YOUR MEAL PLAN

Monday

Breakfast – Open-faced scrambled egg sandwich

ProteinCarbsFatCalories
1 whole egg60571
1/2 cup egg whites scrambled131063
8 asparagus spears47040
1 slice Ezekiel bread415180

Lunch – Greek Chicken Salad

ProteinCarbsFatCalories
4 oz grilled chicken breast, no skin3504171
1/2 cup quinoa, cooked221095
1/2 cup red onion28064
5 black olives, sliced01325
1/2 cup chopped tomato314065
1/2 cup chopped cucumber0208
1 oz low-fat feta cheese50450
1 tbsp balsamic vinegar03015

Dinner – Lemon Halibut with Rice

ProteinCarbsFatCalories
1 cup brown rice5452216
5 oz grilled halibut3202157
1 cup steamed broccoli36030

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

Snack – Fruit & Almonds

ProteinCarbsFatCalories
1 cup green grapes116062
20 unsalted almonds6614164
ProteinCarbsFatCalories
Daily Total126150351387
Tuesday

Breakfast – Oatmeal with Berries + shake

ProteinCarbsFatCalories
1 cup cooked oatmeal5273150
1/2 cup blueberries111042
1 tbsp sunflower seeds22555
1 scoop whey isolate protein2662150
2 cups almond milk24880
150 ml water, 1/2 cup ice

Lunch – Turkey Dijon Pita and fruit

ProteinCarbsFatCalories
1 x 6″ whole wheat pita6321160
4 oz turkey breast2314129
1 oz low-fat shredded mozzarella cheese81680
1 cup romaine lettuce1108
1/2 cup shredded carrots03010
1 tsp Dijon mustard0005
2 clementines118070

Dinner – Tofu Stir Fry with Quinoa

ProteinCarbsFatCalories
1/4 cup quinoa330171
1/2 cup of grilled tofu (1/2″ cubes)83575
1/2 cup sliced onion17032
1/2 cup chopped red pepper17030
1/2 cup chopped green pepper14015
1 cup bean sprouts22014
1 tbsp low-sodium soy sauce13015

*add a 1 tbsp ground ginger or fresh herbs

Snack – Rice Cakes with Peanut Butter

ProteinCarbsFatCalories
2 rice cakes, plain214070
1 tbsp natural peanut butter (1/2 per cake)43790
ProteinCarbsFatCalories
Daily Total98179421351
Wednesday

Breakfast – Chocolate banana smoothie

ProteinCarbsFatCalories
1 scoop chocolate protein powder2662150
1 banana1290110
1 tbsp ground flaxseed12337
2 cups almond milk24880
150 ml water, 1/2 cup ice

Lunch – Quinoa & Kale Chicken Salad

ProteinCarbsFatCalories
1/4 cup quinoa4202111
4 oz grilled chicken breast, no skin3504171
2 cups kale27033
1 cup strawberries, sliced113153
1/4 ripe avocado, sliced14740
1 tbsp raspberry vinaigrette03230

Dinner – Steak & Potato

ProteinCarbsFatCalories
1 medium baked potato4370161
4 oz sirloin steak, sliced in strips3405189
1 cup snap peas26035
1/2 cup sliced onion17032
1 tbsp low-sodium soy sauce

*add 1 clove of minced garlic

Snack – Flatbread Crackers & Cottage Cheese

ProteinCarbsFatCalories
2 flatbread crackers4220120
1/2 cup low fat cottage cheese143282
ProteinCarbsFatCalories
Daily Total132163361434
Thursday

Breakfast – Berry Parfait

ProteinCarbsFatCalories
1 cup low-fat plain yogurt2460134
1/4 cup oats, raw316283
1 tbsp sunflower seeds22555
1/4 cup strawberries03013
1/4 cup blueberries05021

Lunch – Whole Wheat Pasta with Chicken

ProteinCarbsFatCalories
4 oz grilled chicken breast, no skin3504171
1 cup whole wheat pasta, cooked7411210
1/2 cup tomato sauce08040
1 cup spinach, chopped0107
1 clove garlic

