40 30 30MealPlan 2100calories

40-30-30 Meal Plan - 2100 calories
Sunday
GRAMS CALORIES PROTEIN(g) CARBS(g) FAT(g)

breakfast
1 serving Mexican Omelette 480 399 33 37 14
1 pack Enrich Total Spa Nutrition - Daily Supplement Pack 0* 18 0 0 2
am snack
5 almonds ALMOND, RAW 6 35 1 1 3
1 cup STRAWBERRY, RAW 166 53 1 13 0
1 oz TURKEY BREAST 28 29 5 1 0
lunch
1.00 servings Beef Chop Suey 836 467 37 48 17
1 can NON COLA/PEPPER SODA, NO CAFFEINE, DIET 355 0 0 0 0
snack
2 scoop Indulge Instant Meal Shake - Chocolate, Vanilla, O 43 180 20 10 3
dinner
1 serving Stuffed Pork Chops with Vegetables 1168 680 57 71 21
1 can COLA, DIET, CARBONATED 355 0 0 0 0
pm snack
1/2 cup COTTAGE CHEESE, 1% FAT 113 81 14 3 1
3/4 cups PINEAPPLE, ALL VARIETIES, RAW 116 56 1 15 0
1 serving (nlea) ICED TEA MIX, SUGAR FREE 1 3 0 0 0
.25 oz WALNUT, ENGLISH, DRIED, RAW 7 46 1 1 5
DAILY TOTALS 3675* 2047 171 200 67

PCF: 33-38-29
EXCHANGES: 2.7 Starch, 13.8 Very Lean Meat, 4.92 Lean Meat, 0.98 Med Fat Meat, 16.98 Vegetable, 1.81 Fruit, 5.14 Fats
0.22 Other Carbs
Monday

breakfast
1 serving Breakfast Spinach Pie 901 498 43 50 18
am snack
8 fl oz WATER, MUNICIPAL 237 0 0 0 0
1 oz CHEESE, CHEDDAR OR COLBY, LOWFAT 28 48 7 1 2
1 fruit ORANGE, ALL VARIETIES, RAW 131 62 1 15 0
5 pieces OLIVE, BLACK, PITTED 23 42 0 2 4
2 slices CHICKEN BREAST, FAT FREE, ROASTED 26 22 5 0 0
lunch
1.25 servings Rich Cucumber Soup 1536 681 50 69 28
snack
dinner
1 servings Beef and Bean Stew 625 428 38 43 13
pm snack
5 large OLIVE, SMALL-EXTRA LARGE 22 25 0 1 2
DAILY TOTALS 4114* 2162 180 209 76

PCF: 32-37-31
EXCHANGES: 1.18 Starch, 9.7 Very Lean Meat, 5.1 Lean Meat, 3.4 Med Fat Meat, 24.96 Vegetable, 2.04 Fruit, 4.61 Fats, 0.2 Other Carbs
12/7/2009, 4:07 PM
40-30-30 Meal Plan - 2100 calories Page 2
Week 1
Tuesday

breakfast
3/4 serving Breakfast Spinach Pie 676 373 33 38 13
am snack
lunch
3/4 serving Beef Stir Fry 469 335 27 35 11
1 fl oz NON COLA/PEPPER SODA, NO CAFFEINE, DIET 30 0 0 0 0
snack
dinner
1 serving Mediterranean Chicken 905 420 33 46 13
8 fl oz WATER, BOTTLED 237 0 0 0 0
pm snack
1 tbsp DIP, GUACAMOLE 16 40 1 1 4
1 fruit NECTARINE, RAW 136 60 1 14 0
5 slices HAM LUNCH MEAT, NONFAT 80 58 12 2 1
DAILY TOTALS 3237* 1775 147 178 58

