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7day Meal Plan
7day Meal Plan
For starters I have included a list of Eleven (11) power foods that are essential to you health and
wellbeing. Try and incorporate any of these foods into your meals and snacks.
1) Almonds and other nuts- Eat as much as two handfuls a day. If you eat 2
ounces of almonds (about 24 of them), it can suppress your appetite--especially
if you wash them down with 8 ounces of water.
2) Beans and Other Legumes- Including soybeans, chickpeas, pinto beans, navy
beans, kidney beans, lima beans. They're all low in fat, and they're packed with
protein, fiber, and iron--nutrients crucial for building muscle and losing weight. In
fact, if you can replace a meat-heavy dish with a bean-heavy dish a couple of
times a week, you'll be lopping a lot of saturated fat out of your diet and replacing
it with higher amounts of fiber.
3) Spinach and Other Green Vegetables- Broccoli is high in fiber and more
densely packed with vitamins and minerals than almost any other food. If you
hate vegetables, hide them. Puree them and add them to marinara sauce or chili.
The more you chop, the less you taste, and the easier it is for your body to
absorb nutrients. With broccoli, sauté it in garlic and olive oil, and douse it with
hot sauce.
6) Eggs (egg whites, egg beaters)- The protein found in eggs has the highest
"biological value" of protein -- a measure of how well it supports your body's
protein need -- of any food. In other words, the protein in eggs is more effective
at building muscle than protein from other sources, even milk and beef. Eggs
also contain vitamin B12, which is necessary for fat breakdown.
7) Turkey and Other Lean Meat (Lean steak, chicken, fish.)- A classic muscle-
building nutrient, protein is the base of any solid diet plan. Turkey breast is one of
the leanest meats you'll find, and it packs nearly one-third of your daily
requirements of niacin and vitamin B6.
To cut down on saturated fats even more, concentrate on fish like tuna
and salmon, because they contain a healthy dose of omega-3 fatty
acids as well as protein. Those fatty acids lower levels of a hormone
called leptin in your body The higher your leptin levels, the more readily
your body stores calories as fat
Beef is another classic muscle-building protein. It’s the top food source
for creatine -- the substance your body uses when you lift weights. Beef
does have a downside; it contains saturated fats, but some cuts have
more than others. Look for rounds or loins (that’s code for extra-lean);
sirloins and New York strips are less fatty than prime ribs and T-bones.
9) Olive Oil- No need for a long explanation here: Olive oil and its brethren will help
control your food cravings; they'll also help you burn fat and keep your
cholesterol in check. Do you need any more reason to pass the bottle?
10) Whole-Grain Breads and Cereals- You crave carbohydrates because your body
needs them. The key is to eat the ones that have been the least processed --
carbs that still have all their heart-healthy, belly-busting fiber intact. if you eat
products made with all the parts of the grain -- whole-grain bread, pasta, long-
grain rice -- you get all the nutrition that food manufacturers are otherwise trying
to cheat you out of. .) Whole-grain bread keeps insulin levels low, which keeps
you from storing fat. In this diet, it's especially versatile because it’ll supplement
any kind of meal with little prep time. Toast for breakfast, sandwiches for lunch,
with a dab of peanut butter for a snack. Don't believe the hype. Carbs -- the right
kind of carbs -- are good for you.
11) Raspberries and Other Berries- They carry powerful levels of antioxidants, all-
purpose compounds that help your body fight heart disease and cancer; the
berries' flavonoids may also help your eyesight, balance, coordination, and short-
term memory. One cup of raspberries packs 6 grams of fiber and more than half
of your daily requirement of vitamin C.Blueberries are also loaded with the
soluble fiber that, like oatmeal, keeps you fuller longer. In fact, they're one of the
most healthful foods you can eat. Blueberries beat out 39 other fruits and
vegetables in the antioxidant power ratings.
