Meal Plans /Food Implementation

Br e a kfa st Optio ns
All American Breakfast
10 egg whites (sounds like a ton but its not)
1 piece of whole wheat bread with Natural Peanut Butter
**has to be WHOLE wheat and NATURAL PB**
1 cup of plain oatmeal (you can add splenda and cinnamon for flavor)
510 Calories
Protein Pancakes
Ingredients
1 cup oatmeal
11 egg whites
1 whole egg
1 packet sugar free jello, flavor of your choice
Directions
Simply stir together in a mixing bowl then Cook on a frying pan with fat free or olive oil
pam.
500 Calories
49 grams of protein, 54 grams carbs (complex), 6g fat.

Breakf as t Faj i t as
Ingredients
6 eggwhites and a yolk
Fat free cheddar cheese
Fat free flour tortillas
Directions


Beat the whites and yolk and put in a skillet with cooking spray(I personally use canola
cooking spray). Then, cook the eggs over a medium flame. Turn eggs over and add some
cheddar cheese. Meanwhile heat up the tortillas in the mike or oven. Finally, Place eggs
in the tortillas and roll up. you might want to add some salsa.
Each fajita: calories 131, carbs 16 grms, protein 15 grms and fat 0.5 grms.

Egg, Salmon, and Cheese Breakfast Sandwich

Ingredients
1 Nickles English Muffins
2 Medium Egg White
1 oz Canned Pink Salmon
1 tsp Cheddar Chunk Cheese - Mild / Medium / Sharp /
1 tbsp Onions
2 slice of Tomato
1 tsp Extra Virgin Olive Oil
Directions
1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring,
until it begins to soften, about 1 minute. Add egg whites, and cook, stirring constantly,
until whites are set, about 30 seconds.
2. To make the sandwich, layer the egg whites, smoked salmon cheese and tomato on
English muffin.
Egg White Blueberry Muffins
Ingredients
1 Cup Egg Whites
Cup Oatmeal
Cup Blueberries
16 g Natural peanut butter
Directions


Purchase a large aluminum disposable muffin pan, they come in packs of six. Pour in
oatmeal first, followed by egg whites. Next, Pour the blueberries in. Bake at 400 for 30
minutes, then spread the butter on top and enjoy!
472 calories
Breakfast Burritos!
Ingredients
2 small mission low carb burritos
12 slices of landofrost honey smoked turkey breast
1/4 cup of kraft mexican four chese
1/4 cup of Aunt Jemima low carb/low cal syrup
5 egg whites
1 whole egg
Directions
Cut turkey up and put on grill Add in beat up eggs Microwave burritos for 15
seconds Place scrambled eggs on burritos Add cheese Add syrup Roll and eat. Delicious.
700 Calories
Southwestern Scrambled Eggs
Ingredients
2 whole wheat tortillas
1 large egg
7 large egg whites
Salt & freshly ground pepper, to taste
1 teaspoon canola oil
2 tablespoons chopped scallions
Chopped fresh cilantro Salsa
Directions
Place a tortilla directly on a stovetop burner set at medium-low and toast, turning
frequently with tongs, until light golden and fragrant, 30 to 60 seconds. Repeat with
remaining tortillas. Cut the toasted tortillas into 1/4-inch-wide strips and set aside.
Whisk eggs and egg whites in a medium bowl. Add the tortilla strips, salt and pepper.


Heat oil in a large skillet over medium heat and saut scallions. Add egg mixture;
scramble until eggs are set. Serve with cilantro and salsa.

