Meal Plan

1. (http://www.eatthismuch.com/)
Your meal plans and grocery list
From Aug. 10, 2015 to Aug. 16, 2015
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page.
Monday's Diet
Plan 1136.0 Calories 107.2g Carbs 60.3g Fat 53.4g Protein
Meal Summary Ingredients Directions
Breakfast
383.5 Calories | 96.5g Carbs | 1.9g
Fat | 7.1g Protein
2 bowl Classic Fruit Salad
383.5 Calories | 96.5g Carbs | 1.9g
Fat | 7.1g Protein
Classic Fruit Salad
scaled to 2 bowl
1/3 fruit (2­1/8" dia) Plums
25 g Blueberries
60 g Pineapple
1/3 melon, medium (about 5"
dia) Melons
50 g Grapes, red or green
0.167 melon (15" long x 7­
1/2" dia) Watermelon
Classic Fruit Salad
Use knife to carefully slice and core
the plums Slice melons into chunks,
or use melon baller rinse and drain
remaining fruit, then combine and
serve
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
370.9 Calories | 10.6g Carbs |
Balsamic Salmon
scaled to 1 serving
Balsamic Salmon
Combine olive oil, fresh garlic, lemon

2. 24.9g Fat | 27.8g Protein
1 serving Balsamic Salmon
268.8 Calories | 3.7g Carbs | 17.4g
Fat | 22.8g Protein
1 serving Spinach Recipe
102.1 Calories | 6.9g Carbs | 7.4g
Fat | 5.0g Protein
1/2 dash Salt
16 g Balsamic vinegar
14 g Olive oil
7.5 g Lemon juice
1/2 clove Garlic
113 g Pink salmon
Spinach Recipe
scaled to 1 serving
6.8 g Olive oil
3/4 clove Garlic
1/4 dash Salt
1/2 bunch Spinach
juice, balsamic vinegar, and salt in a
small bowl. Coat salmon fillet on
both sides with mixture. Broil salmon
in oven 4" from broiler for 4­6
minutes or until the fish flakes. If the
fish is over 1" thick, you may have to
turn once halfway through the
broiling. Serve with extra balsamic
vinegar to taste.
Spinach Recipe
Cut off the thick stems of the spinach
and discard. Clean the spinach by
filling up your sink with water and
soaking the spinach to loosen any
sand or dirt. Drain the spinach and
then repeat soaking and draining.
Put the spinach in a salad spinner to
remove any excess moisture. Heat
2 tbsp. olive oil in a large skillet on
medium­high heat. Add the garlic
and saut for about 1 minute or until
the garlic is just beginning to brown
and become fragrant. Add the
spinach to the pan, packing it down a
bit if you need to with your hand. Use
a couple spatulas to lift the spinach
and turn it over in the pan so that
you coat more of it with the olive oil
and garlic. Do this a couple of times.
Cover the pan and cook for 1
minute. Uncover and turn the
spinach over again. Cover the pan
and cook for an additional minute.
After 2 minutes of covered cooking
the spinach should be completely
wilted. Remove from heat. Drain any
excess moisture from the pan. Add a
little more olive oil, sprinkle with salt
to taste. Serve immediately.
Tuesday's Diet
Plan 1104.3 Calories 27.1g Carbs 66.8g Fat 99.8g Protein
Meal Summary Ingredients Directions
Breakfast
391.8 Calories | 7.9g Carbs | 40.8g
Fat | 5.2g Protein
2 oz (19 halves per) (57 g) Pecans
391.8 Calories | 7.9g Carbs | 40.8g
Pecans
2 oz (19 halves per) Pecans

