The Dad Hood™ 28 Day Challenge: WEEK TWO MEAL PLAN

Our weekly meal plans are based off a 1600-2100 calorie plan. Feel free to print this out and use to calculate your calorie intake. 

For Friday, 11/8/2013

FOOD CALORIES CARBS FAT PROTEIN Waffle with peanut butter; yogurt with blueberries Spread peanut butter on toasted waffle, then stir berries into the yogurt. Serve with coffee. Blueberries, fresh, 0.75 cup 61 15 0 1 Regular Coffee, brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 Peanut Butter, smooth style, with salt, 0.5 tbsp 47 2 4 2 Yogurt, Yoplait Light, Strawberry, 6 oz 90 16 0 5 Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen) 70 13 1 2

	Strawberry Yogurt; Salad with Strawberries and Walnuts; Crackers
	Balsamic Vinegar, 1 tbsp	8	2	0	0
	Yogurt, Yoplait Light, Strawberry, 6 oz	90	16	0	5
	Whole-Wheat Crackers, 0.75 oz	94	15	4	2
	Whole-Wheat Crackers, 0.75 oz	94	15	4	2
	Walnuts, 0.75 oz	139	3	14	3
	Romaine Lettuce (salad), 2 cup, shredded	16	3	0	2
	Strawberries, fresh, 12 large (1-3/8" dia)	65	15	1	1
	Olive Oil, 1 1tsp	40	0	5	0
	Olive Oil, 1 1tsp	40	0	5	0

	Portobello Burger with Cheese and Tomatoes on Wheat Bread; Corn; Orange; Yogurt; Tea
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	American Cheese, 1 slice (1 oz)	106	0	9	6
	Yogurt, fruit, 1 container (5 oz)	141	26	2	6
	Yellow Sweet Corn, Canned, 0.2 cup	27	6	0	1
	Oranges, 1 fruit (2-5/8" dia)	62	15	0	1
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0
	Bread, reduced-calorie, wheat, 2 slice	101	19	1	6
	Portobello Burgers RECIPE, 2 serving	143	9	11	6

	Lemon Pepper Black Beans and Corn Prepare beans as indicated, heat, mix, enjoy!
	Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp	0	0	0	0
	Beans, black, 0.6 cup	136	24	1	9
	Yellow Sweet Corn, Canned, 0.2 cup	27	6	0	1

For Saturday, 11/9/2013

FOOD CALORIES CARBS FAT PROTEIN Granola Bar topped with Peanut Butter; Apple; Milk Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb) 55 15 0 0 Milk, nonfat, 1 cup 83 12 0 8 Peanut Butter, smooth style, with salt, 0.5 tbsp 47 2 4 2 Granola Bars, peanut butter, 1 bar 114 15 6 2

	Tilapia with Olive Oil and Lemon Juice; Garlicky Broccoli and Mushrooms; Pineapple with Cottage Cheese Drizzle tilapia with oil and lemon juice, then broil until flaky. Serve with pineapple and cottage cheese, garlic-spiked broccoli and mushrooms, and couscous.
	Couscous, 1 oz, dry, yields	96	20	0	3
	Couscous, 1 oz, dry, yields	96	20	0	3
	Olive Oil, 1 1tsp	40	0	5	0
	Olive Oil, 1 1tsp	40	0	5	0
	Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)	82	3	1	14
	Lemon Juice, 1 fl oz	8	3	0	0
	Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)	62	16	1	0
	Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving	28	3	1	2
	Tilapia (3.5 oz or 99.2g), 6 oz	216	0	4	44

	Garlic Ginger Rice with Almonds; Green Beans; Blueberries; Milk Add grated ginger and minced garlic to warm oil in skillet and heat for a minute then add cooked rice, mix and heat throughout. Add in almond slivers and serve.
	Green Beans (snap), 12 beans (4" long)	20	5	0	1
	Green Beans (snap), 12 beans (4" long)	20	5	0	1
	Blueberries, fresh, 0.75 cup	61	15	0	1
	Canola Oil, 1 1tsp	40	0	5	0
	Canola Oil, 1 1tsp	40	0	5	0
	Milk, nonfat, 1 cup	83	12	0	8
	White Rice, long grain, cooked, 0.5 cup	103	22	0	2
	Almonds, 0.25 cup, sliced	137	5	12	5
	Almonds, 0.25 cup, sliced	137	5	12	5

	Cucumbers with Hummus; Tea
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0
	Hummus, 0.3 cup	125	11	7	6
	Cucumber (with peel), 1 cup slices	14	3	0	1

For Sunday, 11/10/2013

FOOD CALORIES CARBS FAT PROTEIN Shredded Wheat with Blueberries; Coffee Blueberries, fresh, 0.75 cup 61 15 0 1 Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving) 102 24 1 4 Milk, nonfat, 1 cup 83 12 0 8 Regular Coffee, brewed from grounds, 1 cup (8 fl oz) 2 0 0 0

	Cashew Butter Sandwich; Cream Cheese filled Celery; Grapes; Milk
	Cashew Butter, 1.5 tbsp	141	7	12	4
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Milk, nonfat, 1 cup	83	12	0	8
	Grapes, 18 grape, seedless	35	9	0	0
	Celery, raw, 2 stalk, large (11"-12" long)	20	5	0	1
	Low fat cream cheese, 1 tbsp	35	1	3	2
	Low fat cream cheese, 1 tbsp	35	1	3	2

	Portobello Burger with Cheese and Tomatoes on Wheat Bread; Corn; Orange; Yogurt; Tea
	Portobello Burgers RECIPE, 2 serving	143	9	11	6
	Yellow Sweet Corn, Canned, 0.2 cup	27	6	0	1
	Oranges, 1 fruit (2-5/8" dia)	62	15	0	1
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	Yogurt, fruit, 1 container (5 oz)	141	26	2	6
	American Cheese, 1 slice (1 oz)	106	0	9	6
	Bread, reduced-calorie, wheat, 2 slice	101	19	1	6
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1

	Celery with Cashew Butter
	Cashew Butter, 1.5 tbsp	141	7	12	4
	Celery, raw, 2 stalk, large (11"-12" long)	20	5	0	1

For Monday, 11/11/2013

FOOD CALORIES CARBS FAT PROTEIN Cheese Wrap; Cantaloupe; Coffee Place cheese on flat tortilla and heat in the microwave until slightly melted, wrap and eat. Cantaloupe, 2 wedge, large (1/8 of large melon) 71 17 1 2 Cheddar or Colby Cheese, Low Fat, 2 oz 98 1 4 14 Regular Coffee, brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 Flour Tortillas, 1 tortilla, medium (approx 6" dia) 104 18 2 3

	String cheese; Peanut Butter Sandwich with Blueberries; Carrots with Light Ranch Spread peanut butter on both slices of bread, then top with berries (instead of jelly). Dip carrots in ranch, and serve with iced herbal tea and a string cheese.
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Peanut Butter, smooth style, with salt, 0.5 tbsp	47	2	4	2
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0
	Baby Carrots, raw, 5 medium	17	4	0	0
	Kraft Light Done Right Ranch Salad Dressing, 1 tbsp	38	2	3	0
	Mozzarella Cheese, part skim milk, 1 oz	72	1	5	7
	Blueberries, fresh, 0.75 cup	61	15	0	1
	Peanut Butter, smooth style, with salt, 1.5 tbsp	141	5	12	6

	Cheesy Chickpea Pasta with Spinach; Watermelon Heat chickpeas, mozzarella, spinach and sauce, and pour over cooked pasta. Top with Parmesan. Serve with watermelon.
	Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup	71	10	3	2
	Watermelon, 1.25 cup, balls	62	14	1	1
	Mozzarella Cheese, part skim milk, 1 oz	72	1	5	7
	Parmesan Cheese, grated, 1 tbsp	23	0	2	2
	Parmesan Cheese, grated, 1 tbsp	23	0	2	2
	Spinach, frozen, 0.5 cup	27	5	0	3
	Chickpeas (garbanzo beans), 0.5 cup	143	27	1	6
	Chickpeas (garbanzo beans), 0.5 cup	143	27	1	6
	Whole Wheat Spaghetti, cooked (pasta), 0.6 cup	104	22	0	4

	Yogurt; Carrots
	Baby Carrots, raw, 5 medium	17	4	0	0
	Yogurt, fruit, 1 container (5 oz)	141	26	2	6

For Tuesday, 11/12/2013

FOOD CALORIES CARBS FAT PROTEIN Turkey and Cheese Wrap; Cantaloupe; Tea Cheddar or Colby Cheese, Low Fat, 2 oz 98 1 4 14 Cantaloupe, 2 wedge, large (1/8 of large melon) 71 17 1 2 Tea, brewed, 6 fl oz 2 1 0 0 Flour Tortillas, 1 tortilla, medium (approx 6" dia) 104 18 2 3 Turkey breast meat, 1.5 ounce(s) 44 2 1 7

	Egg Salad Pita; Microwaved Summer Squash; Grapes; Vanilla Pudding Chop hard boiled egg and mix with light mayo and Mrs dash lemon pepper seasoning.
	Microwaved Summer Squash, 1 serving	25	4	1	1
	Kraft Jello-o Brand Fat Free Pudding, Vanilla, 1 Serving	60	23	0	2
	Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving	35	1	4	0
	Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving	35	1	4	0
	Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp	0	0	0	0
	Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)	85	18	1	3
	Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)	85	18	1	3
	Grapes, 18 grape, seedless	35	9	0	0
	Hard Boiled Egg, 1.5 large	117	1	8	9