PCFA: 32-39-29-1
0.09 Other Carbs
12/7/2009, 4:07 PM
Week 1
Wednesday

breakfast
1 serving Vegetarian Breakfast 620 389 31 39 13
12 fl oz CLUB SODA, CARBONATED 355 0 0 0 0
am snack
lunch
1 serving Chicken Salad 594 379 31 40 12
snack
dinner
1 serving Salmon with Dill Sauce 583 472 37 46 16
pm snack
1/4 oz WALNUT, ENGLISH, DRIED, RAW 7 46 1 1 5
8 fl oz CITRUS DRINK MIX, BLEND 237 4 0 0 0
1 large PEACH, RAW 147 57 1 14 0
DAILY TOTALS 3136* 1744 143 168 57

PCF: 33-38-29
EXCHANGES: 1.28 Starch, 9.59 Very Lean Meat, 4.72 Lean Meat, 0.98 Med Fat Meat, 9.96 Vegetable, 3.99 Fruit, 0.76 Skim Milk, 4.64 Fats
0.19 Other Carbs
12/7/2009, 4:07 PM
Week 1
Thursday

breakfast
1 serving Breakfast Spinach Pie 901 498 43 50 18
8 fl oz COFFEE, BREWED, PREPARED 237 2 0 0 0
am snack
13 medium STRAWBERRY, RAW 156 50 1 12 0
lunch
1 serving Curried Chicken 618 368 33 34 13
snack
dinner
8 fl oz WATER, BOTTLED 237 0 0 0 0
2.00 servings Saute'ed Shrimp 1062 590 43 61 22
pm snack
1 large PEACH, RAW 147 57 1 14 0
8 fl oz CITRUS DRINK MIX, BLEND 237 4 0 0 0
DAILY TOTALS 4589* 2137 178 205 76

PCF: 32-37-31
EXCHANGES: 0.42 Starch, 11.62 Very Lean Meat, 1.92 Lean Meat, 2.11 Med Fat Meat, 23.86 Vegetable, 2.76 Fruit, 0.86 Skim Milk
7.84 Fats, 0.14 Other Carbs
12/7/2009, 4:07 PM
Week 1
Friday

breakfast
1.00 servings Vegetarian Breakfast 620 389 31 39 13
am snack
1 serving (nlea) ICED TEA MIX, SUGAR FREE 1 3 0 0 0
lunch
1 serving Mexican Burgers 632 453 32 45 17
snack
dinner
1.50 servings Spicy Vegetarian Tofu Primavera 1561 534 41 55 18
pm snack
3 slices CHICKEN BREAST, BAKED 66 65 13 2 0
1/2 cup GRAPE, EUROPEAN-TYPE, RAW 77 53 1 14 0
8 fl oz SEVEN UP, CHERRY, DIET 240 0 0 0 0
DAILY TOTALS 4288* 2121 170 205 73

PCF: 32-38-30
0.12 Other Carbs
12/7/2009, 4:07 PM
Week 1
Saturday

breakfast
1.00 servings Mexican Omelette 480 399 33 37 14
am snack
lunch
1.50 servings Beef Chop Suey 1255 701 56 72 26
snack
dinner
1 serving Indonesian Chicken 757 476 40 47 16
8 fl oz SEVEN UP, CHERRY, DIET 240 0 0 0 0
pm snack
DAILY TOTALS 3824* 2142 179 203 73

PCF: 33-37-30
12/7/2009, 4:07 PM
Week 1
DAILY AVERAGES (7 days)

