Here is your personal 7 day menu nutritional guide for 1400 calories per day to help you start your new fat burning eating lifestyle.  The plan is designed specifically for you according to your fitness goals and the information you provided us.   Don’t forget to zigzag and add extra calories to your diet every fourth day.  Usually adding back in 10-20% of your daily caloric intake works well.

Day 1

Breakfast
1/2 cup whole grain high fiber cereal
1 cup non-fat milk
1 peach
1 egg, scrambled with 2 egg whites, green onions and mushrooms
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Snack
1/2 cup non-fat, no sugar yogurt
7 walnut halves

Lunch
Mixed greens salad: 2 cups romaine, spinach, red leaf lettuce, heirloom tomatoes, cucumbers, garbanzo beans and bell peppers
4 ounces tuna in water, drained
2 tablespoons non-fat vinaigrette dressing

Snack
1 cup vegetable mix: carrots, celery and jicama
1/2 cup non-fat cottage cheese

Dinner
1 cup steamed green beans
1 cup grilled vegetables: onions, red peppers, zucchini, and mushrooms
4 ounces chicken breast

Snack
1 cup cold water
1 scoop whey protein powder
1/2 cup blueberries

Day 2

Breakfast
1 mini whole grain bagel
1 grapefruit
1 egg scrambled with 2 egg whites, green onions and asparagus
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Snack
1/2 cup non-fat, no sugar yogurt
7 walnut halves

Lunch
Mixed greens salad: 2 cups red leaf lettuce, spinach, heirloom tomatoes, cucumbers, bell pepper, spinach and green onions
5 ounces turkey breast
1 cup asparagus
2 tablespoons non-fat dressing

Snack
1/2 cup non-fat cottage cheese
1 apple

Dinner
1 cup zucchini and snow peas
5 ounces grilled salmon with lime juice and cilantro
1 sliced heirloom tomato with spike seasoning

Snack
Smoothie
1 cup cold water
1 scoop whey protein powder
1/2 cup blueberries

Day 3

Breakfast
1 slice whole-grain bread
1 egg scrambled with 2 egg whites, green onions, asparagus or spinach
1 grapefruit
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Snack
1/2 cup edamame
2 tablespoons hummus

Lunch
1 cup steamed green beans
1 sliced heirloom tomato
5 ounces tuna
1 teaspoon mayonnaise

Snack
Smoothie
1 cup non-fat milk
1 scoop whey protein powder
1/2 cup frozen peaches

Dinner
1 cup steamed broccoli
Mixed greens salad: 2 cups red leaf lettuce, heirloom tomatoes, cucumbers, bell pepper, spinach and green onions
5 ounces grilled chicken breast
2 tablespoon non-fat dressing

Snack:
1/2 whole grain bagel
1 teaspoon almond butter

Day 4

Breakfast
1/2 cup oatmeal
1 cup non-fat milk
1 grapefruit
1 egg, scrambled with 2 egg whites, green onions and spinach

Snack
Smoothie
1 cup cold water
1 scoop whey protein powder
1/4 cup frozen pineapple
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Lunch
1 slice whole grain bread
lettuce, peppers, and tomato
5 ounces turkey breast
1 teaspoon pesto sauce spread on the bread

Snack
1 cup raw vegetable mix: carrots, celery, jicama and bell peppers
1/2 cup non-fat cottage cheese

Dinner
1 cup sliced tomato and cucumbers with salt and pepper
1 cup grilled vegetables: onions, red peppers, zucchini, and mushrooms,
5 ounces lamb chops with rosemary
1 tablespoon olive oil

Snack
1/2 cup non-fat, no sugar yogurt
7 almonds

Day 5

Breakfast
1/2 cup whole grain high fiber cereal
1 peach
1 cup non-fat milk
1 egg scrambled with 2 egg whites, asparagus or spinach

Snack
1/2 cup non-fat, no sugar yogurt
6 almonds
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Lunch
1 cup green beans
Mixed greens salad: red or green leaf lettuce, heirloom tomato, cucumbers and bell peppers
5 ounces turkey breast
2 tablespoons non-fat vinaigrette dressing

Snack
Smoothie
1 cup cold water
1 scoop whey protein powder
1/2 cup frozen peaches

Dinner
1 cup stir-fry:  broccoli, carrots, bell peppers, and onion, garlic
1 tomato sliced with cucumbers
5 ounces grilled halibut with lemon juice and parsley

Snack
1 apple
1 teaspoon almond butter

Day 6

Breakfast
1/ 2 cup oatmeal
1 cup non-fat milk
1/4 cup strawberries
1 egg, scrambled with 2 egg whites, green onions, and spinach

Snack
1/2 cup non-fat cottage cheese
1/2 English muffin

Lunch
Mixed greens salad: 2 cups butter, red or green leaf lettuce, heirloom tomatoes, cucumbers, bell pepper
1 cup green beans
4 ounces lean sirloin
2 tablespoons non-fat vinaigrette dressing

Snack
Smoothie
1 cup cold water
1 scoop whey protein powder
1/2 cup blueberries
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Dinner
1 cup stir-fry: zucchini, onions and tomatoes
5 ounces grilled white fish
1 cup raw vegetables: carrots, celery and jicama

Snack
1/2 cup non-fat, no sugar yogurt
7 walnut halves

Day 7

Breakfast
1/2 cup whole grain high fiber cereal
1 cup non-fat milk
1 egg, scrambled with 2 egg whites, green onions and mushrooms
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Snack
1/2 cup non-fat, no sugar yogurt
1/4 cup strawberries
7 walnut halves

Lunch
5 ounces grilled chicken breast
salsa: onions, tomatoes, garlic
1 small whole grain tortilla
1/2 cup black or pinto beans

Snack
1 cup raw veggies:  celery, carrots and bell peppers
1/2 cup hummus

Dinner
1/2 baked potato with parsley, chives, basil and dill
1 cup steamed broccoli
5 ounces grilled halibut
1 cup sliced cucumbers, tomatoes, and peppers
1 teaspoon butter

Snack
Smoothie
1 cup cold water
1 scoop whey protein powder
1/2 cup blueberries

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