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/
If you want to receive meal plans for different date ranges, click the "Print/email" button on the Groceries
page.
Monday's Diet
Plan 1332.1 Calories 89.7g Carbs 75.2g Fat 87.2g Protein
Meal Summary Ingredients Directions
Breakfast
520.6 Calories | 16.6g Carbs |
20.9g Fat | 67.9g Protein
2 serving Simple Spinach
Scramble
520.6 Calories | 16.6g Carbs |
20.9g Fat | 67.9g Protein
Simple Spinach Scramble
scaled to 2 serving
60 grams Spinach
80 grams Onions
42.4 grams Red bell pepper
365 g Egg white
4 large Egg
2 dash Salt
2 dash Pepper
Simple Spinach Scramble
1. Clean the spinach off and throw it
into a pan while still wet. Cook on
medium heat and season with salt
and pepper. 2. Once the spinach is
wilted, add the onion and bell pepper
and cook until the onions are
translucent and the pepper chunks
are soft. 3. Add the eggs and
scramble until cooked. Top with salt
and pepper. Excerpt From: Michael
Matthews. The Shredded Chef.
iBooks. https://itun.es/ca/V7n­F.l
Lunch
439.1 Calories | 46.8g Carbs |
25.6g Fat | 7.8g Protein
1 serving Alfredo Mostaccioli
439.1 Calories | 46.8g Carbs |
25.6g Fat | 7.8g Protein
Alfredo Mostaccioli
Leftovers from yesterday, eat
1 serving
Alfredo Mostaccioli
Chop parsley. Bring a large pot of
lightly salted water to a boil. Add
pasta and cook for 8 to 10 minutes
or until al dente; drain. Combine
heavy cream and butter in a Dutch
oven or large, heavy saucepan over
medium heat. Heat until butter melts,
stirring occasionally; be careful not to
bring mixture to a boil. Stir in
Parmesan cheese, parsley, salt,
pepper and garlic powder. Toss with
cooked pasta and serve
immediately.

2. Dinner
372.4 Calories | 26.3g Carbs |
28.6g Fat | 11.5g Protein
2 serving Spinach salad
352.0 Calories | 22.5g Carbs |
28.4g Fat | 10.6g Protein
2 stalks, large (11 inches long)
(128 g) Celery
20.5 Calories | 3.8g Carbs | 0.2g
Fat | 0.9g 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
Celery
2 stalks, large (11 inches
long) Celery
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.
Tuesday's Diet
Plan 1350.6 Calories 114.9g Carbs 72.0g Fat 68.0g Protein
Meal Summary Ingredients Directions
Breakfast
472.9 Calories | 5.5g Carbs | 35.0g
Fat | 35.2g Protein
2 serving Scrambled Eggs with
Spinach and Feta
472.9 Calories | 5.5g Carbs | 35.0g
Fat | 35.2g Protein
Scrambled Eggs with
Spinach and Feta
scaled to 2 serving
4.5 g Olive oil
38 g Feta cheese
60 g Spinach
4 extra large Egg
Scrambled Eggs with Spinach and
Feta
Wilt spinach down in a small skillet
over low heat with ½ teaspoon of
olive oil. Season to taste. Beat the
eggs and add to the skillet with the
spinach. Stir slowly over medium­low
heat until they reach your desired
doneness. Sprinkle in the feta
cheese and stir to combine and
soften the cheese.
Lunch
457.4 Calories | 65.1g Carbs |
15.4g Fat | 16.7g Protein
1 serving Five Ingredient Pasta
Toss
457.4 Calories | 65.1g Carbs |
15.4g Fat | 16.7g Protein
Five Ingredient Pasta Toss
scaled to 1 serving
57 g Pasta
115 g Tomatoes
1/2 cloves, minced Garlic
124 g White beans
1.5 g Basil
14 g Olive oil
Five Ingredient Pasta Toss
Rinse and drain beans, crush garlic
and chop basil. Combine the olive
oil and garlic in a small bowl. Set
aside. Fill a large pot with lightly
salted water and bring to a rolling
boil over high heat. Once the water
is boiling, stir in the bow tie pasta
and return to a boil. Cook the pasta
uncovered, stirring occasionally, until
the pasta has cooked through, but is
still firm to the bite, about 12
minutes. Drain well in a colander set
in the sink. Place the pasta, beans,
tomatoes, basil, and 2 tablespoons
of the garlic olive oil in a large bowl;
toss gently until combined. Serve the
remaining olive oil at the table to
drizzle over individual servings.
Dinner Fettuccine alfredo Fettuccine alfredo

