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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Monday's Diet
Plan 1490.9 Calories 36.9g Carbs 86.5g Fat 141.6g 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
450.3 Calories | 3.2g Carbs | 23.5g
Fat | 53.9g Protein
2 serving Easy Garlic Chicken
450.3 Calories | 3.2g Carbs | 23.5g
Fat | 53.9g Protein
Easy Garlic Chicken
Leftovers from yesterday, eat
2 serving
Easy Garlic Chicken
Melt butter in a large skillet over
medium high heat. Add chicken and
sprinkle with garlic powder,
seasoning salt and onion powder.
Saute about 10 to 15 minutes on
each side, or until chicken is cooked
through and juices run clear.
Dinner
549.4 Calories | 11.6g Carbs |
24.6g Fat | 68.1g Protein
2 serving Scallion Crusted Artic
Char
522.6 Calories | 5.8g Carbs | 24.3g
Fat | 66.8g Protein
Scallion Crusted Artic Char
scaled to 2 serving
4 fillet Trout
15 g Light mayonnaise
4 medium (4­1/8" long)
Scallions
Tomatoes
1 cup cherry tomatoes
Tomatoes
Scallion Crusted Artic Char
Preheat broiler. Line rack of broiler
pan with foil. Finely chop scallions
and stir together with mayonnaise.
Pat fillets dry. Place fillets, skin sides
down, on broiler pan and season
each fillet with a generous pinch of
salt and pepper. Spread scallion
mixture evenly over tops of fillets.
Broil 3 to 4 inches from heat until

2. 1 cup cherry tomatoes (149 g)
Tomatoes
26.8 Calories | 5.8g Carbs | 0.3g
Fat | 1.3g Protein
scallions are slightly charred and fish
is just cooked through, about 8
minutes.
Tuesday's Diet
Plan 1497.8 Calories 23.8g Carbs 91.2g Fat 143.2g 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
518.5 Calories | 0.7g Carbs | 25.7g
Fat | 66.9g Protein
2 steak Seared strip steak
518.5 Calories | 0.7g Carbs | 25.7g
Fat | 66.9g Protein
Seared strip steak
scaled to 2 steak
2 steak (yield from 136 g raw
meat) Beef steak
12 g Salt
1.1 g Pepper
9 g Olive oil
Seared strip steak
Remove the steak from the
refrigerator and let it come to room
temperature, about 30 to 45
minutes. Season the steak on both
sides with the salt and pepper. Rub
both sides with the olive oil and set
aside. Heat a medium heavy­
bottomed frying pan (not nonstick!)
over high heat until very hot but not
smoking, about 3 to 4 minutes. (If
the pan gets too hot and starts to
smoke, take it off the heat to cool a
bit.) Place the steak in the pan and
let it cook undisturbed until a dark
crust forms on the bottom, about 3 to
4 minutes. Flip the steak using
tongs or a spatula and cook until it's
medium rare, about 3 to 4 minutes
more. To check for doneness, use
your finger to press on the steak: It
should be firm around the edges but
still give in the center. You can also
use an instant­read thermometer; it
should read about 125°F to 130°F.
Transfer the steak to a cutting board
and let it rest for at least 5 minutes
before serving.
Dinner
488.1 Calories | 1.0g Carbs | 27.1g
Roasted Salmon
scaled to 4 serving (eat 2
Roasted Salmon
PREPARATION: Chop chives.

