|
Day 1
DAY 1 |
|
BREAKFAST |
636 CAL |
Buttermilk French Toast |
3 slices (p. 40) |
Light Syrup |
2 Tbsp |
Brummel and Brown Butter |
1 tsp |
Grapefruit |
1 |
Apple |
1 |
Skim Milk |
1 cup |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
521 CAL |
Maximum Force Protein Bar |
1 bar |
Low-Fat Cottage Cheese |
1 cup |
Pineapple (canned) |
1 cup |
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 |
278 CAL |
Healthy Choice Popcorn |
4 cups |
Almonds |
3 Tbsp |
Beef Jerky (low-sodium) |
1 oz |
Water |
8 fl oz |
DINNER |
760 CAL |
Spinach Chicken Lasagna |
1 1/2 cups (p. 34) |
Buttery Breadsticks |
2 (p. 36) |
Craisin Apple Spinach Salad |
2 cups (p. 26) |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
DAILY TOTAL |
|
Total Calories |
2555 calories |
Fats |
|
-Total |
49.65g (124%) |
-Saturated |
7.74g (43%) |
Carbohydrates |
|
-Total |
391.31g (178%) |
-Fiber |
48.58g (162%) |
-Sugars |
183.53g (229%) |
Protein |
156.95g (174%) |
Cholesterol |
17mg (6%) |
Sodium |
4117mg (172%) |
Vitamin A |
46% RDA |
Vitamin C |
443% RDA |
Calcium |
111% RDA |
|
Day 2
DAY 2 |
|
BREAKFAST |
315 CAL |
Kashi Go Lean Cereal |
1 cup |
Skim Milk |
1 cup |
Nectarine |
1 |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
368 CAL |
Maximum Force Protein Bar |
1 bar |
Pretzel Sticks |
2 servings |
Almonds |
3 Tbsp |
Water |
8 fl oz |
LUNCH |
632 CAL |
ProThin Meal Replacement |
|
(Luscious Lime Smoothie) |
(p. 44) |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
258 CAL |
Low-Fat Cottage Cheese |
1 cup |
Pineapple (canned) |
1/2 cup |
Baby Carrots |
1 cup |
Water |
8 fl oz |
DINNER |
1004 CAL |
Chicken Rice Burritos |
2 servings (p. 31) |
Mango Salsa |
1/2 cup (p. 43) |
Lime Cilantro Rice |
1/2 cup (p. 42) |
Baked Tostitos |
1 serving |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
DAILY TOTAL |
|
Total Calories |
2577 calories |
Fats |
|
-Total |
52.43g (131%) |
-Saturated |
11.30g (63%) |
Carbohydrates |
|
-Total |
406.01g (185%) |
-Fiber |
46.27g (154%) |
-Sugars |
202.32g (253%) |
Protein |
146.93g (163%) |
Cholesterol |
38mg (13%) |
Sodium |
4071mg (170%) |
Vitamin A |
60% RDA |
Vitamin C |
299% RDA |
Calcium |
127% RDA |
|
|
Day 3
DAY 3 |
|
BREAKFAST |
360 CAL |
Kashi Crunch |
1 cup |
Skim Milk |
1 cup |
Orange |
1 |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
544 CAL |
Maximum Force Protein Bar |
1 bar |
Light Yogurt |
1 serving |
Crunchy Granola |
1/2 cup (p. 41) |
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 |
243 CAL |
Soy Beans or Snow Peas |
2 cups |
Soy Crisps |
1 serving |
Water |
8 fl oz |
DINNER |
952 CAL |
Teriyaki Chicken with Pineapple |
6 oz (p. 35) |
Long-Grain Brown Rice (cooked) |
1 cup |
Craisin Apple Spinach Salad |
2 cups (p. 26) |
Steamed Broccoli |
1 cup |
Steamed Cauliflower |
1 cup |
Baby Carrots |
1 cup |
Whole Wheat Flax Seed Bread |
1 slice (p. 36) |
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 |
2551 calories |
Fats |
|
-Total |
36.78g (92%) |
-Saturated |
4.08g (23%) |
Carbohydrates |
|
-Total |
426.65g (194%) |
-Fiber |
66.43g (221%) |
-Sugars |
181.70g (227%) |
Protein |
157.61g (175%) |
Cholesterol |
14mg (5%) |
Sodium |
3485mg (145%) |
Vitamin A |
86% RDA |
Vitamin C |
592% RDA |
Calcium |
141% RDA |
|
Day 4
DAY 4 |
|
BREAKFAST |
458 CAL |
Kashi Go Lean Cereal |
1 cup |
Skim Milk |
1 cup |
Grapes |
1 cup |
Light Yogurt |
1 serving |
Orange |
1 |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
295 CAL |
Maximum Force Protein Bar |
1 bar |
Banana |
1 |
