Meal Plan

1. (http://www.eatthismuch.com/)
Your meal plans and grocery list
From Aug. 17, 2015 to Aug. 23, 2015
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page.
Monday's Diet
Plan 1492.6 Calories 36.7g Carbs 86.5g Fat 141.2g Protein
Meal Summary Ingredients Directions
Breakfast
491.2 Calories | 22.2g Carbs |
38.4g Fat | 19.6g Protein
4 serving Zucchini Hash Browns
491.2 Calories | 22.2g Carbs |
38.4g Fat | 19.6g Protein
Zucchini Hash Browns
scaled to 4 serving
2 large Egg
6.5 g Garlic powder
4.6 g Onion powder
2 dash Pepper
2 dash Salt
27 g Olive oil
480 g Zucchini
Zucchini Hash Browns
Heat oil in skillet. Mix together
zucchini, slightly beaten eggs, salt,
pepper, garlic powder and onion
powder. Drop by spoonfuls into the
hot skillet. After browning on one
side flip and brown the other side.
Lunch
450.3 Calories | 3.2g Carbs | 23.5g
Fat | 53.9g Protein
2 serving Easy Garlic Chicken
450.3 Calories | 3.2g Carbs | 23.5g
Fat | 53.9g Protein
Easy Garlic Chicken
Leftovers from yesterday, eat
2 serving
Easy Garlic Chicken
Melt butter in a large skillet over
medium high heat. Add chicken and
sprinkle with garlic powder,
seasoning salt and onion powder.
Saute about 10 to 15 minutes on
each side, or until chicken is cooked
through and juices run clear.
Dinner
551.1 Calories | 11.3g Carbs |
24.6g Fat | 67.7g Protein
2 serving Scallion Crusted Artic
Char
522.6 Calories | 5.8g Carbs | 24.3g
Fat | 66.8g Protein
Scallion Crusted Artic Char
scaled to 2 serving
4 fillet Trout
15 g Light mayonnaise
4 medium (4­1/8" long)
Scallions
Red bell pepper
1 cup, sliced Red bell pepper
Scallion Crusted Artic Char
Preheat broiler. Line rack of broiler
pan with foil. Finely chop scallions
and stir together with mayonnaise.
Pat fillets dry. Place fillets, skin sides
down, on broiler pan and season
each fillet with a generous pinch of
salt and pepper. Spread scallion
mixture evenly over tops of fillets.
Broil 3 to 4 inches from heat until

2. 1 cup, sliced (92 g) Red bell
pepper
28.5 Calories | 5.5g Carbs | 0.3g
Fat | 0.9g Protein
scallions are slightly charred and fish
is just cooked through, about 8
minutes.
Tuesday's Diet
Plan 1421.2 Calories 24.3g Carbs 85.8g Fat 134.0g Protein
Meal Summary Ingredients Directions
Breakfast
471.7 Calories | 2.7g Carbs | 34.7g
Fat | 35.1g Protein
2 serving Curry Cheddar
Scrambled Eggs
471.7 Calories | 2.7g Carbs | 34.7g
Fat | 35.1g Protein
Curry Cheddar Scrambled
Eggs
scaled to 2 serving
1 g Curry powder
2 dash Salt
2 dash Pepper
4 extra large Egg
28 g Cheddar cheese
4.7 g Butter
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,
stirring constantly until firmed to
desired temperature, 3 to 5 minutes.
Lunch
518.5 Calories | 0.7g Carbs | 25.7g
Fat | 66.9g Protein
2 steak Seared strip steak
518.5 Calories | 0.7g Carbs | 25.7g
Fat | 66.9g Protein
Seared strip steak
scaled to 2 steak
2 steak (yield from 136 g raw
meat) Beef steak
12 g Salt
1.1 g Pepper
9 g Olive oil
Seared strip steak
Remove the steak from the
refrigerator and let it come to room
temperature, about 30 to 45
minutes. Season the steak on both
sides with the salt and pepper. Rub
both sides with the olive oil and set
aside. Heat a medium heavy­
bottomed frying pan (not nonstick!)
over high heat until very hot but not
smoking, about 3 to 4 minutes. (If
the pan gets too hot and starts to
smoke, take it off the heat to cool a
bit.) Place the steak in the pan and
let it cook undisturbed until a dark
crust forms on the bottom, about 3 to
4 minutes. Flip the steak using
tongs or a spatula and cook until it's
medium rare, about 3 to 4 minutes
more. To check for doneness, use
your finger to press on the steak: It
should be firm around the edges but
still give in the center. You can also
use an instant­read thermometer; it
should read about 125°F to 130°F.
Transfer the steak to a cutting board
and let it rest for at least 5 minutes
before serving.
Dinner
431.0 Calories | 21.0g Carbs |
Grilled Salmon Cakes
scaled to 3 serving (eat 1
Grilled Salmon Cakes
Pick through the salmon and remove

