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 1454.8 Calories 55.9g Carbs 77.9g Fat 135.5g 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
445.1 Calories | 36.1g Carbs | 8.4g
Easy Grilled Chicken
Leftovers from yesterday, eat
Easy Grilled Chicken
Place washed chicken breasts in

2. Fat | 55.9g Protein
2 serving Easy Grilled Chicken
392.6 Calories | 23.8g Carbs | 8.1g
Fat | 54.7g Protein
1 cup chopped (128 g) Carrots
52.5 Calories | 12.3g Carbs | 0.3g
Fat | 1.2g Protein
2 serving
Carrots
1 cup chopped Carrots
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
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
1 serving Balsamic Asparagus
57.3 Calories | 5.3g Carbs | 3.5g
Fat | 2.7g 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
scaled to 1 serving
6 spear, large (7­1/4" to 8­
1/2") Asparagus
3.4 g Olive oil
4 g Balsamic vinegar
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
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 1410.6 Calories 70.4g Carbs 81.4g Fat 104.3g 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)

3. 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
373.7 Calories | 66.9g Carbs |
13.2g Fat | 5.3g Protein
2 apple Apples and Almond
Butter
321.2 Calories | 54.7g Carbs |
12.9g Fat | 4.1g Protein
1 cup chopped (128 g) Carrots
52.5 Calories | 12.3g Carbs | 0.3g
Fat | 1.2g Protein
Apples and Almond Butter
scaled to 2 apple
21 g Almond butter
2 medium (3" dia) Apples
Carrots
1 cup chopped Carrots
Apples and Almond Butter
Core and quarter a medium apple.
Spread with 2 tsp creamy natural
almond butter.
Dinner
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
scaled to 4 serving (eat 2
serving now, save 2 serving
for leftovers) 567 g Atlantic
salmon
18 g Olive oil
3.6 g Tarragon
6 g Chives
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.
Wednesday's
Diet Plan 1403.5 Calories 96.9g Carbs 59.4g Fat 122.3g 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
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!

4. 1 oz (19 halves per) (28 g) Pecans
195.9 Calories | 3.9g Carbs | 20.4g
Fat | 2.6g Protein
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.
Dinner
448.8 Calories | 25.9g Carbs |
10.7g Fat | 58.9g Protein
2 serving Easy Grilled Chicken
Teriyaki
448.8 Calories | 25.9g Carbs |
10.7g Fat | 58.9g Protein
Easy Grilled Chicken
Teriyaki
scaled to 4 serving (eat 2
serving now, save 2 serving
for leftovers) 2 breast, bone
and skin removed Chicken
breast
288 g Teriyaki sauce
61 g Lemon juice
5.6 g Garlic
9 g Sesame oil
Easy Grilled Chicken Teriyaki
Place chicken, teriyaki sauce, lemon
juice, garlic, and sesame oil in a
large resealable plastic bag. Seal
bag, and shake to coat. Place in
refrigerator for 24 hours, turning
every so often. Preheat grill for high
heat. Lightly oil the grill grate.
Remove chicken from bag,
discarding any remaining marinade.
Grill for 6 to 8 minutes each side, or
until juices run clear when chicken is
pierced with a fork.
Thursday's Diet
Plan 1414.5 Calories 39.1g Carbs 63.2g Fat 165.0g 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.

5. 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
448.8 Calories | 25.9g Carbs |
10.7g Fat | 58.9g Protein
2 serving Easy Grilled Chicken
Teriyaki
448.8 Calories | 25.9g Carbs |
10.7g Fat | 58.9g Protein
Easy Grilled Chicken
Teriyaki
Leftovers from yesterday, eat
2 serving
Easy Grilled Chicken Teriyaki
Place chicken, teriyaki sauce, lemon
juice, garlic, and sesame oil in a
large resealable plastic bag. Seal
bag, and shake to coat. Place in
refrigerator for 24 hours, turning
every so often. Preheat grill for high
heat. Lightly oil the grill grate.
Remove chicken from bag,
discarding any remaining marinade.
Grill for 6 to 8 minutes each side, or
until juices run clear when chicken is
pierced with a fork.
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.
Friday's Diet
Plan 1438.3 Calories 57.9g Carbs 76.4g Fat 133.0g Protein
Meal Summary Ingredients Directions
Breakfast
527.2 Calories | 40.9g Carbs |
41.4g Fat | 7.2g Protein
Breakfast fruit smoothie
scaled to 8 oz
76 g Strawberries
Breakfast fruit smoothie
Just put all the ingredients in the
blender and blend until smooth.

6. 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
1/2 medium (7" to 7­7/8" long)
Banana
125 g Orange juice
Pecans
2 oz (19 halves per) Pecans
Optionally, blend with ice. Then drink
and enjoy!
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
494.2 Calories | 6.4g Carbs | 23.5g
Fat | 61.9g Protein
2 serving Summer Shrimp
494.2 Calories | 6.4g Carbs | 23.5g
Fat | 61.9g Protein
Summer Shrimp
scaled to 4 serving (eat 2
serving now, save 2 serving
for leftovers) 1.4 g Paprika
0.3 g Pepper
7.1 g Basil
2 g Salt
2/3 cloves, minced Garlic
41 g Lemon juice
36 g Olive oil
1.2 g Cayenne pepper
604 g Shrimp
Summer Shrimp
Heat the oil in a large skillet over
high heat; cook and stir the garlic in
the oil until translucent. Sprinkle the
red pepper flakes and paprika into
the oil. Add the shrimp and toss to
coat. Pour the lemon juice over the
shrimp; allow to cook until the shrimp
are bright pink on the outside and
the meat is no longer transparent in
the center, 1 to 2 minutes more.
Reduce heat to medium­low; add the
basil and toss lightly. Season with
salt and pepper to serve.
Saturday's Diet
Plan 1456.0 Calories 13.3g Carbs 77.0g Fat 170.7g 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

