7-Day Meal Plan: Animal Protein

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Here are 7 days worth of delicious meals that make it easy for you to get started on a healthy eating plan. Each day’s meals total approximately 1100 to 1300 calories, you should adjust up or down according to the target amount of calories alloted for your day. Also, feel free to replace foods that you don’t care for with foods that have similar equivalents of calories and macronutrients (protein, fat, carbohydrates and fiber). Drink at least 8 tall glasses of water per day to maximize hydration. Please contact your doctor first before you begin any nutrition or fitness program.

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Day-1

Breakfast

 

Snack

1/2 whole grain toasted English muffin with 1 oz melted low-fat Swiss cheese

Lunch

3 oz tuna in water, drained and served over 3 cups mixed greens, cucumber, shredded carrots and tomato.

Add 1/2 cup chickpeas & 2 Tbsp light salad dressing mixed with 1 Tbsp lemon juice

Snack

10 baked corn chips with 1/4 cup salsa

Dinner

3 oz cleaned shrimp on a skewer with 4 cherry tomatoes, 4 mushrooms, and 4-1/2”-sized pieces of onion.

Drizzle with 1 Tbsp light Italian dressing. Grill and serve with 2 cups grilled or steamed asparagus
and 1/3 cup cooked brown rice

Snack

4 oz low-calorie chocolate pudding with 1 Tbsp low-calorie whipped cream

Nutritional Information:

Calories 1335, Carbohydrate: 165 g / 47.7%, Protein: 90.4 g / 26.2%, Fiber 27.8 g, Cholesterol 213 mg,
Sodium 1970 mg, Fat Total: 40 g /26.1%, Sat Fat: 10.6 g / 6.9%, Trans fat 0 g

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Day-2

Breakfast

4 egg whites scrambled in 1/2 Tbsp light trans-fat-free margarine served with
1 oz shredded low-calorie cheddar and 1 whole wheat English muffin. Multi-Vitamin.

Snack

1 small pear

Lunch

2 oz roasted turkey on 2 slices multigrain bread with 2 lettuce leaves
and 1 slice of tomato with 1 Tbsp light mayonnaise

Snack

2 Tbsp hummus with 1 cup baby carrots

Dinner

3 oz baked pork loin with 1 Tbsp barbeque sauce,

1/2 cup corn, 1-1/2 cups green beans

Snack

6 oz flavored light yogurt with 1 Tbsp chopped walnuts

Nutritional Information:

Calorie 1258, Carbohydrate: 177.3 g / 54.1%, Protein: 81 g / 24.9%, Fiber 26.4 g, Cholesterol 88 mg,
Sodium 2735 mg, Fat Total: 30.6 g / 21%, Sat Fat: 6.8 g / 4.7%, Trans fat 0 g

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Day-3

Breakfast

1 4-1/2” whole grain waffle with 1-1/2 tsp peanut butter. Serve with 1 Tbsp raisins
and 1/2 cup skim milk. Multi-Vitamin.

Snack

4 oz 100% apple sauce with cinnamon

Lunch

Large 4-1/2 oz baked potato with 1 Tbsp light trans-fatfree margarine, filled with 1-1/2 cups broccoli florets
and 2 oz low-calorie melted cheddar. Serve with mixed greens & 1 Tbsp low-calorie salad dressing

Snack

7 mini flavored rice cakes

Dinner

3 oz grilled sirloin burger on a whole grain burger bun, with 2 pieces lettuce,
1 slice tomato, 1 slice red onion, and 1 Tbsp ketchup. Serve with a side green salad
and 1 Tbsp low-calorie dressing

Snack

6 oz light yogurt with 1 Tbsp sliced almonds

Nutritional Information:

Calories 1315, Carbohydrate: 193.5 g / 56.8%, Protein: 74.5 g / 21.9%, Fiber 24 g, Cholesterol 134 mg,
Sodium 1898 mg, Fat Total: 32.4 g / 21.4%, Sat Fat: 9.7 g / 6.4%, Trans fat 0 g

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Day-4

Breakfast

3/4 cup Cheerios with 1/2 cup skim milk and 1 Tbsp sliced almonds. Multi-Vitamin.

