Day 5, 6 & 7 Diet Plan

Day 5, 6 & 7 Diet Plan

 

Day 5: Meal Plan

Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Cereal: GENERAL MILLS, CHEERIOS 15.33 5.35 41.04 263.82
1.50 cup (366 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A
1 cup (1 NLEA serving) (30 grams) -- Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

 
Snack: Fruit: Strawberries, raw 1.21 0.54 13.82 57.6
10 large (1-3/8" dia) (180 grams) -- Strawberries, raw

 
Lunch: Sandwich: Ham 22.6 10.42 31.52 310.32
2 tbsp (28 grams) -- Mayonnaise, low sodium, low calorie or diet
2 slice (56 grams) -- Bread, whole-wheat, commercially prepared
1 slice (3/4 oz) (21 grams) -- Cheese, pasteurized process, american, low-fat
0.25 cup shredded (18 grams) -- Lettuce, iceberg (includes crisphead types), raw
2 slice, thin/small (30 grams) -- Tomatoes, red, ripe, raw, year round average
2 slice (6-1/4" x 4" x 1/16") (56 grams) -- Ham, sliced, extra lean

 
Snack: Fruit: Banana, raw 1.48 0.45 31.06 121.04
1 large (8" to 8-7/8" long) (136 grams) -- Bananas, raw

 
Snack: Nuts: mixed nuts 5.93 17.62 8.68 203.45
0.25 cup (34.25 grams) -- Nuts, mixed nuts, dry roasted, with peanuts, with salt added

 
Dinner: Northwest Chicken Stir-Fry 20.18 6.95 47 343.57
0.66 cup chopped (60.06 grams) -- Broccoli, raw
0.02 clove (0.06 grams) -- Garlic, raw
0.02 cup (2.56 grams) -- Cornstarch
0.66 fl oz (19.404 grams) -- Alcoholic beverage, wine, table, white
0.16 medium (approx 2-3/4" long, 2-1/2 dia.) (19.04 grams) -- Peppers, sweet, red, raw
0.25 cup, whole (15.75 grams) -- Peas, edible-podded, raw
0.16 cup, pieces or slices (11.2 grams) -- Mushrooms, white, raw
0.16 cup, sliced (18.4 grams) -- Onions, raw
0.25 cup (46.25 grams) -- Rice, brown, long-grain, raw
1 tsp (4.5 grams) -- Oil, vegetable, corn, industrial and retail, all purpose salad or cooking
0.50 breast, bone and skin removed (59 grams) -- Chicken, broilers or fryers, breast, meat only, raw

Preparation Instruction:
Slice chicken into bite-size pieces. Combine 2/3 of the wine, cornstarch and garlic; add chicken and marinate 15 minutes.

Stir-fry marinated chicken mixture with 2/3 oil in heavy skillet or wok until chicken is no longer pink; remove from skillet and set aside.

Add remaining oil and onion to skillet; stir-fry until onion is translucent. Stir in broccoli, bell pepper, peas, mushrooms, chicken mixture and remaining wine. Cook and stir until vegetables are crisp-tender.

Toss with rice. Season to taste with salt and pepper.

*NOTE: For additional flavor add Italian seasoning.

 
Snack: Fruit: Bananas & Peanut Butter 9.51 16.57 37.32 309.2
1 large (8" to 8-7/8" long) (136 grams) -- Bananas, raw
1 tbsp (32 grams) -- Peanut butter, smooth style, with salt

TOTAL 76.24 57.9 210.44 1609






Day 6: Meal Plan

Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Oatmeal: QUAKER MultiGrain 16.85 4.58 47.64 286.92
1 cup (1 NLEA serving) (40 grams) -- Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry
1.50 cup (366 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A

 
Snack: Fruit: Apples, raw 0.55 0.36 29.28 110.24
1 large (3-1/4" dia) (approx 2 per lb) (212 grams) -- Apples, raw, with skin

 
Lunch: Sandwich: Tuna 47.51 8.55 27.6 385.7
2 tbsp (28 grams) -- Mayonnaise, low sodium, low calorie or diet
2 slice (56 grams) -- Bread, whole-wheat, commercially prepared
0.50 can (12.5 oz), drained (157.5 grams) -- Fish, tuna, light, canned in water, drained solids

