YOUR MEAL PLAN

Monday

Breakfast – Open-faced scrambled egg sandwich

Protein Carbs Fat Calories
1 whole egg 6 0 5 71
1/2 cup egg whites scrambled 13 1 0 63
8 asparagus spears 4 7 0 40
1 slice Ezekiel bread 4 15 1 80

Lunch – Greek Chicken Salad

Protein Carbs Fat Calories
4 oz grilled chicken breast, no skin 35 0 4 171
1/2 cup quinoa, cooked 2 21 0 95
1/2 cup red onion 2 8 0 64
5 black olives, sliced 0 1 3 25
1/2 cup chopped tomato 3 14 0 65
1/2 cup chopped cucumber 0 2 0 8
1 oz low-fat feta cheese 5 0 4 50
1 tbsp balsamic vinegar 0 3 0 15

Dinner – Lemon Halibut with Rice

Protein Carbs Fat Calories
1 cup brown rice 5 45 2 216
5 oz grilled halibut 32 0 2 157
1 cup steamed broccoli 3 6 0 30

*add a tsp of dill to season and fresh lemon juice

Snack – Fruit & Almonds

Protein Carbs Fat Calories
1 cup green grapes 1 16 0 62
20 unsalted almonds 6 6 14 164
Protein Carbs Fat Calories
Daily Total 126 150 35 1387
Tuesday

Breakfast – Oatmeal with Berries + shake

Protein Carbs Fat Calories
1 cup cooked oatmeal 5 27 3 150
1/2 cup blueberries 1 11 0 42
1 tbsp sunflower seeds 2 2 5 55
1 scoop whey isolate protein 26 6 2 150
2 cups almond milk 2 4 8 80
150 ml water, 1/2 cup ice

Lunch – Turkey Dijon Pita and fruit

Protein Carbs Fat Calories
1 x 6″ whole wheat pita 6 32 1 160
4 oz turkey breast 23 1 4 129
1 oz low-fat shredded mozzarella cheese 8 1 6 80
1 cup romaine lettuce 1 1 0 8
1/2 cup shredded carrots 0 3 0 10
1 tsp Dijon mustard 0 0 0 5
2 clementines 1 18 0 70

Dinner – Tofu Stir Fry with Quinoa

Protein Carbs Fat Calories
1/4 cup quinoa 3 30 1 71
1/2 cup of grilled tofu (1/2″ cubes) 8 3 5 75
1/2 cup sliced onion 1 7 0 32
1/2 cup chopped red pepper 1 7 0 30
1/2 cup chopped green pepper 1 4 0 15
1 cup bean sprouts 2 2 0 14
1 tbsp low-sodium soy sauce 1 3 0 15

*add a 1 tbsp ground ginger or fresh herbs

Snack – Rice Cakes with Peanut Butter

Protein Carbs Fat Calories
2 rice cakes, plain 2 14 0 70
1 tbsp natural peanut butter (1/2 per cake) 4 3 7 90
Protein Carbs Fat Calories
Daily Total 98 179 42 1351
Wednesday

Breakfast – Chocolate banana smoothie

Protein Carbs Fat Calories
1 scoop chocolate protein powder 26 6 2 150
1 banana 1 29 0 110
1 tbsp ground flaxseed 1 2 3 37
2 cups almond milk 2 4 8 80
150 ml water, 1/2 cup ice

Lunch – Quinoa & Kale Chicken Salad

Protein Carbs Fat Calories
1/4 cup quinoa 4 20 2 111
4 oz grilled chicken breast, no skin 35 0 4 171
2 cups kale 2 7 0 33
1 cup strawberries, sliced 1 13 1 53
1/4 ripe avocado, sliced 1 4 7 40
1 tbsp raspberry vinaigrette 0 3 2 30

Dinner – Steak & Potato

Protein Carbs Fat Calories
1 medium baked potato 4 37 0 161
4 oz sirloin steak, sliced in strips 34 0 5 189
1 cup snap peas 2 6 0 35
1/2 cup sliced onion 1 7 0 32
1 tbsp low-sodium soy sauce

*add 1 clove of minced garlic

Snack – Flatbread Crackers & Cottage Cheese

Protein Carbs Fat Calories
2 flatbread crackers 4 22 0 120
1/2 cup low fat cottage cheese 14 3 2 82
Protein Carbs Fat Calories
Daily Total 132 163 36 1434
Thursday

Breakfast – Berry Parfait

Protein Carbs Fat Calories
1 cup low-fat plain yogurt 24 6 0 134
1/4 cup oats, raw 3 16 2 83
1 tbsp sunflower seeds 2 2 5 55
1/4 cup strawberries 0 3 0 13
1/4 cup blueberries 0 5 0 21

Lunch – Whole Wheat Pasta with Chicken

Protein Carbs Fat Calories
4 oz grilled chicken breast, no skin 35 0 4 171
1 cup whole wheat pasta, cooked 7 41 1 210
1/2 cup tomato sauce 0 8 0 40
1 cup spinach, chopped 0 1 0 7
1 clove garlic

Dinner – Salmon with Green Beans and Rice

Protein Carbs Fat Calories
4 oz salmon 31 0 9 208
1 cup green beans 2 10 0 44
1 tbsp slivered almonds 2 1 4 45
1/2 cup cooked brown rice 3 23 1 110