3. 420.3 Calories | 44.3g Carbs |
21.6g Fat | 16.1g Protein
1 serving Fettuccine alfredo
420.3 Calories | 44.3g Carbs |
21.6g Fat | 16.1g Protein
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 45 g Heavy
whipping cream
18 g Butter
0.4 g Pepper
0.4 g Salt
38 g Parmesan cheese
114 g Whole wheat pasta
Bring a large pot of heavily salted
water to a boil. Add the pasta, stir to
separate the noodles, and cook
according to the package directions
until al dente (ideally, use fettuccine
noodles). Meanwhile, heat the
cream and butter in a large frying
pan over medium heat until the
butter has melted and the mixture
has come to a simmer. Add 1/4 cup
of the Parmesan and the measured
pepper and salt and whisk until
smooth. Remove the pan from the
heat until the pasta is ready.
Reserve 1 cup of the pasta water
and drain the fettuccine. Add the
noodles to the frying pan and return
the pan to low heat. Add 2/3 cup of
the reserved pasta water and 1 cup
of the remaining Parmesan. Toss
with tongs until all of the cheese has
melted, adding additional pasta
water as needed to reach the
desired sauce consistency. Taste
and season with salt and pepper.
Serve immediately, saving the
remaining 1/4 cup Parmesan for
sprinkling.
Wednesday's
Diet Plan 1419.5 Calories 161.9g Carbs 57.5g Fat 77.0g Protein
Meal Summary Ingredients Directions
Breakfast
520.1 Calories | 44.1g Carbs |
22.3g Fat | 41.1g Protein
1 serving Chocolate peanut
protein shake
520.1 Calories | 44.1g Carbs |
22.3g Fat | 41.1g Protein
Chocolate peanut protein
shake
scaled to 1 serving
30 grams Whey protein
powder
244 g Reduced fat milk
32 g Peanut butter
1 small (6" to 6­7/8" long)
Banana
Chocolate peanut protein shake
Include one cup ice cubes for a
better shake (or more milk/water).
Add everything to a blender and
blend well.
Lunch
420.3 Calories | 44.3g Carbs |
21.6g Fat | 16.1g Protein
1 serving Fettuccine alfredo
420.3 Calories | 44.3g Carbs |
Fettuccine alfredo
Leftovers from yesterday, eat
1 serving
Fettuccine alfredo
Bring a large pot of heavily salted
water to a boil. Add the pasta, stir to
separate the noodles, and cook
according to the package directions
until al dente (ideally, use fettuccine

4. 21.6g Fat | 16.1g Protein noodles). Meanwhile, heat the
cream and butter in a large frying
pan over medium heat until the
butter has melted and the mixture
has come to a simmer. Add 1/4 cup
of the Parmesan and the measured
pepper and salt and whisk until
smooth. Remove the pan from the
heat until the pasta is ready.
Reserve 1 cup of the pasta water
and drain the fettuccine. Add the
noodles to the frying pan and return
the pan to low heat. Add 2/3 cup of
the reserved pasta water and 1 cup
of the remaining Parmesan. Toss
with tongs until all of the cheese has
melted, adding additional pasta
water as needed to reach the
desired sauce consistency. Taste
and season with salt and pepper.
Serve immediately, saving the
remaining 1/4 cup Parmesan for
sprinkling.
Dinner
479.2 Calories | 73.5g Carbs |
13.6g Fat | 19.7g Protein
1 tortilla Black Bean Vegan
Quesadillas
374.2 Calories | 46.6g Carbs |
13.2g Fat | 18.4g Protein
1 medium (7" to 7­7/8" long) (118
g) Banana
105.0 Calories | 27.0g Carbs | 0.4g
Fat | 1.3g Protein
Black Bean Vegan
Quesadillas
scaled to 2 tortilla (eat 1
tortilla now, save 1 tortilla for
leftovers) 1/2 can Canned
black beans
56 g Monterey cheese
259 g Salsa
2 tortilla (approx 7­8" dia)
Tortillas
Banana
1 medium (7" to 7­7/8" long)
Banana
Black Bean Vegan Quesadillas
Combine beans, cheese and 1/4 cup
salsa in a medium bowl. Place
tortillas on a work surface. Spread
1/2 cup filling on half of each tortilla.
Fold tortillas in half, pressing gently
to flatten. Microwave approximately
45 seconds to 1 minute 15 seconds
or more depending on your
microwave. Serve the quesadillas
with the remaining salsa.
Thursday's Diet
Plan 1130.6 Calories 70.6g Carbs 65.1g Fat 68.9g Protein
Meal Summary Ingredients Directions
Breakfast
470.8 Calories | 2.8g Carbs | 35.5g
Fat | 35.3g Protein
2 serving Curry Cheddar
Scrambled Eggs
470.8 Calories | 2.8g Carbs | 35.5g
Curry Cheddar Scrambled
Eggs
scaled to 2 serving
1 g Curry powder
2 dash Salt
2 dash Pepper
4 extra large Egg
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,