3. Fat | 56.7g Protein
2 serving Roasted Salmon
488.1 Calories | 1.0g Carbs | 27.1g
Fat | 56.7g Protein
serving now, save 2 serving
for leftovers) 567 g Atlantic
salmon
18 g Olive oil
3.6 g Tarragon
6 g Chives
Preheat oven to 425°F. Rub salmon
all over with 1 teaspoon oil and
season with salt and pepper. Roast,
skin side down, on a foil­lined baking
sheet in upper third of oven until fish
is just cooked through, about 12
minutes. Cut salmon in half
crosswise, then lift flesh from skin
with a metal spatula and transfer to a
plate. Discard skin, then drizzle
salmon with oil and sprinkle with
herbs.
Wednesday's
Diet Plan 1519.5 Calories 10.8g Carbs 91.6g Fat 154.9g Protein
Meal Summary Ingredients Directions
Breakfast
581.1 Calories | 6.6g Carbs | 41.0g
Fat | 44.3g Protein
2 Serving Southwestern Eggs
581.1 Calories | 6.6g Carbs | 41.0g
Fat | 44.3g Protein
Southwestern Eggs
scaled to 2 Serving
4 jumbo Egg
32 g Salsa
57 g Mexican cheese
Southwestern Eggs
Use some vegetable spray to oil the
pan. Allow it to warm up on medium
heat. Put the eggs in the pan and
scramble. Lower the heat. Add salsa
and crumble cheese. Stir until firm
and then eat.
Lunch
488.1 Calories | 1.0g Carbs | 27.1g
Fat | 56.7g Protein
2 serving Roasted Salmon
488.1 Calories | 1.0g Carbs | 27.1g
Fat | 56.7g Protein
Roasted Salmon
Leftovers from yesterday, eat
2 serving
Roasted Salmon
PREPARATION: Chop chives.
Preheat oven to 425°F. Rub salmon
all over with 1 teaspoon oil and
season with salt and pepper. Roast,
skin side down, on a foil­lined baking
sheet in upper third of oven until fish
is just cooked through, about 12
minutes. Cut salmon in half
crosswise, then lift flesh from skin
with a metal spatula and transfer to a
plate. Discard skin, then drizzle
salmon with oil and sprinkle with
herbs.
Dinner
450.3 Calories | 3.2g Carbs | 23.5g
Fat | 53.9g Protein
2 serving Easy Garlic Chicken
450.3 Calories | 3.2g Carbs | 23.5g
Fat | 53.9g Protein
Easy Garlic Chicken
scaled to 4 serving (eat 2
serving now, save 2 serving
for leftovers) 43 g Butter
2 breast, bone and skin
removed Chicken breast
6.2 g Garlic powder
6 g Salt
2.4 g Onion powder
Easy Garlic Chicken
Melt butter in a large skillet over
medium high heat. Add chicken and
sprinkle with garlic powder,
seasoning salt and onion powder.
Saute about 10 to 15 minutes on
each side, or until chicken is cooked
through and juices run clear.

4. Thursday's Diet
Plan 1505.0 Calories 12.0g Carbs 81.1g Fat 176.2g Protein
Meal Summary Ingredients Directions
Breakfast
597.6 Calories | 5.0g Carbs | 43.8g
Fat | 43.5g Protein
2 serving Basic scrambled eggs
597.6 Calories | 5.0g Carbs | 43.8g
Fat | 43.5g Protein
Basic scrambled eggs
scaled to 2 serving
6 extra large Egg
14 g Butter
3 g Chives
4.8 g Tarragon
1 dash Salt
1 dash Pepper
Basic scrambled eggs
Whisk the eggs in a medium bowl
and until broken up. Season with a
pinch each of salt and pepper and
beat to incorporate. Place 2
tablespoons of the eggs in a small
bowl; set aside. Heat a 10­inch
nonstick frying pan over medium­low
heat until hot, about 2 minutes. Add
butter to the pan and, using a rubber
spatula, swirl until it’s melted
and foamy and the pan is evenly
coated. Pour in the larger portion of
the eggs, sprinkle with chives and/or
tarragon (if using), and let sit
undisturbed until eggs just start to
set around the edges, about 1 to 2
minutes. Using the rubber spatula,
push the eggs from the edges into
the center. Let sit again for about 30
seconds, then repeat pushing the
eggs from the edges into the center
every 30 seconds until just set, for a
total cooking time of about 5
minutes. Add remaining 2
tablespoons raw egg and stir until
eggs no longer look wet. Remove
from heat and season with salt and
pepper as needed. Serve
immediately.
Lunch
450.3 Calories | 3.2g Carbs | 23.5g
Fat | 53.9g Protein
2 serving Easy Garlic Chicken
450.3 Calories | 3.2g Carbs | 23.5g
Fat | 53.9g Protein
Easy Garlic Chicken
Leftovers from yesterday, eat
2 serving
Easy Garlic Chicken
Melt butter in a large skillet over
medium high heat. Add chicken and
sprinkle with garlic powder,
seasoning salt and onion powder.
Saute about 10 to 15 minutes on
each side, or until chicken is cooked
through and juices run clear.
Dinner
457.1 Calories | 3.8g Carbs | 13.8g
Fat | 78.8g Protein
Tuna Patties
scaled to 4 serving (eat 2
serving now, save 2 serving
for leftovers) 3.1 g Garlic
Tuna Patties
Spray skillet with cooking spray and
heat on medium. Mix all ingredients
together well. Spoon mixture onto

