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Turbocharged Plan, Level 1: Sample Week Meal Plan for Men

2 of 5

The plan is perfect for the man who wants quick and permanent results. Level 1 is designed to last for only two weeks. At the end of these two weeks, you want to move into Level 2.

Day 1

Breakfast

Breadless Breakfast Quiche, 2 servings

Equals 2 vegetables, 4 ounces protein, 2 fats

Snack

1 cup lowfat plain yogurt topped with 1 cup blackberries

Equals 1 milk, 1 fruit

Lunch

Tuna and Salsa Stuffed Pepper, 2 servings

Equals 2 vegetables, 4 ounces protein

Snack

[Credit: ©iStockphoto.com/Elena Elisseeva 2009]
Credit: ©iStockphoto.com/Elena Elisseeva 2009

18 almonds

Equals 3 fats

Dinner

6 ounces chicken breast, grilled

10 asparagus spears (5 inches long), steamed and drizzled with 1 teaspoon olive oil

1 small sweet potato topped with 2 teaspoons olive oil-based spread

1 cup lowfat or fat-free milk

Equals 2 vegetables, 1 starchy vegetable, 1 milk, 6 ounces protein, 3 fats

Day 2

Breakfast

2 eggs, scrambled

1/2 cup diced potatoes, sautéed in 1 teaspoon olive oil

1 cup lowfat plain yogurt

Equals 1 starchy vegetable, 2 ounces protein, 1 fat

Snack

Belly-Blasting Berry Smoothie

Equals 1 fruit, 1 milk, 1 fat

Lunch

Grilled Chicken Salad

Equals 1.5 vegetables, 4 ounces protein, 2.5 fats

Snack

1 cup raw celery sticks topped with 5 teaspoons natural peanut butter

Equals 1 vegetable, 2.5 fats

Dinner

8 ounces flank steak, grilled or broiled

1 cup green beans, sautéed in 1 teaspoon olive oil

Equals 2 vegetables, 8 ounces protein, 1 fat

Day 3

Breakfast

Tropical Yogurt Parfait

Equals 1 fruit, 1 milk, 2 fats

Snack

1/2 cup edamame (fresh or dry roasted)

Equals 2 ounces protein

Lunch

4 ounces turkey breast, baked

1 medium ear of corn coated with 2 teaspoons olive oil-based spread

1 cup steamed broccoli

1 cup lowfat or fat-free milk or yogurt

Equals 2 vegetables, 1 starchy vegetable, 1 milk, 4 ounces protein, 2 fats

Snack

1 cup raw carrot sticks topped with 4 tablespoons hummus

Equals 1 vegetable, 2 fats

Dinner

Belly-Friendly Chicken Marsala, 2 servings

1 cup cauliflower, sautéed in 2 teaspoons olive oil

Equals 4 vegetables, 8 ounces protein, 2 fats

Day 4

Breakfast

1 medium apple, sliced and topped with 6 teaspoons natural almond butter

Equals 1 fruit, 3 fats

Snack

2 cups low-fat plain yogurt topped with 2 tablespoons chopped walnuts and 1 tablespoon cinnamon

Equals 2 milk, 2 fats

Lunch

Turkey Burger with Sweet Potato Fries (replace hamburger bun with a bed of lettuce or spinach leaves)

Equals 1 vegetable, 1 starchy vegetable, 4 ounces protein, 1 fat

Snack

1 cup raw bell pepper slices

2 ounces low-fat cheese

Equals 1 vegetable, 2 ounces protein

Dinner

Herb-Roasted Salmon, 2 servings

1 cup summer squash slices, steamed

Equals 2 vegetables, 8 ounces protein, 2 fats

Day 5

Breakfast

Veggie-Egg Muffin

Half a grapefruit

1 cup lowfat plain yogurt topped with 6 almonds

Equals 1/2 vegetable, 1 fruit, 1 milk, 2 ounces protein, 1 fat

Snack

30 pistachio nuts

Equals 3 fats

Lunch

Chicken Cordon Bleu, 2 servings

1-1/2 cups zucchini slices, sautéed in 2 teaspoons olive oil

Equals 3 vegetables, 8 ounces protein, 2 fats

Snack

1 cup lowfat plain yogurt topped with 2 tablespoons chopped walnuts

Equals 1 milk, 2 fats

Dinner

Roasted Pork Tenderloin with Vegetables

Equals 1 vegetable, 1 starchy vegetable, 4 ounces protein

Day 6

Breakfast

Omelet made with 1 cup egg substitute (or 8 egg whites), 1 ounce lowfat cheese, and 1/2 cup chopped onions and bell peppers that were sautéed in 1 teaspoon olive oil

Equals 1 vegetable, 5 ounces protein, 1 fat

Snack

Half a pomegranate

1 cup lowfat plain yogurt topped with 6 almonds

Equals 1 fruit, 1 milk, 1 fat

Lunch

Portobello Mushroom Salad

1 cup fat-free or lowfat milk

Equals 2.5 vegetables, 1 milk, 1.5 fats

Snack

Half an avocado

Equals 2 fats

Dinner

9 ounces salmon, grilled or broiled and drizzled with 1/2 teaspoon olive oil

1/2 cup peas, steamed

1 cup bell pepper slices, sautéed in 2 teaspoons olive oil

Equals 2 vegetables, 1 starchy vegetable, 9 ounces protein, 2.5 fats

Day 7

Breakfast

1 cup lowfat yogurt topped with 1/4 cup dried tart cherries and 2 tablespoons chopped almonds

Equals 1 fruit, 1 milk, 2 fats

Snack

2 hard-boiled eggs

Equals 2 ounces protein

Lunch

Belly-Beating Bean Burrito (wrap burrito in lettuce leaves instead of a tortilla)

Equals 2 vegetables, 1 starchy vegetable, 1 ounce protein, 1 fat

Snack

1 medium tomato, sliced

3 ounces fresh mozzarella, sliced

Equals 1 vegetable, 3 ounces protein, 3 fats

Dinner

Walnut-Encrusted Flounder, 2 servings

1 cup carrots, steamed

1 cup fat-free or lowfat milk

Equals 2 vegetables, 1 milk, 8 ounces protein, 2 fats


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