Meal Plan

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Your meal plans and grocery list
From Aug. 10, 2015 to Aug. 16, 2015
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page.
Monday's Diet
Plan 1295.4 Calories 57.3g Carbs 84.9g Fat 88.6g 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
413.0 Calories | 4.4g Carbs | 12.5g
Fat | 66.5g Protein
1 serving Dill Poached Salmon
413.0 Calories | 4.4g Carbs | 12.5g
Fat | 66.5g 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
490.6 Calories | 45.0g Carbs |
31.6g Fat | 16.9g Protein
2 serving Spinach salad
352.0 Calories | 22.5g Carbs |
28.4g Fat | 10.6g Protein
1 cup Tomato soup
138.6 Calories | 22.6g Carbs | 3.3g
Fat | 6.3g Protein
Spinach salad
scaled to 2 serving
300 g Spinach
4 large Scallions
1 lemon yields Lemon juice
27 g Olive oil
2 dash Pepper
Tomato soup
scaled to 1 cup
252 g Tomato soup
Spinach salad
Wash spinach well, drain, and chop.
Squeeze out excess water. Chop
green onions. Put spinach in a
mixing bowl and add the
scallions/green onions, oil, pepper,
and the juice from 1 squeezed
lemon. Toss and serve.
Tomato soup
Mix together milk and condensed
soup, heat up and eat. If possible,
eat with a grilled cheese sandwich.

2. Tuesday's Diet
Plan 1212.3 Calories 30.5g Carbs 77.3g Fat 103.6g 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
403.6 Calories | 12.0g Carbs |
25.0g Fat | 34.6g Protein
1 serving Chicken and avocado
salad
403.6 Calories | 12.0g Carbs |
25.0g Fat | 34.6g Protein
Chicken and avocado salad
scaled to 1 serving
125 g Canned chicken
1/2 fruit Avocados
3 sprigs Fresh cilantro
0.2 lime yields Lime juice
1 dash Salt
4 leaf, large Lettuce
Chicken and avocado salad
Chop the cilantro, and combine the
chicken, avocado, cilantro, lime, and
salt. (use only a squeeze of lime
juice, and salt to taste). Arrange the
bib leaves, and serve the chicken
salad on top
Dinner
416.9 Calories | 10.6g Carbs |
11.5g Fat | 63.8g Protein
1 serving Maple Glazed Salmon
416.9 Calories | 10.6g Carbs |
11.5g Fat | 63.8g 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.
Wednesday's
Diet Plan 1366.7 Calories 14.3g Carbs 75.8g Fat 150.9g 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
seconds. Pour in eggs. Wait about
10 seconds before pulling the edge

3. 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
416.9 Calories | 10.6g Carbs |
11.5g Fat | 63.8g Protein
1 serving Maple Glazed Salmon
416.9 Calories | 10.6g Carbs |
11.5g Fat | 63.8g 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
400.9 Calories | 1.2g Carbs | 23.2g
Fat | 44.9g Protein
1 serving Red Snapper with Basil
Vinaigrette
400.9 Calories | 1.2g Carbs | 23.2g
Fat | 44.9g Protein
Red Snapper with Basil
Vinaigrette
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 41 g Olive oil
4 g Basil
23 g Lemon juice
2 fillet Snapper
3 g Salt
0.5 g Pepper
Red Snapper with Basil
Vinaigrette
Preheat broiler and oil a large
shallow baking pan (1 inch deep).
Season fish all over with 1/2
teaspoon salt and 1/4 teaspoon
pepper, then put, skin sides down, in
baking pan. Drizzle fillets with 1/2
tablespoon lemon juice and 1
tablespoon oil (total). Broil fish 6
inches from heat until just cooked
through, 6 to 8 minutes. Transfer to
a platter. While fish broils, whisk
together remaining 1/2 teaspoon
salt, 1/4 teaspoon pepper, and 2 1/2
tablespoons lemon juice in a small
bowl, then add remaining 5
tablespoons oil in a slow stream,
whisking until emulsified. Stir in basil
and spoon vinaigrette over cooked
fish.

