Here is your personal 1600 Calorie 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 (see nutrition section) 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
1/2 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: 2 cups romaine, green or red leaf lettuce, heirloom tomatoes, cucumbers, garbanzo beans, shredded cabbage, carrots, celery and bell peppers
5 ounces tuna in water, drained
2 tablespoons non-fat vinaigrette dressing

Snack
1 cup vegetable mix: carrots, celery and jicama
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 cilantro

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

Day 2

Breakfast
1 mini whole grain bagel
1/2 grapefruit
1 egg, scrambled with 2 egg whites, green onions, mushrooms 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, red or green leaf lettuce, heirloom tomatoes, cucumbers, bell pepper, carrots, celery and green onions
5 ounces chicken breast
1/2 cup pinto or black beans
2 tablespoons non-fat dressing

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

Dinner
1 cup steamed zucchini and snow peas
5 ounces grilled white fish with lemon juice and parsley
1/2 cup brown rice

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

Day 3

Breakfast
1 slice whole-grain bread
1 egg, scrambled with 2 egg whites, mushrooms, onions and tomato
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
1/2 cup brown rice
1 cup raw vegetables:  bell peppers, cucumbers, and tomatoes
5 ounces grilled chicken breast with lemon juice and cilantro

Snack
1 cup non-fat, no sugar yogurt
1 teaspoon almond butter

Day 4

Breakfast
1/2 cup oatmeal with 3 walnut halves and 1/4 cup non-fat, no sugar yogurt
1 grapefruit
1 egg, scrambled with 2 egg whites, green onions, mushrooms and spinach

Snack
Smoothie
1 cup non-fat milk
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

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

Dinner
1 cup steamed asparagus
1 cup grilled vegetables: onions, red peppers, zucchini, and mushrooms
6 ounces lamb chops with rosemary

Snack
1/2 cup non-fat cottage cheese
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, onions, bell peppers and asparagus
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Snack
1/2 cup strawberries
7 almonds

Lunch
1 cup steamed green beans
Mixed greens salad: 2 cups romaine lettuce, heirloom tomatoes, cucumbers and bell peppers, shredded carrots and cabbage
5 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, and onion, garlic
1 tomato sliced with cucumbers
5 ounces grilled halibut with lemon juice and parsley

Snack
1/2 cup applesauce
1 teaspoon peanut butter

Day 6

Breakfast
1/ 2 cup oatmeal with 4 almonds
1 cup non-fat milk
1/2 cup strawberries
1 egg, scrambled with 2 egg whites, green onions, bell peppers, and spinach
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, green or red leaf lettuce, heirloom tomatoes, cucumbers, bell pepper, 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
5 ounces grilled halibut with lime juice and parsley
1 cup steamed peas
1 teaspoon olive oil

Snack
1 cup applesauce
7 walnut halves

Day 7

Breakfast
1 cup strawberries
1 egg with 2 egg whites poached
1 slice whole grain bread
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil

Snack
1 cup applesauce
7 walnut halves

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

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

Dinner
1/2 cup whole grain pasta
1/2 cup marinara sauce
4 ounces lean sirloin steak
sliced cucumbers, and tomatoes

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

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