Here is your personal 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 cup whole-grain cereal
1 cup non-fat milk
1 cup blueberries
1 whole egg, scrambled with 2 egg whites, green onions, parsley and mushrooms

Snack
Smoothie
1 cup non-fat milk or orange juice
1/2 cup frozen peaches
1 scoop whey protein powder
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Lunch
2 cups mixed greens salad: red leaf lettuce, romaine, tomatoes, bell peppers, and
cucumbers, shredded cabbage and carrots
5 ounces turkey breast
1 cup green beans
2 tablespoons non-fat vinaigrette dressing

Snack
1 slice whole grain bread
1 teaspoon almond butter
1 peach

Dinner
1 baked potato with parsley, chives, basil and dill
1 cup broccoli
5 ounces grilled salmon with lime juice and cilantro
1 teaspoon butter

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

Day 2

Breakfast
1 cup oatmeal
1/2 cup non-fat, no sugar yogurt
7 walnut halves
1 apple
1 whole egg, scrambled with 2 egg whites, onions and asparagus

Snack:
Smoothie
1 cup non-fat milk or orange juice
1/2 cup frozen pineapple
1 scoop whey protein powder
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Lunch
1 cup steamed asparagus
Salmon salad: 2 cups mixed greens: butter lettuce, heirloom tomatoes, celery, cucumbers, and bell peppers
1/2 garbanzo beans
5 ounces grilled or poached salmon
2 tablespoons non-fat salad dressing

Snack
1 tablespoon almond butter
1 cup strawberries

Dinner
1/2 cup brown rice
1 cup steamed green beans
5 ounces extra lean sirloin
1 sliced heirloom tomato and cucumber

Snack
1 cup raw vegetables: carrots, celery, and jicama
1/2 cup hummus

Day 3

Breakfast
2 slices whole-grain bread
1 whole egg with 2 egg whites soft boiled or poached
1 cup applesauce or blueberries
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Snack:
Smoothie
1-cup non-fat milk or orange juice
1 cup frozen strawberries
1 scoop whey protein powder

Lunch
1/2  cup brown rice
Stir fry: 1 cup green beans, asparagus, onions and peppers
6 ounces turkey breast
1 cup peas
1 teaspoon olive oil

Snack
1/2 whole grain bagel
1 teaspoon peanut butter
1 apple

Dinner
6 ounces grilled white fish with lemon juice and green onions
1 cup steamed carrots and peas
2 cups mixed greens salad: red leaf lettuce, tomatoes, cucumbers, celery and onions, and     1/8 avocado
2 tablespoons non-fat dressing

Snack
1 cup edamame and raw vegetables
2 tablespoons hummus

Day 4

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

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

Lunch
1 whole-grain pita sandwich:
1 cup vegetables: onions, bell peppers, and celery
6 ounces chicken breast
1 cup steamed asparagus
1/8 avocado

Snack:
Smoothie
1 cup non-fat milk, or orange juice
1/2 cup frozen peaches
1 scoop whey protein powder

Dinner
1 cup steamed asparagus
1 sweet potato
6 ounces grilled white fish with lemon juice and parsley
1 teaspoon butter

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

Day 5

Breakfast
1 cup oatmeal with cinnamon
7 walnut halves
1 cup non-fat milk
1 apple
1 whole egg, scrambled with 2 egg whites, onions and asparagus

Snack:
Smoothie
1 cup non-fat milk or orange juice
1/2 cup frozen pineapple
1 scoop whey protein powder
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Lunch
1/2 cup cooked whole grain pasta
1/2 cup marinara sauce
5  ounces extra lean ground beef
1 cup green beans

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

Dinner
1 cup green beans
2 cups mixed greens salad: red leaf and romaine lettuce, tomatoes, parsley, cilantro, bell peppers, shredded cabbage and carrots, and cucumbers
6 ounces lamb cutlet with rosemary
2 tablespoons non-fat vinaigrette dressing

Snack
1 tablespoon almond butter
1 peach

Day 6

Breakfast
2 slices whole grain bread
1 whole egg with 2 egg whites soft boiled or poached
1 teaspoon butter
1 cup applesauce

Snack
Smoothie
1 cup non-fat milk or orange juice
1/2 cup frozen peaches
1 scoop whey protein powder
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Lunch
1 yam
5 ounces tuna
2 cups mixed greens salad: romaine, red or green leaf lettuce, spinach, tomatoes,
cucumbers, peas, peppers, parsley, carrots and celery
2 tablespoons non-fat Italian dressing

Snack
1 cup raw vegetables
2 tablespoon hummus

Dinner
1 cup steamed broccoli and carrots
1/2 cup brown rice
5 ounces grilled halibut with lime and green onions
1 sliced tomato and cucumber

Snack
1 peach
1 cup non-fat cottage cheese

Day 7

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

Snack
1 cup raw vegetables: celery, jicama, and cauliflower
2 tablespoons hummus

Lunch
Mixed greens salad including: red and green leaf lettuce, tomatoes, bell peppers, carrots, parsley and cucumbers
6 ounces turkey breast
1 tablespoon olive oil mixed with lemon juice and herbs

Snack
Smoothie
1 cup non-fat milk or orange juice
1/2 cup frozen strawberries
1  scoop whey protein powder

Dinner
1/2 cup brown rice
1 cup stir fried vegetables: carrots, snap peas, onions, celery, and bell peppers
6 ounces  grilled salmon with lemon juice and garlic

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

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