Downtown Boot Camp The Fitness Boot Camp for Indianapolis

Meals Week 1

Week 1

DAY 1
Breakfast calories
Veggie Omelet
(2 eggs + veggies of choice) ……….. 150
1 slice whole wheat toast …………… 80
1 Tbsp jam ………………………….. 40
1 cup skim milk …………………….. 90
Snack
1 banana ……………………………. 100
1 Tbsp natural peanut butter….……. 90
Lunch
LaTortilla Factory Tortilla …………. 100
4 slices lean deli meat ……………… 40
1 Tbsp mustard …………………….. 20
tomato, lettuce, veggies ……………. 25
1 orange ……………………………. 70
1 oz baked chips …………………… 120
water or diet beverage
Snack
6 oz light yogurt …………………… 90
Dinner
1 cup whole wheat pasta (cooked)
plus ½ cup tomato sauce …………… 300
2 cups tossed greens with veggies …. 50
2 Tbsp. low-fat dressing …………… 50
4 oz grilled chicken breast ………… 120
water or diet beverage
TOTAL 1515

DAY 2
Breakfast calories
½ cup low-fat cottage cheese ………. 90
1 cup cut fresh fruit ………………... 120
1 slice whole wheat toast …..…….… 80
1 Tbsp natural peanut butter….……. 90
Snack
¼ Trail Mix ………………………... 130
Lunch
Chicken Waldorf Salad ……………. 350
¾ cup cooked chicken breast
1 apple, chopped
2 Tbsp low-fat plain yogurt
2 Tbsp raisins
1 Tbsp walnuts
2 tsp light mayo
serve on bed of lettuce
1 small wheat dinner roll …………... 90
water or diet beverage
Snack
Light string cheese …………………. 60
1 apple ……………………………… 80
Dinner
6 oz grilled fish …………………….. 260
1 cup roasted red potatoes
(no oil may use herbs) ………………100
½ cup green beans ………………….. 20
1 cup skim milk …………………….. 90
TOTAL 1560

DAY 3
Breakfast calories
1 cup GoLean Crunch …….……….. 190
1 banana .…………………………… 80
1 cup skim milk …………………….. 90
Snack
Light string Cheese ………………… 60
1 oz Pretzels ………………….……. 110
Lunch
Whole Wheat Pita ……….…………. 170
2 Tbsp Hummus …………………… 60
tomato, cucumber, sprouts, onion,
lettuce, other veggies ……...………. 25
1 apple …………………….………. 80
water or diet beverage
Snack
100 calorie microwave popcorn …… 100
Dinner
¼ Recipe Mexican Lasagna ………. 425
2 cups tossed greens with veggies … 25
2 Tbsp low-fat dressing …………… 50
water or diet beverage
TOTAL 1465

DAY 4
Breakfast calories
2 scoops protein powder ……...……. 80
1 cup frozen berries ………... 80
½ cup skim milk …………… 45
6 oz light yogurt ………….… 90
Snack
½ cup low-fat cottage cheese …….... 90
1 orange ……………………………. 70
Lunch
Chicken Pasta Salad ………………. 425
1 cup cooked whole wheat pasta
¾ cup chopped veggies
3 Tbsp low fat Italian dressing
4 oz chicken breast
water or diet beverage
Snack
Light string cheese …………………. 60
1 apple ……………………………… 80
Dinner
1 Chicken stuffed potato …………… 460
1 cup steamed broccoli ….………….. 25
1 cup skim milk …………………….. 90
TOTAL 1595

DAY 5
Breakfast calories
1 cup oatmeal (cooked) …….…..….. 140
2 tsp brown sugar ……...…………… 30
1 cup skim milk …………………….. 90
1 banana …………..………………... 80
Snack
1 cup grapes ……………………….. 110
Lunch
Meditteranean Tuna Salad ………….335
½ cup chickpeas
5 oz can tuna
½ bell pepper
¼ cup chopped red onion
¼ cup chopped fresh parsley
2 tsp olive oil
Pepper to taste
Serve on bed of lettuce
1 pear ……………………………… 100
water or diet beverage
Snack
Rachel’s low-fat cottage cheese … 110 – 140
½ cucumber, sliced ……………….. 15
Dinner
¼ Turkey pizza …………...………. 410
2 cups tossed greens with veggies … 25
2 Tbsp low-fat dressing …………… 50
water or diet beverage
TOTAL 1510

DAY 6
Breakfast calories
2 scoops protein powder ……...……. 80
1 banana ……..……………... 80
1 cup skim milk .…………… 90
1 Tbsp natural peanut butter … 90
Snack
6 oz light yogurt …………….…….... 90
Lunch
Sandwich thin ……………………… 100
Egg Salad …………………………... 150
1 egg
2 egg whites
1 Tbsp low-fat mayo
1 tsp dijon mustard
1 Tbsp thinly sliced green onion
Salt and Pepper
½ cup baby carrots …………………. 35
4 celery sticks ………………………. 5
2 Tbsp. low fat dressing ……………. 50
water or diet beverage
Snack
¼ cup trail mix …………………….. 130
Dinner
¼ Pesto Primavera …….…………… 310
1 small wheat dinner roll …………... 90
1 cup skim milk …………………….. 90
½ cup low-fat frozen yogurt ……….. 110
TOTAL 1500