3. 25.4g Fat | 32.0g Protein
1 serving Grilled Salmon Cakes
273.5 Calories | 2.2g Carbs | 18.2g
Fat | 25.5g Protein
1 serving Carrots with hummus
157.5 Calories | 18.8g Carbs | 7.2g
Fat | 6.5g Protein
serving now, save 2 serving
for leftovers) 277 g Pink
salmon
1 1/2 jumbo Egg
3/4 small Onions
1.6 g Pepper
32 g Vegetable oil
Carrots with hummus
scaled to 1 serving
74 g Hummus
10 medium Baby carrots
any bones. In a mixing bowl, beat
the eggs and add the diced onion,
salmon and pepper. Mix thoroughly.
Shape into 2 ounce patties; about 7
or 8 patties. In a large skillet over
medium heat, heat the oil. Fry each
patty for 5 minutes on each side or
until crispy and golden brown.
Carrots with hummus
Dip carrots into hummus, eat.
Wednesday's
Diet Plan 1474.0 Calories 44.7g Carbs 100.0g Fat 99.0g Protein
Meal Summary Ingredients Directions
Breakfast
545.1 Calories | 3.9g Carbs | 46.4g
Fat | 28.3g Protein
1 omelet Fluffy omelet with
cheese and spinach
545.1 Calories | 3.9g Carbs | 46.4g
Fat | 28.3g Protein
Fluffy omelet with cheese
and spinach
scaled to 1 omelet
3 extra large Egg
28 g Butter
21 g Cheddar cheese
3 g Chives
1 dash Salt
1 dash Pepper
6 leaf Spinach
Fluffy omelet with cheese and
spinach
(0.75 ounces cheddar cheese = 3
tablespoons, shredded. Use your
preferred cheese) Optional:
Separate egg yolks. Stir egg yolks
together in a bowl. In a separate
bowl, beat the eggs whites with a
whisk or beater until soft peaks form.
Fold the whites into the yolks. For a
less fluffy result, just beat the eggs.
Preheat broiler to high temperature.
Heat a 10 inch (25cm) nonstick
frying pan over medium heat and
add butter. Once the butter sizzles,
pour in egg mixture evenly over the
pan. Reduce heat to low and cook
until set and golden brown (about 5
mins). Remove the pan from heat
and sprinkle the top of the omelet
with cheese, chives, salt, and
pepper. Place omelet in frying pan
under the broiler and cook until
cheese melts, or 1­2 mins. Remove
frying pan from broiler, place spinach
on top of cheese. Gently fold the
omelet in half and serve.
Lunch
547.0 Calories | 4.4g Carbs | 36.3g
Fat | 51.0g Protein
2 serving Grilled Salmon Cakes
Grilled Salmon Cakes
Leftovers from yesterday, eat
2 serving
Grilled Salmon Cakes
Pick through the salmon and remove
any bones. In a mixing bowl, beat
the eggs and add the diced onion,
salmon and pepper. Mix thoroughly.

