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Week 1
Day1
Breakfast wrap with scrambled egg, potatoes, chicken sausage, and cheese
Smoothie (women) Shake (men)
Chef salad, bacon crumbs, hard boiled egg, ham, turkey, with a ranch dressing, and whole wheat roll
Apple, string cheese
Balsamic chicken, fresh vegetables, and brown rice pasta
Protein bar
Day2
English muffin, scrambled egg, Canadian bacon, and cheese
Yogurt, granola (women) Shake (men)
Blackened chicken, fresh vegetables, and brown rice
Celery, peanut butter (women) Shake (men)
Grilled tri tip, fresh vegetables, and baked potatoes
Protein bar
Day3
Wheat French toast, scrambled egg, pork turkey sausage link, with a light syrup
Tangerine, almonds
Turkey burritos with brown rice, corn salsa, and beans
Smoothie (women) Shake (men)
Salmon, fresh vegetables, and brown rice
Protein bar

Day4
Frittata with bell peppers, mushrooms, and cheese
Orange, almonds
Indian masala chicken, sautéed fresh vegetables, and brown rice
Smoothie (women) Shake (men)
Brown rice spaghetti, turkey meat sauce, and fresh vegetables
Protein Bar
Day5
Breakfast pita pizza with scrambled egg, sausage, bell peppers, and cheese
Yogurt, granola (women) Shake (men)
Caesar pasta salad with shrimp, fresh basil, and marinated artichokes
Grapes, almonds
Kalua pig, fresh vegetables, and brown rice
Protein Bar
Day6
Wheat toast or oat meal or pita, scrambled egg with or without bell peppers
Apple, string cheese
Vegetable turkey lasagna
Smoothie (women) Shake (men)
Marinated chicken with sweet Thai chili, fresh vegetables, and brown rice
Protein Bar

Week 2
Day1
Breakfast wrap with scrambled egg, potatoes, chicken sausage, and cheese
Smoothie (women) Shake (men)
Caesar salad with chicken, and whole wheat roll
Apple sauce, almonds
Turkey meatloaf, fresh vegetables, and brown rice
Protein bar
Day2
English muffin, scrambled egg, Canadian bacon, and cheese
Orange, string cheese
Turkey pasta taco
Yogurt, granola (women) Shake (men)
Sweet & sour pork, Vidalia onions, bell peppers, pineapple, and brown rice
Protein bar
Day3
Bagel, cream cheese, and hard boiled egg
Smoothie (women) Shake (men)
Ravioli, fresh vegetables, and turkey meat sauce
Grapes, string cheese
BBQ chicken, fresh vegetables, and oven baked potatoes
Protein bar

Day4
Omelet with mushrooms, asparagus, and cheese
Yogurt, granola (women) Shake (men)
Turkey pita, olives, tomatoes, fresh basil, lettuce, honey Dijon dressing
Celery, peanut butter (women) Shake (men)
Mahi Mahi with soy-ginger sauce, fresh vegetables, and brown rice
Protein bar
Day5
Whole wheat pancake, pork turkey sausage links, and a light syrup
Orange, almonds
Beef burger with mushrooms, bacon, lettuce, tomato, and cheese
Smoothie (women) Shake (men)
Chicken breast with mozzarella & Di Parma prosciutto, fresh vegetables, and baked potatoes
Protein bar
Day6
Wheat toast or oat meal or pita, scrambled egg with or without bell peppers
Apple, string cheese
Turkey enchilada topped with Anaheim chili, and homemade salsa
Yogurt, granola (women) Shake (men)
Lemongrass chicken, fresh vegetables, and brown rice
Protein bar

Week 3
Day1
Breakfast wrap with scrambled egg, potatoes, chicken sausage, and cheese
Smoothie (women) Shake (men)
Thai style fried rice with shrimp and/ or chicken
Celery, peanut butter (women) Shake (men)
Chicken-mushroom Marsala, fresh vegetables, and brown rice pasta
Protein bar
Day2
English muffin, scrambled egg, Canadian bacon, and cheese
Apple, string cheese
Jambalaya shrimp with Louisiana sausage, fresh vegetables, and brown rice
Smoothie (women) Shake (men)
Chicken sate, fresh vegetables, fruit salsa, spicy peanut, and brown rice
Protein bar
Day3
Sunrise fiesta pita with scrambled egg, tomatoes, sausage, and cheese
Yogurt, granola (women) Shake (men)
Beef burritos with brown rice, corn salsa, and beans
Orange, almonds
Mediterranean chicken style with herbs de Provence, fresh vegetables, and brown rice pasta
Protein bar

Day4
Quiche with mushroom, spinach, and ham
Smoothie (women) Shake (men)
Salmon, fresh vegetables, and brown rice
Grapes, string cheese
Roasted turkey with cranberry sauce, fresh vegetables, and brown rice
Protein bar
Day5
Egg-white Italian frittata with asparagus, mushrooms, and cheese
Yogurt, granola (women) Shake (men)
Turkey soft taco
Tangerine, almonds
Southern baked chicken, fresh vegetables, and brown rice
Protein bar
Day6
Wheat toast or oat meal or pita, scrambled egg with or without bell peppers
Cucumbers & sweet peppers, ranch dipping, and sweet Thai chili sauce
Grilled flank steak, fresh vegetables, and oven roasted potatoes
Smoothie (women) Shake (men)
Stuffed green bell peppers with ground turkey, and brown rice
Protein bar

Week 4
Day1
Breakfast wrap with scrambled egg, potatoes, chicken sausage, and cheese
Smoothie (women) Shake (men)
Mediterranean chicken salad, balsamic vinaigrette, and whole wheat roll
Fat free protein brownie
Blackened Cajun cat fish, citrus salsa, fresh vegetables, and brown rice
Protein bar
Day2
English muffin, scrambled egg, Canadian bacon, and cheese
Yogurt, granola (women) Shake (men)
Kobe roast beef sandwich with heirloom tomatoes, organic herb spring mix, fat free American cheese, and whole wheat roll
Apple, string cheese
Chunky beef stew with celery, Vidalia onions, carrots, and potatoes
Protein bar
Day3
Whole wheat pancake, pork turkey sausage links, and a light syrup
Smoothie (women) Shake (men)
Pita pizza with chicken, pineapple, bell peppers, mushrooms, olives, and cheese
Orange, almonds
Teriyaki chicken, fruit salsa, fresh vegetables, brown rice
Protein Bar

Day4
California omelet with avocado, Vidalia onions, bell peppers, and cheese
Smoothie (women) Shake (men)
Pork loin rubbed with Caribbean jerk, fresh vegetables, and brown rice
Grapes, string cheese
Turkey parmesan, fresh vegetables, and brown rice pasta
Protein Bar
Day5
Bagel, cream cheese, and hard boiled egg
Yogurt, granola (women) Shake (men)
Black bean and rice salad with turkey, bell peppers, tomatoes, green onions, and cumin
Celery, peanut butter (women) Shake (men)
Kung pao chicken, fresh vegetables, and brown rice
Protein bar
Day6
Wheat toast or oat meal or pita, scrambled egg with bell peppers
Smoothie (women) Shake (men)
Chicken enchilada topped with anahein chili and homemade salsa
Apple, string cheese
Turkey-kidney bean chili, fresh vegetables, and whole wheat roll
Protein bar
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