3. Fat | 5.2g Protein
Lunch
347.8 Calories | 2.0g Carbs | 19.4g
Fat | 39.5g Protein
1 fillet 7 minutes "Quick Broiled
Salmon"
347.8 Calories | 2.0g Carbs | 19.4g
Fat | 39.5g Protein
7 minutes "Quick Broiled
Salmon"
scaled to 1 fillet
1/2 fillet Atlantic salmon
23 g Lemon juice
1/2 clove Garlic
6.8 g Olive oil
7 minutes "Quick Broiled Salmon"
PREP: Cut salmon in half (or buy two
1/2 fillets) 1. Preheat broiler on high
and place an all stainless stell skillet
or cast iron pan under the heat for
about 10 minutes to get it very hot.
Pan should be 5 to 7 inches from the
ehat source while pan is heating,
chop or press garlic and let sit for 5
minutes Rub salmon with 2 tsp fresh
lemon juice, salt, and pepper. (you
can broil with skin on, just takes a
minute or two longer. Skin peels off
after cooking) Using a hot pad, pull
pan away from heat and place
Salmon on hot pan, skin side down.
Return to broiler. Keep in mind that it
is cooking rapidly on both sides so it
will be done very quickly, usually in 7
minutes, depending on thickness.
Test with a fork for done­ness. It will
flake easily when it is cooked.
Salmon is best when it is still pink
inside. Dress with olive oil, 1 tbsp
lemon juice, garlic and salt and
pepper to taste.
Dinner
364.7 Calories | 17.3g Carbs | 6.6g
Fat | 55.1g Protein
2 serving Teriyaki Garlic Chicken
364.7 Calories | 17.3g Carbs | 6.6g
Fat | 55.1g 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 1120.5 Calories 117.8g Carbs 32.6g Fat 95.8g Protein
Meal Summary Ingredients Directions
Breakfast
383.5 Calories | 96.5g Carbs | 1.9g
Fat | 7.1g Protein
2 bowl Classic Fruit Salad
383.5 Calories | 96.5g Carbs | 1.9g
Classic Fruit Salad
scaled to 2 bowl
1/3 fruit (2­1/8" dia) Plums
25 g Blueberries
60 g Pineapple
1/3 melon, medium (about 5"
Classic Fruit Salad
Use knife to carefully slice and core
the plums Slice melons into chunks,
or use melon baller rinse and drain
remaining fruit, then combine and
serve

4. Fat | 7.1g Protein dia) Melons
50 g Grapes, red or green
0.167 melon (15" long x 7­
1/2" dia) Watermelon
Lunch
364.7 Calories | 17.3g Carbs | 6.6g
Fat | 55.1g Protein
2 serving Teriyaki Garlic Chicken
364.7 Calories | 17.3g Carbs | 6.6g
Fat | 55.1g 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
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
Rosemary Trout with
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
Rosemary Trout with Cherry­
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.
Thursday's Diet
Plan 1216.4 Calories 31.6g Carbs 67.7g Fat 121.1g Protein
Meal Summary Ingredients Directions
Breakfast
548.8 Calories | 2.5g Carbs | 41.0g
Fat | 42.3g Protein
2 omelet Classic Omelet
548.8 Calories | 2.5g Carbs | 41.0g
Fat | 42.3g Protein
Classic Omelet
scaled to 2 omelet
4 extra large Egg
57 g Cheddar cheese
Classic Omelet
Crack two eggs into a bowl and
whisk until pale yellow. Do not whisk
too much or the eggs will fall apart in
the pan. Put a little coconut oil onto a
small to medium sized non­stick
cooking pan. Turn on to medium­
heat and let pan warm for up to 45

5. seconds. Pour in eggs. Wait about
10 seconds before pulling the edge
of the eggs toward the center.
Repeat this process until the eggs
form a crepe­like consistency. (You
may have to tilt the pan to allow the
liquid egg to fill gaps and cook.)
When the eggs are mostly cooked
(after maybe a minute and a half)
sprinkle your cheese. You may now
add salt and pepper if you wish.
Almost any cheese works for a tasty
omelet. You can even add
vegetables or meat. Flip one edge of
the egg on to itself to form a half­
moon shape. Allow the omelet to
cook a little while longer on each
side. Serve immediately!
Lunch
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
Rosemary Trout with
Cherry­Tomato Sauce
Leftovers from yesterday, eat
1 serving
Rosemary Trout with Cherry­
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.
Dinner
295.4 Calories | 25.0g Carbs | 2.5g
Fat | 45.3g Protein
2 serving Simple fish chowder
295.4 Calories | 25.0g Carbs | 2.5g
Fat | 45.3g Protein
Simple fish chowder
scaled to 4 serving (eat 2
serving now, save 2 serving
for leftovers) 960 g Tomatoes
6 stalk, medium (7­1/2" ­ 8"
long) Celery
3.6 g Oregano
2.8 g Basil
4 dash Salt
4 dash Pepper
453 g Cod
Simple fish chowder
Frozen cod or other fish can be used
in place of fresh cod. Slice up the
celery, and in a stock pot put the
undrained tomatoes, celery,
oregano, basil, salt and pepper.
Bring to a boil over medium heat.
Place the fish fillets in the pot.
Reduce the heat and cook for 5­10
minutes, or 10­15 if using frozen
fillets. Continue cooking until the fish
is opaque and flaky and the mixture
is heated throughout. Optionally, thin
the mixture with water.

