THE NEW 14 DAY MEGA-T MEAL PLAN*

Caloric Intake Chart | Exercise Plan | NEW! 14 Day Meal Plan | Original 14 Day Meal Plan

This sample Meal Plan is based on a 1200† calorie per day diet. You may require more calories depending on factors like your age, body frame, height, weight, gender and activity level.

Using this sample menu along with our Caloric Intake Chart you can tailor an eating plan that is just right for you.

If your body requires additional calories, start by adding more lean protein distributed throughout the day - shoot for 1 gram of protein‡ per pound of body weight.

When you’ve maximized your daily lean protein intake, start adding fresh, green vegetables like string beans, spinach, broccoli, asparagus, brussel sprouts and salad greens until your ideal caloric intake is reached.

* Consult with a physician before starting any diet or exercise program.
† We DO NOT recommend consuming less than 1200 calories per day.
‡ 1 ounce of meat, fish or poultry has approximately 6 grams of protein.

WEEK 1
Sunday	Menu Items	Calories
Breakfast	1 (7" round) multi grain waffle 1 cup sliced strawberries Decaffeinated coffee or tea	221 53 6
	TOTAL CALORIES	280
Mid Morning Snack	1 fig bar	55
	TOTAL CALORIES	55
Lunch	3 oz fresh turkey Salad - 1 cup lettuce; 1/2 cup each: cucumber, carrots, peppers, peas and tomato 2 T low fat salad dressing	132 134 60
	TOTAL CALORIES	326
Mid Afternoon Snack	2 small plums	60
	TOTAL CALORIES	60
Dinner	3 oz natural salmon broiled Grilled vegetables: 1/2 cup each: broccoli, carrots, mushrooms, onions and peppers 1 medium ear of corn 1 cup mixed berries with 2T low fat whipped cream	152 115 107 90
	TOTAL CALORIES	464
	TOTAL DAILY CALORIES	1185


Monday	Menu Items	Calories
Breakfast	1 cup cooked oatmeal 1/2 cup skim milk 1/2 banana Decaffeinated coffee or tea	143 40 60 6
	TOTAL CALORIES	249
Mid Morning Snack	25 pistachios	85
	TOTAL CALORIES	85
Lunch	3 oz grilled chicken Salad -1 cup lettuce; 1/2 cup each: broccoli,carrots, peppers and beets 2T sunflower seeds 1 T low fat salad dressing	138 85 92 30
	TOTAL CALORIES	245
Mid Afternoon Snack	1 medium apple (5 oz)	72
	TOTAL CALORIES	72
Dinner	1 cup tofu 1/2 cup cooked barley 1 cup cooked asparagus 1/2 cup lower sugar sherbet or sorbet	151 99 40 140
	TOTAL CALORIES	430
	TOTAL DAILY CALORIES	1179


Tuesday	Menu Items	Calories
Breakfast	3 egg whites 1 whole wheat english muffin 1 T fruit spread 1/2 medium grapefruit Decaffeinated coffee or tea	48 140 37 41 6
	TOTAL CALORIES	272
Mid Morning Snack	6 oz. non-fat yogurt	140
	TOTAL CALORIES	140
Lunch	3 oz broiled salmon 1/2 cup brown rice Salad 1/2 cup lettuce; 1/4 cup each: carrots, broccoli, beets and onion 1 T low fat salad dressing	144 107 51 30
	TOTAL CALORIES	332
Mid Afternoon Snack	1 low fat granola bar	110
	TOTAL CALORIES	110
Dinner	3 oz sirloin steak 1/2 sweet potato 3 oz. Mixed greens salad: 1 cup lettuce, 1/4 cup each w/mushrooms, carrots, cauliflower and peas 2 T low fat salad dressing	218 92 67 60
	TOTAL CALORIES	437
	TOTAL DAILY CALORIES	1291


Wednesday	Menu Items	Calories
Breakfast	2 slices whole wheat toast 1 T natural peanut butter 1 kiwi Decaffeinated coffee or tea	140 100 46 6
	TOTAL CALORIES	292
Mid Morning Snack	1 cup popcorn	40
	TOTAL CALORIES	40
Lunch	3 oz. grilled chicken Spinach salad: 2 cups spinach; 1/2 cup each zucchini, asparagus, carrots, beets, 2T raisins 2T low fat salad dressing	138 142 60
	TOTAL CALORIES	340
Mid Afternoon Snack	1 low fat granola bar	110
	TOTAL CALORIES	110
Dinner	3 oz tuna steak 1 cup wild rice Steamed vegetables: 1/2 cup each: broccoli, carrots, peppers and Brussels sprouts. 1 cup mixed berries with 2T low fat whipped cream	129 164 112 90
	TOTAL CALORIES	495
	TOTAL DAILY CALORIES	1277