3838* 2018 167 195 68
PCFA: 32-38-30-0
Values marked with a single asterisk (*) indicate totals with some values not available. This may result in an under reporting of values.
40-30-30 Meal Plan - 2100 calories - Recipe Listing
Mexican Burgers
Serves 2
INGREDIENTS
8 oz SALSA
1 cup KIDNEY BEAN, CANNED
2 cups GREEN PEPPER, SWEET, RAW (BELL)
1 cup TOMATO PUREE, CANNED W/SALT
1 tsp OLIVE OIL
1 tsp CHILI POWDER
4 oz GROUND BEEF, RAW, 85% LEAN
4 oz TURKEY, GROUND, RAW
EXCHANGES: 1.01 Starch, 0.69 Very Lean Meat, 1.54 Lean Meat, 1.62 Med Fat Meat
4.9 Vegetable, 0.44 Fats, 0.03 Other Carbs
DIRECTIONS
In a medium bowl mix together the ground beef,turkey and salsa. Form 2 oblong patties. Place under broiler. Cook until
browned. While patties are cooking add oil to non stick skillet cook kidney beans and peppers until hot, then add chili powder,
hot sauce, and tomato puree. Simmer for 5 minutes stirring constantly. Place each patti on a plate and top with vegetable
mixture. Serve
Mediterranean Chicken
Serves 2
INGREDIENTS
8 oz CHICKEN BREAST, BONELESS, RAW, MEAT ONLY
5 cups TOMATO, RED, RIPE, RAW
5 cups EGGPLANT, BOILED W/SALT
3 tsp OLIVE OIL
14 large OLIVE, SMALL-EXTRA LARGE
8 cloves GARLIC, RAW
1 tsp BASIL, DRIED, GROUND
4 tbsp WATER, MUNICIPAL
12/7/2009, 4:07 PM
2 tbsp WINE, RED TABLE
EXCHANGES: 3.56 Very Lean Meat, 7.8 Vegetable, 2.02 Fats, 0.02 Other Carbs
DIRECTIONS
In non stick saute pan, add oil and flattened chicken. Cook chicken until lightly browned, then add tomato, basil, diced garlic,
oregano, sliced olives, water and red wine. Simmer covered for 10 minutes or until almost all of the liquid is evaporated. While
the chicken cooking, cut eggplant in 1/8 in thick slices and place in boiling salted water for 10 minutes or until tender. On 2
dinner plates place a bed of cooked eggplant, then place the chicken tomato mixture on top of egg plant. Serve immediatly.
Beef Stir Fry

Serves 2
INGREDIENTS
1 cup ONION, RAW
4 tsp OLIVE OIL
1 tbsp SOY SAUCE (SHOYU)
1/2 tsp PEPPER, RED OR CAYENNE
1/2 cup KIDNEY BEAN, CANNED
6 oz BEEF ROUND, EYE OF, ROASTED, SLF (CUBE STEAK)
2 cups SNAP BEAN, RAW (GREEN BEAN)
2 cups RED PEPPER, SWEET, RAW
1 tbsp STIR FRY SAUCE, ALL PURPOSE, RTS
EXCHANGES: 0.55 Starch, 4.59 Very Lean Meat, 6.2 Vegetable, 1.76 Fats, 0.01 Other Carbs
DIRECTIONS
In non stick saute pan place 2/3 tsp of oil and beef. Cook beef until browned and done. While beef is cooking in another pan
place 2 tsp oil, kidney beans, green beans, onion, bell pepper, sauces, and garlic. Cook until entire mixture is hot, then add
tomato puree, beef broth, and cooked bee. cook for 5 minutes. Place equal amount on plate and serve.
Stuffed Pork Chops with Vegetables

Serves 2
INGREDIENTS
6 oz PORK CENTER LOIN, BRAISED, SLO
1 1/2 cup MUSHROOM, RAW
1 cup CHICKPEAS, CANNED (GARBANZO)
1 cup ONION, RAW
2 cups CELERY, RAW
2 cups BROCCOLI, RAW
3/4 head CAULIFLOWER, RAW
4 tsp CORNSTARCH
3 tsp OLIVE OIL
1 dash PEPPER, BLACK, GROUND
1 tsp MARJORAM, DRIED
3 cups BROTH, CHICKEN, CONDENSED
12/7/2009, 4:07 PM