5. Fat | 35.3g Protein 28 g Cheddar cheese
4.7 g Butter
stirring constantly until firmed to
desired temperature, 3 to 5 minutes.
Lunch
488.4 Calories | 47.0g Carbs |
22.6g Fat | 25.5g Protein
1 tortilla Black Bean Vegan
Quesadillas
374.2 Calories | 46.6g Carbs |
13.2g Fat | 18.4g Protein
1 oz (28 g) Cheddar cheese
114.3 Calories | 0.4g Carbs | 9.4g
Fat | 7.1g Protein
Black Bean Vegan
Quesadillas
Leftovers from yesterday, eat
1 tortilla
Cheddar cheese
1 oz Cheddar cheese
Black Bean Vegan Quesadillas
Combine beans, cheese and 1/4 cup
salsa in a medium bowl. Place
tortillas on a work surface. Spread
1/2 cup filling on half of each tortilla.
Fold tortillas in half, pressing gently
to flatten. Microwave approximately
45 seconds to 1 minute 15 seconds
or more depending on your
microwave. Serve the quesadillas
with the remaining salsa.
Dinner
171.4 Calories | 20.8g Carbs | 7.0g
Fat | 8.1g Protein
2 cups Green Pea Salad
142.9 Calories | 15.3g Carbs | 6.7g
Fat | 7.2g Protein
1 cup, sliced (92 g) Red bell
pepper
28.5 Calories | 5.5g Carbs | 0.3g
Fat | 0.9g Protein
Green Pea Salad
scaled to 4 cups (eat 2 cups
now, save 2 cups for
leftovers) 320 g Peas
2.5 g Lemon juice
60 g Spinach
57 g Almonds
9 g Olive oil
14 g Bread crumbs
Red bell pepper
1 cup, sliced Red bell pepper
Green Pea Salad
Pop the kettle on to boil. Place peas
in a heatproof bowl. Cover with
boiling water and stand for 2­3
minutes or until peas are defrosted
and bright green Drain peas and pat
dry with paper towel. Drizzle with a
little extra virgin olive oil. Squeeze
over lemon. Season Toss in
almonds and bread crumbs, serve.
Friday's Diet
Plan 1174.0 Calories 110.9g Carbs 52.3g Fat 73.5g Protein
Meal Summary Ingredients Directions
Breakfast
520.1 Calories | 44.1g Carbs |
22.3g Fat | 41.1g Protein
1 serving Chocolate peanut
protein shake
520.1 Calories | 44.1g Carbs |
22.3g Fat | 41.1g Protein
Chocolate peanut protein
shake
scaled to 1 serving
30 grams Whey protein
powder
244 g Reduced fat milk
32 g Peanut butter
1 small (6" to 6­7/8" long)
Banana
Chocolate peanut protein shake
Include one cup ice cubes for a
better shake (or more milk/water).
Add everything to a blender and
blend well.
Lunch
257.1 Calories | 15.6g Carbs |
16.1g Fat | 14.2g Protein
2 cups Green Pea Salad
142.9 Calories | 15.3g Carbs | 6.7g
Green Pea Salad
Leftovers from yesterday, eat
2 cups
Cheddar cheese
1 oz Cheddar cheese
Green Pea Salad
Pop the kettle on to boil. Place peas
in a heatproof bowl. Cover with
boiling water and stand for 2­3
minutes or until peas are defrosted
and bright green Drain peas and pat

6. Fat | 7.2g Protein
1 oz (28 g) Cheddar cheese
114.3 Calories | 0.4g Carbs | 9.4g
Fat | 7.1g Protein
dry with paper towel. Drizzle with a
little extra virgin olive oil. Squeeze
over lemon. Season Toss in
almonds and bread crumbs, serve.
Dinner
396.9 Calories | 51.2g Carbs |
13.8g Fat | 18.1g Protein
1 serving Tortellini Southwest
370.0 Calories | 45.3g Carbs |
13.5g Fat | 16.8g Protein
1 cup cherry tomatoes (149 g)
Tomatoes
26.8 Calories | 5.8g Carbs | 0.3g
Fat | 1.3g Protein
Tortellini Southwest
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 0.5 g Fresh
cilantro
56 g Mozzarella cheese
0.2 g Cumin
127.573 grams Tortellini
193 g Pasta sauce
56.7 grams Peppers
Tomatoes
1 cup cherry tomatoes
Tomatoes
Tortellini Southwest
Chop cilantro. In a large pot of
salted water boil tortellini until al
dente. Drain well. In a 1­1/2 quart
saucepan combine sauce, green
chilies, cilantro and cumin. Simmer
over medium­low heat for 5
minutes. Place tortellini on a serving
platter and pour tomato sauce
mixture evenly over pasta. Sprinkle
cheese over sauce and serve.
Saturday's Diet
Plan 1344.9 Calories 120.5g Carbs 60.9g Fat 82.1g 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
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!