Thursday	Menu Items	Calories
Breakfast	6 oz. non-fat yogurt 1/4 cup granola 1/2 cup raspberries Decaffeinated coffee or tea	140 110 32 6
	TOTAL CALORIES	288
Mid Morning Snack	1 cup pineapple	74
	TOTAL CALORIES	74
Lunch	Tuna Salad (small can) 1 T light mayonnaise 2 cups lettuce 1/2 cup brussels sprouts and 1/2 cup carrots 1 5" whole wheat pita	149 67 120
	TOTAL CALORIES	336
Mid Afternoon Snack	1 medium orange	62
	TOTAL CALORIES	62
Dinner	3 oz roast chicken 1/2 sweet yam Steam vegetables, 1/2 cup each: broccoli, artichokes, brussels sprouts and asparagus 1 low-fat frozen yogurt pop	138 92 128 80
	TOTAL CALORIES	438
	TOTAL DAILY CALORIES	1198


Friday	Menu Items	Calories
Breakfast	1-1/2 cups cooked oat bran 2 T raisins 2 T chopped walnuts Decaffeinated coffee or tea	120 54 32 6
	TOTAL CALORIES	278
Mid Morning Snack	1 medium apple (5 oz)	72
	TOTAL CALORIES	72
Lunch	3 oz natural salmon grilled over lettuce 1/2 cup wild rice 1/2 cup applesauce	152 82 53
	TOTAL CALORIES	287
Mid Afternoon Snack	25 pistachios	85
	TOTAL CALORIES	85
Dinner	3 oz roast turkey 1 baked potato (5 oz) 1 T light sour cream Steamed vegetables, 1/2 cup each: artichokes, broccoli, carrots, eggplant and peas 2 tsp. olive oil	132 127 22 183 80
	TOTAL CALORIES	544
	TOTAL DAILY CALORIES	1244


Saturday	Menu Items	Calories
Breakfast	3 tablespoons wheat germ with 1/2 cup skim milk 1/2 cup raspberries 1 slice whole wheat toast Decaffeinated coffee or tea	120 32 70 6
	TOTAL CALORIES	228
Mid Morning Snack	15 almonds	104
	TOTAL CALORIES	104
Lunch	3 oz. turkey breast 1/2 cup wild rice 1/2 cup each broccoli and 1/2 cup carrots steamed 1/2 cup mixed berries	132 82 56 35
	TOTAL CALORIES	305
Mid Afternoon Snack	1 medium banana	105
	TOTAL CALORIES	105
Dinner	1 cup minestrone soup 3 oz broiled salmon 1/2 cup wild rice Grilled vegetables, 1/2 cup each: broccoli, cauliflower, Brussels sprouts and onions	82 144 82 130
	TOTAL CALORIES	438
	TOTAL DAILY CALORIES	1180

WEEK 2
Sunday	Menu Items	Calories
Breakfast	1-1/2 cups cooked oat bran 1/2 cup skim milk 1 medium banana Decaffeinated coffee or tea	120 40 105 6
	TOTAL CALORIES	271
Mid Morning Snack	1 low fat granola bar	110
	TOTAL CALORIES	110
Lunch	1 5" whole wheat pita 3 oz fresh turkey Salad: 1 cup spinach; 1/4 cup each: carrots, peppers and brussel sprouts 1 T low fat salad dressing	120 132 41 30
	TOTAL CALORIES	326
Mid Afternoon Snack	1 medium apple (5 oz)	72
	TOTAL CALORIES	72
Dinner	3 oz roast chicken 1/2 sweet yam Steam vegetables, 1/2 cup each: broccoli, artichokes, brussels sprouts and asparagaus 1 low fat frozen yogurt pop	138 92 128 80
	TOTAL CALORIES	438
	TOTAL DAILY CALORIES	1212


Monday	Menu Items	Calories
Breakfast	6 oz. non-fat yogurt 1/4 cup granola 1/2 cup strawberries Decaffeinated coffee or tea	140 110 27 6
	TOTAL CALORIES	283
Mid Morning Snack	1 medium apple (5 oz)	72
	TOTAL CALORIES	72
Lunch	Tuna Salad (small can) 1 T light mayonnaise 2 cups lettuce 1/2 cup brussels sprouts and 1/2 cup carrots 1 small whole wheat roll (1 oz) 1/2 cup applesauce	149 67 75 53
	TOTAL CALORIES	332
Mid Afternoon Snack	1 cup pineapple	74
	TOTAL CALORIES	74
Dinner	1 cup minestrone soup 3 oz natural salmon, broiled 1/2 cup wild rice Grilled vegetables: 1/2 cup each: broccoli, cauliflower, brussel sprouts and onions	82 144 82 130
	TOTAL CALORIES	438
	TOTAL DAILY CALORIES	1197