1 tsp CINNAMON, GROUND
1 tsp CHILI POWDER
1 tsp NUTMEG, GROUND
EXCHANGES: 1.55 Starch, 6.1 Very Lean Meat, 1.92 Lean Meat, 6.37 Vegetable, 1.38 Fats
0.14 Other Carbs
DIRECTIONS
In a saute pan add 1 tsp oil, mushrooms, diced chickpeas, black pepper, marjoram, and onion. Cook until mixture is translucent(
about 10 minutes). When the vegetables are cooked set aside to cool. Cut a pocket in each 4 oz pork chop and fill with cooled
vegetable mix. Secure pockets with toothpicks so nothing falls out. If there is any vegetables left place them on the bottom of
the baking dish and place the chops on top. Cove the baking dish and bake in preheated 375 degree oven for 20-25 minutes.
While th e pork chops are cooking combine chicken broth, celery, broccoli, cauliflower, bell pepper, basil, cinnamon, chili powder
and nutmeg. Bring to a boil and cook until tender. Mix cornstarch with a little water and add to the vegetables. Reduce heat
and simmer for 5 minutes or until sauce forms. Place pork chops on plate and vegetables on the side. Serve
Mexican Omelette
Serves 2
INGREDIENTS
10 large EGG WHITE, CHICKEN, RAW
2 large EGG, CHICKEN, RAW
2 small ONION, RAW
1/2 cup CHICKPEAS, CANNED (GARBANZO)
1/2 cup GREEN PEPPER, SWEET, RAW (BELL)
1/2 cup MUSHROOM, RAW
3 tsp OLIVE OIL
1 tsp HOT PEPPER SAUCE, RTS
1 tsp TURMERIC, GROUND
1 tsp CHILI POWDER
EXCHANGES: 1.16 Starch, 3.4 Very Lean Meat, 0.98 Med Fat Meat, 2.08 Vegetable, 1.32 Fats
0.07 Other Carbs
DIRECTIONS
In medium non stick skillet saute' pan cook onion, garlic, chickpeas, kidney beans, red and green peppers and mushrooms in 1
tsp olive oil until tender. In mixing bowl, whip all eggs and seasoning. In second saute' pan heat 1 tsp of the olive oil, add 1/2
egg mixture and cook until omelet is formed. Fill with 1/2 of the vegetable mixture, fold over and serve. repeat for 2nd omelet.
Beef Chop Suey

Serves 2
INGREDIENTS
7 oz BEEF EYE OF ROUND, RAW, SLF
3 cups DANISH CABBAGE, COMMON, RAW, FRESHLY HARVESTED
2.5 cups CELERY, RAW
12/7/2009, 4:07 PM
3 cups MUSHROOM, RAW

1.5 cups SOYBEAN, SPROUTED, RAW
2 cups WATER CHESTNUT, CHINESE, CANNED
1.5 cups ONION, RAW
2 tsp OLIVE OIL
2 tbsp VINEGAR, APPLE CIDER
1 tbsp SOY SAUCE, LOW SALT (SHOYU)
1/2 cup BROTH, BEEF, RTS
EXCHANGES: 0.78 Very Lean Meat, 3 Lean Meat, 8.53 Vegetable, 0.88 Fats
DIRECTIONS
In non stick pan, place 1 tsp olive oil and beef. Cook until beef is done. In another pan while beef is cooking add 2 tsp olive oil,
cabbage, celery, mushrooms, sprouts, water chestnuts, vinegar and onion. Cook until entire mixture is hot, then add soy sauce,
beef stock and cooked beef. Cook for 5-10 minutes to blend flavors. Place equal amounts on two plates and serve hot
Beef and Bean Stew

Serves 2
INGREDIENTS
1 1/2 cup ONION, RAW
3 tsp OLIVE OIL
1 cup KIDNEY BEAN, CANNED
6 oz BEEF ROUND, EYE OF, ROASTED, SLF (CUBE STEAK)
1/2 cup TOMATO PUREE, CANNED W/SALT
1 cup SALSA, RTS
1 cup BROTH, BEEF, RTS
1 tsp CHILI POWDER
1/2 tsp CURRY POWDER
1 tsp OREGANO, DRIED, GROUND
DIRECTIONS
In sauce pan cook beans and onion in 2 tsp of oil until tender, then add tomato puree, sauce beef broth, spices and salsa.
Continue to cook vegetable mixture under medium heat until hot. While the vegetables are cooking, in non stick pan add
remaining oil and stir fry beef until cooked. Add beef to vegetables and simmer for 5 minutes. Place equal amounts on 2 plates
and serve.
(always drain and rinse canned beans before using)
Breakfast Spinach Pie

