The recipes are quick and tasty! Enjoy!
Sample 2,500 calorie per day menu A
Breakfast
½ cup bran flakes 1 cup 1% milk 1 medium peach 1 whole wheat toast 1 tbsp peanut butter
">Mid
morning meal
½ cup strawberries ½ cup low fat yogurt 1 scoop (2oz) vanilla protein powder 1 cup 1% milk ½
cup orange juice
Lunch
Peach Chicken and Rice
2 oz skinless chicken breast ½ can sliced peaches ½ tsp of cornstarch ½ tsp peeled and grated
ginger 1/4 tsp salt 1/4 cup water chestnuts ½ cup rice (uncooked) ½ cup snow peas ½ tsp extra virgin olive
oil
|
">Mid afternoon meal
3/4 cup 1% cottage cheese ½ can (4oz) can peaches- sliced 1 English muffin 1 tbsp peanut butter
Post workout meal
Power Drink
1 scoop protein powder (2oz) 1 cup orange juice 1 medium banana 1 cup 1% milk ½ tbsp honey
Dinner
Chicken Teriyaki
4 oz skinless chicken breasts 1/3 cup low sodium teriyaki sauce 1/3 cup orange juice 1 tsp
cornstarch 1/3 tsp ginger ½ tbsp extra virgin olive oil 1 ½ cup small broccoli florets 1 can (8 ounces) sliced
water chestnuts 1/4 cup rice (cooked)
|
Cooking Instructions
Peach Chicken and Rice
Cook rice according to package directions. In a medium
skillet, heat oil over medium high heat. Add chicken and cook, turning to brown evenly, until tender, usually 8-12 minutes.
Remove from skillet and keep warm. Meanwhile, drain peaches reserving juice. If necessary, add water to the juices to equal
1/4 cup. Stir in cornstarch, ginger, and salt. Add to the skillet and cook and stir over medium heat until thickened and bubbly,
about 10 minutes. Cook and stir in the peaches and water chestnuts and heat through. On a plate, arrange the rice, snow peas,
and chicken. Spoon sauce over the chicken and serve.
Power Drink
Mix all ingredients in blender.
Chicken Teriyaki
Cut chicken breasts into 1 1/4" pieces; set aside. In a small
mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high
heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer
the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate. Add broccoli to the skillet and
stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring
constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking
until heated through, serve over cooked rice.
Sample 2,500 calorie per day menu B
Breakfast
1 sliced peach ½ cup low fat yogurt 1 scoop (2 oz) vanilla protein powder 1/4 cup blue berries ½
whole wheat bagel 1 tbsp light cream cheese
Mid morning meal
½ cup strawberries ½ cup low fat yogurt 1 scoop (2oz) vanilla protein powder 1 cup 1% milk ½
cup orange juice
Lunch
Salmon Sandwich
½ can salmon 2 tbsp light mayonnaise 1 tsp horseradish 2 green onions-chopped 1 tbsp toasted
pecan-chopped Dash of parsley 2 slices whole wheat toast |
Mid afternoon
meal
3/4 cup 1% cottage cheese ½ can (4 oz) sliced peaches 1 English muffin 1 tbsp peanut butter
Post workout meal
Power Drink
1 scoop protein powder (2oz) 1 cup orange juice 1 medium banana 1 cup 1% milk ½ tbsp honey
Dinner
Spaghetti
2 oz lean beef 1 oz spaghetti 1 slice whole wheat bread 1/4 cup pasta sauce 1/4 onion-
sliced ½ cup mushrooms 1 tsp light margarine |
Cooking Instructions
Salmon Sandwich
In a bowl, flake salmon, remove skin. Mash bones with salmon.
Stir in mayonnaise, horseradish, onion, pecans and parsley. Serve on whole wheat bread.
