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