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 1486.7 Calories 186.7g Carbs 57.5g Fat 59.7g Protein
Meal Summary Ingredients Directions
Breakfast
543.4 Calories | 31.4g Carbs |
37.5g Fat | 20.7g Protein
2 serving Eggs with Hats on Top
543.4 Calories | 31.4g Carbs |
37.5g Fat | 20.7g Protein
Eggs with Hats on Top
scaled to 2 serving
2 jumbo Egg
2 slice, large White bread
28 g Butter
Eggs with Hats on Top
With drinking glass turned upside
down cut a hole in the center of your
bread slices. Save the circle you cut
out of the center of the bread. In
frying pan over medium high heat,
melt butter. Put bread slices in skillet
along with the circles you cut out of
the center of the bread. Crack an
egg in each of the holes of bread.
Cover skillet for a minute or two or
just until egg is starting to set up,
and when bottom of bread is
browned, then turn and fry on other
side until browned. Make sure you
turn your little circles of bread over
also. Serve with your little circles of
bread on top of the egg. Season to
taste.
Lunch
503.0 Calories | 80.9g Carbs |
13.5g Fat | 15.6g Protein
2 serving Savory chickpea salad
503.0 Calories | 80.9g Carbs |
13.5g Fat | 15.6g Protein
Savory chickpea salad
Leftovers from yesterday, eat
2 serving
Savory chickpea salad
Chop the celery. Drain the
chickpeas and place in a bowl. Mash
with a potato masher (or large fork).
Add all of the remaining ingredients
and blend. Can be served as a
salad with lettuce and/or crackers or
as a sandwich.

2. Dinner
440.2 Calories | 74.4g Carbs | 6.5g
Fat | 23.4g Protein
1 serving Greek Pasta with
Tomatoes and White Beans
399.3 Calories | 66.8g Carbs | 6.1g
Fat | 21.7g Protein
4 stalks, large (11 inches long)
(256 g) Celery
41.0 Calories | 7.6g Carbs | 0.4g
Fat | 1.8g Protein
Greek Pasta with Tomatoes
and White Beans
scaled to 1 serving
70 7/8 grams Spinach
57 g Pasta
1/2 can Tomatoes
134.66 grams White beans
19 g Feta cheese
Celery
4 stalks, large (11 inches
long) Celery
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.
Tuesday's Diet
Plan 1485.1 Calories 132.0g Carbs 72.9g Fat 87.9g Protein
Meal Summary Ingredients Directions
Breakfast
545.9 Calories | 48.9g Carbs |
16.9g Fat | 53.1g Protein
1 shake Oatmeal banana protein
shake
545.9 Calories | 48.9g Carbs |
16.9g Fat | 53.1g Protein
Oatmeal banana protein
shake
scaled to 1 shake
40 g Oatmeal
60 grams Whey protein
powder
1/2 medium (7" to 7­7/8" long)
Banana
14 g Flaxseed oil
355 g Water
Oatmeal banana protein shake
Add everything to a blender with two
scoops of flaxseed oil. Replace some
of the water with ice for a colder
shake. Blend.
Lunch
481.8 Calories | 18.0g Carbs |
40.6g Fat | 18.1g Protein
1 whole Egg avocado
481.8 Calories | 18.0g Carbs |
40.6g Fat | 18.1g Protein
Egg avocado
scaled to 1 whole
2 extra large Egg
1 fruit Avocados
Egg avocado
Halve the avocado, crack an egg into
a bowl and scoop the yolk into a half.
Put another egg yolk in the other
half. Scoop in any egg white you can
get in there. Bake in the oven at 425
F for 15­20 minutes
Dinner
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 2 serving (eat 1
serving now, save 1 serving
for leftovers) 114 g Pasta
230 g Tomatoes
1 cloves, minced Garlic
249 g White beans
3 g Basil
27 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

3. 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.
Wednesday's
Diet Plan 1508.2 Calories 181.9g Carbs 49.1g Fat 89.0g Protein
Meal Summary Ingredients Directions
Breakfast
611.7 Calories | 70.0g Carbs | 8.1g
Fat | 64.5g Protein
2 serving Oatmeal Cottage
Cheese Pancakes
611.7 Calories | 70.0g Carbs | 8.1g
Fat | 64.5g Protein
Oatmeal Cottage Cheese
Pancakes
scaled to 2 serving
80 g Oatmeal
226 g Cottage cheese
8.4 g Vanilla extract
8 large Egg white
Oatmeal Cottage Cheese
Pancakes
Blend all ingredients in blender.
Spray skillet with cooking spray and
cook just like"silver dollar" pancakes,
a few small ones at a time. Top with
your favorite pancake topping!
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
Leftovers from yesterday, eat
1 serving
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
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
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 0.1 g Pepper
0.1 g Garlic powder
1.5 g Salt
15 g Parsley
114 g Pasta
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,

4. 60 g Heavy whipping cream
28 g Butter
13 g Parmesan cheese
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.
Thursday's Diet
Plan 1588.8 Calories 169.4g Carbs 72.4g Fat 77.2g Protein
Meal Summary Ingredients Directions
Breakfast
716.1 Calories | 96.3g Carbs |
18.5g Fat | 49.6g Protein
1 shake Banana oatmeal
smoothie
716.1 Calories | 96.3g Carbs |
18.5g Fat | 49.6g Protein
Banana oatmeal smoothie
scaled to 1 shake
1/2 medium (7" to 7­7/8" long)
Banana
366 g Reduced fat milk
80 g Oatmeal
16 g Peanut butter
30 grams Whey protein
powder
Banana oatmeal smoothie
Throw everything in a blender and
blend. Add some ice cubes if you
want it to be colder and less thick.
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.
Dinner
433.6 Calories | 26.3g Carbs |
28.2g Fat | 19.8g Protein
2 serving Spinach Cheese Pasta
433.6 Calories | 26.3g Carbs |
28.2g Fat | 19.8g Protein
Spinach Cheese Pasta
scaled to 4 serving (eat 2
serving now, save 2 serving
for leftovers) 1 clove Garlic
113 g Cottage cheese
134 g Spinach
43 g Parmesan cheese
36 g Olive oil
160 g Egg noodles
Spinach Cheese Pasta
Press garlic. Bring a large pot of
lightly salted water to a boil. Add egg
noodles and cook for 8 to 10 minutes
or until al dente. Drain, and return to
the pot. Heat the olive oil in a skillet,
and cook the garlic and spinach 3 to
5 minutes, until well coated. Transfer
to the pot with the drained pasta.
Toss in the cottage cheese. Top with
Parmesan cheese to serve.

5. Friday's Diet
Plan 1513.1 Calories 109.8g Carbs 74.1g Fat 110.1g 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
433.6 Calories | 26.3g Carbs |
28.2g Fat | 19.8g Protein
2 serving Spinach Cheese Pasta
433.6 Calories | 26.3g Carbs |
28.2g Fat | 19.8g Protein
Spinach Cheese Pasta
Leftovers from yesterday, eat
2 serving
Spinach Cheese Pasta
Press garlic. Bring a large pot of
lightly salted water to a boil. Add egg
noodles and cook for 8 to 10 minutes
or until al dente. Drain, and return to
the pot. Heat the olive oil in a skillet,
and cook the garlic and spinach 3 to
5 minutes, until well coated. Transfer
to the pot with the drained pasta.
Toss in the cottage cheese. Top with
Parmesan cheese to serve.
Dinner
558.9 Calories | 66.8g Carbs |
24.9g Fat | 22.4g Protein
1 serving Fettuccine alfredo
420.3 Calories | 44.3g Carbs |
21.6g Fat | 16.1g Protein
1 cup Tomato soup
138.6 Calories | 22.6g Carbs | 3.3g
Fat | 6.3g Protein
Fettuccine alfredo
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
Tomato soup
scaled to 1 cup
252 g Tomato soup
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
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

6. 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.
Tomato soup
Mix together milk and condensed
soup, heat up and eat. If possible,
eat with a grilled cheese sandwich.
Saturday's Diet
Plan 1540.7 Calories 148.4g Carbs 82.4g Fat 64.1g 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
525.3 Calories | 71.2g Carbs |
22.0g Fat | 17.4g Protein
1 serving Fettuccine alfredo
420.3 Calories | 44.3g Carbs |
21.6g Fat | 16.1g Protein
1 medium (7" to 7­7/8" long) (118
g) Banana
105.0 Calories | 27.0g Carbs | 0.4g
Fat | 1.3g Protein
Fettuccine alfredo
Leftovers from yesterday, eat
1 serving
Banana
1 medium (7" to 7­7/8" long)
Banana
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
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

7. 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
542.5 Calories | 71.7g Carbs |
25.4g Fat | 11.5g Protein
1 serving Lovely Linguine
403.9 Calories | 49.1g Carbs |
22.1g Fat | 5.2g Protein
1 cup Tomato soup
138.6 Calories | 22.6g Carbs | 3.3g
Fat | 6.3g Protein
Lovely Linguine
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 6.8 g Olive oil
1.2 g Thyme
3/4 cloves, minced Garlic
114 g Pasta
175 g Red peppers
43 g Butter
Tomato soup
scaled to 1 cup
252 g Tomato soup
Lovely Linguine
Bring a large pot of lightly salted
water to a boil. Add linguine and
olive oil, cook for 8 to 10 minutes,
until al dente, and drain. Melt 2
tablespoons butter in a saucepan
over medium heat. Stir in garlic, and
cook until golden brown. Mix in
remaining butter, thyme, and roasted
red peppers. Continue to cook and
stir until heated through. Serve over
the cooked pasta.
Tomato soup
Mix together milk and condensed
soup, heat up and eat. If possible,
eat with a grilled cheese sandwich.
Sunday's Diet
Plan 1506.9 Calories 176.0g Carbs 54.1g Fat 89.3g 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
508.9 Calories | 76.1g Carbs |
22.5g Fat | 6.5g Protein
1 serving Lovely Linguine
Lovely Linguine
Leftovers from yesterday, eat
1 serving
Banana
1 medium (7" to 7­7/8" long)
Lovely Linguine
Bring a large pot of lightly salted
water to a boil. Add linguine and
olive oil, cook for 8 to 10 minutes,
until al dente, and drain. Melt 2

8. 403.9 Calories | 49.1g Carbs |
22.1g Fat | 5.2g Protein
1 medium (7" to 7­7/8" long) (118
g) Banana
105.0 Calories | 27.0g Carbs | 0.4g
Fat | 1.3g Protein
Banana tablespoons butter in a saucepan
over medium heat. Stir in garlic, and
cook until golden brown. Mix in
remaining butter, thyme, and roasted
red peppers. Continue to cook and
stir until heated through. Serve over
the cooked pasta.
Dinner
477.4 Calories | 83.3g Carbs |
10.7g Fat | 14.9g Protein
1 serving Vegetarian White Bean
Alfredo with Linguine
477.4 Calories | 83.3g Carbs |
10.7g Fat | 14.9g Protein
Vegetarian White Bean
Alfredo with Linguine
scaled to 2 serving (eat 1
serving now, save 1 serving
for leftovers) 45 g Asparagus
1/3 dash Salt
175 g Navy beans
122 g Soymilk
1/3 dash Pepper
1 cloves, minced Garlic
152 g Pasta
19 g Butter
Vegetarian White Bean Alfredo
with Linguine
Cut asparagus into 1/2" pieces.
Crush garlic. Rinse and drain beans.
Fill a large pot with lightly salted
water, and bring to a boil over high
heat. Cook pasta in boiling water,
stirring occasionally, until the pasta
has cooked through, about 11
minutes. Drain well. Meanwhile, melt
the butter in a large saucepan over
medium heat. Stir in the garlic, and
cook until golden brown, about 5
minutes. Add 2/3 cup of the beans
and 1/2 cup of soy milk; mash with
the back of a spoon or a potato
masher to create a thick paste. Stir
in the remaining soy milk to create a
thick sauce. Mix in the remaining
beans and asparagus; simmer until
asparagus is tender. Season to taste
with salt and pepper. Toss pasta with
the sauce, and serve.
Grocery List
Dairy Products
1/2 cup, (not packed) (113 g) Cottage cheese Creamed, with fruit
1 cup, (not packed) (226 g) Cottage cheese Lowfat, 2% milkfat
3.307 oz (94 g) Feta cheese
0.868 cup, whipped (104 g) Heavy whipping cream Fluid
56.699 grams Mexican cheese Blend, reduced fat
90 grams (90 g) Whey protein powder Gold Standard, any flavor, 100% whey protein
16 1/2 tbsp (83 g) Parmesan cheese Shredded
1 1/2 cup (366 g) Reduced fat milk Fluid, 2% milkfat, with added vitamin a and vitamin d
30.643 extra large (1716 g) Egg Whole, fresh eggs
4.087 cup (993 g) Egg white Raw, fresh eggs