Snack

1 small apple

Lunch

3 oz sliced grilled chicken served over 3 cups mixed greens, cucumber, and tomato
with 1/2 cup chick peas and 1 Tbsp low-calorie salad dressing mixed with 2 Tbsp balsamic vinegar

Snack

6 oz light yogurt

Dinner

3 oz grilled salmon with dill and lemon over 1-1/2 cups steamed spinach with
1 small sweet potato and 1 Tbsp light trans low-calorie margarine

Snack

4 oz sugar-free, low-calorie chocolate pudding

Nutritional Information:

Calories 1100, Carbohydrate: 147.2 g / 51.8%, Protein: 74.0 g / 26%, Fiber 26 g, Cholesterol 105 mg,
Sodium 1937 mg, Fat Total: 28.0 g / 22.1%, Sat Fat: 4.6 g / 3.6%, Trans fat 0 g

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Day-5

Breakfast

1/2 cup egg substitute scrambled in 1 Tbsp light trans-fat-free margarine,
with 4 oz. low-calorie cheddar cheese, melted. Serve in a 6” flour tortilla with 1/2 grapefruit.
Multi-Vitamin.

Snack

5 peanuts with 1/2 sliced banana

Lunch

2 oz roast beef on 2 slices multigrain bread with 2 tsp horseradish dressing.
Serve with a mixed green salad and 1 Tbsp low-calorie salad dressing

Snack

6 oz light fruit yogurt

Dinner

3 oz grilled chicken breast with 1 Tbsp barbeque sauce, 3/4 cup three-bean salad,
and 3/4 cup steamed spinach

Snack

4 oz low-calorie vanilla pudding with 1 Tbsp chopped walnuts

Nutritional Information:

Calories 1310, Carbohydrate: 167 g / 50.1%, Protein: 83.7 g / 25.1%, Fiber 18.6 g, Cholesterol 90 mg,
Sodium 3483 mg, Fat Total: 36.7 g / 24.8%, Sat Fat: 6.6 g / 4.4%, Trans fat 0 g

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Day-6

Breakfast

6 oz light flavored yogurt mixed with 3/4 cup blueberries and 1 Tbsp sliced almonds.
Multi-Vitamin.

Snack

3 cups air popped popcorn

Lunch

2 oz lean sliced ham with 1 oz low-calorie Swiss on 2 slices multigrain bread with 2 tsp mustard.
Serve with a mixed green salad and 1 Tbsp low-calorie salad dressing

Snack

1 cup low-calorie chocolate milk

Dinner

4 oz whole chicken breast baked, seasoned with garlic, onions and lemon.
(Remove skin before serving.) Serve with 1-1/2 cups steamed broccoli and a 3 oz baked potato
with 1-1/2 Tbsp light sour cream and 1 tsp chopped chives.

Snack

1/2 banana with 1 tsp peanut butter

Nutritional Information:

Calories 1319, Carbohydrate: 193.3 g / 57.5%, Protein: 93 g / 27.7%, Fiber 26.6 g, Cholesterol 142 mg,
Sodium 2038 mg, Fat Total: 22 g / 14.8%, Sat Fat: 5.1 g / 3.4%, Trans fat 0 g

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Day-7

Breakfast

1/2 cup cooked oatmeal with 1 Tbsp raisin and cinnamon,
1 Tbsp sunflower seeds, and 1/2 cup skim milk. Multi-Vitamin.

Snack

7 mini flavored rice cakes

Lunch

3 oz grilled chicken breast on a whole grain roll with 2 slices red onion, 2 slices tomato,
and 2 Tbsp low-calorie honey mustard dressing. Serve with a mixed green salad
and balsamic vinegar

Snack

1/2 cup three-bean salad

Dinner

3 oz baked flounder with 1 Tbsp light, trans-fat-free margarine, minced garlic, parsley and lemon juice.
Serve with 1 cup steamed broccoli and 1/3 cup whole grain pasta with 1/2 cup tomato sauce

Snack

8 animal crackers

Nutritional Information:

Calories 1061, Carbohydrate: 141.8 g / 52.6%, Protein: 70.1 g / 26%, Fiber 22.6 g, Cholesterol 102 mg,

Sodium 2217 mg, Fat Total: 25.7 g / 21.4%, Sat Fat: 4.7 g / 3.9%, Trans fat 0 g

 

 

 

Disclaimer

These meal plans are not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs and diets outlined herein should not be adopted without consultation with your health professional. Use of the nutrition programs and information herein is at the sole choice and risk of the reader and purchaser. Big Mike's Ultimate Beach Workout is neither responsible, nor liable, for any harm or injury resulting from suggested nutrition programs. Use of the 7-Day Meal Plan is not intended to replace the advice of a Registered Dietitian or other Health Professional. This is a sample meal plan created by a registered dietitian; this is not meant to substitute the advice of personal registered dietitian or other health care practitioner. Meal Plans are for educational purposes only and are not meant to diagnose, treat, or override information from a personal registered dietitian or other health care practitioner.