Meal Plan

1. (http://www.eatthismuch.com/)
Your meal plans and grocery list
From Aug. 17, 2015 to Aug. 23, 2015
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page.
Monday's Diet
Plan 1289.1 Calories 30.6g Carbs 82.0g Fat 105.0g Protein
Meal Summary Ingredients Directions
Breakfast
470.6 Calories | 1.5g Carbs | 41.8g
Fat | 21.6g Protein
1 serving Gordon Ramsey's
Scrambled Egg
470.6 Calories | 1.5g Carbs | 41.8g
Fat | 21.6g Protein
Gordon Ramsey's
Scrambled Egg
scaled to 1 serving
3 extra large Egg
5 g Creme fraiche
28 g Butter
Gordon Ramsey's Scrambled Egg
Crack your eggs into a heavy
skillet/pan with the butter. With a
spatula, mix the eggs in the pan over
medium heat. Make sure that you
keep mixing the eggs in the pan to
prevent from overcooking. Take it
on/off the heat to cook it slower.
Once the egg has started to form,
add the Crème fraîche to cool down
the egg and prevent it from further
cooking. Season with salt and
pepper then serve!
Lunch
406.7 Calories | 23.8g Carbs | 8.1g
Fat | 57.7g Protein
2 serving Easy Grilled Chicken
406.7 Calories | 23.8g Carbs | 8.1g
Fat | 57.7g Protein
Easy Grilled Chicken
Leftovers from yesterday, eat
2 serving
Easy Grilled Chicken
Place washed chicken breasts in
large sealable bag. Add 1 cup fat­
free Italian dressing and close. Let
marinate for 5 to 10 minutes. Cut up
peppers into big chunks, and
zucchini into big slices. Put into
another sealable bag. Coat with
leftover dressing. Grill chicken and
veggies over medium heat.
Dinner
411.7 Calories | 5.3g Carbs | 32.1g
Fat | 25.7g Protein
Pan Fried T­bone
scaled to 4 oz
113 g T­bone steak
7.1 g Butter
Pan Fried T­bone
Heat butter in large pan or on
griddle/cooking surface. Rub or
brush olive oil over both sides of

2. 4 oz Pan Fried T­bone
354.4 Calories | 0g Carbs | 28.6g
Fat | 23.1g Protein
1 serving Balsamic Asparagus
57.3 Calories | 5.3g Carbs | 3.5g
Fat | 2.7g Protein
6.8 g Olive oil
Balsamic Asparagus
scaled to 1 serving
6 spear, large (7­1/4" to 8­
1/2") Asparagus
3.4 g Olive oil
4 g Balsamic vinegar
steak (this lets it cook evenly without
over­charring) and then season with
salt and pepper or your choice of
steak rub. Once butter is totally
melted and smells awesome drop
Steak(s) on pan and cook ~4
minutes per side depending on
thickness. It should develop slight
charring on the edges and be
thoroughly browned if your heat is
high enough. If cook steak to just
under your preferred level, then
remove from heat and cover with
aluminum foil. Let rest a few
minutes and then enjoy!
Balsamic Asparagus
Prepare asparagus by washing and
snapping off tough end. Heat oil in
frying pan. Add asparagus and keep
moving around in pan until changes
colour (approx 3­5 minutes) add
balsamic vinegar and the pepper
sprinkling over all of the asparagus.
Remove from heat and cover for a
few minutes to let flavours develop.
Serve.
Tuesday's Diet
Plan 1230.1 Calories 30.4g Carbs 47.7g Fat 166.7g Protein
Meal Summary Ingredients Directions
Breakfast
394.1 Calories | 9.3g Carbs | 27.2g
Fat | 29.8g Protein
2 cup Ham and Egg Mushroom
Cups
394.1 Calories | 9.3g Carbs | 27.2g
Fat | 29.8g Protein
Ham and Egg Mushroom
Cups
scaled to 2 cup
2 extra large Egg
2 piece whole Mushrooms
71 g Sliced ham
2.1 g Pepper
14 g Olive oil
Ham and Egg Mushroom Cups
Remove stem and clean out
mushroom cups with a damp cloth
rub olive oil on the outside of the
mushrooms line cup with ham, then
crack an egg into each cup sprinkle
with black pepper and herbs to taste
Bake for 20­30 min at 375F in
Toaster Oven or preheated Oven
Lunch
457.1 Calories | 3.8g Carbs | 13.8g
Fat | 78.8g Protein
2 serving Tuna Patties
457.1 Calories | 3.8g Carbs | 13.8g
Fat | 78.8g Protein
Tuna Patties
scaled to 2 serving
1.6 g Garlic powder
2 dash Salt
20 g Onions
2 can Tuna
2 extra large Egg
Tuna Patties
Spray skillet with cooking spray and
heat on medium. Mix all ingredients
together well. Spoon mixture onto
heated skillet. Divide the mixture to
make six patties or a size that makes
it easy to flip them over with a
spatula without breaking. Cook
patties until both sides are a light