Lunch
Tuna Sandwich
Ingredients
2 packets of Chunk light tuna (low Sodium)
2 slices of whole wheat bread
1 Orange
2. TTS Turkey Spaghetti
2 cups of whole wheat pasta (bring water to boil, cook for 7-9 mins depending on texture
you like [i like mine al dente])
Turkey Meat Balls buy some ground turkey, put into bowl, add seasoned bread crumbs, salt, pepper, garlic,
herbs etc with some egg whites
roll into ball, place on cookie sheet and bake until done (varies based on how many, but
basically until golden brown)
Combine all ingredients with tomato sauce and 2 oz of low fat cheese enjoy
Tijuana Torta
INGREDIENTS
of a 15-ounce can black beans, or pinto beans, rinsed (see Note)
3/4 tablespoons prepared salsa
14 tablespoon chopped pickled jalapeo
1/8 teaspoon ground cumin
1/4 ripe avocado, pitted
1/2 tablespoons minced onion
1/4 tablespoon lime juice
1/4 8- to 10-inch-long baguette, preferably whole-grain
3/4 cups shredded green cabbage
Salmon Salad
Ingredients
1/2 cup boneless, skinless canned salmon, flaked (2 1/2 ounces)
1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice


2 kalamata olives, pitted and diced
1 teaspoon minced red onion, or to taste
1 teaspoon minced fresh parsley
1 teaspoon rinsed and chopped capers
1/2 cup watercress, tough stems removed
1 ounce small whole-grain crackers, (about 16)
1 cup mixed vegetables, such as bell peppers and carrots, cut into sticks
1 cup mixed grapes
PREPARATION
Combine salmon, oil, lemon juice, olives, red onion, parsley and capers in
a small bowl.
Pack the salmon salad, watercress and crackers in one medium container.
Fill another medium container with vegetables and grapes.

Buffalo Chicken Wrap

INGREDIENTS
2 tablespoons hot pepper sauce, such as Frank's RedHot
3 tablespoons white vinegar, divided
1/4 teaspoon cayenne pepper
2 teaspoons extra-virgin olive oil
1 pound chicken tenders
2 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
Freshly ground pepper, to taste
1/4 cup crumbled blue cheese
4 8-inch whole-wheat tortillas
1 cup shredded romaine lettuce
1 cup sliced celery
1 large tomato, diced
DIRECTIONS
1. Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook
until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the


bowl with the hot sauce; toss to coat well.
3. Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small
bowl. Stir in blue cheese.
4. To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon
blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato.
Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich.
Repeat with the remaining tortillas.
NUTRITION FACTS
Calories 275, Total Fat 8 g, Saturated Fat 2 g, Monounsaturated Fat 2 g, Cholesterol 55
mg, Sodium 756 mg, Carbohydrate 29 g, Fiber 3 g, Protein 24 g, Potassium 266 mg.
Daily Values: Vitamin A 35%, Vitamin C 20%. Exchanges: Starch 1.5,Vegetable 1,Lean
Meat 3,Fat 0.5.
Percent Daily Values are based on a 2,000 calorie diet
Southwestern Beef & Bean Burger Wraps
INGREDIENTS
3 ounces 93%-lean ground beef
4 cup refried beans
1/8 cup chopped fresh cilantro
1/4 tablespoon chopped pickled jalapenos
1/4 avocado, peeled and pitted
1/8 cup prepared salsa
1 pinch teaspoon garlic powder
1 whole-wheat tortillas, warmed (see Tip)
1/2 cups shredded romaine lettuce
1/8 cup shredded pepper Jack cheese
1/4 lime, cut into 4 wedges
DIRECTIONS
1. Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with
cooking spray.
2. Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not
overmix). Shape into four 5-by-2-inch oblong patties and place on the prepared pan.
3. Broil the patties until an instant-read thermometer inserted into the center reads 165
degrees F , 12 to 14 minutes.
4. Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.
5. Place tortillas on a clean work surface. Spread each with the guacamole, then sprinkle
with lettuce and cheese. Top each with a burger and roll into a wrap. Serve immediately,
with lime wedges.
Tip:
To warm tortillas: Wrap in foil; bake at 300 degrees F until steaming, about 5 minutes. Or


wrap in barely damp paper towels and microwave on High for 30 to 45 seconds.
NUTRITION FACTS
Calories 394, Total Fat 17 g, Saturated Fat 6 g, Monounsaturated Fat 7 g, Cholesterol 67
mg, Sodium 634 mg, Carbohydrate 40 g, Fiber 10 g, Protein 28 g, Potassium 810 mg.
Daily Values: Vitamin A 45%, Vitamin C 50%. Exchanges: Starch 2.5,Vegetable 1,Lean
Meat 3,Fat 1.

