Here is a 7 Day Nutrition Plan for Men

Day One

Breakfast: Fruit Salad

Ingredients

• 1 cup low fat cottage cheese
• 1 cup fresh or reduced sugar canned pineapple, cubed
• 1 cup reduced sugar canned mandarin oranges, drained
• 4 macadamia nuts, crushed

Instructions

 Place cottage cheese in a bowl. Fold in pineapple, oranges, and nuts.

Lunch: Chef's Salad

Ingredients

• 1 cup Greenleaf lettuce (substitute lettuce of your choice), washed, dried, and torn into large pieces
• ½ cup chickpeas, drained, and rinsed
• ½ cup button mushrooms, washed dried, and coarsely chopped
• ½ cup celery, washed, dried, and coarsely chopped
• 4 teaspoons olive oil and vinegar dressing*
• 3 ounces deli style turkey breast, cut into strips
• 1 ½ ounces deli style ham, cut into strips
• 1 ounce reduced fat Swiss cheese (substitute any reduced fat cheese), julienned

For Dessert

• 1 medium apple

Instructions:

Toss lettuce with chickpeas, mushrooms, and celery. Dress, toss, and add meat and

cheese. Serve apple for dessert.*Zone oil and vinegar dressing for this meal contains 1 1/3 teaspoons olive oil and 2 teaspoons vinegar. Extra vinegar may be added to taste.

Dinner: Ginger Chicken

Ingredients

• 1 1/3 teaspoons olive oil
• 4 ounces boneless, skinless chicken breast, cut lengthwise into thin strips
• 2 cups broccoli florets, washed
• 1 ½ cups snow peas, washed
• ¾ cup yellow onion, peeled and chopped
• 1 teaspoon fresh ginger, grated

For Dessert

• 1 cup seedless grapes

Instructions:

 In a wok or large non-stick pan, heat oil over medium high heat. Add chicken and sauté,

turning frequently, until lightly browned, about 5 minutes. Add broccoli, snow peas, onion, ginger, and ¼ cup water. Continue cooking, stirring often, until the chicken is done, water is reduced to a glaze, and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert.