Meal Plan

1. (http://www.eatthismuch.com/)
Your meal plans and grocery list
From Aug. 10, 2015 to Aug. 16, 2015
To make changes or re­build this plan, log in to your account at http://www.eatthismuch.com/
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page.
Monday's Diet
Plan 1340.6 Calories 91.7g Carbs 62.6g Fat 110.5g 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
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
460.9 Calories | 17.3g Carbs |
28.5g Fat | 37.3g 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
Balsamic Asparagus
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
Balsamic Asparagus
Prepare asparagus by washing and

2. 1 serving Balsamic Asparagus
57.3 Calories | 5.3g Carbs | 3.5g
Fat | 2.7g Protein
scaled to 1 serving
6 spear, large (7­1/4" to 8­
1/2") Asparagus
3.4 g Olive oil
4 g Balsamic vinegar
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 1379.3 Calories 39.3g Carbs 62.6g Fat 147.5g 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
437.9 Calories | 13.0g Carbs |
13.5g Fat | 50.5g Protein
2 serving Filet Mignon with Rich
Balsamic Glaze
437.9 Calories | 13.0g Carbs |
13.5g Fat | 50.5g Protein
Filet Mignon with Rich
Balsamic Glaze
scaled to 2 serving
227 g Beef tenderloin
1.1 g Pepper
6 g Salt
64 g Balsamic vinegar
59 g Red wine
Filet Mignon with Rich Balsamic
Glaze
Sprinkle freshly ground pepper over
both sides of each steak, and
sprinkle with salt to taste. Heat a
nonstick skillet over medium­high
heat. Place steaks in hot pan, and
cook for 1 minute on each side, or
until browned. Reduce heat to

3. medium­low, and add balsamic
vinegar and red wine. Cover, and
cook for 4 minutes on each side,
basting with sauce when you turn the
meat over. Remove steaks to two
warmed plates, spoon one
tablespoon of glaze over each, and
serve immediately.
Dinner
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
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.
Wednesday's
Diet Plan 1357.7 Calories 44.8g Carbs 68.6g Fat 139.8g 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

4. cook a little while longer on each
side. Serve immediately!
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
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
Thursday's Diet
Plan 1360.4 Calories 70.0g Carbs 72.5g Fat 113.9g Protein
Meal Summary Ingredients Directions
Breakfast
527.2 Calories | 40.9g Carbs |
41.4g Fat | 7.2g Protein
8 oz Breakfast fruit smoothie
135.4 Calories | 33.0g Carbs | 0.6g
Fat | 2.0g Protein
2 oz (19 halves per) (57 g) Pecans
391.8 Calories | 7.9g Carbs | 40.8g
Fat | 5.2g Protein
Breakfast fruit smoothie
scaled to 8 oz
76 g Strawberries
1/2 medium (7" to 7­7/8" long)
Banana
125 g Orange juice
Pecans
2 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 Maple Glazed Salmon Maple Glazed Salmon

5. 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
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
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.
Friday's Diet
Plan 1380.6 Calories 24.5g Carbs 63.7g Fat 170.4g 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
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

6. until fish flakes easily when tested
with a fork, brushing with maple
mixture after 5 minutes and again
after 10 minutes.
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
cracked black pepper. Broil 1 minute
longer.
Saturday's Diet
Plan 1360.1 Calories 59.7g Carbs 58.5g Fat 141.3g Protein
Meal Summary Ingredients Directions
Breakfast
527.2 Calories | 40.9g Carbs |
41.4g Fat | 7.2g Protein
8 oz Breakfast fruit smoothie
135.4 Calories | 33.0g Carbs | 0.6g
Fat | 2.0g Protein
2 oz (19 halves per) (57 g) Pecans
391.8 Calories | 7.9g Carbs | 40.8g
Fat | 5.2g Protein
Breakfast fruit smoothie
scaled to 8 oz
76 g Strawberries
1/2 medium (7" to 7­7/8" long)
Banana
125 g Orange juice
Pecans
2 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
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
Leftovers from yesterday, eat
1 serving
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.