5. 2 serving Tuna Patties
457.1 Calories | 3.8g Carbs | 13.8g
Fat | 78.8g Protein
powder
4 dash Salt
40 g Onions
4 can Tuna
4 extra large Egg
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
brown, firm and there is no egg
flowing out of patty.
Friday's Diet
Plan 1486.2 Calories 14.7g Carbs 70.3g Fat 191.4g Protein
Meal Summary Ingredients Directions
Breakfast
581.1 Calories | 6.6g Carbs | 41.0g
Fat | 44.3g Protein
2 Serving Southwestern Eggs
581.1 Calories | 6.6g Carbs | 41.0g
Fat | 44.3g Protein
Southwestern Eggs
scaled to 2 Serving
4 jumbo Egg
32 g Salsa
57 g Mexican cheese
Southwestern Eggs
Use some vegetable spray to oil the
pan. Allow it to warm up on medium
heat. Put the eggs in the pan and
scramble. Lower the heat. Add salsa
and crumble cheese. Stir until firm
and then eat.
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
Leftovers from yesterday, eat
2 serving
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
brown, firm and there is no egg
flowing out of patty.
Dinner
448.0 Calories | 4.4g Carbs | 15.5g
Fat | 68.3g Protein
1 serving Dill Poached Salmon
448.0 Calories | 4.4g Carbs | 15.5g
Fat | 68.3g Protein
Dill Poached Salmon
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 2 fillet Pink
salmon
240 g Chicken stock
4.5 g Dill
Dill Poached Salmon
Place the salmon fillets in a large
pot, and pour in the chicken stock.
Bring to a boil, reduce heat to low,
and place dill in the pot. Cover, and
cook 15 minutes, or until fish is easily
flaked with a fork.
Saturday's Diet
Plan 1497.4 Calories 20.1g Carbs 73.8g Fat 177.4g Protein
Meal Summary Ingredients Directions
Breakfast Basic scrambled eggs Basic scrambled eggs

