Men - 1500 Calories

  Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
4 egg whites 6 oz nonfat milk Egg white scramble
(4 egg whites, beaten with
1 tablespoon nonfat milk and ½ cup mixed vegetables)
French toast
(1 slice whole wheat bread,
¼ cup egg white substitute,
¼ cup nonfat milk)
1 tablespoon peanut butter 1 cup puffed cereal ½ cup kasha
½ cup oatmeal 1 cup all Bran Cereal 1 oz low fat cheese 1 ¼ cup strawberries 1 slice whole wheat toast ½ cup nonfat milk ½ cup nonfat milk
1 cup nonfat milk 1 walnut 1 slice whole wheat bread 1 poached egg 1 cup melon 1 small banana 1 ½ cup blueberries
½ teaspoon olive oil 1 cup sliced strawberries or melon chunks 1 cup nonfat milk 1 medium tomato (sliced) ¾ cup nonfat milk 2 walnuts 6 almonds (slivered)
1 cup berries 1 cup sliced strawberries or melon chunks
Everyday: 1 tablet  My Favorite Multiple® Take One™ or Take One™Iron Free
Mid-morning snack Everyday: Prolab® Essential Whey (http://www.prolab.com/)
4 oz skinless chicken breast 4 oz tuna (packed in water) 3 oz shrimp 4 oz chicken breast (no skin, cut into thin slices)
4 oz turkey breast 1 cup bean soup 1 baked potato
1 small baked potato (with skin) with ½ cup plain yogurt ½ whole wheat pita pocket ½ cup corn or beans (garbanzo, pinto, black-eyed, etc) 2 slices whole wheat bread 2 slices whole grain bread 1-2 cups salad greens + ½ cup raw vegetables 1 oz lowfat mozzarella cheese
1 cup broccoli 6 almonds (slivered) 1-2 cups salad greens ½ cup raw vegetables Lettuce, tomato 2 tsp olive oil and vinegar dressing 1 cup broccoli and cauliflower
1 teaspoon sunflower oil ½ cup raw vegetables 1-2 tablespoons fat-free salad dressing 1 teaspoon reduced fat mayonnaise + mustard to taste Mustard 2 cups of melon chunks ¼ cup salsa
1 cup nonfat milk 1 medium tomato 6 oz nonfat milk 1 cup plain nonfat yogurt ¾ cup nonfat milk   4 whole apricots
1-2 tablespoons fat free dressing
6 oz nonfat milk
Mid-afternoon snack 3 cups popcorn (no fat added) 2-5 (3/4 oz) whole-wheat crackers, no added fat 2 rice cakes 4 slices melba toast 2-5 (3/4 oz) whole wheat crackers 1 small orange 3 cup popcorn (air-popped)
¾ oz pretzels ½ grapefruit
4 oz water packed tuna 6 oz turkey breast (no skin) 4 oz sirloin or other lean meat Salmon Salad (4 oz salmon + 2 cups dark salad greens)
4 oz pork chops 1 cup whole grain pasta 1 small whole wheat tortilla
1 cup brown rice 1 small potato 1 cup winter squash 1 tablespoon fat-free Italian dressing ½ cup lentils or beans 2 oz salmon 2 oz lean beef
½ cup cooked mixed vegetables 1½ teaspoon olive oil 1 whole wheat roll 2-5 whole wheat crackers (3/4 oz) 1 cup asparagus with  almonds (6) 1 cup mixed vegetables of choice 1/3 cup beans
1½ teaspoon flaxseed oil ½ cup broccoli ½ cup mixed vegetables 1 cup nonfat milk 1 cup nonfat milk 1 tsp flaxseed oil 2 cups raw vegetables
1 medium orange 1 cup nonfat milk 6 oz nonfat milk 1 slice watermelon ½ cup applesauce 1 cup nonfat milk 1 oz avocado (1/8 medium)
  1 medium fruit ½ teaspoon olive oil 1 medium fruit 2½ cups strawberries 1 small banana
1 slice melon
1 cup nonfat milk

Note: Gradual weight loss — about 2 pounds per week is recommended. If weight loss is greater, it is recommended to add one additional daily serving of ProLab® Essential Whey.

*Available at ProLab.com