Monday
Breakfast
1 banana
2 handfuls of ice
1 packet of Vanilla or Chocolate Pure Trim Shake
12oz. of water
Mix in a blender. Drink half now…save the other half for a snack later on in the day.
*you can add any other fruit or berries to change the flavor of your shake. We really like to add raspberries in
the vanilla shake.
Spray frying pan with Pam, fry onions, spinach and mushrooms until soft.
Add egg whites….let sit until egg whites actually turn white. Mix in Feta cheese and Stir and blend all
ingredients together, on medium to high heat.
Snack #1
2 teaspoons peanut butter, raw vegetables (as much as you want)
Lunch
Turkey or roast beef sandwich on whole-grain bread, 1 cup 1% or fat-free milk, 1 apple
Snack #2
1 ounce almonds, 1½ cups berries
Dinner
Mas Macho Meatballs (number of Powerfoods: 3)
1 pound extra-lean ground beef or turkey
½ cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
½ cup reduced-fat mozzarella cheese, shredded
1. Mix the beef or turkey , crackers, onion, garlic, and flaxseed into golf ball-size meatballs.
2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat
from the skillet, and add the tomato sauce.
3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow
trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top
with the top half of the roll.
Makes 4 servings
Per serving: 569 calories, 38 g protein, 65 g carbohydrates, 19 g fat (6 g saturated), 10 g fiber, 1,341 mg
sodium
Snack #3
Other half of Pure Trim Shake
Tuesday
Breakfast
Eggs Beneficial Sandwich (number of Powerfoods: 5)
1 large whole egg
3 large egg whites
1 teaspoon ground flaxseed
2 slices whole-wheat bread, toasted
1 slice Turkey
1 tomato, sliced, or 1 green bell pepper, sliced
½ cup orange juice
1. Scramble the whole egg and egg whites in a bowl. Add ground flaxseed to the mixture.
2. Fry in a nonstick skillet spritzed with vegetable oil spray, and dump onto the toast.
Makes 1 serving
Per serving: 399 calories, 31 g protein, 46 g carbohydrates, 11 g fat (3 g saturated), 6 g fiber, 900 mg
sodium
Snack #1
2 teaspoons peanut butter, 1 bowl oatmeal or high-fiber cereal or ½ a Pure-Trim Wellness Shake
Lunch
The I-Am-Not-Eating-Salad Salad (number of Powerfoods: 4)
2 ounces grilled chicken
1 cup romaine lettuce
1 tomato, chopped
1 small green bell pepper, chopped
1 medium carrot, chopped
3 tablespoons Italian 94% fat-free Italian dressing or
1 teaspoon of olive oil
1 tablespoon grated Parmesan cheese
1 tablespoon ground flaxseed
2. Mix all the ingredients together, and store in the fridge. Eat on multigrain bread or by itself.
Makes 1 serving
Snack #2
3 slices deli turkey, 1 large orange
Dinner
Bodacious Brazilian Chicken (number of Powerfoods: 2)
1 lemon
1 lime
1 tablespoon ground flaxseed
1 can (8 ounces) tomato sauce
1 can (6 ounces) frozen orange juice concentrate
1½ cloves garlic, minced
1 teaspoon dried Italian seasoning
4 boneless, skinless chicken breast halves
1 teaspoon hot pepper salsa
½ cup chunky salsa
1. Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the
bag, and throw out the pulp and the seeds.
3. Drop in the chicken, reseal the bag, and refrigrate for a few hours.
4. Grill the chicken, turning and basting with marinade a few times, for 10 to 15 minutes or until the center is
no longer pink. Serve with salsa.
