1. Day 2
1.1. Breakfast
1.1.1. Pork loin, lean, broiled (80 gm) cal 126/ pro 21/ carb 0/ fat 4 Tomato (medium-123 gm) cal 26/ pro 1/ carb 6/ fat 0 One piece whole wheat toast. Cal 69/ pro 3/ carb13/ fat 1
1.2. Snack
1.2.1. Tofu (Morinu brand-6 ounce-168 gm)--cal 92/ pro 12/ carb 3/ fat 3 Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1
1.3. Lunch
1.3.1. Chicken breast roasted, skinless (60 gm)--cal 95/ pro 18/ carb 0/ fat 2 Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0 Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4 Green beans (per cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4
1.4. Snack
1.4.1. Ham, extra lean 4%fat (1.5 ounce-42 gm)--cal 58/ pro 9/ carb 0.2/ fat 2 Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2 Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8
1.5. Dinner
1.5.1. Cod (1 fillet-90 gm)--cal 95/ pro 21/ carb 0/ fat 1 One small baked potatol (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2 Mushrooms (one cup-70 gm)--cal 15/ pro 2.2/ carb 2.3/ fat 0.2 Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4 Spinach salad with peppers and onions--cal 96/ pro 3/ carb 21/ fat 0.5 Italian dressing-low fat(2 tbsp-15 gm)--cal 22/ pro 0.2/ carb1.4/ fat 2
2. Day 4
2.1. Breakfast
2.1.1. Ham, extra lean 4%fat (3 ounce-85 gm)--cal 116/ pro18/ carb 0.4/ fat 4.1 One small potato-pan fried (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2 Grapes (1/2 cup seedless-80 gm)--cal 55/ pro 0.6/ carb 15/ fat 0.1
2.2. Snack
2.2.1. Peanut butter (2 tbsp-32 gm)--cal 192/ pro 8/ carb 6/ fat 17 Cracker-saltine (2 cracker-6 gm)--cal 26/ pro 0.6/ carb 4.2/ fat 0.8
2.3. Lunch
2.3.1. Tuna (3 ounce-packed in water)--cal 99/ pro 21/ carb 0/ fat 1 Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7 Cauliflower (1/2 cup)-- cal 14/ pro 1/ carb 2.5/ fat 0 Lettuce salad, cucumber, sweet pepper--cal 94/ pro 4/ carb 21/ fat 0.8 Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat 1.4
2.4. Snack
2.4.1. Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat1 One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1 Celery (per stalk)--cal 9/ pro 0.4/ carb 1.9/ fat 0.1
2.5. Dinner
2.5.1. Beef, top round, broiled (65 gm)--cal 116/ pro 20/ carb 0/ fat 3.3 Sweet potato-medium-baked (114 gm)--cal 103/ pro 2/ carb 24/ fat 0 Portabella mushroom (100 gm)--cal 26/ pro 2.5/ carb 5.1/ fat 0.2 Green beans (one cup)--cal 44/ pro 2.4/ carb 10/ fat 0.4
3. Day 1
3.1. Breakfast
3.1.1. One hard boiled egg--cal 85/ pro7/ carb0/ fat 6 One half grapefruit--cal 52/ pro1/ carb 13/ fat 0 One piece whole wheat toast--cal 69/ pro 3/ carb13/ fat 1
3.2. Snack
3.2.1. Chicken breast roasted, skinless (30 gm)--cal 48/ pro 9/ carb 0/ fat 1 Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1 One small apple--cal 55/ pro 0/ carb 15/ fat 0
3.3. Lunch
3.3.1. Hamburger, lean 5% fat (3 ounce-0 85 gm)--cal 139/ pro 22/ carb 0/ fat 5 Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0 Reduced fat Italian dressing--cal 22/ pro 0/ carb 2/ fat 2