4. 547.0 Calories | 4.4g Carbs | 36.3g
Fat | 51.0g Protein
Shape into 2 ounce patties; about 7
or 8 patties. In a large skillet over
medium heat, heat the oil. Fry each
patty for 5 minutes on each side or
until crispy and golden brown.
Dinner
381.8 Calories | 36.4g Carbs |
17.3g Fat | 19.7g Protein
1 serving Barbeque Chicken
266.7 Calories | 36.0g Carbs | 7.7g
Fat | 12.9g Protein
1 oz (28 g) Cheddar cheese
115.1 Calories | 0.4g Carbs | 9.6g
Fat | 6.8g Protein
Barbeque Chicken
scaled to 3 serving (eat 1
serving now, save 2 serving
for leftovers) 248 g Barbecue
sauce
21 g Butter
26 g Worcestershire sauce
3.1 g Garlic powder
2 1/4 unit (yield from 1 lb
ready­to­cook chic Chicken
breast
Cheddar cheese
1 oz Cheddar cheese
Barbeque Chicken
Melt butter in a saucepan over
medium heat. Stir barbeque sauce,
Worcestershire sauce, and garlic
powder together with the melted
butter. Stir chicken into the sauce
mixture to coat. Place cover on
saucepan and simmer until the
chicken pieces are cooked through
and no longer pink in the middle, 3 to
5 minutes. Remove cover and spoon
sauce over chicken pieces; continue
cooking until sauce thickens, about 4
minutes more.
Thursday's Diet
Plan 1458.1 Calories 85.9g Carbs 79.9g Fat 97.8g Protein
Meal Summary Ingredients Directions
Breakfast
471.7 Calories | 2.7g Carbs | 34.7g
Fat | 35.1g Protein
2 serving Curry Cheddar
Scrambled Eggs
471.7 Calories | 2.7g Carbs | 34.7g
Fat | 35.1g Protein
Curry Cheddar Scrambled
Eggs
scaled to 2 serving
1 g Curry powder
2 dash Salt
2 dash Pepper
4 extra large Egg
28 g Cheddar cheese
4.7 g Butter
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,
stirring constantly until firmed to
desired temperature, 3 to 5 minutes.
Lunch
533.5 Calories | 72.1g Carbs |
15.4g Fat | 25.8g Protein
2 serving Barbeque Chicken
533.5 Calories | 72.1g Carbs |
15.4g Fat | 25.8g Protein
Barbeque Chicken
Leftovers from yesterday, eat
2 serving
Barbeque Chicken
Melt butter in a saucepan over
medium heat. Stir barbeque sauce,
Worcestershire sauce, and garlic
powder together with the melted
butter. Stir chicken into the sauce
mixture to coat. Place cover on
saucepan and simmer until the
chicken pieces are cooked through
and no longer pink in the middle, 3 to
5 minutes. Remove cover and spoon
sauce over chicken pieces; continue
cooking until sauce thickens, about 4
minutes more.

5. Dinner
453.0 Calories | 11.2g Carbs |
29.8g Fat | 36.9g Protein
1 serving Roasted Salmon
244.1 Calories | 0.5g Carbs | 13.6g
Fat | 28.4g Protein
1 serving Peanut Butter & Celery
209.0 Calories | 10.7g Carbs |
16.2g Fat | 8.6g Protein
Roasted Salmon
scaled to 3 serving (eat 1
serving now, save 2 serving
for leftovers) 425 g Atlantic
salmon
14 g Olive oil
2.7 g Tarragon
4.5 g Chives
Peanut Butter & Celery
scaled to 1 serving
32 g Peanut butter
2 stalks, large (11 inches
long) Celery
Roasted Salmon
PREPARATION: Chop chives.
Preheat oven to 425°F. Rub salmon
all over with 1 teaspoon oil and
season with salt and pepper. Roast,
skin side down, on a foil­lined baking
sheet in upper third of oven until fish
is just cooked through, about 12
minutes. Cut salmon in half
crosswise, then lift flesh from skin
with a metal spatula and transfer to a
plate. Discard skin, then drizzle
salmon with oil and sprinkle with
herbs.
Peanut Butter & Celery
Spread peanut butter on celery and
enjoy!
Friday's Diet
Plan 1443.9 Calories 19.0g Carbs 85.2g Fat 147.1g Protein
Meal Summary Ingredients Directions
Breakfast
472.9 Calories | 5.3g Carbs | 34.0g
Fat | 35.2g Protein
2 serving Scrambled Eggs with
Spinach and Feta
472.9 Calories | 5.3g Carbs | 34.0g
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
488.1 Calories | 1.0g Carbs | 27.1g
Fat | 56.7g Protein
2 serving Roasted Salmon
488.1 Calories | 1.0g Carbs | 27.1g
Fat | 56.7g Protein
Roasted Salmon
Leftovers from yesterday, eat
2 serving
Roasted Salmon
PREPARATION: Chop chives.
Preheat oven to 425°F. Rub salmon
all over with 1 teaspoon oil and
season with salt and pepper. Roast,
skin side down, on a foil­lined baking
sheet in upper third of oven until fish
is just cooked through, about 12
minutes. Cut salmon in half
crosswise, then lift flesh from skin
with a metal spatula and transfer to a
plate. Discard skin, then drizzle
salmon with oil and sprinkle with
herbs.