7. Lunch
396.9 Calories | 51.2g Carbs |
13.8g Fat | 18.1g Protein
1 serving Tortellini Southwest
370.0 Calories | 45.3g Carbs |
13.5g Fat | 16.8g Protein
1 cup cherry tomatoes (149 g)
Tomatoes
26.8 Calories | 5.8g Carbs | 0.3g
Fat | 1.3g Protein
Tortellini Southwest
Leftovers from yesterday, eat
1 serving
Tomatoes
1 cup cherry tomatoes
Tomatoes
Tortellini Southwest
Chop cilantro. In a large pot of
salted water boil tortellini until al
dente. Drain well. In a 1­1/2 quart
saucepan combine sauce, green
chilies, cilantro and cumin. Simmer
over medium­low heat for 5
minutes. Place tortellini on a serving
platter and pour tomato sauce
mixture evenly over pasta. Sprinkle
cheese over sauce and serve.
Dinner
399.3 Calories | 66.8g Carbs | 6.1g
Fat | 21.7g Protein
1 serving Greek Pasta with
Tomatoes and White Beans
399.3 Calories | 66.8g Carbs | 6.1g
Fat | 21.7g Protein
Greek Pasta with Tomatoes
and White Beans
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 141 3/4 grams
Spinach
114 g Pasta
1 can Tomatoes
269.32 grams White beans
38 g Feta cheese
Greek Pasta with Tomatoes and
White Beans
Wash & chop spinach. Dice
tomatoes. Drain and rinse beans.
Cook the pasta in a large pot of
boiling salted water until al dente.
Meanwhile, combine tomatoes and
beans in a large non­stick skillet.
Bring to a boil over medium high
heat. Reduce heat, and simmer 10
minutes. Add spinach to the sauce;
cook for 2 minutes or until spinach
wilts, stirring constantly. Serve
sauce over pasta, and sprinkle with
feta.
Sunday's Diet
Plan 1414.8 Calories 181.1g Carbs 50.3g Fat 74.9g Protein
Meal Summary Ingredients Directions
Breakfast
493.4 Calories | 97.4g Carbs | 7.3g
Fat | 18.4g Protein
1 bowl Banana oatmeal
493.4 Calories | 97.4g Carbs | 7.3g
Fat | 18.4g Protein
Banana oatmeal
scaled to 1 bowl
244 g Reduced fat milk
80 g Oatmeal
1 medium (7" to 7­7/8" long)
Banana
Banana oatmeal
Put oatmeal and milk into a bowl. Eat
raw or microwave for two minutes.
Slice the banana up and put it in the
bowl, or put the banana in the bowl
and chop it up with the spoon. Eat.
Lunch
399.3 Calories | 66.8g Carbs | 6.1g
Fat | 21.7g Protein
1 serving Greek Pasta with
Tomatoes and White Beans
399.3 Calories | 66.8g Carbs | 6.1g
Fat | 21.7g Protein
Greek Pasta with Tomatoes
and White Beans
Leftovers from yesterday, eat
1 serving
Greek Pasta with Tomatoes and
White Beans
Wash & chop spinach. Dice
tomatoes. Drain and rinse beans.
Cook the pasta in a large pot of
boiling salted water until al dente.
Meanwhile, combine tomatoes and
beans in a large non­stick skillet.