Serves 2
INGREDIENTS
2 small ONION, RAW
2 tsp OLIVE OIL
12/7/2009, 4:07 PM

1 tbsp PARSLEY, RAW
1 clove GARLIC, RAW
2 oz MOZZARELLA CHEESE, PART SKIM
1 1/2 cup SHALLOT, RAW
2 lbs SPINACH, RAW
1 tsp NUTMEG, GROUND
EXCHANGES: 0.09 Starch, 1.47 Very Lean Meat, 2.11 Med Fat Meat, 9.63 Vegetable
DIRECTIONS
In medium non stick skillet saute' pan cook all vegetables and spices except turmeric in 1 tsp olive oil until tender. In mixing
bowl, whip all eggs and turmeric. In second saute' pan heat 1 tsp olive oil, add 1/2 egg mixture and cook until omelet is formed.
Repeat until 2 omelettes are made. Place 1 omelette on plate and fill with 1/2 of the vegetable mixture. Repeat for 2nd
omelette. Sprinkle with cheese and serve hot.
Rich Cucumber Soup

Serves 2
INGREDIENTS
3 oz MOZZARELLA CHEESE, PART SKIM
5 cups CUCUMBER, PEELED, RAW
4 cups GREEN PEPPER, SWEET, RAW (BELL)
2 cups ONION, RAW
1 clove GARLIC, RAW
1 tsp CELERY SEED
1 tsp DILL WEED, DRIED
8 fl oz WATER, MUNICIPAL
2 large EGG, CHICKEN, HARD-BOILED
3/4 cups TOFU, FIRM, RAW
EXCHANGES: 0.04 Starch, 2.12 Very Lean Meat, 1.97 Lean Meat, 1.03 Med Fat Meat
8.66 Vegetable, 1.39 Fats, 0.01 Other Carbs
DIRECTIONS
Dice and combine all ingredients except egg and cheese in large sauce pan and bring to boil. Cover and simmer on medium
high heat for 20-25 minutes stirring constantly. Divide into 2 soup bowls and garnish with cheese and egg. Serve
Chicken Salad
Serves 2
INGREDIENTS
2 cups CELERY, RAW
1/2 cup CHICKPEAS, CANNED (GARBANZO)
12/7/2009, 4:07 PM

1 cup SALSA, RTS
6 cups LETTUCE, COS OR ROMAINE, RAW
4 tsp OLIVE OIL
1 tsp CHILI POWDER
DIRECTIONS
In non stick saute pan add oil, diced chicken, celery, chili powder and garlic. Cook until chicken is browned, then add chickpeas,
kidney beans, and salsa. Simmer for 10 minutes; until heated through and beans have softened. While the chicken and
vegetables are cooking arrange a bed of lettuce on both plates. Remove saute pan from stove and let stand for 5 minutes to
cool. Spoon chicken and vegetables over lettuce. Serve.
Vegetarian Breakfast
Serves 2
INGREDIENTS
2 small ONION, RAW
3 tsp OLIVE OIL
1 tsp CHILI POWDER
2 cups LEEK, RAW
2 cups CARROT, RAW
1 tbsp PARSLEY, RAW
1 clove GARLIC, RAW
EXCHANGES: 0.05 Starch, 2.45 Very Lean Meat, 0.98 Med Fat Meat, 6.67 Vegetable
DIRECTIONS
Chop all vegetables to desired consistency. In medium non stick skillet saute pan cook all vegetables and spices except turmeric
in 1 tsp olive oil until tender. In mixing bowl, whip all eggs and turmeric. In second saute pan heat 1 tsp olive oil, add 1/4 egg
mixture and cook until omelet is formed. Repeat until 4 omelettes are made. Place 1 omelette on plate and fill with 1/2 of the
vegetable mixture, Place one omelette on top to form sandwich. Repeat for 2nd sandwich. Serve Hot
Salmon with Dill Sauce