6. Dinner
482.9 Calories | 12.6g Carbs |
24.1g Fat | 55.2g Protein
1 serving Mesquite Garlic Trout
273.9 Calories | 1.9g Carbs | 7.9g
Fat | 46.6g Protein
1 serving Peanut Butter & Celery
209.0 Calories | 10.7g Carbs |
16.2g Fat | 8.6g Protein
Mesquite Garlic Trout
scaled to 3 serving (eat 1
serving now, save 2 serving
for leftovers) 3.3 g Grill
Creations Smokey Mesquite
Seasoning
4.5 g Salt
680 g Trout
8.4 g Garlic
Peanut Butter & Celery
scaled to 1 serving
32 g Peanut butter
2 stalks, large (11 inches
long) Celery
Mesquite Garlic Trout
Pre­heat oven or outside grill to 450
°F (220 °C). Cut the head and tail
off of a gutted, cleaned trout. Place
the minced garlic inside the open
belly of the trout (add more than 4
teaspoons if preferred). Sprinkle
mesquite seasoning and salt over
the garlic and allow the belly to close
naturally. Place the trout onto a
sheet of aluminum foil and wrap the
foil loosely over the trout so that it is
sealed, but in a tent fashion. Place
in the oven or grill for approximately
20 minutes. Check to see if the
meat flakes. Do not overcook.
Peanut Butter & Celery
Spread peanut butter on celery and
enjoy!
Saturday's Diet
Plan 1468.5 Calories 16.0g Carbs 89.2g Fat 148.7g Protein
Meal Summary Ingredients Directions
Breakfast
545.1 Calories | 3.9g Carbs | 46.4g
Fat | 28.3g Protein
1 omelet Fluffy omelet with
cheese and spinach
545.1 Calories | 3.9g Carbs | 46.4g
Fat | 28.3g Protein
Fluffy omelet with cheese
and spinach
scaled to 1 omelet
3 extra large Egg
28 g Butter
21 g Cheddar cheese
3 g Chives
1 dash Salt
1 dash Pepper
6 leaf Spinach
Fluffy omelet with cheese and
spinach
(0.75 ounces cheddar cheese = 3
tablespoons, shredded. Use your
preferred cheese) Optional:
Separate egg yolks. Stir egg yolks
together in a bowl. In a separate
bowl, beat the eggs whites with a
whisk or beater until soft peaks form.
Fold the whites into the yolks. For a
less fluffy result, just beat the eggs.
Preheat broiler to high temperature.
Heat a 10 inch (25cm) nonstick
frying pan over medium heat and
add butter. Once the butter sizzles,
pour in egg mixture evenly over the
pan. Reduce heat to low and cook
until set and golden brown (about 5
mins). Remove the pan from heat
and sprinkle the top of the omelet
with cheese, chives, salt, and
pepper. Place omelet in frying pan
under the broiler and cook until
cheese melts, or 1­2 mins. Remove
frying pan from broiler, place spinach
on top of cheese. Gently fold the

