Daily meal plan, 1265 calories
Omelet - Soup/Chicken - Steak. Great for a high-activity day.
| meal/item/portion | pro. | carb. | fat | cal. |
| BREAKFAST | pro. | carb. | fat | cal. |
| Mostly Egg White Omelette | ||||
| 2 egg whites | 6 | T | 0 | 20 |
| 1 whole egg | 6 | T | 6 | 80 |
| 6 slices Hillshire Farm Deli Select 97% Fat Free Ham | 10 | 2 | 1.5 | 60 |
| 2 mushrooms sliced | T | T | T | T |
| 2 chopped green onions | T | T | T | 0 |
| 2 tsp. Canola oil | 0 | 10 | 0 | 90 |
| recipe subtotal | 22 | 12 | 7.5 | 250 |
| 8 oz. (1 cup) non-fat milk | 9 | 13 | 0 | 85 |
| Orange, 1/2 medium | 1 | 8 | 0 | 32 |
| Coffee or Tea (w/o sugar or milk) | 0 | 0 | 0 | 0 |
| Breakfast Total | 32 | 33 | 7.5 | 367 |
| calories by nutrient | 128 | 132 | 67.5 | |
| approximate percentages | 35% | 36% | 18% | |
| LUNCH | pro. | carb. | fat | cal. |
| 1 c. Progresso French Onion Soup | 2 | 19 | 2 | 100 |
| 4 oz. Grilled Chicken Breast | 28 | 0 | 2 | 144 |
| 1 slice Orowheat bread | 1.5 | 8.5 | 0.5 | 45 |
| 3 steamed asparagus spears | 1 | 5 | T | 20 |
| Lunch Total | 32.5 | 32.5 | 4.5 | 309 |
| calories by nutrient | 130 | 130 | 40.5 | |
| approximate percentages | 42% | 42% | 13% | |
| SNACK | pro. | carb. | fat | cal. |
| Dannon Lite-n-Fit no-fat blended yogurt | 8 | 16 | 0 | 100 |
| Snack Total | 8 | 16 | 0 | 100 |
| DINNER | pro. | carb. | fat | cal. |
| Peppered Flank Steak (5 oz.) | 38 | 2 | 19 | 335 |
| "Twice-cooked" new potato w/ 1 tsp olive oil | 2 | 17 | 5 | 117 |
| Large Spring greens salad w/ lo-cal/lo-fat dressing | ||||
| 1/3 bag Ready Pac Spring Mix salad (bag=5 oz) | 1 | 2 | 0 | 12 |
| 2 tbs. Bernstein’s Light Fantastico Cheese Fantastico Dressing | 1 | 3 | 1.5 | 25 |
| 6 mushrooms sliced | T | T | T | T |
| recipe subtotal | 2 | 5 | 1.5 | 37 |
| Dinner Total | 42 | 24 | 25.5 | 489 |
| calories by nutrient | 168 | 96 | 229.5 | |
| approximate percentages | 34% | 20% | 47% | |
| Daily Total | 114.5 | 105.5 | 37.5 | 1265 |
| calories by nutrient | 458 | 422 | 337.5 | |
| approximate percentages | 36% | 33% | 27% |