3. brown, firm and there is no egg
flowing out of patty.
Dinner
378.9 Calories | 17.3g Carbs | 6.7g
Fat | 58.1g Protein
2 serving Teriyaki Garlic Chicken
378.9 Calories | 17.3g Carbs | 6.7g
Fat | 58.1g Protein
Teriyaki Garlic Chicken
scaled to 4 serving (eat 2
serving now, save 2 serving
for leftovers) 116 g Italian
dressing
144 g Teriyaki sauce
2 cloves, minced Garlic
4 half breast (fillet) Chicken
breast
Teriyaki Garlic Chicken
In a bowl, add the Italian dressing,
teriyaki sauce and minced garlic; stir
to combine. Add the chicken breast
halves; cover and marinate in the
refrigerator overnight. Grill over hot
coals for approximately 10 minutes
on each side or until juices run
clear.
Wednesday's
Diet Plan 1225.7 Calories 25.7g Carbs 71.1g Fat 115.0g Protein
Meal Summary Ingredients Directions
Breakfast
471.7 Calories | 2.7g Carbs | 34.7g
Fat | 35.1g Protein
2 serving Curry Cheddar
Scrambled Eggs
471.7 Calories | 2.7g Carbs | 34.7g
Fat | 35.1g Protein
Curry Cheddar Scrambled
Eggs
scaled to 2 serving
1 g Curry powder
2 dash Salt
2 dash Pepper
4 extra large Egg
28 g Cheddar cheese
4.7 g Butter
Curry Cheddar Scrambled Eggs
Sprinkle the curry powder, salt and
pepper onto the beaten eggs; beat
together until well blended. Stir in the
Cheddar cheese. Melt the
margarine in a skillet over medium
heat. Pour in the eggs, and cook,
stirring constantly until firmed to
desired temperature, 3 to 5 minutes.
Lunch
378.9 Calories | 17.3g Carbs | 6.7g
Fat | 58.1g Protein
2 serving Teriyaki Garlic Chicken
378.9 Calories | 17.3g Carbs | 6.7g
Fat | 58.1g Protein
Teriyaki Garlic Chicken
Leftovers from yesterday, eat
2 serving
Teriyaki Garlic Chicken
In a bowl, add the Italian dressing,
teriyaki sauce and minced garlic; stir
to combine. Add the chicken breast
halves; cover and marinate in the
refrigerator overnight. Grill over hot
coals for approximately 10 minutes
on each side or until juices run
clear.
Dinner
375.2 Calories | 5.7g Carbs | 29.7g
Fat | 21.8g Protein
2 slice Asparagus, Fontina and
Tomato Frittata
375.2 Calories | 5.7g Carbs | 29.7g
Fat | 21.8g Protein
Asparagus, Fontina and
Tomato Frittata
scaled to 4 slice (eat 2 slice
now, save 2 slice for leftovers)
4 extra large Egg
20 g Heavy whipping cream
2 g Salt
0.3 g Pepper
9 g Olive oil
134 g Asparagus
9.5 g Butter
Asparagus, Fontina and Tomato
Frittata
Preheat the broiler. Whisk the eggs,
cream, 1/2 teaspoon salt, and
pepper in a medium bowl to blend.
Set aside. Heat the oil and butter in
a nonstick ovenproof skillet over
medium heat. Add the asparagus
and saute until crisp­tender, about 2
minutes. Raise the heat to medium­
high. Add the tomato and a pinch of