Serves 2
INGREDIENTS
10 oz SALMON, ATLANTIC, FARMED, RAW
1 cup YOGURT, SKIM MILK, PLAIN
1/2 tsp SUGAR, GRANULATED
2 tsp CORNSTARCH
2 cups PINEAPPLE, ALL VARIETIES, RAW
12/7/2009, 4:07 PM
2 cups CANTALOUPE, RAW

1 tsp DILL WEED, DRIED
EXCHANGES: 0.13 Starch, 4.72 Lean Meat, 2.15 Fruit, 0.76 Skim Milk, 0.08 Other Carbs
DIRECTIONS
Coat the bottom of a baking dish with cooking spray, then place two pieces of salmon in the bottom of the baking dish. Sprinkle
salmon wit 1 tsp o dill, then tightly seal the baking dish and bake in a preheated oven at 375 degrees for 25-30 minutes. While
salmon is baking, in sauce pan combine yogurt, sugar, 2 tsp dill and a splash of white wine to make a dill sauce. Heat sauce
through but do not boil. In mixing bowl combine pineapple and melon to make fruit salad. Place fruit equally on 2 dinner plates.
Place salmon on the side and top with sauce. Serve
Curried Chicken
Serves 2
INGREDIENTS
4 tsp CORNSTARCH
4 tsp OLIVE OIL
1/4 cup BROTH, CHICKEN, CONDENSED
2 cups SNAP BEAN, RAW (GREEN BEAN)
1 cup YOGURT, LOWFAT
2 tsp CURRY POWDER
EXCHANGES: 0.33 Starch, 2.23 Very Lean Meat, 0.16 Lean Meat, 3.87 Vegetable, 1.76 Fats
0.86 Skim Milk, 0.06 Other Carbs
DIRECTIONS
In non stick saute pan, place 2/3 tsp oil and diced chicken. Cook chicken until browned and done, then add wine, chicken broth,
yogurt, curry powder, and cornstarch, Stirring constantly. Heat until thick sauce forms, then simmer for 5 minutes. While
chicken is cooking, in another saute pan place 2 2 tsp oil, mushrooms, bell pepper, and snow peas. Cook until mixture is tender.
Place an equal amount of vegetable an 2 plates then top with equal amounts of chicken mixture. Serve.
Saute'ed Shrimp
Serves 2
INGREDIENTS
22 large SHRIMP, RAW
1 cup SNAP BEAN, FROZEN (GREEN BEAN)
2 cups ONION, SPRING OR SCALLIONS, RAW
4 tsp OLIVE OIL
4 tsp GINGER ROOT, RAW
4 tbsp WATER, MUNICIPAL
4 tbsp VINEGAR, APPLE CIDER
EXCHANGES: 2.34 Very Lean Meat, 5.08 Vegetable, 1.76 Fats
12/7/2009, 4:07 PM
DIRECTIONS
In sauce pan place bell pepper, snow peas, and sprouts in enough water to steam. Cook until vegetables are tender. While the
vegetable are cooking, in non stick skillet add oil, shrimp and scallions. Heat shrimp until cooked, then add tomato puree, ginger
root, water and hot sauce. On 2 dinner plates arrange a bed of steamed vegetables, place shrimp on top. Serve
Spicy Vegetarian Tofu Primavera

