Nutrition Facts: 506 calories; 33 grams of protein; 47 grams of carbohydrates; 22 grams of fat; 6 grams of fiber; 509 mg sodium, 1,136 mg potassium

Transcription

1 2,000 Calories Day 1 8 ounces coffee with 3 tablespoons 2% milk or 1 rounded teaspoon sugar 3 egg-white omelet or scrambled with ½ cup chopped green and red peppers and 1 ounce shredded mozzarella (19 grams protein) 6 ounces, 100% fruit juice (orange, grape, cranberry, as preferred) 1 piece whole grain toast with 2 tablespoons peanut butter (12 grams protein) Nutrition Facts: 506 calories; 33 grams of protein; 47 grams of carbohydrates; 22 grams of fat; 6 grams of fiber; 509 mg sodium, 1,136 mg potassium 1 can, regular liquid nutritional product (9 grams protein) Nutrition Facts: 250 calories; 9 grams of protein; 41 grams of carbohydrates; 6 grams of fat; 1 grams of fiber; 200 mg sodium, 420 mg potassium 8 ounces tea or water 1 ½ cups white bean and vegetable soup (low-sodium or home-made) (18 grams protein) 1 cup sliced, fresh peaches ½ cup low-sodium, low-fat cottage cheese (14 grams protein) Nutrition Facts: 416 calories; 32 grams of protein; 63 grams of carbohydrates; 4 grams of fat; 14 grams of fiber; 26 mg sodium, 1,390 mg potassium 10 whole grain crackers ½ cup hummus Nutrition Facts: 395 calories; 16 grams of protein; 49 grams of carbohydrates; 17 grams of fat; 12 grams of fiber; 744 mg sodium, 439 mg potassium 5 ounces baked salmon with lemon juice and pepper (36 grams protein) ½ cup brown rice (pepper, cumin, coriander, basil and a little olive oil for flavor) 1 teaspoon olive oil (for rice)

2 1 cup steamed mixed vegetables Nutrition Facts: 445 calories; 43 grams of protein; 30 grams of carbohydrates; 17 grams of fat; 7 grams of fiber; 117 mg sodium, 1,298 mg potassium FULL DAY NUTRITION FACTS: 2,029 calories*; 132 grams of protein; 239 grams of carbohydrates; 65 grams of fat; 40 grams of fiber; 1,596 mg sodium, 4,683 mg potassium Day 2 8 ounces Coffee with 3 tablespoons 2% milk or 1 rounded teaspoon sugar Pumpkin pie pancakes 1 (36 grams protein) 1 tablespoon maple syrup Nutrition Facts: 565 calories; 36 grams of protein; 90 grams of carbohydrates; 7 grams of fat; 12 grams of fiber; 118 mg sodium, 1,100 mg potassium Small handful almonds (1 oz approximately 23 nuts) ½ cup 1% fat cottage cheese (14 grams protein) Nutrition Facts: 255 calories; 20 grams of protein; 9 grams of carbohydrates; 15 grams of fat; 3.5 grams of fiber; 459 mg sodium, 297 mg potassium Turkey sandwich 2 (33 grams protein) 1 medium apple or ¾ cup apple sauce Handful of baby carrots (about 7) (substitute steamed baby carrots if desired) 1 tablespoon hummus (use for carrot dip) Water or tea Nutrition Facts: 410 calories; 35 grams of protein; 58 grams of carbohydrates; 4 grams of fat; 13 grams of fiber; 565 mg sodium, 820 mg potassium

3 Moderate-to-high protein snack bar, such as Zone Perfect or comparable (15 grams protein) Nutrition Facts: 210 calories; 15 grams of protein; 22 grams of carbohydrates; 7 grams of fat; 1 grams of fiber; 240 mg sodium, 140 mg potassium Vegetable chicken stir fry 3 (26 grams protein) 1 cup cooked brown rice Water or tea Nutrition Facts: 576 calories; 29.5 grams of protein; 63 grams of carbohydrates; 25 grams of fat; 11 grams of fiber; 678 mg sodium, 823 mg potassium FULL DAY NUTRITION FACTS: 2,030 calories*; 136 grams of protein; 242 grams of carbohydrates; 58 grams of fat; 40 grams of fiber; 2,060 mg sodium, 3,180 mg potassium 1 Use a blender to combine ½ cup plain canned pumpkin, ½ cup plain oatmeal (not instant), ½ cup skim milk, 1 scoop vanilla whey protein powder, and 1 teaspoon pumpkin pie spice; cook pancakes on a hot griddle 2 2 slices whole wheat bread, 3 ounces sliced turkey breast, 3 slices tomato, crunchy red lettuce, 2 teaspoons mustard 3 3 ounces sliced chicken breast, ½ cup chopped broccoli florets, ½ cup diced red pepper, ½ large carrot chopped, and sauce (2 tablespoons no-salt added smooth peanut butter, 1 tablespoon lowsodium soy sauce, 2 tablespoons coconut milk, chopped ginger root to taste); stir fry chicken until cooked through and set aside; whisk together sauce ingredients and set aside. Stir fry vegetables until brightly colored and still crisp; add chicken and sauce; stir to blend and serve Day 3 8 ounces Coffee with 3 tablespoons 2% milk or 1 rounded teaspoon sugar 4 scrambled egg whites with 1 ounce shredded mozzarella (23 grams protein) 1 cup (8 ounces) plain, low- or no-fat Greek style yogurt, such as Fage, Oikos, or Chobani (20 grams protein) 1 sliced banana (to sweeten yogurt) 8 ounces low-sodium vegetable juice