Makes 4 servings
Per serving: 205 calories, 29 g protein, 18 g carbohydrates, 2 g fat (3 g saturated), 3 g fiber, 726 mg
sodium
Snack #3
1 ounce almonds, 4 ounces cantaloupe
Wednesday
Breakfast
½ a Pure Trim Wellness Shake
Oatmeal
1/3 of a cup of oatmeal
3/4 cup of water
pinch of salt
Boil water….add oatmeal. Stir occasionally for 10-20 minutes. Let stand for a few minutes. Add berries or
skim milk for flavor. Enjoy
Snack #1
1 ounce almonds, 1 ounce raisins
Lunch
Guac and Roll (number of Powerfoods: 4)
1 can (6 ounces) light oil-packed tuna
2/3 cup guacamole
¼ cup chopped tomatoes
1 teaspoon lemon juice
1 tablespoon light mayonnaise
1 teaspoon ground flaxseed
2 6-inch whole-wheat hoagie rolls
1. Combine the first six ingredients in a bowl and blend thoroughly with a fork.
2. Split the rolls in half, and fill each half with ¼ cup of the mixture.
Makes 2 servings
Per serving: 606 calories, 36 g protein, 58 g carbohydrates, 28 g fat (5 g saturated), 13 g fiber, 942 mg
sodium
Snack #2
1 stick string cheese, raw vegetables (as much as you want)
Dinner
Chile-Peppered Steak (number of Powerfoods: 4)
1 tablespoon olive oil
2 carrots, sliced
1 cup chopped broccoli
2 jalapeño peppers, sliced
2 cayenne peppers, sliced
12 ounces lean sirloin steak, sliced thin
¼ cup Hunan stir-fry sauce
4 cups cooked brown rice
1. Heat the oil in a nonstick skillet over high heat. Toss in the carrots and broccoli, and cook until tender.
2. Add the peppers and beef, and continue cooking until meat is done.
Makes 4 servings
Per serving: 485 calories, 32 g protein, 57 g carbohydrates, 14 g fat (3.5 g saturated), 6 g fiber, 224 mg
sodium
Snack #3
Other half of Pure trim Shake
If you’re still hungry…grill some veggies with a bit of olive oil, lemon juice, garlic and Balsamic Vinegar. Grill
on high for 10-20 minutes, checking constantly. Make shish kebobs with different veg: zucchini, peppers,
shrooms, onions whatever you like!
Thursday
Breakfast
1 slice whole-grain bread with 1 tablespoon peanut butter, 1 medium orange, 1 cup All-Bran or Mini Wheats
cereal with 1 cup 1% or fat-free milk, 1 cup berries
Snack #1
8 ounces low-fat yogurt, 1 can low-sodium V8 juice
Lunch
Guilt-Free BLT (number of Powerfoods: 3)
¾ tablespoon fat-free mayonnaise
1 whole-wheat tortilla
2 slices turkey bacon, cooked
2 ounces roasted turkey breast, diced
2 slices tomato
2 leaves lettuce
2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce.
Makes 1 serving
Per serving: 206 calories, 17 g protein, 26 g carbohydrates, 7 g fat (2 g saturated), 3 g fiber, 1,270 mg
sodium
Snack #2
3 slices deli roast beef, 1 large orange
Dinner
Philadelphia Fryers (number of Powerfoods: 3)
1 medium onion, sliced
1 small red bell pepper, sliced
1 small green bell pepper, sliced
2/3 cup medium or hot salsa
4 multigrain hoagie rolls
¾ pound roast beef, thinly sliced
½ cup grated reduced-fat Cheddar cheese
1. In a nonstick skillet over medium heat, cook the onion and peppers until tender. Add the salsa and heat
until warm.
2. Construct the sandwiches with the buns, roast beef, onions, peppers, and cheese, then warm them in the
microwave for 1 to 2 minutes on high, until the cheese starts to melt.
