Men - 1800 Calories

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
	5 egg whites	1 cup all Bran Cereal	Egg white scramble (5 egg whites, 1 tablespoon nonfat milk, ½ cup mixed vegetables)	2 slices French toast (2 slice whole wheat bread, 2 egg whites, 1 egg, ¼ cup nonfat milk)	2 tablespoons natural peanut butter	1 cup puffed cereal	½ cup kasha
	1 cup oatmeal	6 oz nonfat milk	1 oz cheese	1 ¼ cup strawberries	1 slice whole grain bread	1 cup nonfat milk	1 cup nonfat milk
	1 slice whole wheat toast	2 walnuts	2 slices whole wheat bread	1 poached egg	½ cup oatmeal	1 small banana	1 ½ cup blueberries
	½ cup nonfat milk	1 slice whole wheat toast	6 oz nonfat milk	1 medium tomato (sliced)	1 cup nonfat milk	4 walnuts	1 apple
	1 teaspoon olive oil	1 teaspoon natural peanut butter	1 cup sliced strawberries or melon chunks		1 cup melon chunks		6 almonds (slivered)
	1 cup berries	1 cup sliced strawberries or melon chunks
	Everyday	1 tablet Natrol® 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)	4 oz shrimp	3 oz chicken breast (no skin)	3 ½ 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 + 1 cup raw vegetables	1 oz lowfat mozzarella cheese
	1 cup broccoli	6 almonds (slivered)	1-2 cups salad greens	1 cup raw vegetables (ie, tomato and onion slices, lettuce, etc)	Lettuce, tomato Mustard to taste	4 teaspoons olive oil and vinegar dressing	2 cups 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	1 cup nonfat milk	2 cups of melon chunks	¼ cup salsa
	1 cup nonfat milk	1 medium tomato	6 oz nonfat milk	½ cup plain nonfat yogurt	1 medium fruit		4 whole apricots
	1 medium fruit	1-2 tablespoons fat free dressing	1 medium peach				½ grapefruit
		1 small nectarine
Mid-afternoon snack				½ cup grapes		1 small orange	Carrot and celery sticks 4 teaspoons peanut butter
	Everyday: Prolab® Essential Whey (http://www.prolab.com/)
	4 oz water packed tuna	5½ oz turkey breast (no skin)	3 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 combined  + 1 cup veggies	1 small whole wheat tortilla
	1 cup brown rice	1 small potato	1 cup squash	1 tablespoon fat-free Italian dressing	1 cup winter squash	1-2 cups salad greens 1-2 cups salad greens	1/3 cup beans
	1 cup cooked mixed vegetables	1½ teaspoon olive oil	1 whole wheat roll	2-5 whole wheat crackers (3/4 oz)	1 cup asparagus	½ cup raw vegetables	2 cups raw vegetables
	2 teaspoon flaxseed oil	1 cup broccoli	1 cup mixed vegetables	1 cup nonfat milk	½ cup mushrooms	4 tsp olive oil and vinegar dressing	2 oz avocado (1/8 medium)
	1 medium fruit	10 oz nonfat milk	2 teaspoons olive oil	1 slice watermelon	1 medium fruit	1 cup nonfat milk	1 cup nonfat milk
		1 medium fruit	1 small tangerine			2½ cups strawberries	1 small banana
							1 slice melon

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