4 Nutrition Facts: 490 calories; 43 grams of protein; 57 grams of carbohydrates; 10 grams of fat; 5 grams of fiber; 671 mg sodium, 1,723 mg potassium 1 can regular liquid nutritional product (9 grams protein) Nutrition Facts: 250 calories; 9 grams of protein; 41 grams of carbohydrates; 6 grams of fat; 3 grams of fiber; 200 mg sodium, 460 mg potassium Tuna sandwich 1 (35 grams protein) 1 apple 2 tablespoons peanut butter (for apple) Water or tea Nutrition Facts: 565 calories; 43 grams of protein; 51 grams of carbohydrates; 21 grams of fat; 12 grams of fiber; 609 mg sodium, 914 mg potassium Moderate-to-high protein snack bar, such as Zone Perfect or comparable (15 grams protein) Nutrition Facts: 210 calories; 15 grams of protein; 22 grams of carbohydrates; 7 grams of fat; 1 grams of fiber; 240 mg sodium, 140 mg potassium 3-ounce marinated chicken breast 2 (26 grams protein) 1 medium baked sweet potato with ¼ cup plain, low-fat Greek yogurt (as sour cream substitute) (14 grams protein) Nutrition Facts: 502 calories; 40 grams of protein; 74 grams of carbohydrates; 5 grams of fat; 9 grams of fiber; 686 mg sodium, 1,452 mg potassium FULL DAY NUTRITION FACTS: 2,020 calories*; 150 grams of protein; 245 grams of carbohydrates; 49 grams of fat; 30 grams of fiber; 2,406 mg sodium, 4,689 mg potassium 1 2 slices whole wheat bread, 3 ounces chunk light tuna, ¼ cup plain, low-fat Greek yogurt (as mayo substitute), ¼ cup diced celery

5 2 Marinade for chicken breast: ¾ cup fruit juice, ½ tablespoon low sodium soy sauce, ¼ teaspoon each of paprika, oregano, and basil; other herbs and spices as desired Day 4 8 ounces coffee with 3 tablespoons 2% milk or 1 rounded teaspoon sugar 1 cup (8 ounces) plain, low- or no-fat Greek style yogurt, such as Fage, Oikos, or Chobani (20 grams protein) 1 cup high protein breakfast cereal (e.g., Kashi GoLean or comparable) (14 grams protein) 1 grapefruit ½ cup skim milk Nutrition Facts: 478 calories; 34 grams of protein; 81 grams of carbohydrates; 2 grams of fat; 14 grams of fiber; 302 mg sodium, 1,651 mg potassium Moderate-to-high protein snack bar, such as Zone Perfect or comparable (15 grams protein) Nutrition Facts: 210 calories; 15 grams of protein; 22 grams of carbohydrates; 7 grams of fat; 1 gram of fiber; 240 mg sodium, 140 mg potassium 8 ounces tea or water 1 ½ cups vegetable lentil soup (low-sodium or home-made) (13 grams protein) Fruit smoothie 1 (21 grams protein) Nutrition Facts: 464 calories; 34 grams of protein; 73 grams of carbohydrates; 4 grams of fat; 18 grams of fiber; 134 mg sodium, 1,591 mg potassium 1 medium apple 1/3 cup peanuts (dry roasted, unsalted) Nutrition Facts: 391 calories; 12 grams of protein; 35 grams of carbohydrates; 22.5 grams of fat; 8.5 grams of fiber; 5 mg sodium, 515 mg potassium