Makes 4 sandwiches
Per sandwich: 558 calories, 35 g protein, 40 g carbohydrates, 28 g fat (12.5 g saturated), 4 g fiber, 653 mg
sodium
Snack #3
2 teaspoons peanut butter, 1 cup low-fat ice cream
Friday
Breakfest
Snack #1
1 ounce almonds, 4 ounces cantaloupe
Lunch
Hot Tuna (number of Powerfoods: 4)
½ cup chopped celery
1 onion, chopped
½ cup shredded, reduced-fat mozzarella cheese
½ cup reduced-fat cottage cheese
1 can (6 ounces) water-packed tuna, drained and flaked
¼ cup reduced-fat mayonnaise
1 tablespoon lemon juice
3 whole-wheat English muffins, split in half
1. Preheat your oven to 350°F. In a large nonstick skillet over low heat, cook the celery and onion until
softened. Add the cheeses, tuna, mayo, and lemon juice to the skillet, and cook the mixture just long enough
to warm it up.
2. Spread one-sixth of the mixture on each English muffin half. Put the muffin halves on a baking sheet, and
bake for 10 minutes.
Makes 2 servings
Per serving: 628 calories, 50 g protein, 54 g carbohydrates, 24 g fat (6 g saturated), 8 g fiber, 1,300 mg
sodium
Snack #2
3 slices deli roast beef, 1 large orange
Dinner
Chili Con Turkey (number of Powerfoods: 4)
1 pound ground turkey
1 can (14 ounces) Mexican-style diced tomatoes
1 can (15 ounces) black beans, rinsed and drained
1 can (14 ounces) whole-kernel sweet corn, drained
1 package (1 ½ ounces) dried chili mix
1 tablespoon ground flaxseed
¼ cup water
1 cup cooked rice
2. Add everything else but the rice, and cook over low heat for 10 minutes. Serve over rice.
Makes 4 servings
Per serving: 407 calories, 30 g protein, 52 g carbohydrates, 11 g fat (3 g saturated), 9 g fiber, 1,578 mg
sodium
Snack #3
Other half of Pure Trim Shake
Saturday
Breakfast
Snack #1
1 bowl high-fiber cereal, 1 cup low-fat yogurt
Lunch
Leftover Chili Con Turkey
Snack #2
2 teaspoons peanut butter, 1 or 2 slices whole-grain bread
Dinner
Cheat meal! Have whatever you've been craving this week: beer and wings, beer and pizza, beer and
bratwurst -- anything you can dream of. MODERATION….REMEMBER…80/20
Snack #3
Other half of Pure Trim Shake
Sunday
Breakfast
Per serving: 225 calories, 10 g protein, 42 g carbohydrates, 3 g fat (1 g saturated), 6 g fiber, 430 mg
sodium
Snack #1
2 teaspoons peanut butter, 1 can low-sodium V8 juice
Snack #2
3 slices deli roast beef, 1 slice fat-free cheese
Dinner
BBQ King (number of Powerfoods: 5)
5 ounces smoked turkey kielbasa, diced
1 small onion, chopped
1 can (3 ounces) sliced mushrooms
1 clove garlic, minced
1 can (16 ounces) baked beans
1 can (8 ounces) navy beans, drained
1 can (14 ½ ounces) puréed tomatoes
¼ cup seasoned bread crumbs
¾ tablespoon ground flaxseed
¾ tablespoon olive oil
1. Preheat your oven to 350°F. Put the kielbasa in a 2-quart baking dish, and bake until browned (about 5
minutes). Drain the fat and set the dish aside.
2. In a nonstick skillet over medium-high heat, cook the onion, mushrooms, and garlic for 5 to 7 minutes.
Transfer to the baking dish, then add the beans and tomatoes, plus salt and pepper to taste.
4. In a small bowl, mix the bread crumbs and flaxseed with the oil. Sprinkle over the sausage mixture, and
broil 4 to 5 inches from the heat until the top is golden (about 3 minutes).
Makes 4 servings
Per serving: 348 calories, 20 g protein, 53 g carbohydrates, 8.5 g fat (2 g saturated), 13 g fiber, 1,463 mg
sodium
Snack #3
1 ounce almonds, 1 cup low-fat ice cream with berries