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 |
271 CAL |
Mozzarella String Cheese |
1 |
Soy Crisps |
1 serving |
Apple |
1 |
Water |
8 fl oz |
DINNER |
876 CAL |
Citrus Orange Basil Chicken |
6 oz (p. 32) |
Herbed Couscous and Vegetables |
1 cup (p. 42) |
Craisin Apple Spinach Salad |
3 cups (p. 26) |
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 |
2532 calories |
Fats |
|
-Total |
45.02g (113%) |
-Saturated |
13.44g (75%) |
Carbohydrates |
|
-Total |
415.68g (189%) |
-Fiber |
52.39g (175%) |
-Sugars |
196.42g (246%) |
Protein |
147.36g (164%) |
Cholesterol |
34mg (11%) |
Sodium |
3591mg (150%) |
Vitamin A |
51% RDA |
Vitamin C |
265% RDA |
Calcium |
150% RDA |
|
|
Day 5
DAY 5 |
|
BREAKFAST |
469 CAL |
Kashi Crunch |
1 cup |
Skim Milk |
1 cup |
Apple |
1 |
Light Yogurt |
1 serving |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
358 CAL |
Maximum Force Protein Bar |
1 bar |
Kiwi |
2 |
Pineapple |
1 cup |
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 |
417 CAL |
Watermelon |
1 cup |
Cantaloupe, sliced |
1 cup |
Kiwi |
2 |
Beef Jerky (low-sodium) |
2 oz |
Mozzarella String Cheese |
1 |
Water |
8 fl oz |
DINNER |
1008 CAL |
Pesto Salmon |
6 oz (p. 33) |
Lime Cilantro Rice |
1 cup (p. 42) |
Steamed Broccoli |
2 cups |
Wheat Dinner Roll |
1 |
Brummel and Brown Butter |
1 tsp |
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 |
2612 calories |
Fats |
|
-Total |
59.48g (149%) |
-Saturated |
15.37g (85%) |
Carbohydrates |
|
-Total |
359.92g (164%) |
-Fiber |
41.32g (138%) |
-Sugars |
195.84g (245%) |
Protein |
178.77g (199%) |
Cholesterol |
230mg (77%) |
Sodium |
5226mg (218%) |
Vitamin A |
202% RDA |
Vitamin C |
1320% RDA |
Calcium |
206% RDA |
|
Day 6
DAY 6 |
|
BREAKFAST |
480 CAL |
Hearty Pancakes |
2 (p. 41) |
Fat-Free Yogurt |
1 |
Fiber One Cereal |
1/2 cup |
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 |
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 |
134 CAL |
Healthy Choice Popcorn |
4 cups |
Orange |
1 |
Water |
8 fl oz |
DINNER |
1200 CAL |
Chicken Gyros |
2 servings (p. 30) |
Baked French Fries |
1 cup (p. 40) |
Ketchup |
2 Tbsp |
Low-Fat Cottage Cheese |
1/2 cup |
Pineapple (canned) |
1/2 cup |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
DAILY TOTAL |
|
Total Calories |
2639 calori>es |
Fats |
|
-Total |
46.14g (115%) |
-Saturated |
12.11g (67%) |
Carbohydrates |
|
-Total |
430.85g (196%) |
-Fiber |
57.37g (191%) |
-Sugars |
184.36g (230%) |
Protein |
166.69g (185%) |
Cholesterol |
67mg (22%) |
Sodium |
4911mg (205%) |
Vitamin A |
55% RDA |
Vitamin C |
319% RDA |
Calcium |
78% RDA |
|
|
Day 7
DAY 7 |
|
BREAKFAST |
430 CAL |
Egg White Omelet |
1 serving(p. 41) |
Orange |
1 |
Skim Milk |
1 cup |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
SNACK |
404 CAL |
Maximum Force Protein Bar |
1 bar |
Soy Beans or Snow Peas |
2 cups |
Beef Jerky (low-sodium) |
1 oz |
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 |
1154 CAL |
White Chili |
2 cups (p. 28) |
Buttery Breadsticks |
1 (p. 36) |
Artichoke Tomato Corn Salad |
1 cup (p. 25) |
Water |
16 fl oz |
Thermogenic Blend |
2 tablets |
Pre-Meal Tablet |
2 tablets |
D-Zyme |
2 tablets |
DAILY TOTAL |
|
Total Calories |
2618 calories |
Fats |
|
-Total |
49.29g (123%) |
-Saturated |
14.71g (82%) |
Carbohydrates |
|
-Total |
358.83g (163%) |
-Fiber |
58.37g (195%) |
-Sugars |
164.36g (205%) |
Protein |
203.08g (226%) |
Cholesterol |
667mg (222%) |
Sodium |
4964mg (207%) |
Vitamin A |
55% RDA |
Vitamin C |
313% RDA |
Calcium |
121% RDA |
|