6 Lean beef crock pot dinner 2 (31 grams protein) 1 whole grain dinner roll Nutrition Facts (one serving crock pot dinner plus dinner roll): 470 calories; 34 grams of protein; 39 grams of carbohydrates; 12.5 grams alcohol; 10 grams of fat; 4.5 grams of fiber; 560 mg sodium, 2,023 mg potassium FULL DAY NUTRITION FACTS: 2,015 calories*; 129 grams of protein; 250 grams of carbohydrates; 12.5 grams alcohol; 46 grams of fat; 46 grams of fiber; 1,241 mg sodium, 5,920 mg potassium 1 In blender combine 1 cup skim milk, ¼ cup frozen blackberries, ½ cup raspberries, ½ scoop vanilla whey protein powder. 2 To make 4 servings: Combine 1 pound cubed lean cut of beef (e.g., eye of round, top round, or sirloin select or choice for leanest option), 1 onion chopped coarsely, 20 baby carrots, ½ can low fat condensed cream of mushroom soup, ½ cup water, ½ cup red wine, 3 cloves minced garlic, chopped fresh parsley, ½ teaspoon crushed rosemary (dry herb), 1 teaspoon oregano (dry herb) in crock pot; cook on low for 8 hours; stir once or twice during cooking. Day 5 8 ounces coffee with 3 tablespoons 2% milk or 1 rounded teaspoon sugar Yogurt parfait 1 (32 grams protein) Nutrition Facts: 471 calories; 33 grams of protein; 76 grams of carbohydrates; 4 grams of fat; 13.5 grams of fiber; 173 mg sodium, 1,421 mg potassium 1 can, regular liquid nutritional product Nutrition Facts: 250 calories; 9 grams of protein; 41 grams of carbohydrates; 6 grams of fat; 3 grams of fiber; 200 mg sodium, 460 mg potassium Chicken salad sandwich 2 (42 grams protein) Spinach avocado salad 3 Water or tea

7 Nutrition Facts: 645 calories; 42.5 grams of protein; 67 grams of carbohydrates; 23 grams of fat; 11 grams of fiber; 494 mg sodium, 1,048 mg potassium 5 whole grain crackers ¼ cup hummus Nutrition Facts: 198 calories; 8 grams of protein; 24 grams of carbohydrates; 8 grams of fat; 6 grams of fiber; 372 mg sodium, 220 mg potassium White bean, chicken, and veggie burritos 4 (38 grams protein) 2 tortilla shells Nutrition Facts (one serving): 464 calories; 43 grams of protein; 47 grams of carbohydrates; 11.5 grams of fat; 7.5 grams of fiber; 787 mg sodium, 1,135 mg potassium FULL DAY NUTRITION FACTS: 2,032 calories*; 136 grams of protein; 256 grams of carbohydrates; 52 grams of fat; 41 grams of fiber; 2,026 mg sodium, 4,284 mg potassium 1 Layer together ½ of each of the following ingredients in alternating layers for 8 total layers: 1 cup low-fat Greek yogurt, 1 cup high protein breakfast cereal (e.g., Kashi GoLean or comparable), 1 sliced banana, ¾ cup sliced strawberries (fresh or frozen) 2 1 slice whole wheat bread, ½ small can (2.5 ounces) white meat chicken (no salt added), ¼ cup plain, low-fat Greek yogurt (as mayo substitute), ¼ cup diced celery 3 1 cup fresh baby spinach leaves, ¼ cup diced avocado, ¼ cup raisins, and dressing (1 teaspoon honey, 1 teaspoon balsamic vinegar, 1 teaspoon olive oil) 4 To make 2 servings combine ½ cup canned white beans (rinsed and drained), 6 ounces cooked, shredded chicken breast, 1 cup sliced green and red peppers, 1 onion diced, ½ cup fresh salsa (low sodium or home made), and 1 ounce shredded mozzarella. Heat over medium heat until warm and cheese is melted; split filling into two portions, roll into tortillas and place into baking dish; sprinkle 1 ounce cheese over burritos; spoon ½ cup salsa over burritos; cover baking dish with foil and heat at 350 degrees F for 20 minutes) Day 6