4. 2/3 medium whole (2­3/5" dia)
Tomatoes
44 g Fontina cheese
salt and saute 2 minutes longer.
Pour the egg mixture over the
asparagus mixture and cook for a
few minutes until the eggs start to
set. Sprinkle with cheese. Reduce
heat to medium­low and cook until
the frittata is almost set but the top is
still runny, about 2 minutes. Place
the skillet under the broiler. Broil until
the top is set and golden brown on
top, about 5 minutes. Let the frittata
stand 2 minutes. Loosen the frittata
from skillet and slide the frittata onto
a plate.
Thursday's Diet
Plan 1218.8 Calories 13.5g Carbs 94.2g Fat 77.0g Protein
Meal Summary Ingredients Directions
Breakfast
462.0 Calories | 7.7g Carbs | 31.0g
Fat | 36.6g Protein
2 omelet Basic egg white omelet
462.0 Calories | 7.7g Carbs | 31.0g
Fat | 36.6g Protein
Basic egg white omelet
scaled to 2 omelet
8 large Egg white
60 g Whole milk
2 dash Salt
2 dash Pepper
28 g Butter
20 g Parmesan cheese
Basic egg white omelet
Whisk the egg whites, cheese, milk,
salt, and pepper in a medium bowl
until thoroughly combined. Set a
serving plate aside. Melt the butter
in an 8­inch nonstick frying pan over
medium heat until foaming. Add the
egg mixture and stir constantly with a
rubber spatula, moving the eggs
around the pan until they form small
curds, about 2 to 3 minutes. Gently
shake the pan and use the spatula to
spread the egg mixture evenly
across the pan. Remove the pan
from heat. Using the spatula, fold a
third of the omelet over and onto
itself. Gently push the folded side of
the omelet toward the edge of the
pan. Tilt the pan over the serving
plate and roll the omelet onto the
plate, seam side down. Serve.
Lunch
375.2 Calories | 5.7g Carbs | 29.7g
Fat | 21.8g Protein
2 slice Asparagus, Fontina and
Tomato Frittata
375.2 Calories | 5.7g Carbs | 29.7g
Fat | 21.8g Protein
Asparagus, Fontina and
Tomato Frittata
Leftovers from yesterday, eat
2 slice
Asparagus, Fontina and Tomato
Frittata
Preheat the broiler. Whisk the eggs,
cream, 1/2 teaspoon salt, and
pepper in a medium bowl to blend.
Set aside. Heat the oil and butter in
a nonstick ovenproof skillet over
medium heat. Add the asparagus
and saute until crisp­tender, about 2

5. minutes. Raise the heat to medium­
high. Add the tomato and a pinch of
salt and saute 2 minutes longer.
Pour the egg mixture over the
asparagus mixture and cook for a
few minutes until the eggs start to
set. Sprinkle with cheese. Reduce
heat to medium­low and cook until
the frittata is almost set but the top is
still runny, about 2 minutes. Place
the skillet under the broiler. Broil until
the top is set and golden brown on
top, about 5 minutes. Let the frittata
stand 2 minutes. Loosen the frittata
from skillet and slide the frittata onto
a plate.
Dinner
381.6 Calories | 0.1g Carbs | 33.6g
Fat | 18.5g Protein
1 chop Seared lamb chops
381.6 Calories | 0.1g Carbs | 33.6g
Fat | 18.5g Protein
Seared lamb chops
scaled to 2 chop (eat 1 chop
now, save 1 chop for
leftovers) 227 g Lamb loin
6.8 g Olive oil
2 dash Salt
2 dash Pepper
Seared lamb chops
1 lb lamb loin should be about 4
chops. Heat oven to 400F. Pat chops
dry with towels then season
generously with salt and pepper.
Thinly coat the bottom of an oven­
proof frying pan and heat over
medium­high heat until smoking. Add
lamb chops and cook undisturbed
until a golden­brown crust forms on
the bottom, around 3 minutes. Flip
and cook until the second side is
golden brown and crusty, around 3
minutes. Transfer the pan to the
oven and roast until the chops reads
130F on a thermometer (medium
rare), 8­10 minutes. Remove from
the oven and transfer to a cutting
board or serving platter. Tent with
foil and let rest 5 minutes. Serve.
Friday's Diet
Plan 1260.0 Calories 26.6g Carbs 76.4g Fat 111.3g Protein
Meal Summary Ingredients Directions
Breakfast
471.7 Calories | 2.7g Carbs | 34.7g
Fat | 35.1g Protein
2 serving Curry Cheddar
Scrambled Eggs
471.7 Calories | 2.7g Carbs | 34.7g
Curry Cheddar Scrambled
Eggs
scaled to 2 serving
1 g Curry powder
2 dash Salt
2 dash Pepper
4 extra large Egg
28 g Cheddar cheese
Curry Cheddar Scrambled Eggs
Sprinkle the curry powder, salt and
pepper onto the beaten eggs; beat
together until well blended. Stir in the
Cheddar cheese. Melt the
margarine in a skillet over medium
heat. Pour in the eggs, and cook,
stirring constantly until firmed to