3.4. Snack
3.4.1. Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb 0/ fat 0.5 One piece whole wheat toast (28 gm)--cal 69/ pro 3/ carb 13/ fat 1 Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7
3.5. Dinner
3.5.1. Grilled salmon--cal 281/ pro 39/ carb 0/ fat 12 Asparagus--cal 27/ pro 3/ carb 5/ fat 0 One boiled medium potato (178 gm)--cal 154/ pro 4/ carb 34/ fat 0.3
4. Day 3
4.1. Breakfast
4.1.1. 2 Egg (medium-44gm)--cal 130/ pro 11/ carb 0/ fat 8 Cheese-low fat cheddar or Colby (1 ounce)--cal 49/ pro 7/ carb 1/ fat 2 Peach (medium-98 gm)--cal 38/ pro 0.9/ carb 9/ fat 0.2 One piece whole wheat toast--cal 69/ pro 3/ carb13/ fat 1
4.2. Snack
4.2.1. Tuna (1.5 ounce-packed in water)--cal 49/ pro 10.5/ carb 0/ fat 0.5 Mayonnaise-low calorie (1 tbsp-15 gm)--cal 32/ pro 0/ carb 2.2/ fat 2.7 Dill pikle (large-135 gm)--cal 15/ pro 0.4/ carb 3.1/ fat 0.4 Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb13/ fat 1 Almonds (1/2 ounce-11 nuts-14 gm)--cal 82/ pro 3/ carb 3/ fat 7
4.3. Lunch
4.3.1. Turkey breast roasted, skinless (87 gm)--cal 117/ pro 26/ carb 0/ fat 1 Pita bread (small-28 gm)--cal 74/ pro 3/ carb 15/ fat 1 Broccoli (1/2 cup)--cal 22/ pro 2/ carb 4/ fat 0
4.4. Snack
4.4.1. Boiled egg (large-50 gm)--cal 74/ pro 6.3/ carb 0/ fat 5 Brown rice (1/2 cup cooked)--cal 109/ pro 2.2/ carb 23/ fat 1 Lettuce salad, radish, onion--cal 11/ pro 0/ carb 2/ fat 0 Caesar dressing, low cal (2 tbsp-30 gm)--cal 34/ pro 0/ carb 5.6/ fat
4.5. Dinner
4.5.1. Roast beef (tri-tip) (70 gm)--cal 100/ pro 15/ carb 0/ fat 4 Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 10/ carb 23/ fat 1 Pasta sauce, marinara (1/2 cup-125 gm)--cal 71/ pro 1.8/ carb 10/ fat 2.6 Brussels sprouts (one cup-88 gm)--cal 38/ pro 3/ carb 8/ fat 0.3
5. Day 5
5.1. Breakfast
5.1.1. Whole egg (large)/ 2 whites-scrambled--cal 119/pro 13.3/carb 0/fat 5 Oatmeal (1/2 cup cooked)--cal 75/ pro 2.5/ carb 14/ fat 1.5 Milk 1% (1/2 cup)--cal 59/ pro 5/ carb 6.5/ fat 1.5 Sugar (one teaspoon)--cal 16/ pro 0, carb 4/ fat 0
5.2. Snack
5.2.1. Turkey breast roasted, skinless (43 gm)--cal 58/ pro 13/ carb0/ fat 0.5 Whole wheat bread-one slice (28 gm)--cal 69/ pro 3/ carb 13/ fat 1 Cherries (one cup-with pits)--cal 74/ pro 1.2/ carb 19/ fat 0.2 Walnuts (1/2 ounce-14 gm)--cal 84/ pro 3.5/ carb 1.4/ fat 8.5
5.3. Lunch
5.3.1. Grilled halibut (3 ounce)--cal 119/ pro 23/ carb 0/ fat 2.5 Black beans (1/2 cup cooked)--cal 110/ pro 8/ carb 20/ fat 0.5 Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4 Tomato (medium-123 gm)--cal 26/ pro 1/ carb 6/ fat 0
5.4. Snack
5.4.1. Cheese-low fat cheddar or Colby (2 ounce)--cal 98/ pro 14/ carb 2/ fat 4 Pasta (1.5 ounces dry-42 gm)--cal 123/ pro 10/ carb 23/ fat 1 Asparagus (one cup)--cal 27/ pro 3/ carb 5/ fat 0
5.5. Dinner
5.5.1. Roast beef (tri-tip) (70 gm)--cal 100/ pro 15/ carb 0/ fat 4 One small baked potato (138 gm)--cal 123/ pro 3.2/ carb 27/ fat 0.2 Butter (1 pat-5 gm)--cal 36/ pro 0/ carb 0/ fat 4 Spinach (one cup-30 gm)--cal 7/ pro 1/ carb 1.1/ fat 0