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: Chef'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)
Mid-Afternoon 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 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:
1/4 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)
The health benefits of eating full fat cheese
Lunch: Chicken-and-Swiss Pita
Make with:
1 Thomas' 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 Hellmann's Light mayonnaise
1 Tbsp Gulden'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)
Mid-Afternoon 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 Breakstone'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)