6. Friday's Diet
Plan 997.5 Calories 49.1g Carbs 60.5g Fat 76.9g Protein
Meal Summary Ingredients Directions
Breakfast
391.8 Calories | 7.9g Carbs | 40.8g
Fat | 5.2g Protein
2 oz (19 halves per) (57 g) Pecans
391.8 Calories | 7.9g Carbs | 40.8g
Fat | 5.2g Protein
Pecans
2 oz (19 halves per) Pecans
Lunch
295.4 Calories | 25.0g Carbs | 2.5g
Fat | 45.3g Protein
2 serving Simple fish chowder
295.4 Calories | 25.0g Carbs | 2.5g
Fat | 45.3g Protein
Simple fish chowder
Leftovers from yesterday, eat
2 serving
Simple fish chowder
Frozen cod or other fish can be used
in place of fresh cod. Slice up the
celery, and in a stock pot put the
undrained tomatoes, celery,
oregano, basil, salt and pepper.
Bring to a boil over medium heat.
Place the fish fillets in the pot.
Reduce the heat and cook for 5­10
minutes, or 10­15 if using frozen
fillets. Continue cooking until the fish
is opaque and flaky and the mixture
is heated throughout. Optionally, thin
the mixture with water.
Dinner
310.3 Calories | 16.2g Carbs |
17.2g Fat | 26.4g Protein
8 spears Ham Wrapped
Asparagus
208.2 Calories | 9.3g Carbs | 9.8g
Fat | 21.4g Protein
1 serving Spinach Recipe
102.1 Calories | 6.9g Carbs | 7.4g
Fat | 5.0g Protein
Ham Wrapped Asparagus
scaled to 24 spears (eat 8
spears now, save 16 spears
for leftovers) 12 slice Sliced
ham
24 spear, medium (5­1/4" to
7" long) Asparagus
Spinach Recipe
scaled to 1 serving
6.8 g Olive oil
3/4 clove Garlic
1/4 dash Salt
1/2 bunch Spinach
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
Spinach Recipe
Cut off the thick stems of the spinach
and discard. Clean the spinach by
filling up your sink with water and
soaking the spinach to loosen any
sand or dirt. Drain the spinach and
then repeat soaking and draining.
Put the spinach in a salad spinner to
remove any excess moisture. Heat
2 tbsp. olive oil in a large skillet on
medium­high heat. Add the garlic
and saut for about 1 minute or until
the garlic is just beginning to brown
and become fragrant. Add the

7. spinach to the pan, packing it down a
bit if you need to with your hand. Use
a couple spatulas to lift the spinach
and turn it over in the pan so that
you coat more of it with the olive oil
and garlic. Do this a couple of times.
Cover the pan and cook for 1
minute. Uncover and turn the
spinach over again. Cover the pan
and cook for an additional minute.
After 2 minutes of covered cooking
the spinach should be completely
wilted. Remove from heat. Drain any
excess moisture from the pan. Add a
little more olive oil, sprinkle with salt
to taste. Serve immediately.
Saturday's Diet
Plan 989.2 Calories 38.6g Carbs 51.5g Fat 96.3g Protein
Meal Summary Ingredients Directions
Breakfast
274.4 Calories | 1.2g Carbs | 20.5g
Fat | 21.1g Protein
1 omelet Classic Omelet
274.4 Calories | 1.2g Carbs | 20.5g
Fat | 21.1g Protein
Classic Omelet
scaled to 1 omelet
2 extra large Egg
28 g Cheddar cheese
Classic Omelet
Crack two eggs into a bowl and
whisk until pale yellow. Do not whisk
too much or the eggs will fall apart in
the pan. Put a little coconut oil onto a
small to medium sized non­stick
cooking pan. Turn on to medium­
heat and let pan warm for up to 45
seconds. Pour in eggs. Wait about
10 seconds before pulling the edge
of the eggs toward the center.
Repeat this process until the eggs
form a crepe­like consistency. (You
may have to tilt the pan to allow the
liquid egg to fill gaps and cook.)
When the eggs are mostly cooked
(after maybe a minute and a half)
sprinkle your cheese. You may now
add salt and pepper if you wish.
Almost any cheese works for a tasty
omelet. You can even add
vegetables or meat. Flip one edge of
the egg on to itself to form a half­
moon shape. Allow the omelet to
cook a little while longer on each
side. Serve immediately!
Lunch Ham Wrapped Asparagus
Leftovers from yesterday, eat
Ham Wrapped Asparagus
Wash Asparagus and then remove