6. Fat | 35.1g Protein 4.7 g Butter desired temperature, 3 to 5 minutes.
Lunch
381.6 Calories | 0.1g Carbs | 33.6g
Fat | 18.5g Protein
1 chop Seared lamb chops
381.6 Calories | 0.1g Carbs | 33.6g
Fat | 18.5g Protein
Seared lamb chops
Leftovers from yesterday, eat
1 chop
Seared lamb chops
1 lb lamb loin should be about 4
chops. Heat oven to 400F. Pat chops
dry with towels then season
generously with salt and pepper.
Thinly coat the bottom of an oven­
proof frying pan and heat over
medium­high heat until smoking. Add
lamb chops and cook undisturbed
until a golden­brown crust forms on
the bottom, around 3 minutes. Flip
and cook until the second side is
golden brown and crusty, around 3
minutes. Transfer the pan to the
oven and roast until the chops reads
130F on a thermometer (medium
rare), 8­10 minutes. Remove from
the oven and transfer to a cutting
board or serving platter. Tent with
foil and let rest 5 minutes. Serve.
Dinner
406.7 Calories | 23.8g Carbs | 8.1g
Fat | 57.7g Protein
2 serving Easy Grilled Chicken
406.7 Calories | 23.8g Carbs | 8.1g
Fat | 57.7g Protein
Easy Grilled Chicken
scaled to 4 serving (eat 2
serving now, save 2 serving
for leftovers) 2 breast, bone
and skin removed Chicken
breast
231 g Italian dressing
1 large (2­1/4 per lb, approx
3­3/4" long, Green bell pepper
164 g Red bell pepper
1 large Zucchini
Easy Grilled Chicken
Place washed chicken breasts in
large sealable bag. Add 1 cup fat­
free Italian dressing and close. Let
marinate for 5 to 10 minutes. Cut up
peppers into big chunks, and
zucchini into big slices. Put into
another sealable bag. Coat with
leftover dressing. Grill chicken and
veggies over medium heat.
Saturday's Diet
Plan 1194.4 Calories 39.5g Carbs 50.7g Fat 141.7g Protein
Meal Summary Ingredients Directions
Breakfast
394.1 Calories | 9.3g Carbs | 27.2g
Fat | 29.8g Protein
2 cup Ham and Egg Mushroom
Cups
394.1 Calories | 9.3g Carbs | 27.2g
Fat | 29.8g Protein
Ham and Egg Mushroom
Cups
scaled to 2 cup
2 extra large Egg
2 piece whole Mushrooms
71 g Sliced ham
2.1 g Pepper
14 g Olive oil
Ham and Egg Mushroom Cups
Remove stem and clean out
mushroom cups with a damp cloth
rub olive oil on the outside of the
mushrooms line cup with ham, then
crack an egg into each cup sprinkle
with black pepper and herbs to taste
Bake for 20­30 min at 375F in

7. Toaster Oven or preheated Oven
Lunch
406.7 Calories | 23.8g Carbs | 8.1g
Fat | 57.7g Protein
2 serving Easy Grilled Chicken
406.7 Calories | 23.8g Carbs | 8.1g
Fat | 57.7g Protein
Easy Grilled Chicken
Leftovers from yesterday, eat
2 serving
Easy Grilled Chicken
Place washed chicken breasts in
large sealable bag. Add 1 cup fat­
free Italian dressing and close. Let
marinate for 5 to 10 minutes. Cut up
peppers into big chunks, and
zucchini into big slices. Put into
another sealable bag. Coat with
leftover dressing. Grill chicken and
veggies over medium heat.
Dinner
393.6 Calories | 6.4g Carbs | 15.3g
Fat | 54.1g Protein
2 serving Curry Chicken Salad
393.6 Calories | 6.4g Carbs | 15.3g
Fat | 54.1g Protein
Curry Chicken Salad
scaled to 4 serving (eat 2
serving now, save 2 serving
for leftovers) 2 breast, bone
and skin removed Chicken
breast
2 stalks, large (11 inches
long) Celery
80 g Light mayonnaise
2.7 g Curry powder
Curry Chicken Salad
In a medium bowl, stir together the
chicken, celery, mayonnaise, and
curry powder.
Sunday's Diet
Plan 1257.1 Calories 32.6g Carbs 77.8g Fat 107.3g Protein
Meal Summary Ingredients Directions
Breakfast
491.2 Calories | 22.2g Carbs |
38.4g Fat | 19.6g Protein
4 serving Zucchini Hash Browns
491.2 Calories | 22.2g Carbs |
38.4g Fat | 19.6g Protein
Zucchini Hash Browns
scaled to 4 serving
2 large Egg
6.5 g Garlic powder
4.6 g Onion powder
2 dash Pepper
2 dash Salt
27 g Olive oil
480 g Zucchini
Zucchini Hash Browns
Heat oil in skillet. Mix together
zucchini, slightly beaten eggs, salt,
pepper, garlic powder and onion
powder. Drop by spoonfuls into the
hot skillet. After browning on one
side flip and brown the other side.
Lunch
393.6 Calories | 6.4g Carbs | 15.3g
Fat | 54.1g Protein
2 serving Curry Chicken Salad
393.6 Calories | 6.4g Carbs | 15.3g
Fat | 54.1g Protein
Curry Chicken Salad
Leftovers from yesterday, eat
2 serving
Curry Chicken Salad
In a medium bowl, stir together the
chicken, celery, mayonnaise, and
curry powder.
Rosemary Trout with Rosemary Trout with Cherry­