	Navy Bean Soup; Cottage Cheese and Peaches Saute vegetables in olive oil, then add drained and rinsed beans and broth. Heat, then serve with toast, and cottage cheese with peaches.
	Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)	82	3	1	14
	Parmesan Cheese, grated, 1 tbsp	23	0	2	2
	Olive Oil, 1 1tsp	40	0	5	0
	Bread, reduced-calorie, wheat, 2 slice	101	19	1	6
	Beans, navy, 0.5 cup	127	24	1	7
	Beans, navy, 0.5 cup	127	24	1	7
	Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)	68	17	0	1
	Mixed Vegetables, frozen, 0.1 package (10 oz)	18	4	0	1
	Mixed Vegetables, frozen, 0.1 package (10 oz)	18	4	0	1
	Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving	15	3	0	0

	Pea Pods and Hummus
	Peas, edible-podded, raw, 12 pea pods	17	3	0	1
	Hummus, 0.3 cup	125	11	7	6

For Wednesday, 11/13/2013

FOOD CALORIES CARBS FAT PROTEIN Applesauce Oatmeal Muffin; Yogurt with Raisins and Almonds; Tea Tea, brewed, 6 fl oz 2 1 0 0 Almonds, 6 almond 41 2 4 2 Raisins, 0.5 small box (1.5 oz) 65 17 0 1 Oikos Organic Greek Yogurt, Plain, 6 oz 80 6 0 15 Applesauce Oatmeal Muffins, 1 serving 93 20 0 3

	Tuna and Cheese Stuffed Potato with Salsa; Salad with Italian Dressing; Tangerines Stuff tuna and cheese into baked potato and heat until melted. Top with salsa. Toss lettuce with dressing. Eat with tangerines.
	Tangerines, 2 small (2-1/4" dia)	62	16	0	1
	Salsa, 0.13 cup	9	2	0	0
	Kraft Light Done Right Italian Salad Dressing, 2 tbsp	53	2	4	0
	American Cheese, 1 slice (1 oz)	106	0	9	6
	Tuna, Canned in Water, drained, 0.75 can	105	0	1	24
	Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")	110	25	0	2
	Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")	110	25	0	2
	Romaine Lettuce (salad), 2 cup, shredded	16	3	0	2

	Portobello Burger with Cheese and Tomatoes on Wheat Bread; Corn; Orange; Yogurt; Tea
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0
	Bread, reduced-calorie, wheat, 2 slice	101	19	1	6
	American Cheese, 1 slice (1 oz)	106	0	9	6
	Yogurt, fruit, 1 container (5 oz)	141	26	2	6
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	Mayonnaise, regular (mayo), 0.5 tbsp	45	0	5	0
	Oranges, 1 fruit (2-5/8" dia)	62	15	0	1
	Yellow Sweet Corn, Canned, 0.2 cup	27	6	0	1
	Portobello Burgers RECIPE, 2 serving	143	9	11	6

	Grilled Chicken Salad
	Balsamic Vinegar, 1 tbsp	8	2	0	0
	Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed	143	0	3	27
	Lettuce, leaf salad, 2 cup, shredded	20	4	0	1

For Thursday, 11/14/2013

FOOD CALORIES CARBS FAT PROTEIN Wheat Bran Muffin; Yogurt with Blueberries; Coffee Regular Coffee, brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 Wheat Bran Muffins, with raisins, 1 muffin, toaster 106 19 3 2 Butter, unsalted, 1 pat (1" sq, 1/3" high) 36 0 4 0 Blueberries, fresh, 0.75 cup 61 15 0 1 Oikos Organic Greek Yogurt, Plain, 6 oz 80 6 0 15

	Cheese and Hummus Sandwich; Banana; Baby Carrots with dip
	Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp	0	0	0	0
	Banana, fresh, 0.5 large (8" to 8-7/8" long)	61	16	0	1
	Sour Cream, reduced fat, 2 tbsp	41	1	4	1
	Sour Cream, reduced fat, 2 tbsp	41	1	4	1
	Cheddar or Colby Cheese, Low Fat, 2 oz	98	1	4	14
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")	91	17	2	3
	Hummus, 0.3 cup	125	11	7	6
	Baby Carrots, raw, 5 medium	17	4	0	0

	Ground Turkey Burger; Tomato Slices Topped with Cottage Cheese; Apple; Tea
	Red Ripe Tomatoes, 4 slice, medium (1/4" thick)	17	4	0	1
	Onions, raw, 4 slice, medium (1/8" thick)	21	5	0	1
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0
	Bread, reduced-calorie, wheat, 2 slice	101	19	1	6
	Turkey, Ground turkey, 93% lean, 3 oz	120	0	6	17
	Turkey, Ground turkey, 93% lean, 3 oz	120	0	6	17
	Cottage Cheese, Nonfat, 0.75 cup (not packed)	120	8	1	23
	Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)	55	15	0	0
	Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving	35	1	4	0
	Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving	35	1	4	0

	Cucumbers with Hummus; Tea
	Cucumber (with peel), 1 cup slices	14	3	0	1
	Hummus, 0.3 cup	125	11	7	6
	Herbal Tea, 1 cup (8 fl oz)	2	0	0	0