4. Thursday's Diet
Plan 1210.8 Calories 16.5g Carbs 69.9g Fat 119.8g 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
Fat | 5.2g Protein
Pecans
2 oz (19 halves per) Pecans
Lunch
400.9 Calories | 1.2g Carbs | 23.2g
Fat | 44.9g Protein
1 serving Red Snapper with Basil
Vinaigrette
400.9 Calories | 1.2g Carbs | 23.2g
Fat | 44.9g Protein
Red Snapper with Basil
Vinaigrette
Leftovers from yesterday, eat
1 serving
Red Snapper with Basil
Vinaigrette
Preheat broiler and oil a large
shallow baking pan (1 inch deep).
Season fish all over with 1/2
teaspoon salt and 1/4 teaspoon
pepper, then put, skin sides down, in
baking pan. Drizzle fillets with 1/2
tablespoon lemon juice and 1
tablespoon oil (total). Broil fish 6
inches from heat until just cooked
through, 6 to 8 minutes. Transfer to
a platter. While fish broils, whisk
together remaining 1/2 teaspoon
salt, 1/4 teaspoon pepper, and 2 1/2
tablespoons lemon juice in a small
bowl, then add remaining 5
tablespoons oil in a slow stream,
whisking until emulsified. Stir in basil
and spoon vinaigrette over cooked
fish.
Dinner
418.0 Calories | 7.4g Carbs | 5.9g
Fat | 69.7g Protein
2 serving Beer Grilled Shrimp
418.0 Calories | 7.4g Carbs | 5.9g
Fat | 69.7g Protein
Beer Grilled Shrimp
scaled to 4 serving (eat 2
serving now, save 2 serving
for leftovers) 680 g Shrimp
354 g Beer
8.5 g Garlic
Beer Grilled Shrimp
Whisk the beer and garlic together in
a bowl, toss in the shrimp, then pour
everything into a resealable plastic
bag. Squeeze out excess air, and
seal the bag. Place the bag into a
bowl to catch any leaks, then
marinate in the refrigerator for at
least 2 hours. Heat a cast iron grill
pan over medium­high heat until it
begins to smoke. Remove the
shrimp from the marinade, and
shake off excess. Discard the
remaining marinade. Cook the
shrimp until the shells turn pink and
they are no longer translucent in the
center, about 5 minutes.

5. Friday's Diet
Plan 1383.2 Calories 28.4g Carbs 66.5g Fat 154.8g 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
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
418.0 Calories | 7.4g Carbs | 5.9g
Fat | 69.7g Protein
2 serving Beer Grilled Shrimp
418.0 Calories | 7.4g Carbs | 5.9g
Fat | 69.7g Protein
Beer Grilled Shrimp
Leftovers from yesterday, eat
2 serving
Beer Grilled Shrimp
Whisk the beer and garlic together in
a bowl, toss in the shrimp, then pour
everything into a resealable plastic
bag. Squeeze out excess air, and
seal the bag. Place the bag into a
bowl to catch any leaks, then
marinate in the refrigerator for at
least 2 hours. Heat a cast iron grill
pan over medium­high heat until it
begins to smoke. Remove the
shrimp from the marinade, and
shake off excess. Discard the
remaining marinade. Cook the
shrimp until the shells turn pink and
they are no longer translucent in the
center, about 5 minutes.

6. Dinner
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
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
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
Saturday's Diet
Plan 1296.0 Calories 92.9g Carbs 53.6g Fat 116.0g Protein
Meal Summary Ingredients Directions
Breakfast
466.6 Calories | 69.9g Carbs |
21.6g Fat | 6.6g Protein
16 oz Breakfast fruit smoothie
270.7 Calories | 66.0g Carbs | 1.2g
Fat | 4.0g Protein
1 oz (19 halves per) (28 g) Pecans
195.9 Calories | 3.9g Carbs | 20.4g
Fat | 2.6g Protein
Breakfast fruit smoothie
scaled to 16 oz
152 g Strawberries
1 medium (7" to 7­7/8" long)
Banana
249 g Orange juice
Pecans
1 oz (19 halves per) Pecans
Breakfast fruit smoothie
Just put all the ingredients in the
blender and blend until smooth.
Optionally, blend with ice. Then drink
and enjoy!
Lunch
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
Ham Wrapped Asparagus
Leftovers from yesterday, eat
16 spears
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
Dinner
413.0 Calories | 4.4g Carbs | 12.5g
Fat | 66.5g Protein
1 serving Dill Poached Salmon
413.0 Calories | 4.4g Carbs | 12.5g
Fat | 66.5g 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.
Sunday's Diet
Plan 1376.7 Calories 18.3g Carbs 64.7g Fat 173.1g Protein
Meal Summary Ingredients Directions

