Balanced Slim Down Plan 7 Days

DAY 1

BreakfastOatmeal and Blueberries1-1/2 cups cooked oatmeal1/4 cup nonfat milk1 cup frozen blueberries

SnackRaspberry Protein Smoothie1/2 cup frozen raspberries (unsweetened)1 scoop Beachbody’s Whey Protein Powder1-1/2 cups nonfat milkMix ingredients in blender.

LunchTurkey Sandwich2 slices whole wheat bread5 slices turkey4 leaves romaine lettuce1 tsp. mustard2 slices tomato1 cup alfalfa sprouts

SnackCottage Cheese with Paprika and Cashews1-1/2 cups low-fat cottage cheese1 tsp. paprika18 cashews

DinnerSalmon, Brown Rice, Asparagus, and Salad4 oz. broiled or baked salmon fillet1/2 cup cooked long-grain brown rice2 cups shredded romaine lettuce1 cup chopped steamed asparagus1 cup sliced raw cucumbers2 Tbsp. vinegar and oil Italian dressing

Today’s Nutritional IndexCalories 1,980 Carbs 191 gProtein 166 g Fat 65 gFiber 40 g

DAY 2

BreakfastSwiss Cheese and Mushroom Omelet with Toast4 egg whites and 1 whole egg, beaten together1 slice whole wheat bread, toasted1 cup fresh sliced mushrooms1 slice low-fat Swiss cheese

SnackStrawberry Protein Smoothie1 cup frozen strawberries (unsweetened)1 scoop Beachbody’s Whey Protein Powder1-1/2 cups nonfat milkMix ingredients in blender.

LunchTurkey, Spinach, and Broccoli Salad4 oz. turkey2 cups shredded romaine lettuce1-1/2 cups fresh spinach1 cup broccoli, chopped1 oz. vinegar1-1/2 Tbsp. olive oil

SnackApple and Low-Fat Cheese1 apple4 oz. sliced low-fat cheddar or Colby cheese

DinnerChicken, Sweet Potato, Peas, and Carrots4 oz. chicken breast, baked or broiled1 medium sweet potato, steamed or baked1-1/2 cups frozen peas and carrots, cooked

Today’s Nutritional IndexCalories 1,978 Carbs 223 gProtein 152 g Fat 62 gFiber 39 g

DAY 3

BreakfastCottage Cheese, Pineapple, and Melba Toast1-1/2 cups low-fat cottage cheese1 cup raw pineapple, chopped4 pieces Melba toast

SnackMango Yogurt Protein Smoothie1/2 cup raw mango1 scoop Beachbody’s Whey Protein Powder1 cup plain low-fat yogurt1-1/2 Tbsp. flaxseedsMix ingredients in blender.

LunchChicken Curry4 oz. broiled skinless chicken breast, chopped1/2 cup cooked long-grain brown rice1/2 cup cauliflower1/4 cup chickpeas1/4 clove garlic1 oz. tomato paste3/4 cup low-sodium chicken broth1/2 Tbsp. curry powderSimmer broth, then add curry powder, tomato paste, and vegetables. Cover with lid, and cook until tender. Add chicken and heat through. Serve over brown rice.

SnackOrange, Banana, and Almonds1 orange14 raw almonds1 banana

DinnerHawaiian Tofu Kebabs4-1/2 oz. tofu, extra firm, prepared with nigari3/4 cup onion4-1/2 strips yellow pepper3/4 cup pineapple3/4 cup cherry tomatoes1 oz. vinegar1-1/2 Tbsp. olive oil1 cup broccoli1 cup alfalfa sprouts

Thread tofu, pineapple, and vegetables onto skewers, drizzle with vinegar and oil, and cook on grill. Serve on top of sprouts.

Today’s Nutritional IndexCalories 2,031 Carbs 227 g Protein 148 g Fat 67 g

Fiber 27 gDAY 4

BreakfastOatmeal with Banana1-1/2 cups cooked oatmeal1-1/2 cups nonfat milk1 banana

SnackCelery and Peanut Butter3 stalks celery3 Tbsp. peanut butter

LunchRoast Beef Reuben and Salad4 oz. lean roast beef1/4 cup sauerkraut1 Tbsp. mustard1 slice rye bread1 cup shredded romaine lettuce2 Tbsp. Italian dressing1 dill pickleSpread mustard on bread. Layer roast beef and sauerkraut onto bread. Serve with salad and pickle.

