Downtown Boot Camp The Fitness Boot Camp for Indianapolis

Meals Week 4

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
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
6 oz light yogurt …..………………... 90
Dinner
1 Black bean quesadilla …………… 445
2 cups greens with veggies ………... 50
balsamic vinegar
½ cup low fat frozen yogurt ……….. 110
TOTAL 1535

DAY 2
Breakfast calories
2 scoops protein powder ……...……. 80
1 banana ………….………………... 80
1 cup skim milk .…………………… 90
1 Tbsp natural peanut butter …..….… 90
Snack
1 oz pretzels ….…………….…….... 110
Light String Cheese ………………... 60
Lunch
Tuna Salad …………………………. 185
1- 5 oz can tuna
1 Tbsp low-fat mayo
1 tsp fresh dill
1 Tbsp diced celery
1 sandwich thin …………………….. 100
1 cup greens with veggies ………….. 25
1 Tbsp low fat dressing ……………... 25
water or diet beverage
Snack
¼ cup trail mix …………………….. 130
Dinner
2 cups rice and beans ………………. 415
¾ cup green beans …………………. 30
½ cup low-fat frozen yogurt ……….. 110
TOTAL 1500

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 banana ……………………………. 80
1 Tbsp natural peanut butter….…….. 90
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
Orange ………………………………. 70
water or diet beverage
Snack
6 oz light yogurt …..………………... 90
Dinner
1 ¼ cup Greek Spaghetti …..……… 335
2 cups greens with veggies ………... 50
balsamic vinegar
water or diet beverage
TOTAL 1500

DAY 4
Breakfast calories
2 scoops protein powder ……...……. 80
1 banana …………..………………... 80
1 cup skim milk .…………………… 90
1 Tbsp natural peanut butter …..….… 90
Snack
1 oz pretzels ….…………….…….... 110
Light String Cheese ………………... 60
Lunch
Mediterranean Lentil Salad ……….. 255
Lettuce, 1 cup salad, 1 Tbsp cheese
Whole wheat roll……. ……………... 90
Orange ……………………………… 70
water or diet beverage
Snack
Pear …………….………………….. 100
Dinner
Chicken Burrito …………..……….. 300
3 oz grilled chicken
LaTortilla factory tortilla
Lettuce, tomato, onion, olives, peppers
1 Tbsp low fat sour cream
2 Tbsp shredded cheese
1 oz baked tortilla chips …………… 140
2 Tbsp Salsa ……………………….. 10
water or diet beverage
TOTAL 1475

DAY 5
Breakfast calories
1 cup GoLean Crunch …….……….. 190
1 cup banana …………..…………… 80
1 cup skim milk …………………….. 90
Snack
1 banana ……………………………. 80
1 Tbsp natural peanut butter….…….. 90
Lunch
Whole Wheat Pita ……….…………. 170
¼ cup Hummus …………………… 120
tomato, cucumber, sprouts, onion,
lettuce, other veggies ……...………. 25
Orange ………………………………. 70
water or diet beverage
Snack
6 oz light yogurt …..………………... 90
Dinner
Feta Stuffed Chicken ….…..……… 210
1 chicken breast + ¾ cup salad
1 Pear …………….…………………100
6 oz red wine ………………………. 120
2 squares dark chocolate …………… 60
TOTAL 1495

DAY 6
Breakfast calories
½ cup low-fat cottage cheese ..…..…... 90
1 slice whole wheat ……...………….. 80
1 Tbsp natural peanut butter …..….… 90
1 banana …………..………………... 80
Snack
1 oz pretzels ….…………….…….... 110
Light String Cheese ………………... 60
Lunch
Mediterranean Lentil Salad ……….. 255
Lettuce, 1 cup salad, 1 Tbsp cheese
Whole wheat roll……. ……………... 90
Orange ……………………………… 70
water or diet beverage
Snack
Pear …………….………………….. 100
Dinner
1 ½ cups chili (extra lean ground beef or lean
ground turkey) …..………..……….. 300
Whole wheat roll……. ……………... 90
1 cup raw vegetables (carrots, celery,
broccoli, cucumber, tomatoes, etc) …. 40
3 Tbsp low-fat dressing………….….. 75
water or diet beverage
TOTAL 1530