Drive Super Protein Shake (available at www.t-nation.com)
8 oz 1% milk, Ice
190 calories, 25 g protein, 14 g carbohydrates (1 g fiber), 3 g fat (2 g saturated)

Thursday

BREAKFAST
Scrambled Eggs and Whole Wheat Toast
Cook on pan lightly coated with PAM cooking spray:
3 whole eggs (medium sized)
Top with:
¼ c fat-free shredded cheddar cheese, salt and pepper
Eat with:
1 slice 100% whole wheat toast
Drink with:
8 oz 1% milk
490 calories, 29 g protein, 38 g carbohydrates ( 3g fiber), 19 g fat (6 g saturated)

MID-MORNING SNACK
Turkey Pepperoni and Cheese Stacks
Stack together:
2 ounces Hormel Turkey Pepperoni 70% Less Fat
2 ounces Kraft fat free mozzarella cheese
220 calories, 33 g protein, 4 g carbohydrate (0 g fiber), 7 fat (2 g saturated)

LUNCH
Chicken-and-Swiss Pita
Make with:
1 Thomasâ€Ã‚™ Sahara 100% whole-wheat pita
4 oz baked skinless chicken breast (cut into chunks)
1 slice Sargento deli-style reduced-fat Swiss cheese
1 Tbsp Hellmannâ€Ã‚™s Light mayonnaise
1 Tbsp Guldenâ€Ã‚™s spicy brown mustard
1/2 c shredded lettuce
1/2 c chopped tomatoes
Have on the side: 1 c fresh strawberries
514 calories, 50 g protein, 54 g carbohydrates (9 g fiber), 12 g fat (2 g saturated)

MIDAFTERNOON SNACK
Omega-3 protein-packed Yogurt
Mix together:
1 scoop Vanilla Whey Protein
6 ounces of Yoplait Light, Fat-free Harvest Peach yogurt
1 tsp Cold-pressed Flaxseed Oil
270 calories, 31 g protein, 17 g carbohydrates (1 g fiber), 7 g fat (1 g saturated)

DINNER
Meatloaf with Green Beans
Combine and form into a loaf shape in a baking pan:
1 lb extra-lean ground beef
1/2 c oats
1/2 c Heinz OneCarb Ketchup
1 large egg
1/2 tsp salt
1/2 tsp pepper
2 Tbsp dried onion flakes
1 tsp dried mustard
1 tsp Worcestershire sauce
Cook for:
15 to 20 minutes at 350°F. Makes 2 servings
Have on the side: 1 c cooked green beans
530 calories, 52 g protein, 28 g carbohydrates (5 g fiber), 20 g fat (9 g saturated)

BEFORE-BED SNACK
Cottage Cheese and Strawberries
Mix together:
1 c Breakstoneâ€Ã‚™s 2% cottage cheese
3/4 c fresh or frozen sliced strawberries
198 calories, 29 g protein, 14 g carbohydrates (3 g fiber), 3 g fat (0.5 g saturated)

Friday

BREAKFAST
Strawberry-and-Banana Workout Shake
(If you work out first thing in the morning, choose this option, drinking half of the shake right before your session and half immediately afterward.)
Blend together:
2 scoops vanilla whey-protein powder
6 oz Yoplait Light fat-free strawberry yogurt
8 frozen strawberries
1 large banana
Plenty of ice
491 calories, 52 g protein, 61 g carbohydrates (5 g fiber), 6 g fat (1 g saturated)

MID-MORNING SNACK
Apple and Peanut Butter
Enjoy together:
1 large apple
2 Tbsp Simply JIF Creamy Peanut Butter 33% less sugar
260 calories, 9 g protein, 25 g carbohydrate (5 g fiber), 16 fat (3 g saturated)

LUNCH
Chili with Whole Wheat Bun and Banana
Microwave:
1/2 can Hormel Turkey Chili with Beans
Have with:
1 100% whole wheat bun
1 medium banana
484 calories, 32 g protein, 79 g carbohydrates (15 g fiber), 5 g fat (1 g saturated)

MIDAFTERNOON SNACK
1 EAS Myoplex Carb Sense Protein Bar
250 calories, 29 g protein, 20 g carbohydrates (1 g fiber), 7 g fat (5 g saturated)

DINNER
Top Round Steak, Spinach, Mushrooms and Red Wine
Grill:
8 ounces top round steak
Saute on a pan with 1 tsp olive oil:
1 c fresh spinach
½ c sliced mushrooms
Drink with
1 glass (4 ounces) Merlot
15 to 20 minutes at 350°F. Makes 2 servings
Have on the side: 1 c cooked green beans
551 calories, 72 g protein, 10 g carbohydrates (4 g fiber), 13 g fat (3 g saturated), 15 g alcohol

BEFORE-BED SNACK
Pepperoni
2 ounces beef and pork pepperoni
260 calories, 12 g protein, 2 g carbohydrates (1 g fiber), 21 g fat (8 g saturated)