Here is your personal 1800 calorie per day 7 day menu nutritional guide 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 cup strawberries
1 egg, scrambled with 2 egg whites, green onions, bell peppers, and mushrooms
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Snack
1 cup applesauce
7 walnut halves

Lunch
Mixed greens salad with 2 cups romaine or red leaf lettuce, spinach, heirloom tomatoes, cucumbers, garbanzo beans, sugar snap peas and bell peppers
6 ounces tuna in water, drained
2 tablespoons non-fat vinaigrette dressing

Snack
1 cup vegetable mix: carrots, celery and bell peppers
1/4 cup hummus

Dinner
1 cup steamed asparagus
1 cup grilled vegetables: onions, red peppers, zucchini, and mushrooms
5 ounces grilled salmon with lemon juice and parsley

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

Day 2

Breakfast
1 slice whole grain bread
1/2 grapefruit
1 egg, scrambled with 2 egg whites, mushrooms, onions and spinach
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

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

Lunch
Mixed greens salad: 2 cups romaine lettuce, heirloom tomatoes, cucumbers, bell pepper, shredded carrots and cabbage
5 ounces chicken breast
1 cup steamed green beans
2 tablespoon non-fat dressing

Snack
1/2 cup non-fat cottage cheese
1/2 bagel with all fruit spread or apple butter spread

Dinner
1 cup steamed zucchini and snow peas
4 ounces lean sirloin
1/2 cup brown rice

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

Day 3

Breakfast
2 slices whole-grain bread
1 cup mixed berries
1 egg, scrambled with 2 egg whites, green onions, mushrooms, and asparagus
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 cup raw vegetables: jicama, cucumbers, and carrots

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

Dinner
1 cup steamed broccoli and cauliflower
1/2 cup brown rice
1 cup raw vegetables:  bell peppers, cucumbers, and tomatoes
5 ounces grilled chicken breast

Snack
1 mini whole grain bagel
1 teaspoon almond butter

Day 4

Breakfast
1/2 cup oatmeal with 3 walnut halves
1 cup non-fat milk
1 cup blueberries
1 egg, scrambled with 2 egg whites, onions, mushrooms and spinach

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

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

Dinner
1 yam
1 cup grilled vegetables: onions, red peppers, zucchini, and mushrooms
5 ounces lamb chops with rosemary

Snack
1 cup strawberries
7 almonds

Day 5

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

Snack
1 cup applesauce
7 almonds

Lunch
1 cup green beans
Mixed greens salad: 2 cups romaine lettuce, heirloom tomatoes, cucumbers, bell peppers, parsley, shredded cabbage and carrots
6 ounces turkey breast
2 tablespoons non-fat vinaigrette dressing

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

Dinner
1 cup stir fry:  broccoli, carrots, bell peppers, onion, garlic and sugar snap peas
1 tomato sliced with cucumbers
6 ounces grilled white fish

Snack
1 apple
2 teaspoons peanut butter

Day 6

Breakfast
1/ 2 cup oatmeal
1 cup non-fat milk
1 cup strawberries
1 egg, scrambled with 2 egg whites, green onions, spinach and mushrooms
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

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

Lunch
Mixed greens salad: 2 cups romaine lettuce, heirloom tomatoes, cucumbers, bell pepper, parsley, green onions, shredded cabbage and carrots
1 cup steamed green beans
5 ounces turkey breast
2 tablespoons non-fat vinaigrette dressing

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

Dinner
1 cup stir fry: zucchini, onions and tomatoes, and mushrooms
6 ounces grilled white fish with lemon juice and parsley
1/2 baked potato with parsley, chives, basil and dill
1 teaspoon butter

Snack
1 peach
7 almonds or walnuts

Day 7

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

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

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

Snack
1 cup raw vegetables:  celery, carrots and bell peppers
2 tablespoons hummus

Dinner
1 yam
1 cup asparagus
6 ounces grilled halibut with lemon juice and cilantro
sliced cucumbers and tomatoes,
1 tablespoon low-fat dressing

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

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