asfitnessandhealth.com / 1
Calorie Level: 1,500-1,799
Day 1:
Meal 1: greek yogurt (1 red), ½ banana (1 purple), sunflower seeds (1/4 orange)
Meal 2: shakeology (1 red), peanut butter (3 tsp), ¼ banana, kale (1 green)
Meal 3: lettuce (1 green), vegetables (1 green), chickpeas (1 yellow), dressing (¾
orange), cottage cheese (1 red)
Meal 4: hummus (1/2 blue), crackers (1 yellow)
Meal 5: chicken (1 red), quinoa (1 yellow), vegetables (1 green), olive oil (1 tsp),
shredded parmesan cheese (1/2 blue)
Meal 6: strawberries/grapes (1 purple), pineapple/grapes (1 purple)
Day 2:
Meal 1: steel cut oats (2½ yellow), blueberries (½ purple), peanut butter (2 tsp),
sunflower seeds (1/4 orange)
Meal 2: shakeology (1 red), blueberries & ¼ banana (½ purple), kale (1 green)
Meal 3: lettuce (1 green), vegetables (1 green), dressing (¾ orange), 2 hard-boiled
eggs (1 red)
Meal 4: cottage cheese (1 red), apple (1 purple), peanut butter (1 tsp)
Meal 5: chicken (1 red, 1 tsp), quinoa (½ yellow), broccoli/mush/peppers (1 green)
Meal 6: 12 almonds (1 blue), grapes/strawberries/pineapple (1 purple)
Day 3:
Meal 1: 2 eggs (1 red), whole grain bread (1 yellow), pineapple (1 purple)
Meal 2: shakeology (1 red), peanut butter(3 tsp), ¼ banana, kale (1 green)
Meal 3: lettuce (1 green), vegetables (1 green), sunflower seeds (¼ orange),
dressing (¾ orange), feta cheese (½ blue), chicken (1 red)
Meal 4: hummus (½ blue), whole-wheat tortilla (1 yellow), apple (1 purple)
Meal 5: tilapia, olive oil (1 red, 1 tsp), sweet potato (1 yellow), asparagus (1 green)
Meal 6: grapes/strawberries (1 purple)
Day 4:
Meal 1: whole grain bread (1 yellow), peanut butter (1 tsp), 2 eggs (1 red)
Meal 2: shakeology (1 red), cherries (1 purple)
Meal 3: lettuce (1 green), vegetables (1 green), sunflower seeds (¼ orange),
dressing (¾ orange), chick peas (1 yellow)
Meal 4: apple (purple)
Meal 5: ground beef (1 red), olive oil (1 tsp) zucchini (1 green), mozzarella cheese
(1 blue), quinoa (½ yellow), black beans (½ yellow), corn (½ green)
Meal 6: grapes/strawberries (1 purple)
Day 5:
Meal 1: greek yogurt (1 red), blueberries (½ purple), sunflower seeds (¼ orange)
Meal 2: shakeology (1 red), ¼ banana (½ purple), peanut butter 3 tsp),
kale (½ green)
Meal 3: lettuce (1 green), vegetables (1 green) dressing (¾ orange), ground
beef (1 red), black beans (½ yellow), 2 oatmeal banana cookies (1 yellow)
Meal 4: apple (purple), cottage cheese (1 red)
Meal 5: Portobello mushroom cap (1 green), olive oil (1 tsp), mozzarella cheese
(1 blue), quinoa (½ yellow), black beans (½ yellow), corn (½ green)
Meal 6: grapes/strawberries (1 purple)
Day 6:
Meal 1: steel cut oats (1 yellow), blueberries (½ purple), peanut butter (1 tsp),
sunflower seeds (1/4 orange)
Meal 2: shakeology (1 red), raspberries (½ purple), peanut butter (2 tsp),
kale (1 green)
Meal 3: lettuce (1 green), vegetables (1 green) dressing (¾ orange), chicken (1 red),
chick peas (1 yellow), feta cheese (½ blue)
Meal 4: protein powder (1 red), blueberries (½ purple), ¼ banana (½ purple)
Meal 5: tilapia (1 red), olive oil (1 tsp), vegetables (1 green), brown rice (1 yellow),
parmesan cheese (½ blue)
Meal 6: grapes/strawberries (1 purple)
Day 7:
Meal 1: greek yogurt (1 red), blueberries (½ purple), sunflower seeds (¼ orange)
Meal 2: shakeology (1 red), raspberries/blackberries/blueberries (1 purple), kale
(1 green)
Meal 3: lettuce (1 green), vegetables (1 green) dressing (¾ orange), chicken (1 red),
feta cheese (½ blue), chick peas (1 yellow)
Meal 4: apple (½ purple), peanut butter (2 tsp)
Meal 5: 2 eggs (1 red), feta cheese (½ blue), spinach/vegetables (1 green), whole grain bread (2 yellow), pineapple (½ purple)