7. omelet in half and serve.
Lunch
547.8 Calories | 3.9g Carbs | 15.7g
Fat | 93.2g Protein
2 serving Mesquite Garlic Trout
547.8 Calories | 3.9g Carbs | 15.7g
Fat | 93.2g Protein
Mesquite Garlic Trout
Leftovers from yesterday, eat
2 serving
Mesquite Garlic Trout
Pre­heat oven or outside grill to 450
°F (220 °C). Cut the head and tail
off of a gutted, cleaned trout. Place
the minced garlic inside the open
belly of the trout (add more than 4
teaspoons if preferred). Sprinkle
mesquite seasoning and salt over
the garlic and allow the belly to close
naturally. Place the trout onto a
sheet of aluminum foil and wrap the
foil loosely over the trout so that it is
sealed, but in a tent fashion. Place
in the oven or grill for approximately
20 minutes. Check to see if the
meat flakes. Do not overcook.
Dinner
375.5 Calories | 8.2g Carbs | 27.0g
Fat | 27.2g Protein
2 meatballs Cheese Meatballs
273.4 Calories | 1.3g Carbs | 19.6g
Fat | 22.2g Protein
1 serving Spinach Recipe
102.1 Calories | 6.9g Carbs | 7.4g
Fat | 5.0g Protein
Cheese Meatballs
scaled to 6 meatballs (eat 2
meatballs now, save 4
meatballs for leftovers) 170 g
Ground beef
3/4 extra large Egg
85 g Colby cheese
0.8 g Pepper
2.3 g Salt
0.7 g Cayenne pepper
1 g Chili powder
Spinach Recipe
scaled to 1 serving
6.8 g Olive oil
3/4 clove Garlic
1/4 dash Salt
1/2 bunch Spinach
Cheese Meatballs
Preheat oven to 400 degrees F. Line
a baking sheet with foil and set
aside. Dice cheese into 16 even
cubes. Set aside. In a medium bowl,
mix together eggs and seasoning.
Add ground beef and combine
evenly. Mold beef mixture around
each cheese cube until a 1" meatball
is formed. Arrange each meatball on
the baking sheet about 1" apart from
each other. Bake for approximately
20 minutes and serve.
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

8. 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.
Sunday's Diet
Plan 1453.2 Calories 26.3g Carbs 91.8g Fat 119.9g Protein
Meal Summary Ingredients Directions
Breakfast
471.7 Calories | 2.7g Carbs | 34.7g
Fat | 35.1g Protein
2 serving Curry Cheddar
Scrambled Eggs
471.7 Calories | 2.7g Carbs | 34.7g
Fat | 35.1g Protein
Curry Cheddar Scrambled
Eggs
scaled to 2 serving
1 g Curry powder
2 dash Salt
2 dash Pepper
4 extra large Egg
28 g Cheddar cheese
4.7 g Butter
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,
stirring constantly until firmed to
desired temperature, 3 to 5 minutes.
Lunch
546.8 Calories | 2.6g Carbs | 39.1g
Fat | 44.4g Protein
4 meatballs Cheese Meatballs
546.8 Calories | 2.6g Carbs | 39.1g
Fat | 44.4g Protein
Cheese Meatballs
Leftovers from yesterday, eat
4 meatballs
Cheese Meatballs
Preheat oven to 400 degrees F. Line
a baking sheet with foil and set
aside. Dice cheese into 16 even
cubes. Set aside. In a medium bowl,
mix together eggs and seasoning.
Add ground beef and combine
evenly. Mold beef mixture around
each cheese cube until a 1" meatball
is formed. Arrange each meatball on
the baking sheet about 1" apart from
each other. Bake for approximately
20 minutes and serve.
Dinner
434.7 Calories | 21.1g Carbs |
18.0g Fat | 40.4g Protein
1 serving Poached Salmon
277.2 Calories | 2.3g Carbs | 10.8g
Fat | 33.9g Protein
1 serving Carrots with hummus
157.5 Calories | 18.8g Carbs | 7.2g
Poached Salmon
scaled to 3 serving (eat 1
serving now, save 2 serving
for leftovers) 3/4 dash Salt
2 1/4 sprig Dill
3/4 sprigs Parsley
89 g Water
110 g White wine
23 g Shallots
3/4 dash Pepper
Poached Salmon
Sprinkle the salmon fillets with a little
salt. Put the wine, water, dill, parsley
and onions in a saut pan, and bring
to a simmer on medium heat. Place
salmon fillets, skin­side down on the
pan. Cover. Cook 5 to 10 minutes,
depending on the thickness of the
fillet, or to desired done­ness. Do not
overcook. Serve sprinkled with