8. 416.4 Calories | 18.5g Carbs |
19.5g Fat | 42.8g Protein
16 spears Ham Wrapped
Asparagus
416.4 Calories | 18.5g Carbs |
19.5g Fat | 42.8g Protein
16 spears 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
Dinner
298.4 Calories | 18.8g Carbs |
11.5g Fat | 32.3g Protein
1 serving Easy Grilled Chicken
196.3 Calories | 11.9g Carbs | 4.0g
Fat | 27.4g Protein
1 serving Spinach Recipe
102.1 Calories | 6.9g Carbs | 7.4g
Fat | 5.0g Protein
Easy Grilled Chicken
scaled to 3 serving (eat 1
serving now, save 2 serving
for leftovers) 1 1/2 breast,
bone and skin removed
Chicken breast
173 g Italian dressing
3/4 large (2­1/4 per lb, approx
3­3/4" long, Green bell pepper
123 g Red bell pepper
3/4 large Zucchini
Spinach Recipe
scaled to 1 serving
6.8 g Olive oil
3/4 clove Garlic
1/4 dash Salt
1/2 bunch Spinach
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.
Spinach Recipe
Cut off the thick stems of the spinach
and discard. Clean the spinach by
filling up your sink with water and
soaking the spinach to loosen any
sand or dirt. Drain the spinach and
then repeat soaking and draining.
Put the spinach in a salad spinner to
remove any excess moisture. Heat
2 tbsp. olive oil in a large skillet on
medium­high heat. Add the garlic
and saut for about 1 minute or until
the garlic is just beginning to brown
and become fragrant. Add the
spinach to the pan, packing it down a
bit if you need to with your hand. Use
a couple spatulas to lift the spinach
and turn it over in the pan so that
you coat more of it with the olive oil
and garlic. Do this a couple of times.
Cover the pan and cook for 1
minute. Uncover and turn the
spinach over again. Cover the pan
and cook for an additional minute.
After 2 minutes of covered cooking
the spinach should be completely
wilted. Remove from heat. Drain any
excess moisture from the pan. Add a
little more olive oil, sprinkle with salt
to taste. Serve immediately.

9. Sunday's Diet
Plan 1147.0 Calories 131.0g Carbs 34.8g Fat 89.6g Protein
Meal Summary Ingredients Directions
Breakfast
383.5 Calories | 96.5g Carbs | 1.9g
Fat | 7.1g Protein
2 bowl Classic Fruit Salad
383.5 Calories | 96.5g Carbs | 1.9g
Fat | 7.1g Protein
Classic Fruit Salad
scaled to 2 bowl
1/3 fruit (2­1/8" dia) Plums
25 g Blueberries
60 g Pineapple
1/3 melon, medium (about 5"
dia) Melons
50 g Grapes, red or green
0.167 melon (15" long x 7­
1/2" dia) Watermelon
Classic Fruit Salad
Use knife to carefully slice and core
the plums Slice melons into chunks,
or use melon baller rinse and drain
remaining fruit, then combine and
serve
Lunch
392.6 Calories | 23.8g Carbs | 8.1g
Fat | 54.7g Protein
2 serving Easy Grilled Chicken
392.6 Calories | 23.8g Carbs | 8.1g
Fat | 54.7g 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
370.9 Calories | 10.6g Carbs |
24.9g Fat | 27.8g Protein
1 serving Balsamic Salmon
268.8 Calories | 3.7g Carbs | 17.4g
Fat | 22.8g Protein
1 serving Spinach Recipe
102.1 Calories | 6.9g Carbs | 7.4g
Fat | 5.0g Protein
Balsamic Salmon
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 1 dash Salt
32 g Balsamic vinegar
27 g Olive oil
15 g Lemon juice
1 clove Garlic
227 g Pink salmon
Spinach Recipe
scaled to 1 serving
6.8 g Olive oil
3/4 clove Garlic
1/4 dash Salt
1/2 bunch Spinach
Balsamic Salmon
Combine olive oil, fresh garlic, lemon
juice, balsamic vinegar, and salt in a
small bowl. Coat salmon fillet on
both sides with mixture. Broil salmon
in oven 4" from broiler for 4­6
minutes or until the fish flakes. If the
fish is over 1" thick, you may have to
turn once halfway through the
broiling. Serve with extra balsamic
vinegar to taste.
Spinach Recipe
Cut off the thick stems of the spinach
and discard. Clean the spinach by
filling up your sink with water and
soaking the spinach to loosen any
sand or dirt. Drain the spinach and
then repeat soaking and draining.
Put the spinach in a salad spinner to
remove any excess moisture. Heat
2 tbsp. olive oil in a large skillet on
medium­high heat. Add the garlic
and saut for about 1 minute or until
the garlic is just beginning to brown