Dinner – Salmon with Green Beans and Rice

ProteinCarbsFatCalories
4 oz salmon3109208
1 cup green beans210044
1 tbsp slivered almonds21445
1/2 cup cooked brown rice3231110

*1 tsp dill to season salmon

Snack

ProteinCarbsFatCalories
1 scoop whey isolate protein2662150
1 medium green apple022072
ProteinCarbsFatCalories
Daily Total135144271363
Friday

Breakfast – Breakfast Sandwich

ProteinCarbsFatCalories
1 whole wheat English muffin10442221
1 egg, cooked over easy61578
2 slices of tomato01017

Lunch -Tuna Salad Pita

ProteinCarbsFatCalories
1 x 6″ whole wheat pita6321160
1/2 can tuna packed in water210197
1/2 cup diced celery01010
1/2 cup diced onion17032
1 tbsp light mayonnaise01435

*mix mayonnaise, onion, celery with tuna

Dinner – Tacos (makes 2 tacos)

ProteinCarbsFatCalories
2 whole wheat tortilla shells8134100
4 oz lean ground beef2503128
1 cup shredded lettuce0207
1/4 cup diced tomato27033
1/4 cup black beans410057
1 tbsp fat-free, plain Greek yogurt (mix to make tuna salad)1108
1 tbsp salsa12010

Snack

ProteinCarbsFatCalories
1 cup low-fat plain yogurt2460134
1 peach114059
20 cashews51714175
ProteinCarbsFatCalories
Daily Total115158351361
Saturday

Breakfast – Strawberry Smoothie

ProteinCarbsFatCalories
1 scoop whey isolate protein2662150
1 cup strawberries, sliced428052
2 cups almond milk24880
1 tbsp ground flaxseed12337
150 ml water, 1/2 cup ice

Lunch – Cobb Salad

ProteinCarbsFatCalories
2 flatbread crackers4220120
1 hard-boiled egg, sliced61578
2 oz grilled chicken, chopped180286
1 cup romaine lettuce, chopped1208
1/4 cup tomato, chopped27033
1/4 cup green onion, diced02010
1 tbsp low-fat ranch dressing04235

Dinner – Whole Wheat Pasta with Turkey Meatballs

ProteinCarbsFatCalories
1 cup whole wheat pasta7411210
4 oz ground turkey, cooked in 1″ meatballs3603172
1/2 cup tomato sauce08040
2 tbsp grated Parmesan cheese40440
1 cup sliced zucchini25127

Snack – Flatbread with Hummus

ProteinCarbsFatCalories
2 multigrain flat bread crackers212280
2 tbsp hummus24670
ProteinCarbsFatCalories
Daily Total117148391328
Sunday

Breakfast – Southwest Scramble

ProteinCarbsFatCalories
1 whole wheat tortilla4223130
3/4 cup egg whites, scrambled201095
1/4 cup chopped red pepper04015
1/4 cup chopped green pepper0207
1 cup chopped spinach60571
1 oz low-fat shredded cheddar cheese0206
1 tbsp salsa80570
1/4 tsp cumin12010

Lunch – Turkey Avocado Burger

ProteinCarbsFatCalories
1 whole wheat hamburger bun7342160
4 oz ground turkey3603172
1/4 ripe avocado14780
2 slices tomato14032
2 slices onion14032
2 large lettuce leaves0104
1 cup steamed broccoli36030

*layer lettuce, tomato and onion on burger

Dinner – Quinoa Shrimp Salad

ProteinCarbsFatCalories
6 medium shrimp60130
1/2 cup quinoa8404222
1/2 cup onion diced17032
1/2 cup red pepper chopped17030
1 tbsp ground ginger

*1/4 lemon (squeeze juice on fish)

Snack – Protein shake

ProteinCarbsFatCalories
1 scoop chocolate protein powder2662150
2 cups almond milk24880
150 ml water, 1/2 cup ice
ProteinCarbsFatCalories
Daily Total120146351376

Your Coach and Guide

Coach Sarah

Sarah McCarney

Your Meal Plan

Your Meal Plan

Menus and Recipes

Supplement Guide

Supplement Guide

Select the Hydroxycut That’s Right for You!

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