9. Fat | 6.5g Protein 510 g Atlantic salmon
Carrots with hummus
scaled to 1 serving
74 g Hummus
10 medium Baby carrots
freshly ground black pepper.
Carrots with hummus
Dip carrots into hummus, eat.
Grocery List
Dairy Products
0.705 oz (20 g) Goat cheese Hard type
3 oz (85 g) Colby cheese
7.2 oz (204 g) Cheddar cheese
47.223 extra large (2644 g) Egg Whole, fresh eggs
2.646 oz (75 g) Feta cheese
12.832 tbsp (182 g) Butter Unsalted
Beef Products
2 steak (yield from 136 g raw
meat) (216 g)
Beef steak Tenderloin, separable lean and fat, trimmed to 0" fat, select, cooked,
broiled
6 oz (170 g) Ground beef 80% lean meat / 20% fat, raw
Soups, Sauces, and Gravies
0.99 cup (8 fl oz) (248 g) Barbecue sauce
0.093 cup (25 g) Worcestershire sauce
Fats and Oils
5 1/3 tbsp (72 g) Olive oil Salad or cooking
1 cup (231 g) Italian dressing Salad dressing, fat­free
6 1/3 tbsp (95 g) Light mayonnaise Salad dressing, light
2 1/4 tbsp (32 g) Vegetable oil Natreon canola, high stability, non trans, high oleic (70%)
Soy and Legume Products
8 tbsp (128 g) Peanut butter Chunk style, without salt
0.9 cup (221 g) Hummus Commercial
Uncategorized
3/4 tsp (3.3 g) Grill Creations Smokey Mesquite Seasoning
Beverages
1 1/4 serving 5 fl oz (184 g) White wine Alcoholic beverage, table
5/8 cup (148 g) Water Plain, clean water
Spices and Herbs
1 5/8 tbsp (16 g) Garlic powder Spices

10. 5.308 tsp (32 g) Salt Table
0.13 tbsp (0.975 g) Chili powder Spices
1.058 tbsp (6.7 g) Curry powder Spices
1.014 tbsp (7 g) Onion powder Spices
2.446 tsp (5.1 g) Pepper Spices, black
1/8 tbsp (0.675 g) Cayenne pepper Spices, red or cayenne
4.167 tbsp, leaves (7.5 g) Tarragon Spices, dried
0.174 cup sprigs (1.55 g) Dill Fresh
Vegetables and Vegetable Products
0.6 cup, chopped (60 g) Scallions Spring onions or scallions (includes tops and bulb), raw
2.783 cup, sliced (256 g) Red bell pepper Sweet, raw
0.021 cup (1.25 g) Parsley Raw
3 3/4 tbsp chopped (38 g) Shallots Raw
5 1/2 tbsp chopped (17 g) Chives Raw
21 1/3 cup (640 g) Spinach Raw
1.783 cup, sliced (164 g) Green bell pepper Sweet, green, raw
1.7 large (549 g) Zucchini Summer squash, includes skin, raw
3.821 cup (512 g) Asparagus Raw
0.095 cup (13 g) Garlic Raw
3.529 NLEA serving (300 g) Baby carrots Baby, raw
10 stalks, large (11 inches long)
(640 g)
Celery Raw
0.453 cup, chopped (73 g) Onions Raw
Pork Products
1 1/3 strip (16 g) Bacon Raw, cured pork
Finfish and Shellfish Products
3.22 fillet (1275 g) Atlantic salmon Fish, wild, raw
35.153 oz (996 g) Trout Fish, mixed species, raw
3/4 can (16 oz) (277 g) Pink salmon Fish, canned, drained solids with bone
Poultry Products
6 2/3 breast, bone and skin
removed (1576 g)
Chicken breast Broilers or fryers, meat only, raw
Sausages and Luncheon Meats
448 grams 1 serving (448 g) Sliced ham Regular (approximately 11% fat)

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.