|
Day 1
DAY 1 |
|
BREAKFAST |
480 CAL |
Honey Cluster Fiber One |
1 1/4 cups |
Skim Milk |
1 cup |
Orange |
1 |
Light Yogurt |
1 serving |
Grape-Nuts Cereal |
2 Tbsp |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
193 CAL |
Maximum Force Protein Bar |
1 bar |
Baby Carrots |
1 cup |
Water |
8 fl oz |
LUNCH |
713 CAL |
ProThin Meal Replacement |
|
(Chocolate Peanut Butter Protein Shake) |
(p. 44) |
Apple |
1 |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
175 CAL |
Soy Beans or Snow Peas |
1 cup |
Healthy Choice Popcorn |
6 cups |
Water |
8 fl oz |
DINNER |
624 CAL |
Creamy Chicken Enchiladas |
2 servings (p. 32) |
Homemade Fresh Salsa |
1/4 cups (p. 42) |
Corn on the Cob, Boiled |
2 |
Steamed Broccoli |
2 cups |
Skim Milk |
12 oz |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
DAILY TOTAL |
|
Total Calories |
2185 calories |
Fats |
|
-Total |
39.28g (98%) |
-Saturated |
7.89g (44%) |
Carbohydrates |
|
-Total |
351.58g (160%) |
-Fiber |
59.33g (198%) |
-Sugars |
155.49g (194%) |
Protein |
148.60g (165%) |
Cholesterol |
38mg (13%) |
Sodium |
4638mg (193%) |
Vitamin A |
112% RDA |
Vitamin C |
456% RDA |
Calcium |
181% RDA |
|
Day 2
DAY 2 |
|
BREAKFAST |
371 CAL |
Kashi Crunch |
1 cup |
Skim Milk |
1 cup |
Grapes |
1 1/4 cups |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
269 CAL |
Maximum Force Protein Bar |
1 bar |
Grapefruit |
1 |
Baby Carrots |
1 cup |
Water |
8 fl oz |
LUNCH |
228 CAL |
ProThin Meal Replacement |
|
(Luscious Lime Smoothie) |
(p. 44) |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
304 CAL |
Beef Jerky (low-sodium) |
1 oz |
Soy Beans or Snow Peas |
2 cups |
Light Yogurt |
1 serving |
Water |
8 fl oz |
DINNER |
966 CAL |
Teriyaki Chicken with Pineapple |
6 oz (p. 35) |
Long-Grain Brown Rice (cooked) |
1 cup |
Chicken Lettuce Wraps |
3 (p. 30) |
Baby Carrots |
2 cups |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
DAILY TOTAL |
|
Total Calories |
2138 calories |
Fats |
|
-Total |
25.69g (64%) |
-Saturated |
3.87g (21%) |
Carbohydrates |
|
-Total |
341.50g (155%) |
-Fiber |
41.71g (139%) |
-Sugars |
152.79g (191%) |
Protein |
164.15g (182%) |
Cholesterol |
59mg (20%) |
Sodium |
3261mg (136%) |
Vitamin A |
18% RDA |
Vitamin C |
213% RDA |
Calcium |
77% RDA |
|
|
Day 3
DAY 3 |
|
BREAKFAST |
329 CAL |
Kashi Go Lean Cereal |
1 cup |
Skim Milk |
1 cup |
Apple |
1 |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
193 CAL |
Maximum Force Protein Bar |
1 bar |
Baby Carrots |
1 cup |
Water |
8 fl oz |
LUNCH |
452 CAL |
ProThin Meal Replacement |
|
(Cranberry Craze Protein Shake) |
(p. 44) |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
325 CAL |
Low-Fat Cottage Cheese |
1 cup |
Tomato |
1 cup |
Soy Crisps |
1 serving |
Water |
8 fl oz |
DINNER |
867 CAL |
Sautéed Tenderloin with Mushrooms |
6 oz (p. 35) |
Long-Grain Brown Rice (cooked) |
1 cup |
Steamed Broccoli |
2 cups |
Craisin Apple Spinach Salad |
3 cups (p. 26) |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
DAILY TOTAL |
|
Total Calories |
2166 calories |
Fats |
|
-Total |
34.64g (87%) |
-Saturated |
9.74g (54%) |
Carbohydrates |
|
-Total |
304.64g (138%) |
-Fiber |
55.96g (187%) |
-Sugars |
132.27g (165%) |
Protein |
163.04g (181%) |
Cholesterol |
133mg (44%) |
Sodium |
3877mg (162%) |
Vitamin A |
146% RDA |
Vitamin C |
646% RDA |
Calcium |
118% RDA |
|
Day 4
DAY 4 |
|
BREAKFAST |
423 CAL |
Hearty Pancakes |
2 servings (p. 41) |
Light Syrup |
1 Tbsp |
Skim Milk |
1 cup |
Orange |
1 |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
310 CAL |
Maximum Force Protein Bar |
1 bar |
Snow Peas |
2 cups |
Water |
8 fl oz |
LUNCH |
375 CAL |
ProThin Meal Replacement |
|
(Raspberry Cream Protein Shake) |
(p. 45) |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
255 CAL |
Low-Fat Cottage Cheese |
1 cup |
Pineapple (canned) |
1/2 cup |
Water |
8 fl oz |
DINNER |
860 CAL |
Portobella Shrimp Sauté |
1 cup (p. 34) |
Cheddar Garlic Dinner Rolls |