8. Dinner
372.3 Calories | 4.1g Carbs | 24.1g
Fat | 33.6g Protein
1 serving Rosemary Trout with
Cherry­Tomato Sauce
372.3 Calories | 4.1g Carbs | 24.1g
Fat | 33.6g Protein
Cherry­Tomato Sauce
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 0.6 g Rosemary
27 g Olive oil
149 g Tomatoes
5 g Shallots
1/2 dash Salt
8 g Balsamic vinegar
4 fillet Trout
Tomato Sauce
PREPARATION: Halve tomatoes.
Chop shallot, rosemary. Mix
tomatoes, shallot, vinegar, and
chopped rosemary in bowl. Stir in 1
tablespoon oil. Season sauce with
salt and pepper. Open trout like
book on work surface. Sprinkle with
coarse salt and pepper. Place 2
rosemary sprigs on each; fold over
to close. Divide 3 tablespoons oil
between 2 large nonstick skillets.
Place over medium­high heat. Add 2
trout to each skillet. Cook trout until
brown outside and just opaque in
center, about 4 minutes per side.
Transfer to plates. Spoon sauce
alongside.
Grocery List
Dairy Products
0.106 cup, diced (14 g) Cheddar or colby cheese Low fat
1 1/4 oz (35 g) Cheddar cheese
30 grams (30 g) Whey protein powder Gold Standard Chocolate, 100% whey protein
1 cup (244 g) Reduced fat milk Fluid, 2% milkfat, with added vitamin a and vitamin d
12.786 extra large (716 g) Egg Whole, fresh eggs
1 1/2 cup (365 g) Egg white Raw, fresh eggs
9.583 tbsp (136 g) Butter Unsalted
1 tbsp (10 g) Creme fraiche
Beef Products
8 oz (227 g) T­bone steak Beef, short loin, separable lean and fat, trimmed to 1/8" fat, select,
raw
Fats and Oils
3/4 cup (173 g) Italian dressing Salad dressing, fat­free
2 1/4 tbsp (30 g) Olive oil Salad or cooking
Soy and Legume Products
0.6 cup (148 g) Hummus Commercial
Spices and Herbs
0.479 tbsp (4.65 g) Garlic powder Spices
0.261 tbsp (1.8 g) Onion powder Spices

9. 0.143 tsp (0.3 g) Pepper Spices, black
1 1/2 tbsp, leaves (2.7 g) Tarragon Spices, dried
0.95 tsp (5.7 g) Salt Table
0.016 cup (4 g) Balsamic vinegar
Vegetables and Vegetable Products
1.134 large (366 g) Zucchini Summer squash, includes skin, raw
1 1/3 cup, sliced (123 g) Red bell pepper Sweet, raw
2.353 NLEA serving (200 g) Baby carrots Baby, raw
2 1/2 tbsp chopped (7.5 g) Chives Raw
2 cup (60 g) Spinach Raw
1 3/4 cup, sliced (160 g) Green bell pepper Sweet, green, raw
3.761 cup (504 g) Asparagus Raw
5/8 cup, chopped (100 g) Onions Raw
Finfish and Shellfish Products
1.073 fillet (425 g) Atlantic salmon Fish, wild, raw
Poultry Products
3 breast, bone and skin removed
(708 g)
Chicken breast Broilers or fryers, meat only, raw
Sausages and Luncheon Meats
392 grams 1 serving (392 g) Sliced ham Regular (approximately 11% fat)
Fruits and Fruit Juices
1 fruit (201 g) Avocados Raw, All commercial varieties

10. Disclaimer
This meal plan is given to you as an example of foods, recipes and portion sizes that
will help you to achieve your fitness goals.
This is a meal plan from a personal trainer and is given as guidance only. This is not a
meal plan delivered by a registered dietician that is made specifically for you and your
specific dietary needs.
It is recommended that you consult a registered dietician or a doctor before taking on
a new eating plan.