Tuesday	Menu Items	Calories
Breakfast	1 (7" round) multi grain waffle 1 cup sliced strawberries Decaffeinated coffee or tea	221 53 6
	TOTAL CALORIES	280
Mid Morning Snack	2 small plums	60
	TOTAL CALORIES	60
Lunch	3 oz natural salmon, broiled 1/2 cup cooked barley Salad:1 cup lettuce, 1/4 cup each:tomato peppers and carrots 1T sesame seeds	152 99 35 46
	TOTAL CALORIES	362
Mid Afternoon Snack	1 low fat granola bar	110
	TOTAL CALORIES	110
Dinner	3 oz. veal chop Salad: 1 cup spinach; 1/4 cup each: carrots, peppers and brussel sprouts 2 T low fat salad dressing 1 baked potato (5 oz) 1 T light sour cream 1 low fat frozen yogurt pop	150 41 60 127 22 80
	TOTAL CALORIES	480
	TOTAL DAILY CALORIES	1292


Wednesday	Menu Items	Calories
Breakfast	1 cup Whole grain cereal 1 cup skim milk small peach (4 oz) Decaffeinated coffee or tea	150 80 50 6
	TOTAL CALORIES	286
Mid Morning Snack	non-fat yogurt (6 oz)	140
	TOTAL CALORIES	140
Lunch	Grilled chicken pasta salad: 3/4 cup cooked pasta, 3 oz. grilled chicken, 1/2 cup each: peppers, zucchini, carrots and tomatoes 1 T low fat salad dressing	370 30
	TOTAL CALORIES	400
Mid Afternoon Snack	2t natural peanut butter 2 whole wheat crackers	106
	TOTAL CALORIES	106
Dinner	3 oz roast turkey 1 cup cooked barley Salad:1 cup lettuce, 1/4 cup each: tomato peppers and carrots 1T sesame seeds 2 T low fat salad dressing	132 198 35 46 60
	TOTAL CALORIES	471
	TOTAL DAILY CALORIES	1403


Thursday	Menu Items	Calories
Breakfast	whole wheat english muffin 1 T natural peanut butter 1 medium orange Decaffeinated coffee or tea	140 100 60 6
	TOTAL CALORIES	306
Mid Morning Snack	1 banana	105
	TOTAL CALORIES	105
Lunch	3 oz. Grilled salmon over 1 cup spinach 1 cup wild rice 1 cup cut cantaloupe	151 164 60
	TOTAL CALORIES	375
Mid Afternoon Snack	1 cup popcorn	40
	TOTAL CALORIES	40
Dinner	3 oz sirloin steak 1/2 cup butternut squash Grilled vegetables: 1/2 cup each: broccoli, cauliflower, brussels sprouts and onions 1 cup mixed berries with 2T low fat whipped cream	218 58 128 90
	TOTAL CALORIES	481
	TOTAL DAILY CALORIES	1307


Friday	Menu Items	Calories
Breakfast	3 egg whites 1 slices of multi grain toast 1 banana Decaffeinated coffee or tea	48 70 105 6
	TOTAL CALORIES	229
Mid Morning Snack	1 low fat granola bar	110
	TOTAL CALORIES	110
Lunch	Turkey Salad: 3 oz. fresh turkey 1T light mayonnaise 1 whole wheat pita	132 50 120
	TOTAL CALORIES	362
Mid Afternoon Snack	1 cup mixed berries	70
	TOTAL CALORIES	70
Dinner	3 oz tuna steak Steamed vegetables: 1/2 cup each: broccoli, carrots, peppers and brussel sprouts 1 cup wild rice 1/2 cup lower sugar sorbet	129 112 164 140
	TOTAL CALORIES	545
	TOTAL DAILY CALORIES	1316


Saturday	Menu Items	Calories
Breakfast	1 cup non-fat cottage cheese 1/2 cup sliced strawberries 1/2 cup blueberries 2T wheat germ Decaffeinated coffee or tea	160 27 40 54 6
	TOTAL CALORIES	287
Mid Morning Snack	1 cup grapes	60
	TOTAL CALORIES	60
Lunch	1 cup Vegetarian chili 1/2 cup brown rice	272 107
	TOTAL CALORIES	379
Mid Afternoon Snack	1 medium orange	60
	TOTAL CALORIES	60
Dinner	3 oz roast turkey Steamed vegetables: 1/2 cup each: artichokes, broccoli, carrots, eggplant and peas 1 baked potato (5 oz) 1 T light sour cream	132 183 127 22
	TOTAL CALORIES	464
	TOTAL DAILY CALORIES	1250