Power Drink
Mix all ingredients in a blender
Sample 3,500 calorie per day menu A
Breakfast
1 sliced peach 1 cup low fat vanilla yogurt 1 scoop (2 oz) vanilla protein powder ½ cup blueberries ½
whole wheat bagel 1 tbsp light cream cheese
Mid morning meal
1 cup strawberries 1 cup low fat yogurt 1 scoop (2oz) vanilla protein powder 1 cup 1% milk 1
cup orange juice
Lunch
Tuna Sandwich
½ cup tuna 2 whole wheat slices of bread 1/4 cup diced celery 2 tbsp light mayonnaise 1/4
cup brown rice 1 tsp light mayonnaise 2 romaine lettuce leaves 1 cup cucumber 1 tbsp chopped parsley 1 tbsp
chopped chives 1 cube soup base
|
Mid afternoon
meal
1 whole wheat bagel 1 tbsp peanut butter 1 cup cottage cheese ½ cup strawberries
Post workout meal
Power Drink
1 scoop protein powder (2oz) 1 cup orange juice 1 medium banana 1 cup 1% milk ½ tbsp honey
Dinner
Chicken Teriyaki
4 oz skinless chicken breasts 1/3 cup low sodium teriyaki sauce 1/3 cup orange juice 1 tsp
cornstarch 1/3 tsp ginger ½ tbsp extra virgin olive oil 1 ½ cup small broccoli florets 1 can (8oz) sliced water
chest nuts ½ cup rice (cooked) |
Cooking Instructions
Tuna Sandwich
Cook brown rice according to label instructions but add a cube of
soup base to taste once the rice and water start to boil. Meanwhile, mix tuna, celery, lemon juice, and mayonnaise. Mix well
until creamy. Add chives and parsley. Spread on whole wheat bread. Add lettuce. Serve with cucumber and rice.
Power Drink
Mix all ingredients in blender.
Chicken Teriyaki
Cut chicken breasts into 1 1/4" pieces; set aside. In a small
mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high
heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer
the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate. Add broccoli to the skillet and
stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring
constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking
until heated through, serve over cooked rice.
Sample 3,500 calorie per day menu B
Breakfast
Cinnamon 1 cup cottage cheese ½ cup yogurt ½ cup applesauce 1 cup blueberries 12
almonds ½ cup orange juice
Mid morning meal
1 cup strawberries 1 cup low fat yogurt 1 scoop (2oz) vanilla protein powder 1 cup 1% milk 1
cup orange juice
Lunch
Lean Roast Beef Sub
6 " whole wheat bun 4 ounces lean roast beef 1 cup lettuce 1 tomato cut into slices ½
oz low fat cheddar cheese 2 tbsp mustard
|
Mid afternoon meal
1 whole wheat bagel 1 tbsp peanut butter 1 cup cottage cheese ½ cup strawberries
Post workout meal
Power Drink
1 scoop protein powder (2oz) 1 cup orange juice 1 medium banana 1 cup 1% milk ½
tbsp honey
Dinner
Chicken and Herbs
4 ounces skinless/boneless chicken breast Dash of lemon and herb seasoning 2 tbsp
chopped onion 1 oz egg whites 2/3 cup brown rice (cooked) 1 tsp low sodium soy sauce 1/4 cup green pepper |
Cooking Instructions
Lean Roast Beef Sub
Add roast beef, tomato, lettuce, cheese, and mustard to whole
wheat bun. Serve with orange juice.
Power Drink
Mix all ingredients in blender.
Chicken and Herbs
Pre heat oven to 350 degrees. Spray a 10" by 12" baking dish
with pam. Place the chicken in the baking dish and sprinkle with lemon and herb seasoning. Bake for 45-55 minutes, or until
the chicken is golden and cooked through. Meanwhile. In a medium sized skillet, add onions and peppes and fry until brown.
Stir in rice, egg whites and soy sauce, saute until golden brown.
Sample 4,500 calorie per day menu A
Breakfast
Cream of Wheat and Grapefruit
1 grape fruit ½ cup cream of wheat 1 ½ cup 1% milk 1 tbsp brown sugar ½ English muffin 2
tbsp light cream cheese 150 g egg whites
Mid morning meal
1 cup strawberries 1 cup low fat yogurt 1 scoop (2oz) vanilla protein powder 1 ½ cup 1% milk 1
½ cup orange juice
Lunch
Turkey Tortillas
2 tbsp light mayonnaise 1 tbsp dijon mustard 1 medium apple- cut into strips ½ tsp lemon juice 2
whole wheat tortillas 4 romaine lettuce leaves 4 oz turkey breast- sliced 2 thin green onions or chives 1/4 cup
grated carrot
|
Mid afternoon meal
1 whole wheat bagel 1 tbsp peanut butter 1 cup cottage cheese ½ cup strawberries
Post workout meal
1 scoop protein powder (2oz) 1 ½ cup orange juice 1 medium banana 1 ½ cup 1%
milk ½ tbsp honey
Dinner
Glazed Pork Chops
4 oz lean centre cut pork chops ½ cup white rice ½ tsp Mrs. Dash 1 tsp mustard
2 tbsp brown sugar ½ tsp cinnamon ½ tsp basil 8 baby carrots 1 cup 1% milk |
Cooking Instructions
Cream of Wheat and Grapefruit
Cook cream of wheat according to package directions
but use ½ cup of milk with 2/3 cups of water. Scramble egg whites in a non stick skillet and add a dash of pepper and salt
for seasoning.Lightly toast English muffin and top with cream cheese. Add brown sugar to cream of wheat to taste after cooking
is done. Serve cream of wheat with English muffin and 1 cup of milk to drink.