 
Snack: Oranges: raw 1.73 0.22 21.62 86.48
1 large (3-1/16" dia) (184 grams) -- Oranges, raw, all commercial varieties

 
Snack: Granola Bar: hard, plain 2.83 5.54 18.03 131.88
1 bar (1 oz) (28 grams) -- Snacks, granola bars, hard, plain

 
Dinner: Spicy Denali Alaska Halibut 32.83 7.22 74.24 497.15
0.25 tbsp (1.725 grams) -- Spices, paprika
0.25 tsp (0.525 grams) -- Spices, pepper, black
1 oz (128 grams) -- Pasta, fresh-refrigerated, spinach, as purchased
0.12 tsp (0.216 grams) -- Spices, pepper, red or cayenne
0.25 tsp, ground (0.45 grams) -- Spices, oregano, dried
0.25 tsp (0.6 grams) -- Spices, onion powder
0.25 tsp (0.7 grams) -- Spices, garlic powder
0.25 tsp, ground (0.35 grams) -- Spices, thyme, dried
0.25 tsp (1.5 grams) -- Salt, table
0.04 100 grams (4 grams) -- Butter, light, stick, without salt
1 oz (85 grams) -- Fish, halibut, Atlantic and Pacific, raw

Preparation Instruction:
Preheat broiler.

Mix together paprika, oregano, thyme, onion powder, garlic powder, salt, black pepper and cayenne pepper in a small bowl; stir until well combined. Place halibut on a nonstick or vegetable spray-coated broiler pan. Brush melted butter onto top surfaces of halibut and sprinkle 1/2 teaspoon of seasoning mixture over the surface of each steak. Broil 10 minutes per inch of thickness, or until fish flakes easily with a fork. Store remaining spice mixture in an airtight container for future use. Serve with pasta or rice.

Recipe Courtesy of: Alaska Seafood Marketing Institute.

 
Snack: Fruit Cocktail & Cottage Cheese 32.02 4.53 44.33 341.34
1 cup (not packed) (226 grams) -- Cheese, cottage, low-fat, 2% milkfat
1 cup (242 grams) -- Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids

TOTAL 134.32 31 262.74 1839.71



 


Day 7: Meal Plan

Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Cereal: GENERAL MILLS, CHEERIOS 15.33 5.35 41.04 263.82
1.50 cup (366 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A
1 cup (1 NLEA serving) (30 grams) -- Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

 
Snack: Fruit: Apples, raw 0.55 0.36 29.28 110.24
1 large (3-1/4" dia) (approx 2 per lb) (212 grams) -- Apples, raw, with skin

 
Snack: Sandwich: Tuna 47.51 8.55 27.6 385.7
0.50 can (12.5 oz), drained (157.5 grams) -- Fish, tuna, light, canned in water, drained solids
2 slice (56 grams) -- Bread, whole-wheat, commercially prepared
2 tbsp (28 grams) -- Mayonnaise, low sodium, low calorie or diet

 
Snack: Fruit: Blackberries, frozen 1.78 0.65 23.66 96.64
1 cup, unthawed (151 grams) -- Blackberries, frozen, unsweetened

 
Snack: Carrots, baby, raw 0.48 0.1 6.18 26.25
5 large (75 grams) -- Carrots, baby, raw

 
Dinner: Pear and Chicken Salad 20.44 1.44 53.5 320.86
0.50 tsp (0.9 grams) -- Spices, ginger, ground
0.25 cup (40 grams) -- Wild rice, raw
0.33 fl oz (9.768 grams) -- Water, tap, municipal
0.50 tsp (2.1 grams) -- Sugars, granulated
0.12 tsp (0.252 grams) -- Spices, pepper, black
0.12 tsp (0.72 grams) -- Salt, table
0.50 tbsp (7.45 grams) -- Vinegar, distilled
0.50 breast, bone and skin removed (59 grams) -- Chicken, broilers or fryers, breast, meat only, raw
0.25 tbsp (3.75 grams) -- Lemon juice, canned or bottled
0.50 large (115 grams) -- Pears, raw
0.25 stalk (3 grams) -- Onions, young green, tops only
0.12 cup, chopped (17.88 grams) -- Peppers, sweet, green, raw
0.12 medium (approx 2-3/4" long, 2-1/2 dia.) (14.28 grams) -- Peppers, sweet, red, raw
1 fl oz (29.4 grams) -- Alcoholic beverage, wine, table, white

Preparation Instruction:
Combine rice vinegar, lemon juice, sugar, chopped ginger, salt and pepper. Mix well.