1 (p. 36) |
Craisin Apple Spinach Salad |
2 cups (p. 26) |
Sautéed Zucchini with Salsa |
2 cups (p. 28) |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
DAILY TOTAL |
|
Total Calories |
2223 calories |
Fats |
|
-Total |
31.98g (80%) |
-Saturated |
9.11g (51%) |
Carbohydrates |
|
-Total |
351.27g (160%) |
-Fiber |
51.90g (173%) |
-Sugars |
142.97g (179%) |
Protein |
141.63g (157%) |
Cholesterol |
227mg (76%) |
Sodium |
4116mg (172%) |
Vitamin A |
88% RDA |
Vitamin C |
731% RDA |
Calcium |
145% RDA |
|
|
Day 5
DAY 5 |
|
BREAKFAST |
331 CAL |
Kashi Crunch |
1 cup |
Skim Milk |
1/2 cup |
Grapefruit |
1 |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
317 CAL |
Maximum Force Protein Bar |
1 bar |
Low-Fat Cottage Cheese |
1/2 cup |
Peach |
1 |
Water |
8 fl oz |
LUNCH |
360 CAL |
ProThin Meal Replacement |
|
(Strawberry Cream Protein Shake) |
(p. 45) |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
432 CAL |
Light Yogurt |
1 serving |
Crunchy Granola |
1/2 cup |
Apple |
1 |
Water |
8 fl oz |
DINNER |
825 CAL |
Chicken Cacciatore |
6 oz (p. 29) |
Fresh Chicken Caesar Salad |
2 cups (p. 25) |
Skim Milk |
1 cup |
Wheat Dinner Roll |
1 |
Brummel and Brown Butter |
1 tsp |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
DAILY TOTAL |
|
Total Calories |
2265 calories |
Fats |
|
-Total |
40.07g (100%) |
-Saturated |
7.39g (41%) |
Carbohydrates |
|
-Total |
335.17g (152%) |
-Fiber |
45.52g (152%) |
-Sugars |
165.95g (207%) |
Protein |
160.52g (178%) |
Cholesterol |
170mg (57%) |
Sodium |
4008mg (167%) |
Vitamin A |
78% RDA |
Vitamin C |
443% RDA |
Calcium |
152% RDA |
|
Day 6
DAY 6 |
|
BREAKFAST |
490 CAL |
Egg White Omelet |
1 serving (p. 41) |
Orange |
1 |
Light Yogurt |
1 serving |
Grape-Nuts Cereal |
2 Tbsp |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
265 CAL |
Maximum Force Protein Bar |
1 bar |
Healthy Choice Popcorn |
4 cups |
Baby Carrots |
1 cup |
Water |
8 fl oz |
LUNCH |
375 CAL |
ProThin Meal Replacement |
|
(Raspberry Cream Protein Shake) |
(p. 45) |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
290 CAL |
Soy Crisps |
1 serving |
Low-Fat Cottage Cheese |
1 cup |
Water |
8 fl oz |
DINNER |
817 CAL |
Cilantro Chicken |
6 oz (p. 31) |
Homemade Fresh Salsa |
1/4 cup (p. 42) |
Baked Tostitos |
1 serving |
Artichoke Tomato Corn Salad |
1 cup (p. 25) |
Buttery Breadsticks |
1 (p. 36) |
Skim Milk |
1 cup |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
DAILY TOTAL |
|
Total Calories |
2237 calories |
Fats |
|
-Total |
43.30g (108%) |
-Saturated |
12.21g (68%) |
Carbohydrates |
|
-Total |
313.62g (143%) |
-Fiber |
44.45g (148%) |
-Sugars |
112.36g (140%) |
Protein |
166.47g (185%) |
Cholesterol |
280mg (93%) |
Sodium |
4687mg (195%) |
Vitamin A |
58% RDA |
Vitamin C |
293% RDA |
Calcium |
148% RDA |
|
|
Day 7
DAY 7 |
|
BREAKFAST |
356 CAL |
Raisin Bran Cereal |
1 cup |
Skim Milk |
1 cup |
Grapes |
1 cup |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
445 CAL |
Maximum Force Protein Bar |
1 bar |
Low-Fat Cottage Cheese |
1 cup |
Pineapple (canned) |
1/2 cup |
Water |
8 fl oz |
LUNCH |
632 CAL |
ProThin Meal Replacement |
|
(Chocolate Peanut Butter Protein Shake) |
(p. 44) |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
388 CAL |
Sautéed Zucchini with Salsa |
1 cup (p. 28) |
Apple |
1 |
Light Yogurt |
1 serving |
Crunchy Granola |
1/4 cup |
Water |
8 fl oz |
DINNER |
|
Grilled Raspberry Chicken |
6 oz (p. 33) |
Asparagus Tomato Salad in a Citrus Balsamic Vinegar |
1 cup (p. 25) |
Skim Milk |
1 cup |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
DAILY TOTAL |
|
Total Calories |
2264 calories |
Fats |
|
-Total |
41.56g (104%) |
-Saturated |
11.32g (63%) |
Carbohydrates |
|
-Total |
328.84g (149%) |
-Fiber |
43.33g (144%) |
-Sugars |
193.42g (242%) |
Protein |
166.51g (185%) |
Cholesterol |
28mg (9%) |
Sodium |
4426mg (184%) |
Vitamin A |
82% RDA |
Vitamin C |
228% RDA |
Calcium |
173% RDA |
|