8. Bring to a boil over medium high
heat. Reduce heat, and simmer 10
minutes. Add spinach to the sauce;
cook for 2 minutes or until spinach
wilts, stirring constantly. Serve
sauce over pasta, and sprinkle with
feta.
Dinner
522.2 Calories | 16.9g Carbs |
36.9g Fat | 34.8g Protein
2 slice Asparagus, Fontina and
Tomato Frittata
375.2 Calories | 5.8g Carbs | 30.2g
Fat | 21.9g Protein
1 serving Sea Salt Edamame
147.0 Calories | 11.1g Carbs | 6.8g
Fat | 13.0g 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
2/3 medium whole (2­3/5" dia)
Tomatoes
44 g Fontina cheese
Sea Salt Edamame
scaled to 1 serving
1 dash Salt
100 grams Soybeans
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
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.
Sea Salt Edamame
Cook edamame in microwave, about
2 minutes. Sprinkle salt over. Just
eat the beans, not the pods.
Grocery List
Dairy Products
8.975 oz (254 g) Cheddar cheese
2.646 oz (75 g) Feta cheese
1.552 oz (44 g) Fontina cheese
1.993 oz (57 g) Monterey cheese
2 1/3 oz (66 g) Mozzarella cheese Part skim milk
210 grams (210 g) Whey protein powder Gold Standard, any flavor, 100% whey protein

9. 1.406 cup, whipped (169 g) Heavy whipping cream Fluid
4 cup (976 g) Reduced fat milk Fluid, 2% milkfat, with added vitamin a and vitamin d
27.571 extra large (1544 g) Egg Whole, fresh eggs
1 1/2 cup (365 g) Egg white Raw, fresh eggs
5.831 tbsp (83 g) Butter Without salt
14 tbsp (70 g) Parmesan cheese Shredded
Soups, Sauces, and Gravies
3/4 cup (193 g) Pasta sauce Spaghetti/marinara, ready­to­serve
1/2 cup (8 fl oz) (125 g) Barbecue sauce
1 cup (259 g) Salsa Sauce, ready­to­serve
Fats and Oils
4 2/3 tbsp (63 g) Olive oil Salad or cooking
1 tbsp (14 g) Flaxseed oil
1/2 tbsp (7 g) Vegetable oil Natreon canola, high stability, non trans, high oleic (70%)
Baked Products
2 roll (3­1/2" dia) (114 g) Hard rolls (bread, includes kaiser)
2 tortilla (approx 7­8" dia) (92 g) Tortillas Ready­to­bake or ­fry, flour
1/8 cup (14 g) Bread crumbs Dry, grated, plain
Soy and Legume Products
6 tbsp (96 g) Peanut butter Smooth style, without salt
1/2 cup (83 g) Tempeh
0.817 cup (212 g) Canned black beans Low sodium, drained
1 1/2 cup (394 g) White beans Mature seeds, canned
Meals, Entrees, and Sidedishes
1.181 cup (128 g) Tortellini Pasta with cheese filling
Beverages
1 1/2 cup (355 g) Water Plain, clean water
Spices and Herbs
0.063 cup leaves, whole (1.5 g) Basil Fresh
1.175 tsp (7.1 g) Salt Table
0.317 tbsp (2 g) Curry powder Spices
0.01 tbsp (0.1009 g) Garlic powder Spices
0.985 tsp (2.07 g) Pepper Spices, black
0.031 tbsp, whole (0.1875 g) Cumin Spices, cumin seed
Vegetables and Vegetable Products

10. 1 cup, chopped (100 g) Scallions Spring onions or scallions (includes tops and bulb), raw
2 stalks, large (11 inches long)
(128 g)
Celery Raw
2.108 cup, sliced (194 g) Red bell pepper Sweet, raw
20.725 cup (622 g) Spinach Raw
0.777 pepper (57 g) Peppers Hot chili, green, canned, pods, excluding seeds, solids and liquids
0.647 cup, sliced (60 g) Green bell pepper Sweet, green, raw
1 cup (134 g) Asparagus Raw
0.225 sprigs (0.5 g) Fresh cilantro Coriander leaves, raw
2.55 cup cherry tomatoes (380 g) Tomatoes Red, ripe, raw, year round average
1/4 cup (15 g) Parsley Raw
2 cup (320 g) Peas Green, frozen, cooked, boiled, drained, without salt
0.844 cup, chopped (135 g) Onions Raw
1 1/4 cup (298 g) Tomatoes Red, ripe, canned, packed in tomato juice
0.011 cup (1.5 g) Garlic Raw
0.391 cup (100 g) Soybeans Green, raw
Nut and Seed Products
0.897 cup, whole (128 g) Almonds Nuts, raw
Breakfast Cereals
1 1/2 cup (120 g) Oatmeal Cereals, Quaker, dry rolled oats
Cereal Grains and Pasta
8 oz (228 g) Whole wheat pasta Dry
2.714 cup (285 g) Pasta Corn, dry
Fruits and Fruit Juices
1/2 cup, halves (76 g) Strawberries Raw
0.203 cup (50 g) Lemon juice Raw
6.068 medium (7" to 7­7/8" long)
(716 g)
Banana Raw
1 1/2 cup (374 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.