*1 tsp dill to season salmon

Snack

Protein Carbs Fat Calories
1 scoop whey isolate protein 26 6 2 150
1 medium green apple 0 22 0 72
Protein Carbs Fat Calories
Daily Total 135 144 27 1363
Friday

Breakfast – Breakfast Sandwich

Protein Carbs Fat Calories
1 whole wheat English muffin 10 44 2 221
1 egg, cooked over easy 6 1 5 78
2 slices of tomato 0 1 0 17

Lunch -Tuna Salad Pita

Protein Carbs Fat Calories
1 x 6″ whole wheat pita 6 32 1 160
1/2 can tuna packed in water 21 0 1 97
1/2 cup diced celery 0 1 0 10
1/2 cup diced onion 1 7 0 32
1 tbsp light mayonnaise 0 1 4 35

*mix mayonnaise, onion, celery with tuna

Dinner – Tacos (makes 2 tacos)

Protein Carbs Fat Calories
2 whole wheat tortilla shells 8 13 4 100
4 oz lean ground beef 25 0 3 128
1 cup shredded lettuce 0 2 0 7
1/4 cup diced tomato 2 7 0 33
1/4 cup black beans 4 10 0 57
1 tbsp fat-free, plain Greek yogurt (mix to make tuna salad) 1 1 0 8
1 tbsp salsa 1 2 0 10

Snack

Protein Carbs Fat Calories
1 cup low-fat plain yogurt 24 6 0 134
1 peach 1 14 0 59
20 cashews 5 17 14 175
Protein Carbs Fat Calories
Daily Total 115 158 35 1361
Saturday

Breakfast – Strawberry Smoothie

Protein Carbs Fat Calories
1 scoop whey isolate protein 26 6 2 150
1 cup strawberries, sliced 4 28 0 52
2 cups almond milk 2 4 8 80
1 tbsp ground flaxseed 1 2 3 37
150 ml water, 1/2 cup ice

Lunch – Cobb Salad

Protein Carbs Fat Calories
2 flatbread crackers 4 22 0 120
1 hard-boiled egg, sliced 6 1 5 78
2 oz grilled chicken, chopped 18 0 2 86
1 cup romaine lettuce, chopped 1 2 0 8
1/4 cup tomato, chopped 2 7 0 33
1/4 cup green onion, diced 0 2 0 10
1 tbsp low-fat ranch dressing 0 4 2 35

Dinner – Whole Wheat Pasta with Turkey Meatballs

Protein Carbs Fat Calories
1 cup whole wheat pasta 7 41 1 210
4 oz ground turkey, cooked in 1″ meatballs 36 0 3 172
1/2 cup tomato sauce 0 8 0 40
2 tbsp grated Parmesan cheese 4 0 4 40
1 cup sliced zucchini 2 5 1 27

Snack – Flatbread with Hummus

Protein Carbs Fat Calories
2 multigrain flat bread crackers 2 12 2 80
2 tbsp hummus 2 4 6 70
Protein Carbs Fat Calories
Daily Total 117 148 39 1328
Sunday

Breakfast – Southwest Scramble

Protein Carbs Fat Calories
1 whole wheat tortilla 4 22 3 130
3/4 cup egg whites, scrambled 20 1 0 95
1/4 cup chopped red pepper 0 4 0 15
1/4 cup chopped green pepper 0 2 0 7
1 cup chopped spinach 6 0 5 71
1 oz low-fat shredded cheddar cheese 0 2 0 6
1 tbsp salsa 8 0 5 70
1/4 tsp cumin 1 2 0 10

Lunch – Turkey Avocado Burger

Protein Carbs Fat Calories
1 whole wheat hamburger bun 7 34 2 160
4 oz ground turkey 36 0 3 172
1/4 ripe avocado 1 4 7 80
2 slices tomato 1 4 0 32
2 slices onion 1 4 0 32
2 large lettuce leaves 0 1 0 4
1 cup steamed broccoli 3 6 0 30

*layer lettuce, tomato and onion on burger

Dinner – Quinoa Shrimp Salad

Protein Carbs Fat Calories
6 medium shrimp 6 0 1 30
1/2 cup quinoa 8 40 4 222
1/2 cup onion diced 1 7 0 32
1/2 cup red pepper chopped 1 7 0 30
1 tbsp ground ginger

*1/4 lemon (squeeze juice on fish)

Snack – Protein shake

Protein Carbs Fat Calories
1 scoop chocolate protein powder 26 6 2 150
2 cups almond milk 2 4 8 80
150 ml water, 1/2 cup ice
Protein Carbs Fat Calories
Daily Total 120 146 35 1376

Your Coach and Guide

Coach Sarah

Sarah McCarney

Your Meal Plan

Your Meal Plan

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Supplement Guide

Supplement Guide

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WEEKLY PLAN

SUNDAY

Rest Day
Rest Day

MONDAY

Circuit Days
Circuit Day

TUESDAY

Cardio Day
Cardio Day

WEDNESDAY

Rest Day
Rest Day

THURSDAY

Circuit Days
Circuit Day

FRIDAY

Cardio Day
Cardio Day

SATURDAY

Circuit Days
Circuit Day