8 8 ounces coffee with 3 tablespoons 2% milk or 1 rounded teaspoon sugar 3 egg-white scramble with 1 cup baby spinach leaves, ½ cup chopped mushrooms, and 1 ounce shredded mozzarella (19 grams protein) 6 ounces, 100% fruit juice (orange, grape, cranberry, as preferred) 1 piece whole grain toast with 2 tablespoons peanut butter (12 grams protein) Nutrition Facts: 514 calories; 33 grams of protein; 46 grams of carbohydrates; 22 grams of fat; 6 grams of fiber; 509 mg sodium, 1,173 mg potassium 1 can regular liquid nutritional product (9 grams protein) Nutrition Facts: 250 calories; 9 grams of protein; 41 grams of carbohydrates; 6 grams of fat; 3 grams of fiber; 200 mg sodium, 460 mg potassium 3 ounce (95 % lean ground beef) burger (with sliced tomatoes, lettuce, mustard, ketcup) (23 grams protein) 1 whole grain hamburger bun/roll Mixed lettuce salad 1 Salad dressing 2 1 medium peach Nutrition Facts: 403 calories; 28 grams of protein; 49 grams of carbohydrates; 10.5 grams of fat; 9 gram of fiber; 347 mg sodium, 944 mg potassium Moderate-to-high protein snack bar, such as Zone Perfect or comparable Nutrition Facts: 210 calories; 15 grams of protein; 22 grams of carbohydrates; 7 grams of fat; 1 gram of fiber; 240 mg sodium, 140 mg potassium Vegetable tofu stir fry 3 (26 grams protein) 1 cup cooked brown rice Water or tea Nutrition Facts: 638 calories; 29 grams of protein; 63 grams of carbohydrates; 30 grams of fat; 11 grams of fiber; 589 mg sodium, 954 mg potassium

9 FULL DAY NUTRITION FACTS: 2,017 calories*; 114 grams of protein; 221 grams of carbohydrates; 75.5 grams of fat; 30 grams of fiber; 1,885 mg sodium, 3,671 mg potassium 1 1 cup lettuce (dark green and red leafy mix), ¼ cup shredded carrots, ¼ cup chopped red pepper 2 1 teaspoon honey, 1 teaspoon balsamic vinegar, 1 teaspoon olive oil 3 5 ounces cubed firm tofu, ½ cup chopped broccoli florets, ½ cup diced red pepper, ½ large carrot chopped, and sauce (2 tablespoons no-salt added smooth peanut butter, 1 tablespoon lowsodium soy sauce, 2 tablespoons coconut milk, chopped ginger root to taste). Stir fry tofu until browned and set aside; whisk together sauce ingredients and set aside. Stir fry vegetables until brightly colored and still crisp; add tofu and sauce; stir to blend and serve Day 7 8 ounces Coffee with 3 tablespoons 2% milk or 1 rounded teaspoon sugar Pumpkin pie pancakes 1 (36 grams protein) 1 tablespoon maple syrup Nutrition Facts: 565 calories; 36 grams of protein; 90 grams of carbohydrates; 7 grams of fat; 12 grams of fiber; 118 mg sodium, 1,100 mg potassium 1 can, regular liquid nutritional product Nutrition Facts: 250 calories; 9 grams of protein; 41 grams of carbohydrates; 6 grams of fat; 3 grams of fiber; 200 mg sodium, 460 mg potassium Tuna sandwich 2 (35 grams protein) 1 apple Water or tea Nutrition Facts: 370 calories; 35 grams of protein; 50.5 grams of carbohydrates; 3 grams of fat; 9 grams of fiber; 603 mg sodium, 691 mg potassium

10 ½ cup dried apricots ¼ cup, dry roasted, unsalted peanuts Nutrition Facts: 384 calories; 11 grams of protein; 49 grams of carbohydrates; 16 grams of fat; 8 grams of fiber; 8 mg sodium, 995 mg potassium 5 ounces baked salmon with balsamic vinegar and pepper for flavor (36 grams protein) ½ cup brown rice (pepper, cumin, coriander, basil for flavor) 1 cup steamed mixed vegetables 1 cup strawberries Nutrition Facts: 417 calories; 44 grams of protein; 31 grams of carbohydrates; 13 grams of fat; 10 grams of fiber; 119 mg sodium, 1,531 mg potassium FULL DAY NUTRITION FACTS: 1,995 calories*; 135 grams of protein; 263 grams of carbohydrates; 45 grams of fat; 42 grams of fiber; 1,048 mg sodium, 4,777 mg potassium 1 Use a blender to combine ½ cup plain canned pumpkin, ½ cup plain oatmeal (not instant), ½ cup skim milk, 1 scoop vanilla whey protein powder, and 1 teaspoon pumpkin pie spice; cook pancakes on a hot griddle 2 2 slices whole wheat bread, 3 ounces chunk light tuna, ¼ cup plain, low-fat Greek yogurt (as mayo substitute), ¼ cup diced celery