fitmixer® Boot Camp weekly meal plan

1200 Calories

For more meal ingredient ideas,

click on the any of the following food groups:

Oils and Condiments
Dairy
Seasonings and Sweeteners
Flours
Super foods
Proteins
Carbs and Starches
Beans and Legumes
Vegetables

Monday

Food Group / Example
Breakfast / 260 Calories, 20 g protein
Fruit / ½ Banana
Protein / fitmixer® skinny® shake (REQUIRED)
Snack / 140 Calories, 2 g protein
Fruit / 1 ¼ Cup strawberries
Free / 2 Tbsp. fat-free whipped topping
Starch / 5 Wheat crackers
Lunch / 250 Calories, 21 g protein
Protein / 2 oz. Deli meat
Vegetable / 1 Cup raw carrots
1 Cup raw cucumber
Starch / 1 Slice whole wheat bread
Free / 1 Tbsp. fat-free sour cream (as veggie dip)
Mustard (on sandwich)
Snack / 80 Calories, 15 g protein
Protein / fitmixer® sculpt® shake (REQUIRED)
Dinner / 380 Calories, 26 g protein
Protein / 2 oz. Grilled chicken
Starch / ½ Cup mashed potatoes
Vegetable / ½ Cup cooked broccoli
½ Cup cooked asparagus
Dairy / 8 oz. Non-fat milk
Free / Lemon juice (on veggies)
Snack / 80 Calories, 3 g protein
Starch / 3 Cups low-fat popcorn

Tuesday

Food Group / Example
Breakfast / 260 Calories, 20 g protein
Fruit / 1 Cup cantaloupe
Protein / fitmixer® skinny® shake (REQUIRED)
Snack / 150 Calories, 5 g protein
Vegetable / 1 Cup raw celery
Fat / ½ Tbsp. peanut butter
Starch / 2 Rice cakes
Lunch / 315 Calories, 18 g protein
Protein / 2 oz. Grilled chicken
Vegetable / ½ Cup raw sugar snap peas
½ Cup raw cucumbers
1 Handful raw spinach (for salad)
Starch / ½ Cup croutons
Fat / 1 slice turkey bacon
Free / 1 Tbsp. fat-free salad dressing
Snack / 80 Calories, 15 g protein
Protein / fitmixer® sculpt® shake (REQUIRED)
Dinner / 360 Calories, 26 g protein
Protein / 2 oz. Salmon
Starch / 1/3 Cup Brown Rice
Vegetable / ½ Cup cooked zucchini
½ Cup cooked green beans
Dairy / 8 oz. Non-fat milk
Free / Lemon juice (on fish)
Snack / 80 Calories, 3 g protein
Starch / 2 Rice cakes

Wednesday

Food Group / Example
Breakfast / 260 Calories, 20 g protein
Fruit / ½ Grapefruit
Protein / fitmixer® skinny® shake (REQUIRED)
Snack / 140 Calories, 3 g protein
Fruit / 1 Small apple
Starch / 2 Graham Crackers
Lunch / 300 Calories, 21 g protein
Protein / 2 oz. Deli meat
Vegetable / 1 Handful romaine lettuce
½ Cup sliced tomato
Starch / 1 slice whole wheat bread
Fat / 1 tsp. Mayo
Free / Mustard (on sandwich)
Snack / 80 Calories, 15 g protein
Protein / fitmixer® sculpt® shake (REQUIRED)
Dinner / 360 Calories, 26 g protein
Protein / 2 oz. Beef
Starch / ¼ Baked potato
Vegetable / ½ Cup cooked carrots
½ Cup cooked asparagus
Dairy / 8 oz. Non-fat milk
Snack / 80 Calories, 3 g protein
Starch / 5 Whole wheat crackers

Thursday

Food Group / Example
Breakfast / 260 Calories, 20 g protein
Fruit / 17 Grapes
Protein / fitmixer® skinny® shake (REQUIRED)
Snack / 125 Calories, 3 g protein
Fat / 1 Tbsp. light cream cheese
Starch / ¼ Wheat bagel
Lunch / 315 Calories, 19 g protein
Protein / 1 oz. Tuna
1 Hard-boiled egg
Vegetable / 1 Cup raw carrots
Starch / 1 Slice whole wheat bread
Fat / 1 tsp. Mayo
Free / Mustard (on sandwich)
Snack / 80 Calories, 15 g protein
Protein / fitmixer® sculpt® shake (REQUIRED)
Dinner / 400 Calories, 29 g protein
Protein / 2 oz. Baked pork chop
Starch / ½ Cup sweet potato
Vegetable / ½ Cup cooked zucchini
½ Cup cooked summer squash
Fruit / ½ Cup applesauce
Dairy / 8 oz. Non-fat milk
Snack / 80 Calories, 3 g protein
Starch / 15-20 Baked whole grain snack chips

Friday

Food Group / Example
Breakfast / 260 Calories, 20 g protein
Fruit / 1 ¼ Cup strawberries
Protein / fitmixer® skinny® shake (REQUIRED)
Snack / 140 Calories, 3 g protein
Fruit / 4 Whole apricots
Starch / ¼ Cup wheat pretzels
Lunch / 250 Calories, 21 g protein
Protein / 2 oz. Baked pork chop
Starch / 1/3 Cup brown rice
Vegetable / ½ Cup cooked zucchini
½ Cup cooked summer squash
Snack / 80 Calories, 15 g protein
Protein / fitmixer® sculpt® shake (REQUIRED)
Dinner / 340 Calories, 29 g protein
Protein / 2 oz. Tilapia
Starch / 1 Whole wheat roll
Vegetable / ½ Cup cooked cauliflower
½ Cup cooked carrots
Dairy / 8 oz. Non-fat milk
Free / Lemon juice (on fish)
Snack / 80 Calories, 3 g protein
Starch / 3 Graham crackers

6

Note: All nutrition facts listed are approximate.

Drink one serving of fitmixer® amino® prior to your workout,

And be sure to drink EIGHT 16 oz. glasses of water today!