Chicken Tagine With Olives

INGREDIENTS

1 tablespoon olive oil

1 cup chopped onion
1 tablespoon minced ginger
1 teaspoon ground cumin
1/4 teaspoon cinnamon
1 14 ounce can diced tomatoes
1/2 cup low-sodium chicken broth
1 cup frozen peas, thawed
1/4 cup coarsely chopped pitted kalamata olives
1/3 cup raisins
10 ounces cooked chicken breast, diced (2 cups)
1 15 ounce can chickpeas, drained and rinsed

DIRECTIONS
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, ginger,
cumin and cinnamon; cook, stirring frequently, 4 to 5 minutes. Add the tomatoes, broth,
peas, olives and raisins; simmer 7 to 8 minutes. Add the chicken and chickpeas; cook 3 to
4 minutes, until chicken is heated through.

Dinners
SPICY CHICKEN WITH BASIL
grilled chickenbreast cut into thin strips
fresh basil leafs
leaf spinach
crushed chili
garlic

fresh ginger root , thinly sliced

-

sautee all ingredients together in a nonstick skillet, serve as is or with brown rice
for extra carbs
Stuffed Chicken Breasts
ive got a totally awesome recipe for chicken... u take as many chicken breasts as
you will eat (for me its usually around 2)... and u cut them open to where they
have a pocket (so you can stuff them)... mix the following ingredients together
until they make a paste... olive oil, grated parmesan cheese, and garlic powder.
after u have the paste, keep tasting it until its at a flavor you like, then stuff the
chicken breasts w/ it and broil them for about, 10-15 mins... i put toothpicks in
them to keep them held together
they are terrific on their own! tell me what you think

Salmon
Take 5-6 oz fresh salmon, place it on 3 slices of lemon and put it on a double sheet of
aluminum foil. Sprinkle the salmon with some olive oil, lemon juice and oregano. Place
another sheet of aluminum foil on top and close it up in a pocket. Place it in the oven for
20 min and serve!
The steam from within the pocket cooks the salmon which is great, it makes it very
tender and juicy!
<stomach rumbles>
BBQ Cilantro Chicken
I like making this marinade for chicken breasts while I am bulking.They're just too dry
otherwise.
2Tbsp. Olive Oil
2Tbsp. Honey
Cilantro
Dash of salt free bbq chicken spice
Juice of one lime


I marinate about five chicken breasts in this overnight and then I just stick them on the
grill whenever I'm hungry and need a quick meal.I like making a sandwich with it.Stick it
on a wheat role with some lettuce,tomato,and some avacado.Deeeeelicious!!
Tuna Burgers
Tuna burgers:
drain 1 can of tuna in water.
Place in bowl
add 2 eggwhites
add 1/2 ounce of Bukwheat pancake mix, 1 teaspoon of curry powder and 1 teaspoon of
chopped onions.
Mix all with a fork. Make 2 burgers.
Grill with Pam.
Tuna Melt Sandwich
can of tuna
1/2 cup of cottage cheese
slices of wheat bread
mix tuna with cottage cheese, spread over wheat bread, stick in microwave or toaster
oven.
Makes about 2 sandwiches. Depends how much you lather on the bread.
Tuna Spread
One of my favorites is a tuna spread my wife made a while ago with pita bread from
Trader Joes. You need tuna, olive oil (or canned tuna in oil would probably work fine),
diced peppers, diced onions and diced tomatos and cilantro. Just use whatever amount of
each ingredient that suits you, mix it up and fill the pita pockets with it. It tastes so good
you won't even think about it being tuna, and it's cheap - the pita pockets are something
like 89 cents for a package of 8 or 10.
My wonderful wife cooked this for me based upon serving size.
Chicken: 4 Tenderloins
Turkey Bacon: 2 Slices

Colby Jack Cheese: 1 Oz.