SnackStrawberry Yogurt Protein Smoothie1 cup fresh strawberries1 scoop Beachbody’s Whey Protein Powder8 oz. plain low-fat yogurt1 Tbsp. flaxseedsMix ingredients in blender.

DinnerChicken Burrito with Rice and Beans4 oz. broiled skinless chicken breast1 Tbsp. salsa1 whole wheat tortilla1/2 cup canned pinto beans1/2 cup cooked brown riceArrange chicken and salsa on tortilla, then heat in oven or microwave. Toss rice and beans together.

Today’s Nutritional Index

Calories 1,974 Carbs 209 gProtein 161 g Fat 61 gFiber 46 g

DAY 5

BreakfastOatmeal with Blueberries and Almonds1-1/2 cups cooked oatmeal1 cup nonfat milk1 cup frozen blueberries10 almonds

SnackPear and Low-Fat Cheese1 pear4 oz. slice low-fat cheddar or Colby cheese

LunchChicken and Avocado Sandwich5 slices turkey or chicken breast2 slices whole wheat bread4 leaves romaine lettuce1 Tbsp. mustard3 slices tomato2 oz. avocado

SnackRaspberry Protein Smoothie with Flaxseed1 cup fresh raspberries1 scoop Beachbody’s Whey Protein Powder1-1/2 cups nonfat milk1 Tbsp. flaxseedMix ingredients in blender.

DinnerHalibut, Broccoli, Sweet Potato, and Salad4 oz. baked or broiled halibut1 cup cooked broccoli1 small sweet potato, steamed or baked1/2 oz. vinegar2 cups shredded lettuce1 Tbsp. olive oil

Today’s Nutritional IndexCalories 1,939 Carbs 202 gProtein 148 g Fat 68 g

Fiber 37 g

DAY 6

BreakfastBroccoli and Feta Omelet with Toast5 egg whites and 1 whole egg, beaten together1/2 cup broccoli, chopped1 oz. feta cheese, crumbled1 slice whole wheat bread

SnackApple and Peanut Butter1 apple2 Tbsp. peanut butter

LunchTurkey Burger4 oz. cooked ground turkey1 slice onion1 cup alfalfa sprouts1 tsp. mustard2 Tbsp. ketchup3 leaves romaine lettuce1 whole wheat hamburger bun2 slices tomato

SnackYogurt with Kiwi and Flaxseed1 cup plain low-fat yogurt1 kiwi, peeled and sliced1/2 Tbsp. flaxseeds

DinnerChicken Pita3 oz. broiled chicken breast, sliced1 cup chopped onion1/2 cup shredded low-fat Swiss cheese1 cup tomato sauce1 medium whole wheat pitaHeat tomato sauce, add onion, cover pan, and cook until tender. Place chicken in pita, pour sauce over, and top with cheese.

Today’s Nutritional Index

Calories 1,985 Carbs 211 gProtein 153 g Fat 65 gFiber 37 g

DAY 7

BreakfastOatmeal with Raspberries and Cashews1-1/2 cups cooked oatmeal1/2 cup nonfat milk1/2 cup frozen raspberries18 cashews

SnackAlmonds30 almonds

LunchChicken Pita5 oz. skinless chicken breast, sliced2 slices tomato1 cup alfalfa sprouts2 cups shredded lettuce2 Tbsp. fat-free ranch dressing1 whole wheat pita

SnackPeach Yogurt Protein Smoothie1/2 cup frozen peaches (unsweetened)1 scoop Beachbody’s Whey Protein Powder10 oz. plain low-fat yogurt1 Tbsp. flaxseedMix ingredients in blender.

DinnerSteak, Brussels Sprouts, and Salad4 oz. lean beefsteak, broiled1 cup brussels sprouts, boiled2 cups shredded lettuce1 Tbsp. lite Italian dressing