Turkey Tortillas
Combine mayonnaise and mustard. In a small bowl, toss apple with
lemon juice. Spread a generous tbsp mayo mixture over each tortilla, layer a lettuce leaf and 2 oz turkey on top. Place 1
green onion 2 tbsp grated carrot and one quarter on apple strips at one end of tortilla. Roll up, jelly roll fashion secure
with wooden pick, if necessary.
Power Drink
Mix all ingredients in blender.
Glazed Pork Chops
Pre heat oven to broil. Place chops in an oven safe baking dish.
Broil until meat is white in color. Cook rice according to package directions. Rinse carrots under cold water. Mix carrots,
spice, and 1/4 water in a medium pot. Set aside. Remove chops from the oven and flip them over. Reduce oven heat to 350 degrees
Fahrenheit. Mix mustard, brown sugar, cinnamon and basil. Take chops out of oven and spread with mustard mixture. Return the
chops to the oven and reduce the temperature. Bring vegetables to a boil, and simmer until both the chops and rice are done.
Once chops are done, serve with rice and vegetables.
Sample 4,500 calorie per day menu B
Breakfast
Power Oatmeal
60 g oatmeal 200 ml egg whites 1 tbsp raisins 1 cup 2% milk 1 tbsp brown sugar 1 cup
orange juice
Mid morning meal
1 cup strawberries 1 cup low fat yogurt 1 scoop (2oz) vanilla protein powder 1 ½ cup 1% milk 1
½ cup orange juice
Lunch
Chicken Roll Ups
3 oz sliced chicken breast- deli style 2 tbsp light mayonnaise 2 large whole wheat tortillas dash
of lemon juice 2 oz low fat cheddar cheese 1/4 cup red pepper 1/4 cup tomato sliced cubes 1/4 cup romaine lettuce
|
Mid afternoon meal
1 whole wheat bagel 1 tbsp peanut butter 1 cup cottage cheese ½ cup strawberries
Post workout meal
1 scoop protein powder (2oz) 1 ½ cup orange juice 1 medium banana 1 ½ cup 1%
milk ½ tbsp honey
Dinner
Rainbow Trout
4 ounces of rainbow trout 1/4 cup onions Dash pepper 1 tbsp Parmesan-dried
½ cup brown rice 7 oz broccoli florets ½ cup corn 1 clove garlic- divide into individual parts 1 cube
vegetable base 1 ½ cup cold water 1 cup of 1% milk |
Cooking Instructions
Power OatmealGradually stir oats into boiling milk. Cook for about 3-5 minutes. Stir
occasionally add egg whites and stir until fluffy. Cover and remove from heat. Let stand a few minutes and add brown sugar
and raisins.
Chicken Roll Ups Spread ranch dressing over tortillas. Spread a layer of cooked chicken
over tortillas. Drizzle with a little lemon juice. Top with cheese and red pepper, tomatoes and lettuce leaves. Sprinkle with
black pepper. Roll up, jelly roll fashion and secure with a wooden pick if necessary
Power DrinkMix all ingredients in blender.
Rainbow TroutPour rice into medium sized cooking pot and add water and soup base.
Heat until the water boils and then reduce heat to simmer. Cover and do not stir. Set timer for 30-40 minutes. Preheat oven
to 350 degrees. Wash trout and lay on a slice of tinfoil. Add lemon and sprinkle cheese over trout. Add pepper and wrap trout
in the tinfoil. Place trout on a cooking tray and put into over for 20-30 minutes. Cut broccoli into bite sized pieces and
wash. Put broccoli into a small cooking pot along with garlic and 1/4 cup of cold water. Heat until the water boils and reduce
heat and simmer cover for 5-8 minutes. Serve trout, broccoli and rice hot.