6. 597.6 Calories | 5.0g Carbs | 43.8g
Fat | 43.5g Protein
2 serving Basic scrambled eggs
597.6 Calories | 5.0g Carbs | 43.8g
Fat | 43.5g Protein
scaled to 2 serving
6 extra large Egg
14 g Butter
3 g Chives
4.8 g Tarragon
1 dash Salt
1 dash Pepper
Whisk the eggs in a medium bowl
and until broken up. Season with a
pinch each of salt and pepper and
beat to incorporate. Place 2
tablespoons of the eggs in a small
bowl; set aside. Heat a 10­inch
nonstick frying pan over medium­low
heat until hot, about 2 minutes. Add
butter to the pan and, using a rubber
spatula, swirl until it’s melted
and foamy and the pan is evenly
coated. Pour in the larger portion of
the eggs, sprinkle with chives and/or
tarragon (if using), and let sit
undisturbed until eggs just start to
set around the edges, about 1 to 2
minutes. Using the rubber spatula,
push the eggs from the edges into
the center. Let sit again for about 30
seconds, then repeat pushing the
eggs from the edges into the center
every 30 seconds until just set, for a
total cooking time of about 5
minutes. Add remaining 2
tablespoons raw egg and stir until
eggs no longer look wet. Remove
from heat and season with salt and
pepper as needed. Serve
immediately.
Lunch
448.0 Calories | 4.4g Carbs | 15.5g
Fat | 68.3g Protein
1 serving Dill Poached Salmon
448.0 Calories | 4.4g Carbs | 15.5g
Fat | 68.3g Protein
Dill Poached Salmon
Leftovers from yesterday, eat
1 serving
Dill Poached Salmon
Place the salmon fillets in a large
pot, and pour in the chicken stock.
Bring to a boil, reduce heat to low,
and place dill in the pot. Cover, and
cook 15 minutes, or until fish is easily
flaked with a fork.
Dinner
451.8 Calories | 10.6g Carbs |
14.5g Fat | 65.6g Protein
1 serving Maple Glazed Salmon
451.8 Calories | 10.6g Carbs |
14.5g Fat | 65.6g Protein
Maple Glazed Salmon
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 20 g Maple
syrups
16 g Hoisin sauce
5 g Dijon mustard
0.5 g Pepper
2 fillet Pink salmon
1 spray , about 1/3 second
Pam cooking spray
Maple Glazed Salmon
Preheat broiler. Combine first 4
ingredients in a small bowl; stir with a
whisk. Place salmon, skin side
down, on a broiler pan coated with
cooking spray. Brush with maple
mixture. Broil 10 to 12 minutes or
until fish flakes easily when tested
with a fork, brushing with maple
mixture after 5 minutes and again
after 10 minutes.

7. Sunday's Diet
Plan 1529.5 Calories 36.1g Carbs 80.4g Fat 159.8g Protein
Meal Summary Ingredients Directions
Breakfast
581.1 Calories | 6.6g Carbs | 41.0g
Fat | 44.3g Protein
2 Serving Southwestern Eggs
581.1 Calories | 6.6g Carbs | 41.0g
Fat | 44.3g Protein
Southwestern Eggs
scaled to 2 Serving
4 jumbo Egg
32 g Salsa
57 g Mexican cheese
Southwestern Eggs
Use some vegetable spray to oil the
pan. Allow it to warm up on medium
heat. Put the eggs in the pan and
scramble. Lower the heat. Add salsa
and crumble cheese. Stir until firm
and then eat.
Lunch
451.8 Calories | 10.6g Carbs |
14.5g Fat | 65.6g Protein
1 serving Maple Glazed Salmon
451.8 Calories | 10.6g Carbs |
14.5g Fat | 65.6g Protein
Maple Glazed Salmon
Leftovers from yesterday, eat
1 serving
Maple Glazed Salmon
Preheat broiler. Combine first 4
ingredients in a small bowl; stir with a
whisk. Place salmon, skin side
down, on a broiler pan coated with
cooking spray. Brush with maple
mixture. Broil 10 to 12 minutes or
until fish flakes easily when tested
with a fork, brushing with maple
mixture after 5 minutes and again
after 10 minutes.
Dinner
496.6 Calories | 18.9g Carbs |
24.9g Fat | 49.9g Protein
16 spears Ham Wrapped
Asparagus
416.4 Calories | 18.5g Carbs |
19.5g Fat | 42.8g Protein
1 serving Microwave Poached
Eggs
80.2 Calories | 0.4g Carbs | 5.3g
Fat | 7.0g Protein
Ham Wrapped Asparagus
scaled to 32 spears (eat 16
spears now, save 16 spears
for leftovers) 16 slice Sliced
ham
32 spear, medium (5­1/4" to
7" long) Asparagus
Microwave Poached Eggs
scaled to 1 serving
1 extra large Egg
0.7 g Vinegar
78 g Water
Ham Wrapped Asparagus
Wash Asparagus and then remove
tough ends tear ham (or Prosciutto)
length­wise and then wrap the
Asparagus spears Heat oil in a
skillet and fry wrapped spears for 2­3
minutes per side Serve immediately,
goes well with egss
Microwave Poached Eggs
Add the water and white vinegar to a
6 ounce custard cup. Break egg into
cup, pierce egg yolk with toothpick,
and cover dish loosely with plastic
wrap. Place in microwave and cook
for 1 minute or until desired
doneness. You may need to
experiment with cooking times based
on the wattage of your microwave
and taste preference. Immediately
remove egg from hot water with a
slotted spoon as it will continue to
cook. Serve with salt and pepper to
taste.

