Downtown Boot Camp The Fitness Boot Camp for Indianapolis

Meals Week 3

DAY 1
Breakfast calories
1 cup GoLean Crunch …….……….. 190
1 cup banana .……………….……… 80
1 cup skim milk …………………….. 90
Snack
Light string Cheese ………………… 60
1 apple ……………………….……. 80
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
3 cups low fat popcorn ……………. 110
Dinner
1 cup roasted red pepper tomato soup
110
Grilled Cheese – 2 slices whole wheat bread
1 slice havarti cheese, 3 tomato slices
270
2 cups tossed greens with veggies .… 25
2 Tbsp low-fat dressing ……….…… 50
water or diet beverage
2 squares dark chocolate ……….…… 60
TOTAL 1500

DAY 2
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
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
Taco salad …...……………..……….. 640
2 oz chicken breast (may add fajita seasoning)
½ cup Spanish rice
½ cup fat-free refried beans
½ cup corn
2 Tbsp low-fat shredded cheese
2 Tbsp low-fat sour cream
lettuce, tomato, onion, pepper, etc
Salsa
1 oz baked tortilla chips
water or diet beverage
TOTAL 1530

DAY 3
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 cup grapes ………………………… 110
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
100 calorie popcorn ….……………. 100
Light string cheese ………………… 60
Dinner
1 cup Asian stir-fry vegetable ……... 70
Tofu ……………..………………… 110
¾ cup brown rice ………………….. 160
water or diet beverage
½ cup low- fat ice cream ………….. 110
TOTAL 1450

DAY 4
Breakfast calories
1 cup cooked oatmeal ……...……….. 140
2 tsp brown sugar …………………… 30
1 Tbsp raisins ………....…………….. 30
1 cup skim milk …………………….. 90
Snack
1 Tbsp natural peanut butter .…..….… 90
1 banana ..……………………………. 80
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
Rachel’s low-fat cottage cheese … 110 – 140
½ cucumber, sliced ……………..….. 15
Dinner
4 oz grilled chicken breast ………….. 120
1 Sandwich Thin ……..……………... 100
tomato, onion, lettuce ………………. 25
1 tsp mustard ……………………….. 5
1 oz baked chips ……………………. 120
1 cup skim milk ……………………... 90
TOTAL 1500

DAY 5
Breakfast calories
1 cup GoLean Crunch …….……….. 190
1 banana .…………………………… 80
1 cup skim milk …………………….. 90
Snack
6 oz light yogurt …………………… 90
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
1 cup melon ………….…………….. 60
Light string cheese ………………… 60
Dinner
¼ Three bean stew …………………. 300
1 cup brown rice …………………… 160
water or diet beverage
2 squares dark chocolate …………… 60
TOTAL 1525

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 orange ..……………………………. 80
Lunch
Chicken Pasta salad …………………. 425
1cup cooked whole wheat pasta
¾ cup chopped vegetables
3 Tbsp low-fat Italian dressing
4 oz chicken breast
water or diet beverage
Snack
¼ cup trail mix ……….…………..….. 130
Dinner
Coconut Curry Tofu ………………….. 400
1 cup cooked rice noodles ……………. 130
TOTAL 1525