9. 2 large (100 g) Egg, hard­boiled Whole, cooked
11.578 tbsp (164 g) Butter Without salt
Soups, Sauces, and Gravies
3.196 can (10.7 oz) (968 g) Tomato soup Canned, condensed
1/8 cup (32 g) Salsa Sauce, ready­to­serve
4 1/2 cube (16 g) Bouillon cubes and granules soup Low sodium, dry
Fats and Oils
7.583 tbsp (102 g) Olive oil Salad or cooking
1 tbsp (14 g) Flaxseed oil
6 tbsp (90 g) Mayonnaise Salad dressing, light
5 tbsp (80 g) Kraft miracle whip light dressing Salad dressing
Baked Products
2 slice large (82 g) Multi­grain bread (includes whole­grain)
4.8 slice (120 g) White bread Commercially prepared (includes soft bread crumbs)
Soy and Legume Products
1 tbsp (16 g) Peanut butter Chunk style, without salt
1/2 cup (122 g) Soymilk Original and vanilla, unfortified
2/3 cup (175 g) Navy beans Mature seeds, canned
1.464 cup (384 g) White beans Mature seeds, canned
1.89 cup (454 g) Chickpeas (garbanzo beans, bengal gram), mature seeds, canned
Beverages
4 1/2 cup (1065 g) Water Plain, clean water
Spices and Herbs
0.796 tbsp, leaves (2.15 g) Thyme Spices, dried
1/8 cup leaves, whole (3 g) Basil Fresh
0.851 tsp (5.1 g) Salt Table
0.01 tbsp (0.1009 g) Garlic powder Spices
0.038 tbsp (0.2625 g) Paprika Spices
1.135 tsp (2.38 g) Pepper Spices, black
0.04 cup (10 g) Mustard Prepared, yellow
0.646 tbsp (8.4 g) Vanilla extract
Vegetables and Vegetable Products
0.45 cup, chopped or diced (68 g) Red peppers Hot chili, raw
1 large (323 g) Zucchini Summer squash, includes skin, raw
0.922 cup, sliced (85 g) Red bell pepper Sweet, raw

10. 1/4 cup (15 g) Parsley Raw
10.987 cup (330 g) Spinach Raw
0.061 cup (15 g) Pickle relish Sweet
4 3/4 sweetpotato, 5" long (618 g) Sweet potato Raw, unprepared
5 stalks, large (11 inches long)
(320 g)
Celery Raw
1/3 cup (45 g) Asparagus Raw
1.296 cup (311 g) Tomatoes Red, ripe, canned, packed in tomato juice
0.094 cup (13 g) Garlic Raw
3 1/3 cup, chopped (535 g) Onions Raw
0.616 package (10 oz) (175 g) Red peppers Sweet, frozen, chopped, unprepared
2.859 cup chopped (366 g) Carrots Raw
Breakfast Cereals
2 1/2 cup (200 g) Oatmeal Cereals, Quaker, dry rolled oats
Cereal Grains and Pasta
1 cup (160 g) Egg noodles Cooked, enriched
4 oz (114 g) Whole wheat pasta Dry
7.419 cup (779 g) Pasta Corn, dry
Fruits and Fruit Juices
2 fruit (402 g) Avocados Raw, All commercial varieties
5.556 olive (15 g) Olives Pickled, canned or bottled, green
3 medium (7" to 7­7/8" long) (354
g)
Banana Raw

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.