Meal 6: apple (½ purple), peanut butter (2 tsp)
Day 8:
Meal 1: whole grain bread (1 yellow), peanut butter (1 tsp)
Meal 2: shakeology (1 red), cherries (1 purple), kale (1 green)
Meal 3: lettuce (1 green), vegetables (1 green) dressing (¾ orange), feta cheese (1 blue), cottage cheese (1 red), sweet potato (1 yellow)
Meal 4: ½ banana (1 purple), greek yogurt (1 red), sunflower seeds (¼ orange)
Meal 5: chicken (1 red), olive oil (2 tsp), corn on the cob (1 yellow), vegetables (1 green)
Meal 6: grapes/strawberries (1 purple)
Day 9:
Meal 1: whole grain bread (1 yellow), peanut butter (1 tsp)
Meal 2: shakeology (1 red), ¼ banana (½ purple), peanut butter (3 tsp), kale
(1 green)
Meal 3: lettuce (1 green), vegetables (1 green) dressing (¾ orange), chicken (1 red)
Meal 4: protein powder (1 red), blueberries (½ purple), ¼ banana (½ purple), kale
(1 green)
Meal 5: 2 eggs (1 red), 2 pieces whole wheat bread (2 yellow), grapes/strawberries
(1 purple)
Meal 6: 12 almonds (1 blue)
Day 10:
Meal 1: whole wheat bread (1 yellow), peanut butter (1 tsp)
Meal 2: shakeology (1 red), raspberries (1 purple), peanut butter (3 tsp), kale
(1 green)
Meal 3: lettuce (1 green), vegetables (1 green), sunflower seeds (¼ orange),
dressing (¾ orange), 2 eggs (1 red), cottage cheese (1 red)
Meal 4: apple (1 purple), hummus (½ blue), 8 crackers (1 yellow)
Meal 5: chicken (1 red), vegetables (1 green), brown rice (1 yellow), feta cheese
(½ blue)
Meal 6: grapes/strawberries (1 purple)
Day 11:
Meal 1: whole wheat bread (1 yellow), peanut butter (2 tsp)
Meal 2: shakeology (1 red), cherries (1 purple), kale (1 green)
Meal 3: lettuce (1 green), vegetables (1 green), sunflower seeds (¼ orange),
dressing (¾ orange),2 eggs (1 red), feta cheese (½ blue)
Meal 4: cottage cheese (1 red)
Meal 5: chicken (1 red), vegetables (1 green), quinoa (1 yellow), feta cheese
(½ blue)
Meal 6: 1 banana (2 purple), dark chocolate chips (1 yellow), peanut butter (2 tsp)
Day 12:
Meal 1: greek yogurt (1 red), blueberries (½ purple), sunflower seeds (¼ orange)
Meal 2: shakeology (1 red), ¼ banana (½ purple), peanut butter (2 tsp), kale
(1 green)
Meal 3: lettuce (1 green), vegetables (1 green), dressing (¾ orange), 2 eggs (1 red),
1 oatmeal banana cookie (½ yellow)
Meal 4: apple (1 purple), hummus (½ blue), 8 crackers (1 yellow)
Meal 5: tilapia (1 red), olive oil (2 tsp), broccoli/asparagus (1 green), wild rice pilaf
(1½ yellow)
Meal 6: mixed fruit (1 purple)
Day 13:
Meal 1: shakeology (1 red), cherries (1 purple), kale (½ green)
Meal 2: Whole wheat bread (1 yellow), peanut butter (2 tsp)
Meal 3: protein powder (1 red), blueberries (½ purple), ¼ banana (½ purple)
Meal 4: lettuce (1 green), vegetables (1 green), dressing (¾ orange), sunflower
seeds (¼ orange), feta cheese (½ blue), cottage cheese (1 red)
Meal 5: 2 eggs (1 red), spinach/mushrooms/tomatoes (1 green), feta cheese
(½ blue), roasted cauliflower (1½ green), olive oil (2 tsp)
Meal 6: mixed fruit (1 purple), 2 oatmeal banana cookies (1 yellow)
Day 14:
Meal 1: Whole wheat bread (1 yellow), peanut butter (1 tsp), berries (½ purple)
Meal 2: shakeology (1 red), ½ banana (1 purple), peanut butter (2 tsp)
Meal 3: lettuce (1 green), vegetables (1 green), dressing (¾ orange), ham slices
(1 red), feta cheese (½ blue), cottage cheese (1 red)
Meal 4: Greek yogurt (1 red), sunflower seeds (¼ orange), blueberries (½ purple)
Meal 5: Portobello mushroom cap (1 green), olive oil (1 tsp), mozzarella cheese
(½ blue), whole wheat tortilla (1 yellow), roasted cauliflower (1 green),
sweet potato (1 yellow)