10. and become fragrant. Add the
spinach to the pan, packing it down a
bit if you need to with your hand. Use
a couple spatulas to lift the spinach
and turn it over in the pan so that
you coat more of it with the olive oil
and garlic. Do this a couple of times.
Cover the pan and cook for 1
minute. Uncover and turn the
spinach over again. Cover the pan
and cook for an additional minute.
After 2 minutes of covered cooking
the spinach should be completely
wilted. Remove from heat. Drain any
excess moisture from the pan. Add a
little more olive oil, sprinkle with salt
to taste. Serve immediately.
Grocery List
Dairy Products
4 oz (113 g) Cheddar cheese
8 extra large (448 g) Egg Whole, fresh eggs
Soups, Sauces, and Gravies
1/2 cup (144 g) Teriyaki sauce Ready­to­serve
Fats and Oils
1 1/4 cup (289 g) Italian dressing Salad dressing, fat­free
7 tbsp (95 g) Olive oil Salad or cooking
Spices and Herbs
1 1/3 tbsp, leaves (2.8 g) Basil Spices, dried
2 tsp, ground (3.6 g) Oregano Spices, dried
0.19 tsp (0.4 g) Pepper Spices, black
1/3 tbsp (1.1 g) Rosemary Spices, dried
0.433 tsp (2.6 g) Salt Table
0.157 cup (40 g) Balsamic vinegar
Vegetables and Vegetable Products
3 3/4 stalks, large (11 inches
long) (240 g)
Celery Raw
1/2 tbsp chopped (5 g) Shallots Raw
4 cup (960 g) Tomatoes Red, ripe, canned, packed in tomato juice, no salt added
22 2/3 cup (680 g) Spinach Raw

11. 1 1/3 cup, sliced (123 g) Green bell pepper Sweet, green, raw
3/4 large (242 g) Zucchini Summer squash, includes skin, raw
2.866 cup (384 g) Asparagus Raw
1 1/3 cup, sliced (123 g) Red bell pepper Sweet, raw
2 cup cherry tomatoes (298 g) Tomatoes Red, ripe, raw, year round average
0.154 cup (21 g) Garlic Raw
Nut and Seed Products
4 oz (19 halves per) (113 g) Pecans Nuts
Finfish and Shellfish Products
1 fillet (396 g) Atlantic salmon Fish, wild, raw
11.153 oz (316 g) Trout Fish, mixed species, raw
1.962 fillet (453 g) Cod Fish, atlantic, raw
0.713 fillet (227 g) Pink salmon Fish, raw
Poultry Products
3 1/2 breast, bone and skin
removed (826 g)
Chicken breast Broilers or fryers, meat only, raw
Sausages and Luncheon Meats
336 grams 1 serving (336 g) Sliced ham Regular (approximately 11% fat)
Fruits and Fruit Juices
2/3 cup (101 g) Grapes, red or green (european type, such as thompson seedless), raw
1/4 cup (60 g) Lemon juice Canned or bottled
9.779 cup, balls (1506 g) Watermelon Raw
0.619 cup, crushed (121 g) Pineapple Canned, juice pack, drained
3.3 cup, cubes (528 g) Melons Cantaloupe, raw
1/3 cup (49 g) Blueberries Raw
0.267 cup, sliced (44 g) Plums Raw

12. 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.