Serves 2
INGREDIENTS
24 oz TOFU, SILKEN, FIRM
1/2 cup CARROT, RAW
1 cup ONION, RAW
1 cup GREEN PEPPER, SWEET, RAW (BELL)
2 cups DANISH CABBAGE, COMMON, RAW, FRESHLY HARVESTED
2 cups TOMATO, RED, RIPE, RAW
4 tsp CORNSTARCH
1 tsp OLIVE OIL
1 tbsp SOY SAUCE (SHOYU)
DIRECTIONS
In non stick saute pan, cook vegetables in oil until almost tender, then add 1/2 cup water and cover to steam saute. In sauce
pan, add 1 1/2 cups cold water, soy sauce, garlic, cornstarch, and all other spices to form a sauce. (mix cornstarch with a little
water to dissolve it before adding to saucepan). Heat sauce to a light simmer; stirring constantly. Add diced tofu and sauce to
vegetables, stir and simmer for 2-3 minutes. Divide into 2 plates and serve at once.
Indonesian Chicken
Serves 2
INGREDIENTS
1 cup ONION, RAW
1/2 cup JALAPENO, RAW
5 cups CABBAGE, RAW
2 cups MILK, COW'S, 1% BF, VIT-A
4 tsp CORNSTARCH
5 tsp OLIVE OIL
2 tsp GINGER ROOT, RAW
1 tsp CORIANDER LEAF, DRIED (CILANTRO, CHINESE PARSLEY)
1 tsp CURRY POWDER
EXCHANGES: 0.34 Starch, 3.57 Very Lean Meat, 4.9 Vegetable, 1.12 Skim Milk, 2.2 Fats
0.08 Other Carbs
12/7/2009, 4:07 PM
DIRECTIONS
In non stick saute pan combine onion, jalapeno pepper, spices, milk and chicken. Poach (lightly simmer) until chicken is done. Mix
cornstarch with a little water to dissolve the add to pan an cook for 3-5 minutes. In seperate pan cook cabbage and red peppers
in oil until tender. Divide cabbage between 2 plates and top with chicken. Serve immediately
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12/7/2009, 4:07 PM

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40-30-30 Meal Plan - 2100 calories

GRAMS CALORIES PROTEIN(g) CARBS(g) FAT(g)

DAILY TOTALS 3675* 2047 171 200 67

GRAMS CALORIES PROTEIN(g) CARBS(g) FAT(g)

DAILY TOTALS 4114* 2162 180 209 76

GRAMS CALORIES PROTEIN(g) CARBS(g) FAT(g)

DAILY TOTALS 3237* 1775 147 178 58

GRAMS CALORIES PROTEIN(g) CARBS(g) FAT(g)

DAILY TOTALS 3136* 1744 143 168 57

GRAMS CALORIES PROTEIN(g) CARBS(g) FAT(g)

DAILY TOTALS 4589* 2137 178 205 76

GRAMS CALORIES PROTEIN(g) CARBS(g) FAT(g)

DAILY TOTALS 4288* 2121 170 205 73

GRAMS CALORIES PROTEIN(g) CARBS(g) FAT(g)

DAILY TOTALS 3824* 2142 179 203 73

DAILY AVERAGES (7 days)

40-30-30 Meal Plan - 2100 calories - Recipe Listing

40-30-30 Meal Plan - 2100 calories - Recipe Listing

2 tbsp WINE, RED TABLE

Beef Stir Fry

Stuffed Pork Chops with Vegetables

40-30-30 Meal Plan - 2100 calories - Recipe Listing

1 tsp BASIL, DRIED, GROUND

Beef Chop Suey

40-30-30 Meal Plan - 2100 calories - Recipe Listing

3 cups MUSHROOM, RAW

Beef and Bean Stew

Breakfast Spinach Pie

40-30-30 Meal Plan - 2100 calories - Recipe Listing

1 tsp TURMERIC, GROUND

Rich Cucumber Soup

40-30-30 Meal Plan - 2100 calories - Recipe Listing

1/2 cup KIDNEY BEAN, CANNED

Salmon with Dill Sauce

40-30-30 Meal Plan - 2100 calories - Recipe Listing

2 cups CANTALOUPE, RAW

EXCHANGES: 2.34 Very Lean Meat, 5.08 Vegetable, 1.76 Fats

40-30-30 Meal Plan - 2100 calories - Recipe Listing

Spicy Vegetarian Tofu Primavera

40-30-30 Meal Plan - 2100 calories - Recipe Listing

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