Combine pears, peppers and green onion in salad bowl. Toss with dressing; marinate at least 30 minutes before serving.

Meanwhile, combine water, wine, grated ginger, and salt and pepper to taste in medium skillet. Bring to boil and add chicken breasts. If necessary, add boiling water to cover chicken. Return to boil, reduce heat and simmer about 5 minutes or until fully cooked and no longer pink. Cool in poaching liquid.

Slice cooled chicken diagonally; fan slices on salad plates. Spoon marinated pears over part of chicken. Serve with rice or pasta.

 
Snack: Fruit Cocktail & Cottage Cheese 32.02 4.53 44.33 341.34
1 cup (242 grams) -- Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids
1 cup (not packed) (226 grams) -- Cheese, cottage, low-fat, 2% milkfat

TOTAL 118.11 20.98 225.59 1544.85




YOUR SHOPPING LIST

3 cup (not packed) (678 grams) -- Cheese, cottage, low-fat, 2% milkfat
10.5 cup (2562 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A
3 large (99 grams) -- Egg, white, raw, fresh
0.5 cup, shredded (56.5 grams) -- Cheese, low-fat, cheddar or colby
0.25 tsp (0.7 grams) -- Spices, garlic powder
0.62 tsp (1.116 grams) -- Spices, ginger, ground
0.25 tsp (0.6 grams) -- Spices, onion powder
0.25 tsp, ground (0.45 grams) -- Spices, oregano, dried
0.25 tbsp (1.725 grams) -- Spices, paprika
0.43 tsp (0.903 grams) -- Spices, pepper, black
0.12 tsp (0.216 grams) -- Spices, pepper, red or cayenne
0.25 tsp, ground (0.35 grams) -- Spices, thyme, dried
0.37 tsp (2.22 grams) -- Salt, table
0.5 tbsp (7.45 grams) -- Vinegar, distilled
1 tbsp (13.6 grams) -- Oil, vegetable, corn, industrial and retail, all purpose salad or cooking
1 tsp (4.5 grams) -- Oil, vegetable, corn, industrial and retail, all purpose salad or cooking
0.04 100 grams (4 grams) -- Butter, light, stick, without salt
1 breast, bone and skin removed (118 grams) -- Chicken, broilers or fryers, breast, meat only, raw
3 breast, bone and skin removed (258 grams) -- Chicken, broilers or fryers, breast, meat only, cooked, fried
2 tbsp (32 grams) -- Sauce, LA VICTORIA, LA VICTORIA Red Taco Sauce, mild
2 tsp (5.2 grams) -- Soup, bouillon cubes and granules, low sodium, dry
0.5 cube (1.8 grams) -- Soup, bouillon cubes and granules, low sodium, dry
4 slice (6-1/4" x 4" x 1/16") (112 grams) -- Ham, sliced, extra lean
3 cup (1 NLEA serving) (90 grams) -- Cereals ready-to-eat, GENERAL MILLS, CHEERIOS
2 cup (1 NLEA serving) (80 grams) -- Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry
3 cup (1 NLEA serving) (177 grams) -- Cereals ready-to-eat, KRAFT, POST Raisin Bran Cereal
4 large (3-1/4" dia) (approx 2 per lb) (848 grams) -- Apples, raw, with skin
0.24 cup (59.52 grams) -- Apple juice, canned or bottled, unsweetened, without added ascorbic acid
0.17 avocado, NS as to Florida or California (34.17 grams) -- Avocados, raw, all commercial varieties
7 large (8" to 8-7/8" long) (952 grams) -- Bananas, raw
3 cup, unthawed (453 grams) -- Blackberries, frozen, unsweetened
2 cup (484 grams) -- Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids
3 cup (453 grams) -- Grapes, red or green (European type, such as Thompson seedless), raw
0.25 tbsp (3.75 grams) -- Lemon juice, canned or bottled
0.24 fruit (2" dia) (16.08 grams) -- Limes, raw
2 large (3-1/16" dia) (368 grams) -- Oranges, raw, all commercial varieties