BBQ Sauce: 1 TBSP (Kraft Original)-I had two...one for each loin.

Place some bacon in the oven and cook it however long you're supposed to.
Get some chicken tenderloins. Bake 'em in the oven for 20 minutes at whatever
temperature you're supposed to. When 20 minutes is up, take the chicken out, put some
BBQ sauce on them....1 TBSP per tenderloin. Cut both slices of bacon in half, giving you
4 pieces, place them on top of each tenderloin. Then add your cheese to the top of all that.
Bake for an additional 15 minutes. Yum, yum good!
Again, my wife fixed it, so I'm not sure of the times and all that. Just follow the directions
and you'll be fine.
Here's the Nutritional Information Chicken: Cals-80, Fat-0, Carbs-0, Protein-28
Bacon: Cals-35, Fat-3, Carbs-0, Protein-2
Cheese: Cals-110, Fat-9, Carbs-0, Protein-7
BBQ: Cals-40, Fat-0, Carbs-9, Protein-0 (If you have Keto BBQ Sauce that'd be great)
Hawaiian burgers
1/4 pound of ground beef
1/16 cup of mushrooms
1/16of water chesnuts (optional)
1/16 cup of chopped onions
TBS of soy sauce (low in sodium)
TBS of fat free milk
1/2 TBS of Duck sauce
1/16 cups of breadcrumbs or oatmeal
1-2 eggwhites.
Mix all the ingredients in a bowl and make patties. Cook them in a skillet with Pam.
They taste very good and are quite healthy.
Ps: You can also use ground turkey.

Additional Foods To Add To Your Meal Plan

Vitamin C &
Carotenoids
Fruits Cantaloupe,
mango,
Tangerines/Mandarin
oranges, plantain,
cayenne cherries

Vitamin C

Vitamin E

Fruits
Barbados or
acerola
cherries,
currants, kiwi,
guava, papaya,
oranges,
strawberries,
tangelos
lemons,
pineapples,
grapefruit,
kumquats,
peaches,
mulberries,
elderberries,
limes, purpule
passion fruit,
breadfruit,
gooseberries,
ababai fruit,
red rasberries,
honeydew
melon,
blackberries,
apricot,
cranberries
blueberries

Wheat Germ,
soybean oil,
corn oil,
cottonseed oil,
liquid
margarine,
sunflower
seeds and oil,
grapeseed oil,
rice bran oil,
Almonds and
oil, palm oil,
walnuts and
oil,
macadamia
nuts, olives,
olive oil,
cashews,
peanuts and
peanut butter,
poppyseeds,
pumpkin
seeds,
vinagrette
ssalad
dressing,
mustard oil,
apricot
kerneol oil,
whole soy
flour, baby
lima beans,
brazil nuts,

Vegetables Sweet
Potatoes, Sweet Reed
Bell Peppers, Hot Red
Chili Peppers, Yams,
Butternut Squash,
Picled Jalapeno,
Broccoli Flowerets,
pimento, pickled
cherry peppers,
asparagus, serrao
pepper, cabbage-slaw
with carrots,
cauliflower & carrots,
minestrone soup,
salasa with fresh
herbs and peppers,
speghetti sauce and
marinara sauce with
fresh herbs and green
peppers, welsh
onions, ginkgo nuts,
tomato juice, v8, taco
sauce, hot pepper
sauces, catsup

Vegetables
Green and
yellow
peppers or
chiles,
horseradish,
cauliflower,
hot pepper
sauce, brusses
sprouts, pea
pods or snow
peas, red and
green
cabbage,
white radish,
green peas,
baby zucchini,
chestnuts,
rutabaga, red
radish,
artichoke
crowns, okra,
turnip, green
onions,
summer
squash, yellow
or green
beans, baked
potato, baked
potato skins,
wasabi radish,
sauerkraut,
leeks, fennel
bulb

pistachio nuts,
wild rice,
pecans, flax
seed and flax
seed pol, egg
yolk, avocado
or guacamole.

