Week 1 Menu Plan

All days will consist of at least 100 oz. H2O
Week 1
Monday- WO (work-out time). 7-8:30A (AM)
1 (meal #). 6:30A (time of meal) LF (low-fat) cottage cheese with FF (fat-free) yogurt, 2 CLA (conjugated linolic acid supplement), 1 iron pill
2. 9A egg mixture (3 egg whites and 1 whole egg scrambled), oatmeal mixture (served with about 1 tbsp. Splenda and a dash of cinnamon)
tropical tuna sandwich (EFL Cookbook pg# 255), veggie, 2 CLA
3. 12P (PM) CC RTD (EAS Carb-Control Ready-to-drink shake)
4. 3P turkey sandwich, veggies, 2 CLA
5. 5P onion chicken, rice, steamed veggies
6. 7P CC RTD
Tu- WO. 2:30-3:30PA
1. 6:30A egg mixture, Cheerios, 2 CLA, 1 iron pill
2.9:30A CC RTD
3. 12:30P turkey sandwich, veggies, 2 CLA
4. 3:30P CC RTD
5. 5:30P Italian burgers, salad
6. 7:30P fruit, LF cheese
W- WO. 7-8:30A
1. 6:30A LF cottage cheese with FF yogurt, 2 CLA, 1 iron pill
2. 9A egg mixture, oatmeal mixture
3. 12P tropical tuna sandwich, veggie, 2 CLA
4. 3P CC RTD
5. 5P cajun chicken, pasta, salad
6. 7P CC RTD
Th- WO. 7-8A
1. 6:30A fruit, LF cheese, 2 CLA, 1 iron pill
2. 9A egg enchiladas (egg mixture on top of 2 heated corn tortillas topped with LF cheese and salsa)
3. 12P tropical tuna sandwich, veggies, 2 CLA
4. 3P CC RTD
5. 5P Singapore shrimp (EFL cookbook #185)
6. 7P CC RTD
F- WO. 7-8:30A
1. 6:30A LF cottage cheese with FF yogurt, 2 CLA, 1 iron pill
2. 9A egg mixture, oatmeal mixture
3. 12P Ranch chicken salad (EFL #271), 2 CLA
4. 3P CC RTD
5. 5P Lean Cuisine Meal
6. 7P CC RTD
Sa- WO. 7-7:30A
1. 6:30A fruit, LF cheese, 2 CLA, 1 iron pill
2. 8:30A egg sandwich (egg mixture on 2 toasted WW [whole wheat] pieces of bread with LF cheese)
3. 11:30A CC RTD
4. 2P Ranch chicken salad
5. 5P Lean Cuisine
6. 7P CC RTD