1.5 medium (267 grams) -- Pears, raw
0.5 large (115 grams) -- Pears, raw
20 large (1-3/8" dia) (360 grams) -- Strawberries, raw
1 cup (249 grams) -- Orange juice, California, chilled, includes from concentrate
0.75 chop, excluding refuse (yield from 1 raw chop, wit (75.75 grams) -- Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean only, raw
1.66 cup chopped (151.06 grams) -- Broccoli, raw
0.04 cup (3.28 grams) -- Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
0.02 clove (0.06 grams) -- Garlic, raw
0.5 cloves (4.5 grams) -- Garlic, raw
0.25 leaf inner (1.5 grams) -- Lettuce, cos or romaine, raw
0.5 cup shredded (36 grams) -- Lettuce, iceberg (includes crisphead types), raw
0.16 cup, pieces or slices (11.2 grams) -- Mushrooms, white, raw
0.16 cup, sliced (18.4 grams) -- Onions, raw
0.25 large (37.5 grams) -- Onions, raw
1.25 stalk (15 grams) -- Onions, young green, tops only
0.25 cup, whole (15.75 grams) -- Peas, edible-podded, raw
0.12 cup, chopped (17.88 grams) -- Peppers, sweet, green, raw
0.25 medium (approx 2-3/4" long, 2-1/2" dia) (29.75 grams) -- Peppers, sweet, green, raw
4 slice, thin/small (60 grams) -- Tomatoes, red, ripe, raw, year round average
0.5 package (10 oz) (142 grams) -- Vegetables, mixed, frozen, unprepared
0.28 medium (approx 2-3/4" long, 2-1/2 dia.) (33.32 grams) -- Peppers, sweet, red, raw
0.33 cup, chopped (59.4 grams) -- Tomatoes, red, ripe, raw, June thru October average
10 large (150 grams) -- Carrots, baby, raw
0.25 cup (34.75 grams) -- Peppers, chili, green, canned
0.25 cup (34.25 grams) -- Nuts, mixed nuts, dry roasted, with peanuts, with salt added
3 oz (85.05 grams) -- Beef, loin, bottom sirloin butt, tri-tip steak, separable lean only, trimmed to 1/4" fat, all grades, raw
1.91 fl oz (56.154 grams) -- Alcoholic beverage, wine, table, white
0.33 fl oz (9.768 grams) -- Water, tap, municipal
1 oz (85 grams) -- Fish, halibut, Atlantic and Pacific, raw
1.5 can (12.5 oz), drained (472.5 grams) -- Fish, tuna, light, canned in water, drained solids
0.08 cup (15.52 grams) -- Beans, black, mature seeds, raw
1 tbsp (32 grams) -- Peanut butter, chunk style, with salt
4 tbsp (128 grams) -- Peanut butter, smooth style, with salt
4 tbsp (64 grams) -- Soy sauce made from soy and wheat (shoyu)
0.75 tbsp (13.5 grams) -- Soy sauce made from soy and wheat (shoyu), low sodium
10 slice (280 grams) -- Bread, whole-wheat, commercially prepared
2 slice (50 grams) -- Bread, whole-wheat, commercially prepared, toasted
2 medium (approx 5" dia) (26 grams) -- Taco shells, baked, without added salt
2 bar (1 oz) (56 grams) -- Snacks, granola bars, hard, plain
0.5 tsp (2.1 grams) -- Sugars, granulated
0.08 cup (10.24 grams) -- Cornstarch
1.12 cup (207.2 grams) -- Rice, brown, long-grain, raw
3 cup (585 grams) -- Rice, brown, long-grain, cooked
0.25 cup (40 grams) -- Wild rice, raw
1 oz (128 grams) -- Pasta, fresh-refrigerated, spinach, as purchased
2 serving (510 grams) -- STOUFFER'S LEAN CUISINE LUNCH EXPRESS Rice and Chicken Stir-Fry with Vegetables, frozen entree
0.06 cup (14.4 grams) -- Salad dressing, caesar, low calorie
2 slice (3/4 oz) (42 grams) -- Cheese, pasteurized process, american, low-fat
10 tbsp (140 grams) -- Mayonnaise, low sodium, low calorie or diet
0.5 x 1 cup -- Fat Free Yogurt--all Flavors

 

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