7. 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
494.2 Calories | 6.4g Carbs | 23.5g
Fat | 61.9g Protein
2 serving Summer Shrimp
494.2 Calories | 6.4g Carbs | 23.5g
Fat | 61.9g Protein
Summer Shrimp
Leftovers from yesterday, eat
2 serving
Summer Shrimp
Heat the oil in a large skillet over
high heat; cook and stir the garlic in
the oil until translucent. Sprinkle the
red pepper flakes and paprika into
the oil. Add the shrimp and toss to
coat. Pour the lemon juice over the
shrimp; allow to cook until the shrimp
are bright pink on the outside and
the meat is no longer transparent in
the center, 1 to 2 minutes more.
Reduce heat to medium­low; add the
basil and toss lightly. Season with
salt and pepper to serve.
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 1491.9 Calories 96.8g Carbs 74.0g Fat 118.6g Protein
Meal Summary Ingredients Directions
Breakfast
662.5 Calories | 73.9g Carbs |
42.1g Fat | 9.2g Protein
Breakfast fruit smoothie
scaled to 16 oz
152 g Strawberries
Breakfast fruit smoothie
Just put all the ingredients in the
blender and blend until smooth.

8. 16 oz Breakfast fruit smoothie
270.7 Calories | 66.0g Carbs | 1.2g
Fat | 4.0g Protein
2 oz (19 halves per) (57 g) Pecans
391.8 Calories | 7.9g Carbs | 40.8g
Fat | 5.2g Protein
1 medium (7" to 7­7/8" long)
Banana
249 g Orange juice
Pecans
2 oz (19 halves per) Pecans
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
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
Grocery List
Dairy Products
12 oz (340 g) Cheddar cheese
24 extra large (1344 g) Egg Whole, fresh eggs
Soups, Sauces, and Gravies
1 cup (288 g) Teriyaki sauce Ready­to­serve
1.598 can (10.7 oz) (484 g) Tomato soup Canned, condensed
1 cup (240 g) Chicken stock Soup, home­prepared
1 tbsp (16 g) Hoisin sauce Ready­to­serve
Fats and Oils
9 3/4 tbsp (132 g) Olive oil Salad or cooking
1 cup (231 g) Italian dressing Salad dressing, fat­free
2/3 tbsp (9 g) Sesame oil Salad or cooking
1 spray , about 1/3 second (0.3
g)
Pam cooking spray Oil, original
Beverages

9. 1 can or bottle (12 fl oz) (354 g) Beer Alcoholic beverage, light
Sweets
1 tbsp (20 g) Maple syrups
Spices and Herbs
1/3 tbsp (5 g) Dijon mustard Grey poupon
0.762 tsp (1.6 g) Pepper Spices, black
0.226 tbsp (1.2 g) Cayenne pepper Spices, red or cayenne
0.203 tbsp (1.4 g) Paprika Spices
2 tbsp, leaves (3.6 g) Tarragon Spices, dried
0.46 cup leaves, whole (11 g) Basil Fresh
1/2 cup sprigs (4.45 g) Dill Fresh
0.9 tsp (5.4 g) Salt Table
0.016 cup (4 g) Balsamic vinegar
Vegetables and Vegetable Products
1 cup, chopped (100 g) Scallions Spring onions or scallions (includes tops and bulb), raw
1 large (323 g) Zucchini Summer squash, includes skin, raw
1.783 cup, sliced (164 g) Red bell pepper Sweet, raw
4 cup chopped (512 g) Carrots Raw
2 tbsp chopped (6 g) Chives Raw
3 sprigs (6.7 g) Fresh cilantro Coriander leaves, raw
1.783 cup, sliced (164 g) Green bell pepper Sweet, green, raw
8.537 cup (1144 g) Asparagus Raw
1.277 cup shredded (60 g) Lettuce Romaine or cos, raw
0.129 cup (18 g) Garlic Raw
10 cup (300 g) Spinach Raw
Nut and Seed Products
1.3 tbsp (21 g) Almond butter Nuts, plain, without salt added
11 oz (19 halves per) (312 g) Pecans Nuts
Finfish and Shellfish Products
1.931 fillet (765 g) Atlantic salmon Fish, wild, raw
2 fillet (436 g) Snapper Fish, mixed species, raw
4 fillet (1272 g) Pink salmon Fish, raw
45 1/3 oz (1284 g) Shrimp Crustaceans, mixed species, raw
Poultry Products

10. 4 breast, bone and skin removed
(944 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
1.632 large (3­1/4" dia) (364 g) Apples With skin
4 1/2 cup, halves (684 g) Strawberries Raw
0.794 cup (194 g) Lemon juice Raw
0.036 cup (8.8 g) Lime juice Raw
1/2 fruit (101 g) Avocados Raw, All commercial varieties
1 large (3­1/16" dia) (184 g) Oranges Raw, all commercial varieties
4 1/2 medium (7" to 7­7/8" long)
(531 g)
Banana Raw
4 1/2 cup (1121 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.