Meal 6: watermelon (1 purple)
Day 15:
Meal 1: Greek yogurt (1 red), sunflower seeds (¼ orange), blueberries (½ purple)
Meal 2: shakeology (1 red), ¼ banana (½ purple), peanut butter (3 tsp), kale
(½ green)
Meal 3: lettuce (1 green), vegetables (1 green), dressing (¾ orange), ham slices
(1 red), chick peas (1 yellow)
Meal 4: apple (1 purple), shakeology bar (1 yellow)
Meal 5: ground beef (1 red), olive oil (1 tsp), zucchini (1 green), mozzarella cheese
(1 blue), quinoa (½ yellow), corn (½ green)
Meal 6: mixed fruit (1 purple)
Day 16:
Meal 1: Whole wheat bread (1 yellow), peanut butter (1 tsp)
Meal 2: shakeology (1 red), berries (1 purple), kale (1 green)
Meal 3: lettuce (1 green), vegetables (1 green), dressing (¾ orange), ground beef
(1 red), feta cheese (½ blue), sunflower seeds (¼ orange)
Meal 4: apple (1 purple), Greek yogurt (½ red), peanut butter (2 tsp), shakeology
bar (1 yellow)
Meal 5: chicken (1½ red), vegetables (1 green), quinoa (1 yellow), feta cheese
(½ blue)
Meal 6: mixed fruit (1 purple)
Day 17:
Meal 1: Greek yogurt (1 red), sunflower seeds (¼ orange), blueberries (½ purple)
Meal 2: shakeology (1 red), ¼ banana (½ purple), peanut butter (3 tsp), kale
(1 green)
Meal 3: lettuce (1 green), vegetables (1 green), dressing (¾ orange), ham slices
(1 red), mozzarella cheese (½ blue), chick peas (1 yellow)
Meal 4: kiwi (1 purple), shakeology bar (1 yellow)
Meal 5: 2 eggs (1 red), spinach/mushrooms/tomatoes (1 green), mozzarella cheese
(½ blue), whole wheat bread (1 yellow)
Meal 6: mixed fruit (1 purple)
Day 18:
Meal 1: Whole wheat bread (1 yellow), peanut butter (1 tsp)
Meal 2: shakeology (1 red), cherries (1 purple), kale (1 green)
Meal 3: lettuce (1 green), vegetables (1 green), dressing (¾ orange), chicken (1 red), sunflower seeds (¼ orange), cottage cheese (½ red)
Meal 4: orange (1 purple), hummus (½ blue), whole-wheat tortilla (1 yellow)
Meal 5: tilapia (1 red), olive oil (1 tsp), asparagus (1 green), quinoa (1 yellow), feta
cheese (½ blue)
Meal 6: Greek yogurt (½ red), peanut butter (2 tsp), apple (1 purple)
Day 19:
Meal 1: Whole wheat bread (1 yellow), peanut butter (1 tsp)
Meal 2: shakeology (1 red), berries (1 purple), kale (½ green)
Meal 3: lettuce (1 green), vegetables (1 green), dressing (¾ orange), chicken (1 red),
sunflower seeds (¼ orange), cottage cheese (½ red), chick peas (½ yellow),
feta cheese (½ blue)
Meal 4: mixed fruit (1 purple), shakeology bar (1 yellow)
Meal 5: turkey burger (1 red), olive oil (1 tsp), mozzarella cheese
(½ blue), whole wheat tortilla (½ yellow), roasted cauliflower (1½ green),
Meal 6: Greek yogurt (½ red), peanut butter (2 tsp), apple (1 purple)
Day 20:
Meal 1: Greek yogurt (1 red), sunflower seeds (¼ orange), blueberries (½ purple)
Meal 2: shakeology (1 red), ¼ banana (½ purple), peanut butter (3 tsp), kale
(1 green)
Meal 3: lettuce (1 green), vegetables (1 green), dressing (¾ orange), chick peas
(1 yellow), feta cheese (½ blue), cottage cheese (1 red)
Meal 4: kiwi (1 purple), shakeology bar (1 yellow)
Meal 5: chicken (1 red), vegetables (1 green), quinoa (1 yellow), feta cheese
(½ blue)
Meal 6: mixed fruit (1 purple)
Day 21:
Meal 1: Whole wheat bread (1 yellow), peanut butter (1 tsp)
Meal 2: shakeology (1 red), cherries (1 purple), kale (1 green)
Meal 3: lettuce (1 green), vegetables (1 green), dressing (¾ orange), sunflower
seeds (¼ orange), 2 eggs (1 red)
Meal 4: cottage cheese (1 red), 12 almonds (1 blue)
Meal 5: chicken (1 red), olive oil (1 tsp), sweet potato (1 yellow), vegetables
(1 green)
Meal 6: 1 banana (2 purple), dark chocolate chips (1 yellow), peanut butter (2 tsp)