7. 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
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
413.0 Calories | 4.4g Carbs | 12.5g
Fat | 66.5g Protein
1 serving Dill Poached Salmon
413.0 Calories | 4.4g Carbs | 12.5g
Fat | 66.5g 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
414.9 Calories | 11.4g Carbs |
11.2g Fat | 64.3g Protein
1 serving Citrus Broiled Alaska
Salmon
414.9 Calories | 11.4g Carbs |
11.2g Fat | 64.3g Protein
Citrus Broiled Alaska
Salmon
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 1 large (3­1/16"
dia) Oranges
2 fillet Pink salmon
2.5 g Red wine vinegar
8.9 g Onions
1.1 g Pepper
Citrus Broiled Alaska Salmon
Preheat the oven's broiler. Slice,
peel, and pith oranges; slice
crosswise into 1/4 inch rounds.
Season fillets with salt. Place salmon
fillets on broiling pan. Place the pan
of fillets 4 to 6 inches from heat.
Cook for 15 minutes under the
preheated broiler, or 10 minutes per
inch of thickness. Remove from
broiler just before they are cooked
through. Sprinkle with vinegar.
Arrange orange rounds on top.
Sprinkle with green onions and

8. cracked black pepper. Broil 1 minute
longer.
Grocery List
Dairy Products
9 oz (255 g) Cheddar cheese
18 extra large (1008 g) Egg Whole, fresh eggs
Beef Products
1 steak (yield from 136 g raw
meat) (108 g)
Beef steak Tenderloin, separable lean and fat, trimmed to 0" fat, select, cooked,
broiled
Soups, Sauces, and Gravies
1.598 can (10.7 oz) (484 g) Tomato soup Canned, condensed
2 cup (480 g) Chicken stock Soup, home­prepared
1 tbsp (16 g) Hoisin sauce Ready­to­serve
Fats and Oils
6.833 tbsp (92 g) Olive oil Salad or cooking
1 spray , about 1/3 second (0.3
g)
Pam cooking spray Oil, original
Beverages
2 can or bottle (12 fl oz) (708 g) Beer Alcoholic beverage, light
Sweets
1 tbsp (20 g) Maple syrups
Spices and Herbs
1/3 tbsp (5 g) Dijon mustard Grey poupon
1.44 tsp (3.02 g) Pepper Spices, black
0.166 cup leaves, whole (3.97 g) Basil Fresh
1 cup sprigs (8.9 g) Dill Fresh
1.767 tsp (11 g) Salt Table
1 1/2 tbsp, drained (13 g) Capers Canned
0.01 cup (2.5 g) Red wine vinegar
Vegetables and Vegetable Products
1 cup, chopped (100 g) Scallions Spring onions or scallions (includes tops and bulb), raw
1/8 cup chopped (8.9 g) Onions Young green, tops only
1 cup chopped (128 g) Carrots Raw
6 sprigs (13 g) Fresh cilantro Coriander leaves, raw

9. 7.642 cup (1024 g) Asparagus Raw
2.553 cup shredded (120 g) Lettuce Romaine or cos, raw
1/2 cup cherry tomatoes (75 g) Tomatoes Red, ripe, raw, year round average
1/8 cup (17 g) Garlic Raw
10 cup (300 g) Spinach Raw
Nut and Seed Products
12 oz (19 halves per) (340 g) Pecans Nuts
Finfish and Shellfish Products
2 fillet (436 g) Snapper Fish, mixed species, raw
8 fillet (2544 g) Pink salmon Fish, raw
48 oz (1360 g) Shrimp Crustaceans, mixed species, raw
Poultry Products
2 breast, bone and skin removed
(472 g)
Chicken breast Broilers or fryers, meat only, raw
2 can (5 oz) yields (250 g) Canned chicken No broth
Sausages and Luncheon Meats
896 grams 1 serving (896 g) Sliced ham Regular (approximately 11% fat)
Fruits and Fruit Juices
1/3 cup (50 g) Grapes, red or green (european type, such as thompson seedless), raw
1 cup, halves (152 g) Strawberries Raw
0.285 cup (70 g) Lemon juice Raw
4.89 cup, balls (753 g) Watermelon Raw
0.073 cup (18 g) Lime juice Raw
0.309 cup, crushed (60 g) Pineapple Canned, juice pack, drained
1 large (3­1/16" dia) (184 g) Oranges Raw, all commercial varieties
1.15 cup, cubes (184 g) Melons Cantaloupe, raw
8 tbsp (67 g) Olives Ripe, canned (small­extra large)
1 fruit (201 g) Avocados Raw, All commercial varieties
1 medium (7" to 7­7/8" long) (118
g)
Banana Raw
1 cup (249 g) Orange juice
0.167 cup (25 g) Blueberries Raw
0.133 cup, sliced (22 g) Plums Raw

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.