7. Arrange orange rounds on top.
Sprinkle with green onions and
cracked black pepper. Broil 1 minute
longer.
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.
Sunday's Diet
Plan 1372.5 Calories 13.8g Carbs 66.9g Fat 162.9g 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
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

8. 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.
Dinner
405.7 Calories | 4.0g Carbs | 20.0g
Fat | 50.9g Protein
1 breast Grilled chicken
mediterranean
405.7 Calories | 4.0g Carbs | 20.0g
Fat | 50.9g Protein
Grilled chicken
mediterranean
scaled to 2 breast (eat 1
breast now, save 1 breast for
leftovers) 75 g Tomatoes
67 g Olives
13 g Capers
20 g Olive oil
2 breast, bone and skin
removed Chicken breast
2 dash Salt
2 dash Pepper
Grilled chicken mediterranean
Preheat oven to 475F. Slice olives,
rinse capers, and toss together with
the tomatoes and 1 tbsp of olive oil
in a bowl. Season chicken breasts
with salt and pepper to taste. Heat a
large oven­proof skillet over high
heat (you will be sticking the pan in
the oven). Add 1 tbsp olive oil to the
pan and quickly sear the chicken on
both sides. Change to medium­high
heat and add last 1 tbsp of oil and
continue to cook until deep golden
brown (~4 min). Flip chicken, then
add tomato mixture to skillet.
Transfer skillet to oven and roast
chicken until cooked through and
tomatoes have softened (around 15­
18 min). Transfer to serving plates
and spoon tomato mixture over top
to serve.
Grocery List
Dairy Products
13 oz (369 g) Cheddar cheese
26 extra large (1456 g) Egg Whole, fresh eggs

9. Beef Products
16 oz (454 g) Beef tenderloin Separable lean only, trimmed to 1/8" fat, select, raw
Soups, Sauces, and Gravies
1 cup (240 g) Chicken stock Soup, home­prepared
1 tbsp (16 g) Hoisin sauce Ready­to­serve
Fats and Oils
5 1/2 tbsp (74 g) Olive oil Salad or cooking
1 cup (231 g) Italian dressing Salad dressing, fat­free
1 spray , about 1/3 second (0.3
g)
Pam cooking spray Oil, original
Beverages
0.8 serving 5 fl oz (118 g) Red wine Alcoholic beverage, table, carignane
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
2.036 tsp (4.28 g) Pepper Spices, black
1/2 cup sprigs (4.45 g) Dill Fresh
2 1/3 tsp (14 g) Salt Table
3 tbsp, drained (26 g) Capers Canned
0.01 cup (2.5 g) Red wine vinegar
0.531 cup (136 g) Balsamic 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 large (323 g) Zucchini Summer squash, includes skin, raw
3 sprigs (6.7 g) Fresh cilantro Coriander leaves, raw
1.783 cup, sliced (164 g) Green bell pepper Sweet, green, raw
9.433 cup (1264 g) Asparagus Raw
1.277 cup shredded (60 g) Lettuce Romaine or cos, raw
2.783 cup, sliced (256 g) Red bell pepper Sweet, raw
1 cup cherry tomatoes (149 g) Tomatoes Red, ripe, raw, year round average
1/8 cup (17 g) Garlic Raw
10 cup (300 g) Spinach Raw

10. Nut and Seed Products
6 oz (19 halves per) (170 g) Pecans Nuts
Pork Products
4 strip (48 g) Bacon Raw, cured pork
Finfish and Shellfish Products
6 fillet (1908 g) Pink salmon Fish, raw
48 oz (1360 g) Shrimp Crustaceans, mixed species, raw
Poultry Products
6 breast, bone and skin removed
(1416 g)
Chicken breast Broilers or fryers, meat only, raw
1 can (5 oz) yields (125 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
2 large (3­1/4" dia) (446 g) Apples With skin
4 cup, halves (608 g) Strawberries Raw
0.193 cup (47 g) Lemon juice Raw
0.036 cup (8.8 g) Lime juice Raw
1 large (3­1/16" dia) (184 g) Oranges Raw, all commercial varieties
16 tbsp (134 g) Olives Ripe, canned (small­extra large)
1/2 fruit (101 g) Avocados Raw, All commercial varieties
4 medium (7" to 7­7/8" long) (472
g)
Banana Raw
4 cup (996 g) Orange juice

11. 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.