8. Grocery List
Dairy Products
3/4 oz (21 g) Cheddar cheese
170.097 grams Mexican cheese Blend, reduced fat
1 tbsp (14 g) Butter Salted
56.857 extra large (3184 g) Egg Whole, fresh eggs
1.323 oz (37 g) Feta cheese
11 1/2 tbsp (163 g) Butter Unsalted
Beef Products
2 steak (yield from 136 g raw
meat) (216 g)
Beef steak Tenderloin, separable lean and fat, trimmed to 0" fat, select, cooked,
broiled
4 oz (113 g) T­bone steak Beef, short loin, separable lean and fat, trimmed to 1/8" fat, select,
raw
Soups, Sauces, and Gravies
3/8 cup (96 g) Salsa Sauce, ready­to­serve
1 cup (240 g) Chicken stock Soup, home­prepared
2 tbsp (32 g) Hoisin sauce Ready­to­serve
Fats and Oils
11 1/2 tbsp (155 g) Olive oil Salad or cooking
1 tbsp (15 g) Light mayonnaise Salad dressing, light
2 spray , about 1/3 second (0.6
g)
Pam cooking spray Oil, original
Soy and Legume Products
2 tbsp (32 g) Peanut butter Chunk style, without salt
Uncategorized
2 tbsp (50 g) Basil Pesto Kirkland brand
Beverages
1/3 cup (78 g) Water Plain, clean water
Sweets
2 tbsp (40 g) Maple syrups
Spices and Herbs
5.867 tsp (35 g) Salt Table
2/3 tbsp (10 g) Dijon mustard Grey poupon
3.915 tbsp (38 g) Garlic powder Spices
2.696 tbsp (19 g) Onion powder Spices

9. 1.81 tsp (3.8 g) Pepper Spices, black
12 tbsp, leaves (22 g) Tarragon Spices, dried
1/2 cup sprigs (4.45 g) Dill Fresh
0.003 cup (0.65 g) Vinegar Distilled
2/3 tbsp (1.13 g) Rosemary Fresh
Vegetables and Vegetable Products
0.6 cup, chopped (60 g) Scallions Spring onions or scallions (includes tops and bulb), raw
2.099 large (678 g) Zucchini Summer squash, includes skin, raw
8 tbsp chopped (24 g) Chives Raw
3.821 cup (512 g) Asparagus Raw
2 stalks, large (11 inches long)
(128 g)
Celery Raw
1 cup, sliced (92 g) Red bell pepper Sweet, raw
1 cup cherry tomatoes (149 g) Tomatoes Red, ripe, raw, year round average
0.007 cup (1 g) Garlic Raw
1/2 cup, chopped (80 g) Onions Raw
4 cup (120 g) Spinach Raw
Finfish and Shellfish Products
2.862 fillet (1133 g) Atlantic salmon Fish, wild, raw
6 fillet (1908 g) Pink salmon Fish, raw
11.153 oz (316 g) Trout Fish, mixed species, raw
8 can (1320 g) Tuna Fish, light, canned in water, drained solids
Poultry Products
4 breast, bone and skin removed
(944 g)
Chicken breast Broilers or fryers, meat only, raw
Lamb, Veal, and Game Products
5 1/3 oz (151 g) Lamb, separable lean and fat Average of retail cuts, trimmed to 1/8" fat, choice,
raw
Sausages and Luncheon Meats
448 grams 1 serving (448 g) Sliced ham Regular (approximately 11% fat)

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.