Downtown Boot Camp The Fitness Boot Camp for Indianapolis

Meals Week 2

DAY 1
Breakfast calories
½ cup low-fat cottage cheese ..…..…... 90
1 slice whole wheat ……...………….. 80
1 Tbsp natural peanut butter …..….… 90
1 banana …………..………………... 80
Snack
½ cup baby carrots ..………………... 35
¼ cup hummus ……………………... 140
Lunch
Grilled Chicken Salad + balsamic
vinegar ….........................………….. 170
4 oz grilled chicken
2 cups lettuce
2 Tbsp chopped red onion
1 diced tomato
¼ cup low fat croutons ……………... 60
1 cup grapes ……..………………… 110
water or diet beverage
Snack
100 calorie popcorn ...…………….. 100
Dinner
4 oz grilled/baked salmon ………… 150
1 cup rice pilaf ……………………. 220
7 spears of Asparagus ……………... 20
6 oz red wine ………………………. 120
½ cup low-fat ice cream/frozen yogurt
110
TOTAL 1575

DAY 2
Breakfast calories
1 cup GoLean Crunch …….……….. 190
1 banana .…………………………… 80
1 cup skim milk …………………….. 90
Snack
1 oz pretzels ….…………….…….... 110
Light String Cheese ………………... 60
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
¼ cup trail mix …………………….. 130
Dinner
1 cup spinach leek soup…..………… 180
1 small wheat dinner roll …………... 90
1 cup skim milk …………………….. 90
½ cup low-fat frozen yogurt ……….. 110
TOTAL 1505

DAY 3
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 apple ………………………………. 80
Lunch
Chicken Salad …………………….. 170
1- 5oz can chicken breast
1 Tbsp light mayo
diced celery, onion
1 Sandwich Thin ……..…………… 100
½ cup baby carrots …………………. 35
4 celery sticks ………………………. 5
2 Tbsp. low fat dressing ……………. 50
water or diet beverage
Snack
6 oz light yogurt …………………… 90
1 banana ……………………………. 80
Dinner
Lemon Halibut fillet ……………… 245
1 cup rice pilaf ……………………. 220
1 cup steamed broccoli …….……... 30
6 oz red wine ………………………. 120
TOTAL 1585

DAY 4
Breakfast calories
2 scoops protein powder ……...……. 80
1 banana …………..……………….. 80
½ cup skim milk .…….…………..… 45
½ cup frozen strawberries ……….… 90
6 oz strawberry/banana light yogurt ... 90
Snack
1 oz pretzels ….…………….…….... 110
Light String Cheese ………………... 60
Lunch
1 Whole Wheat Pita ………..………… 170
2 Tbsp light vegetable cream cheese... 60
onion, tomato, cucumber, lettuce, sprouts,
other vegetables ……………………... 25
Orange ………………………………. 70
water or diet beverage
Snack
¼ cup trail mix …………………….. 130
Dinner
1 BBQ Chicken Burrito ……………. 300
1 oz baked tortilla chips ……………. 140
2 Tbsp salsa ………………………… 10
2 Tbsp cheese dip …………………... 50
water or diet beverage
TOTAL 1510

DAY 5
Breakfast calories
1 cup cooked oatmeal ……...……….. 140
2 tsp brown sugar …………………… 30
1 Tbsp raisins ………....…………….. 30
1 cup skim milk …………………….. 90
Snack
1 apple ……….…………………….. 80
Light String Cheese ………………... 60
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
1 banana ……………………………. 80
1 Tbsp natural peanut butter….……. 90
Dinner
4 oz 97/3 hamburger…… ………… 150
1 Sandwich Thin ……..…………… 100
onion, tomato, pickle, lettuce …….... 25
1 ½ cups homemade fries (diced potatoes
sprayed with cooking spray and spices)
150
¼ cup ketchup ……………………… 40
2 squares dark chocolate …………… 60
TOTAL 1500

DAY 6
Breakfast calories
1 egg + 2 egg whites scrambled ……. 100
1 slice whole wheat toast …………… 80
1 Tbsp natural peanut butter .…..….… 90
6 oz light yogurt …………………….. 90
Snack
1 oz pretzels ….…………….…….... 110
Light String Cheese ………………... 60
Lunch
Whole Wheat Pita ……….…………. 150
2 Tbsp Hummus …………………… 60
tomato, cucumber, sprouts, onion,
lettuce, other veggies ……...………. 25
1 apple …………………….………. 80
water or diet beverage
Snack
¼ cup trail mix …………………….. 130
Dinner
¼ Spaghetti Pie ……………………. 480
2 cups greens with veggies ………… 50
2 Tbsp low-fat dressing ……………. 50
water or diet beverage
TOTAL 1555