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Turbocharged Plan, Level 2: Sample Week Meal Plan for Men

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Level 2 of the Turbocharged plan increases your intake of healthy carbohydrates to ensure adequate energy throughout your weight loss efforts. The added carbs also increase your food options to encourage variety with your meal plan and prevent boredom. As healthy carbohydrates are reintroduced, protein and fat intake decrease slightly.

Day 1

Breakfast

Banana-Almond Breakfast Toast

1 cup fat-free or low-fat milk

Equals 1 fruit, 1 milk, 1 starch, 1 ounce protein, 1 fat

Snack

Baked Apple

1 cup lowfat plain yogurt

Equals 1 fruit, 1 milk

Lunch

6 ounces flounder, grilled or broiled

1 cup frozen spinach, thawed and sautéed in 2 teaspoons olive oil

1 cup cooked whole-grain pasta

Equals 2 vegetables, 2 starches, 6 ounces protein, 2 fats

Snack

1 cup raw celery sticks topped with 4 teaspoons natural peanut butter

Equals 1 vegetable, 2 fats

Dinner

Low-Calorie Chicken Parmesan

1 cup Brussels sprouts, sautéed in 2 teaspoons olive oil

Equals 2 vegetables, 0.5 starch, 5 ounces protein, 2 fats

Snack

1-1/2 cups air-popped popcorn

Equals 0.5 starch

Day 2

Breakfast

Waistline-Slimming Omelet

1/2 cup mandarin oranges

1 slice 100% whole-grain bread topped with 1 teaspoon olive oil-based spread

Equals 1 vegetable, 0.5 fruit, 1 starch, 3 ounces protein, 2 fats

Snack

Belly-Blasting Trail Mix

Equals 0.5 fruit, 1 starch, 2 fats

Lunch

Shockingly Healthy (and Easy!) Calzone

Equals 1 vegetable, 1 starch, 2 ounces protein

Snack

Smoothie made with 1 cup low-fat yogurt, 1 cup mixed berries, and 1 tablespoon flaxseed

Equals 1 milk, 1 fruit, 1 fat

Dinner

7 ounces pork tenderloin, grilled or broiled

1/2 cup carrots, sautéed in 1 teaspoon olive oil

1/2 cup zucchini slices, sautéed in 1 teaspoon olive oil

1/2 cup cooked quinoa

1 cup fat-free or lowfat milk

Equals 2 vegetables, 1 milk, 1 starch, 7 ounces protein, 2 fats

Day 3

Breakfast

Quick and Belly-Friendly Cold Cereal with Fruit

Equals 1 fruit, 1 milk, 2 starches

Snack

[Credit: iStockphoto.com/biffspandex 2008]
Credit: iStockphoto.com/biffspandex 2008

1 cup raw carrot sticks

4 tablespoons hummus spread on 6 whole-grain crackers

Equals 1 vegetable, 1 starch, 2 fats

Lunch

Spicy Shrimp Kabobs

2 cups salad tossed with 3 tablespoons vinaigrette dressing

Equals 3 vegetables, 4 ounces protein, 3 fats

Snack

1 cup low-fat plain yogurt topped with 1 cup raspberries

Equals 1 milk, 1 fruit

Dinner

8 ounces flounder, sautéed in 1 teaspoon olive oil

1 cup frozen kale, thawed and sautéed in 1 teaspoon olive oil

1/2 cup corn, steamed

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

Day 4

Breakfast

Bean, Ham, and Cheese Breakfast Burrito

Equals 2 starches, 4 ounces protein, 1 fat

Snack

1 cup diced papaya

12 almonds

Equals 1 fruit, 2 fats

Lunch

4 ounces chicken breast, grilled or broiled

1 cup chopped vegetables (onions, bell peppers, and mushrooms), stir-fried in 2 teaspoons olive oil

2/3 cup brown rice, cooked

Equals 2 vegetables, 2 starches, 4 ounces protein, 2 fats

Snack

1 cup low-fat plain yogurt

1 cup grapes

Equals 1 milk, 1 fruit

Dinner

4 ounces London broil, grilled or broiled

1 cup green beans, sautéed in 2 teaspoons olive oil

1 cup fat-free or low-fat milk

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

Day 5

Breakfast

1 cup blackberries

1/2 cup lowfat cottage cheese

1 tablespoon chopped walnuts

Equals 1 fruit, 2 ounces protein, 1 fat

Snack

1 small banana

1/4 cup edamame (fresh or dry roasted)

Equals 1 fruit, 1 ounce protein

Lunch

Hummus and Avocado Sandwich

1 cup lowfat plain yogurt

Equals 1 vegetable, 1 milk, 2 starches, 3 fats

Snack

1 cup raw carrot sticks

1 hard-boiled egg

Equals 1 vegetable, 1 ounce protein

Dinner

Pepper Steak with Fresh Vegetables, 2 servings

1 large sweet potato topped with 1 teaspoon olive oil-based spread

1 cup fat-free or lowfat milk

Equals 4 vegetables, 1 milk, 2 starches, 8 ounces protein, 3 fats

Day 6

Breakfast

Veggie-Egg Muffins, 2 servings

1 cup lowfat plain yogurt

18 almonds

Equals 1 vegetable, 1 milk, 4 ounces protein, 3 fats

Snack

Chocolate-Drizzled Strawberries

Equals 1 fruit, 0.5 starch

Lunch

Hot and Spicy Vegetarian Chili

Equals 1.5 vegetables, 1.5 starches, 2 ounces protein, 1 fat

Snack

1/2 cup lowfat cottage cheese

1/2 cup pineapple

Equals 1 fruit, 2 ounces protein

Dinner

4 ounces chicken breast, grilled or broiled

1 cup chopped bell peppers, 1/2 cup chopped mushrooms, 1/2 cup chopped onions, stir-fried in 1 tablespoon soy sauce and 1 tablespoon olive oil

2/3 cup cooked wild rice

1 cup fat-free or low-fat milk

Equals 2 vegetables, 1 milk, 2 starches, 4 ounces protein, 3 fats

Day 7

Breakfast

1 cup liquid egg substitute (or 8 egg whites), scrambled

Yogurt parfait made with 1 cup lowfat yogurt, 1 cup mixed berries, and 1 tablespoon chopped walnuts

Equals 1 fruit, 1 milk, 4 ounces protein, 1 fat

Snack

1 medium plum

1 stick low-fat string cheese

Equals 1 fruit, 1 ounce protein

Lunch

Herb-Roasted Salmon

1 cup frozen spinach, thawed and sautéed in 1 teaspoon olive oil

Equals 2 vegetables, 4 ounces protein, 2 fats

Snack

1 cup low-fat plain yogurt

1/4 cup soy nuts

Equals 1 milk, 1 ounce protein

Dinner

Whole-Grain Bruschetta Pizza, 2 servings

2 cups salad tossed with 2 tablespoons balsamic vinegar and 2 teaspoons olive oil

Equals 4 vegetables, 4 starches, 2 ounces protein, 4 fats


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