Dark Salad Greens

Broccoli Leaves,
Dandelion Greens,
Spinach,
Garden/water cress,
Kale, Turnip, Beet,
Mustard, Dock.Sorrel,
Scotch Kale, Collard,
Chicory, Bok Choy,
Swiss chard

Herbs and

Spices clove,
saffron,
fenugreek,
ground
allspice,
cinnamon,
tumeric, black
&white
Pepper, anise
seed, mace,
caraway seed,
celery seed,
yellow
mustard seed,

Herbs and Spices

Paprika, Chili
Powder, Ground
cayenne, Fresh dill
weed, pesto, fresh
cilantro or coriander,
ground sage, fennel
leaf, ground savory,
ground chervil,
ground basil, fresh
parsley, fresh thyme,
fresh jute/potherb,
nori seaweed, fresh
chives, ground
tarragon, dried
rosemary, mint
leaves, fresh oregano,
curry


Step 2: Choose a starch that is rich and fiber and slow digesting to maintain positive
energy levels.

Vegetables cooked carrots, corn, carrot juice


Potatoes/Starches- Boiled Potatoes with skin, boiled white potatoes, sweet
potatoes, yams, beets, steamed potatoes,

Beans/Peas/Nuts Peanuts, soy beans, lentils, kidney beans, black beans, butter
beans, split peas, lima beans, mung beans, navy beans, blackeyed peas, chickpeas,
garganzo beans, pinto beans, baked beans, green peas.

Soups tomato, black bean, green pea, split pea

Pasta Soy or egg protein enriched spaghetti or noodles, fettucini, vermicelli,
wholemeal speghetti, star pastina, ravioli with meat, white speghetti, spirali,
capellini, macaroni, linguine, instant noodles, tortellini, gnocchi,

Grains/rice Barley, rye, wheat kernels, converted uncle bens rice, bulgur,
parboilded, brown rice, quinoa, wild rice, rolled barley

Breads and Rolls Barley Kernel Bread, Mixed grain and oat bran breads,
pumpernickel, sourdough, 100% stone ground wheat, bulgur bread, linseed rye
bread, pita bread, Whole Wheat Bread

Crackers/Snack Chips Popcorn, wheat crackers, wheat thins,

Cereal Rice bran, all bran fruit n oats, guardian all brn, bran buds, plain oatmeal,
oat bran, shredded wheat,

Fruits Cherries, grapefruit, prunes, dried apricots, pears, apples, plums, apple
juice, peaches, oranges, grapes, pineapple juice, canned peaches, grapefruit juice,
cranberry juice, orange juice, Kiwi, Bananas, fruit cocktail, mangos, apricots,
papayas, figs, pineapples,

Sweets greek yogurt, chocolate milk, peanut m&ms


Step 3 Always pick a lean protein source

Lean Protein 3g fat or less/7g protein.

Animal Sources


Eggs/Beef/Game Egg Whites, egg substitutes, 95% lean ground beef, ground
round, usda select or choice grades with tight trim such as round, sirloin, flank
steak, tenderloin, cubed steak, lean deli roast beef, veal, venison, buffalo, rabbit

Pork/lamb Ham, Canadian bacon, tenderloin, center loin chop, lean deli ham,

Poultry Chicken, turkey, Cornish hen, duck, goose, pheasant, dove, lean deli meats

Fish/ Shellfish Clam, crab, lobster, scallops, shrimp, cod, flounder, haddock,
halibut, trout, fresh or canned tuna packed in spring water, salmon, herring,
sardines or oysters,

Dairy Sources Skim 1% Milk, fat free cottage cheese, fat free low fat cheeses,
Yogurt from skim with low sugar,

Vegetable sources Tabouli, bean, peas, lentils, soy milk (0-3 g fat/8 oz) soy nuts,
soy burger, soy grits, foy flour, soy protein