Atlantic salmon
1 lemon
1 medium zucchini
2 Laughing Cow Original Cheese
3 medium apples
1 hot chili pepper
chili powder
garlic powder
1 bunch of scallions
Week 3
3 jalapeños
1 bag shrimp
1 loaf Ezekiel 4:9 Sprouted Grain Bread
low-fat Philadelphia Herb & Garlic Cream Cheese
3 heads broccoli
1 6-oz filet of mahimahi, individually wrapped
1 4-oz filet of mahimahi, individually wrapped
5 Fage 0% yogurt
1 small jar Kraft fat-free mayo
1 can Tuna, Starkist Chunk White Albacore in Water
1 bag celery
1 4-oz pork tenderloin
4 fresh beets
1 pint raspberries
1 onion
2 pints strawberries
1 large green/red pepper
4 oz ground turkey
basil
Parmesan cheese, grated
10 brussels sprouts, cooked
1 dozen eggs
2% cottage cheese
1 can chickpeas
1 bag spinach
5 tomatoes
1 cucumber
2 oz goat cheese
1 lime
1 container mushrooms
soy sauce made from soy and wheat (shoyu), low sodium
1 block tofu, firm
bean sprouts
1 medium apple
2 pints blueberries
1 4-oz filet of yellow fin tuna
1 cup cherry tomatoes
snap peas
3 heads Romaine lettuce
1 eggplant
1 3-oz Atlantic salmon filet
1 banana
1 bag spinach
2 chicken breasts
4 oz beef skirt steak, lean
1 oz feta cheese
1 can water chestnuts
1 5-oz flank steak
Jim Karas Meal Plan 1100–1100-1600
Day 1
Breakfast: Turkey Bacon Scramble
Protein
Fat
Carbs
Calories
Fiber, total dietary
Louis Rich Turkey Bacon (1 slice), 2 servings
4
5
0
70
0
Pineapple, fresh, 1 cup, diced
1
1
19
76
2
Cheddar or colby cheese, low fat, 2 slices (1 oz each)
14
4
1
98
0
Egg white, 2 servings
10
0
0
34
0
Karas Egg * , 1 serving
6
7
1
90
0
Meal Totals
35
17
21
368
2
Directions:
1. Coat the inside of a nonstick skillet with cooking spray.
2. Mix the egg whites and one egg together.
3. Scramble until fully cooked and top with turkey bacon, pineapple, and cheese.
Lunch: Loaded Sweet Potato
Directions:
1. Pierce the potato with fork and place in microwave for 5 minutes or until done.
2. Top the potato with pinto beans, sour cream, cheese, and broccoli spears.
Dinner: Grilled Halibut with Fresh Spinach Salad
Directions:
1. Grill halibut filet until done and drizzle with lemon juice.
2. Combine spinach, onions, and feta, and drizzle with salad dressing.
Snack: Greek Yogurt
Day 2
Breakfast: Open-Face Breakfast BLT
Directions:
1. Toast bread and top with mustard, bacon, lettuce, and tomato.
2. Have cottage cheese on the side.
Lunch: Cheesy Tofu Rice Bowl
Directions:
1. Cook brown rice until done.
2. Steam broccoli and place in bowl with rice.
3. Take half brick of tofu and slice into small squares and add to bowl and top it with cheese.
Dinner: Seared Scallops with Mango Salsa
Directions for Scallops:
1. Coat the inside of a nonstick pan with spray, turn to medium-high heat.
2. Sear scallops on each side for 3–4 minutes or until they have a golden crust.
3. Steam asparagus and serve with scallops.
Directions for the Salsa:
1. Cut the mangoes in small squares, along with the onions and cucumbers.
2. Place those items in a bowl and drizzle with lime juice and top with chopped cilantro.
3. Top the scallops with the fresh salsa.
Snack: Milk
Day 3
Breakfast: Oatmeal with Apples, Raisins, and Almond Butter
Directions:
1. Cook oats until done.
2. Stir in almond butter and flaxseeds.
3. Top with apple and raisins and sprinkle cinnamon on top.
Lunch: Basil Chicken Wrap
Directions:
1. Cook chicken breast until done, season with lemon pepper.
2. Slice chicken breast and place it in the wrap.
3. Add sliced peppers, onions, and three basil leaves.
Dinner: Teriyaki Salmon with Broccoli
Directions:
1. Coat the inside of a nonstick pan with spray; turn it on to medium heat.
2. Cook until fish easily flakes with a fork.
3. Top with teriyaki sauce and pineapple.
4. Steam broccoli and season it with garlic-and-herb seasoning blend.
5. Cook the couscous until done and place salmon on top of it.
Snack 1: Almonds
Snack 2: Milk
Day 4
Breakfast: Breakfast
1 lemon
1 medium zucchini
2 Laughing Cow Original Cheese
3 medium apples
1 hot chili pepper
chili powder
garlic powder
1 bunch of scallions
Week 3
3 jalapeños
1 bag shrimp
1 loaf Ezekiel 4:9 Sprouted Grain Bread
low-fat Philadelphia Herb & Garlic Cream Cheese
3 heads broccoli
1 6-oz filet of mahimahi, individually wrapped
1 4-oz filet of mahimahi, individually wrapped
5 Fage 0% yogurt
1 small jar Kraft fat-free mayo
1 can Tuna, Starkist Chunk White Albacore in Water
1 bag celery
1 4-oz pork tenderloin
4 fresh beets
1 pint raspberries
1 onion
2 pints strawberries
1 large green/red pepper
4 oz ground turkey
basil
Parmesan cheese, grated
10 brussels sprouts, cooked
1 dozen eggs
2% cottage cheese
1 can chickpeas
1 bag spinach
5 tomatoes
1 cucumber
2 oz goat cheese
1 lime
1 container mushrooms
soy sauce made from soy and wheat (shoyu), low sodium
1 block tofu, firm
bean sprouts
1 medium apple
2 pints blueberries
1 4-oz filet of yellow fin tuna
1 cup cherry tomatoes
snap peas
3 heads Romaine lettuce
1 eggplant
1 3-oz Atlantic salmon filet
1 banana
1 bag spinach
2 chicken breasts
4 oz beef skirt steak, lean
1 oz feta cheese
1 can water chestnuts
1 5-oz flank steak
Jim Karas Meal Plan 1100–1100-1600
Day 1
Breakfast: Turkey Bacon Scramble
Protein
Fat
Carbs
Calories
Fiber, total dietary
Louis Rich Turkey Bacon (1 slice), 2 servings
4
5
0
70
0
Pineapple, fresh, 1 cup, diced
1
1
19
76
2
Cheddar or colby cheese, low fat, 2 slices (1 oz each)
14
4
1
98
0
Egg white, 2 servings
10
0
0
34
0
Karas Egg * , 1 serving
6
7
1
90
0
Meal Totals
35
17
21
368
2
Directions:
1. Coat the inside of a nonstick skillet with cooking spray.
2. Mix the egg whites and one egg together.
3. Scramble until fully cooked and top with turkey bacon, pineapple, and cheese.
Lunch: Loaded Sweet Potato
Directions:
1. Pierce the potato with fork and place in microwave for 5 minutes or until done.
2. Top the potato with pinto beans, sour cream, cheese, and broccoli spears.
Dinner: Grilled Halibut with Fresh Spinach Salad
Directions:
1. Grill halibut filet until done and drizzle with lemon juice.
2. Combine spinach, onions, and feta, and drizzle with salad dressing.
Snack: Greek Yogurt
Day 2
Breakfast: Open-Face Breakfast BLT
Directions:
1. Toast bread and top with mustard, bacon, lettuce, and tomato.
2. Have cottage cheese on the side.
Lunch: Cheesy Tofu Rice Bowl
Directions:
1. Cook brown rice until done.
2. Steam broccoli and place in bowl with rice.
3. Take half brick of tofu and slice into small squares and add to bowl and top it with cheese.
Dinner: Seared Scallops with Mango Salsa
Directions for Scallops:
1. Coat the inside of a nonstick pan with spray, turn to medium-high heat.
2. Sear scallops on each side for 3–4 minutes or until they have a golden crust.
3. Steam asparagus and serve with scallops.
Directions for the Salsa:
1. Cut the mangoes in small squares, along with the onions and cucumbers.
2. Place those items in a bowl and drizzle with lime juice and top with chopped cilantro.
3. Top the scallops with the fresh salsa.
Snack: Milk
Day 3
Breakfast: Oatmeal with Apples, Raisins, and Almond Butter
Directions:
1. Cook oats until done.
2. Stir in almond butter and flaxseeds.
3. Top with apple and raisins and sprinkle cinnamon on top.
Lunch: Basil Chicken Wrap
Directions:
1. Cook chicken breast until done, season with lemon pepper.
2. Slice chicken breast and place it in the wrap.
3. Add sliced peppers, onions, and three basil leaves.
Dinner: Teriyaki Salmon with Broccoli
Directions:
1. Coat the inside of a nonstick pan with spray; turn it on to medium heat.
2. Cook until fish easily flakes with a fork.
3. Top with teriyaki sauce and pineapple.
4. Steam broccoli and season it with garlic-and-herb seasoning blend.
5. Cook the couscous until done and place salmon on top of it.
Snack 1: Almonds
Snack 2: Milk
Day 4
Breakfast: Breakfast
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