Welcome to week two of the Summer Body Shape-Up Community Challenge. Here's your meal plan from nutritionist Sophie Pachella. Each day, you'll be eating an average of 1500 calories. To find out more about the basis of the meal plan, who should eat more than 1500 calories, substitutions you can make on it and get Sophie's eating tips for success on the plan, click here.
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Monday (low-carb day)
Breakfast
1 cup Kashi High Protein High Fiber cereal with 1/2 cup skim milk (optional: Add 1/2 cup Fiber One cereal to the Kashi cereal for extra fiber)
Snack
2 reduced-fat string cheese sticks and 10 almonds
Lunch
6 ounces of baked chicken breast with 1/2 medium sweet potato and 1 cup veggies
Snack
hummus with cut veggies to dip (Pick your favorite--red pepper strips, cucumber, carrots, etc.)
Dinner
5 ounce grilled turkey burger, 2 cups mixed roasted vegetables (Toss with tarragon and garlic powder and roast at 400 degrees until crisp)
Snack
1 tbsp natural peanut butter
Tuesday
Breakfast
5 scrambled egg whites with 2 ounces of low-fat feta cheese, 1 fruit of your choice
Snack
1 banana with 1/2 tbsp peanut butter
Lunch
Mixed salad (Get a wide variety of veggies in there) with 5 ounces of tuna. Dress with vinaigrette made with balsamic vinegar, Dijon mustard and 1 tbsp ground flaxseed
Snack
¾ cup low-fat cottage cheese with 12 medium strawberries, diced
Dinner
Egg frittata: 6 egg whites (or 1 cup of egg substitute) mixed with 1/4 cup low-fat cheese, sautéed onions and mushrooms, and 2 tbsp of chopped ham (or turkey bacon). Bake until set either as 1 large frittata or in 3 muffin cups. Serve with a side salad.
Snack
12 almonds
Wednesday
Breakfast
1 whole wheat wrap with 1/2 tbsp peanut butter and half a banana (sliced) rolled up.
Snack
Cheesecake: 1/2 cup of cottage cheese blended with 1/2 package sugar-free cheesecake or pistachio flavored Jell-O powder (Blend on high speed until completely smooth and freeze for 15 minutes before serving)
Lunch
6-ounce ground lean beef burger on a toasted whole grain bread and 1 cup of sweet potato fries
(Optional: 1 slice non-fat cheese, onion and tomato)
Snack
100-calorie serving of soy chips with 1/2 cup of salsa
Dinner
Peanut sesame noodles (2 cups of Barilla Plus pasta with 1 cup of mixed frozen Asian stir-fry vegetables. Dress with 1/2 tbsp peanut butter mixed with 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp red pepper flakes, a few drops of sesame oil and enough water or skim milk to reach a thick dressing consistency.)
Snack
Blend together: 1/2 tbsp peanut butter, 1/2 cup cottage cheese and 1/3 small banana
or have 2 tbsp of chocolate chips and a dozen nuts
Thursday
Breakfast
1 inch slice high protein banana bread, One 6-ounce 0% Greek yogurt
Snack
1/3 cup hummus with 1 cup veggies to dip. 1 fruit of your choice
Lunch
Egg salad: 5 egg whites mashed with 1/3 small avocado and seasonings of your choice
Snack
100-calorie bag of popcorn, sprayed with no-calorie butter spray and tossed with 1 tbsp protein powder (any flavor)
Dinner
4 or 5 ounces of grilled chicken breast, stir fried with mixed veggies and a light seasoning of herbs
Snack
12 almonds and 1 sugar-free hot cocoa
Friday (low-carb day)
Breakfast
1 hard boiled egg, 2 reduced-fat string cheese sticks
Snack
12 Almonds and 1/2 cup of sugar-free fat-free Jell-O pudding (any flavor)
Lunch
Turkey Lettuce Wraps: Cook 4 to 5 ounces of lean ground turkey with seasonings of choice, fill two crisp lettuce leaves with turkey, shredded lettuce and tomatoes and 1 tbsp of Parmesan cheese. Roll up and eat.
Snack
1 small bag soy ships and ½ cup of salsa
Dinner
5 ounces of salmon and 2 cups roasted vegetables
Snack
1 1/2 tbsp of peanut butter
Saturday
Breakfast
2 slices of whole-grain high-fiber toast, with non-fat cream cheese and/or sugar-free jelly
Snack
1 banana with 1 tbsp peanut butter
Lunch
Stuffed wrap: Fill a whole wheat wrap or pita with ¼ avocado, sprouts, tomatoes, and 2 TBSP hummus or low fat cheese. (Optional: condiments such as non fat mayo, red onions)
Snack
3/4 cup of low-fat cottage cheese, ½ cup of berries
Dinner
2 cups of spaghetti squash topped with tomato sauce, 4 ounces of ground turkey and mixed veggies and 1 tbsp Parmesan cheese
Snack
12 almonds
Sunday
Breakfast
Baked French Toast: (recipe serves two) In a bowl, combine 6 slices light wheat bread with 1 cup egg beaters and ¼ cup of fat-free evaporated milk (not sweetened condensed). Add sweetener and nutmeg and cinnamon to taste mix well and allow to soak for at least 1 hour. Spray a small baking dish (preferably glass) with Pam and pour mixture in. Bake till golden. Serve with sugar-free syrup
Snack
1 inch slice of high-protein banana bread
Lunch
Large mixed salad with lots of vegetables, 3 ounces of tuna (or 5 hard boiled egg whites). Dress as usual.
Snack
1 cup skim milk with 2 tbsp cocoa powder and sweetener with ½ small frozen banana, whipped in blender as a smoothie
Dinner
6 ounces of lean beef strips, stir-fried with 1 bag mixed Asian vegetables and 1 tsp each ginger and red pepper flakes
Snack
15 almonds and 1 tbsp semi-sweet chocolate chips
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