INSANITY Meal 1 Menu

PROATMEAL

2/3 Cup cooked oatmeal, prepared with water

1 scoop of protein powder

½ cup of fresh or frozen berries

1-1/2 Tbsp. chopped walnuts

Splash (1/4 cup) of skim, almond, rice or soy milk

307 Calories

*400 - calorie meal: increase oatmeal to 1 cup and increase protein powder to 1-1/2 scoops

** 500 – calorie meal: increase oatmeal to 1-1/3 cup, increase protein powder to 1-1/2 scoops, increase walnuts to 2-1/2 Tbsp. and increase berries to 1 full cup.

FRUIT AND COTTAGE CHEESE

1 cup cottage cheese, 1% milk fat

1 cup mixed fruit

½ cup whole-grain cereal

On a medium size dinner plate, portion out 1 cup of 1% cottage cheese and top with 1 cup of mized fruit and ½ cup of whole-grain cereal, such as bran flakes or Fiber One.

293 Calories

*400 - calorie meal: add 2 Tbsp. of flaxseeds

** 500 – calorie meal: add 2 Tbsp. of flaxseeds and a slice of whole-grain toast.

BERRY PROTEIN SMOOTHIE

1-1/2 scoops protein powder

½ cup fresh or frozen berries

1 cup skim, almond, rice or soy milk and ice

Combine in blender

306 Calories

*400 - calorie meal: add ½ of a medium banana

** 500 – calorie meal: add ½ of a medium banana and 1 Tbsp. of all-natural peanut butter

BAGEL AND LOX

½ whole wheat bagel

1 Tbsp. whipped cream cheese

2 oz. smoked salmon (lox)

½ large grapefruit

Toast half of a whole wheat bagel, scoop out the innards, and fill the bagel with 1 Tbsp. whipped cream cheese, salmon (lox), and 2 slices of tomato. Serve bagel with grapefruit.

291 Calories

EGG WHITE AND FRUIT PLATE

3 hard-boiled eggs, whites only

1/3 cantaloupe, sliced

4 pieces while wheat Melba toast

1 slice reduced-fat Swiss cheese

Peel 3 hard-boiled eggs and slice the whites onto a salad plate. (Discard or save the yolks for another purpose). To the plate, add sliced cantaloupe, 4 whole wheat Melba toasts and 1 slice of reduced-fat Swiss cheese.

293 Calories

*400 - calorie meal: add an egg yolk and increase the cantaloupe to ½ of the melon

** 500 – calorie meal: add an egg yolk and increase the cantaloupe to ½ of the melon and add 1 cup of low-fat, skim, almond, rice, or soy milk (you may use the milk in a coffee drink, such as a fat-free latte).

EGG WHITE BREAKFAST WRAP

4 egg whites

1 whole-grain tortilla

½ cup part-skim mozzarella cheese

Sliced tomato to taste

½ cup melon, cubed

In a non-stick skillet coated with cooking spray, scramble egg whites. Pile egg whites into a while-grain tortilla and top with cheese and sliced tomato. Server with melon cubes.

296 Calories

*400 - calorie meal: add 2/3 cup of nonfat yogurt

** 500 – calorie meal: add 1 cup of nonfat yogurt topped with 1-1/2 Tbsp. chopped walnuts

CEREAL BOWL

1 cup high-protein whole-grain cereal, such as Kashi GoLean or Hi-Lo

1 Tbsp. flaxseeds

2/3 cup skim, almond, rice, or soy milk,

½ cup bananas, sliced

Portion out 1 cup cereal and top with flaxseeds, skim, almond, rice, or soy milk and sliced bananas.

299 Calories

*400 - calorie meal: increase flaxseeds to 2 Tbsp. and increase bananas to 1 cup

** 500 – calorie meal: increase cereal to 1-1/2 cups, increase milk to 1 cup, increase flaxseeds to 2 Tbsp. and increase banana to 1 cup.

SHAKEOLOGY SHAKE

Mix two scoops with water or blend with water and ice (double the normal serving)

280 Calories

PEANUT BUTTER TOAST

1 slice whole-grain toast

1 Tbsp. all-natural peanut or almond butter

1 tsp. all-fruit preserves

½ cup cottage cheese, 1% milk fat

Top one slice of whole-grain toast with nut butter and preserves. Serve with cottage cheese.

280 Calories

*400 - calorie meal: increase cottage cheese to ¾ cup and top with 1 cup of sliced fruit

** 500 – calorie meal: increase cottage cheese to ¾ cup and top with 1 cup of sliced fruit AND use an extra piece of whole wheat toast to make it into a sandwich.

VEGGIE OMELET

2 whole eggs

2 egg whites

Mushrooms and onions to taste

1 slice whole-grain wheat toast

1 Tbsp. all-fruit preserves

In a non-stick skillet coated with cooking spray, make an egg omelet with 2 whole eggs plus 2 egg whites, sautéed mushrooms, and onions, and serve with 1 slice of whole-grain wheat toast topped with 1 Tbsp. of all-fruit preserves.

301 Calories

*400 - calorie meal: add a large orange or 1 cup of orange juice

** 500 – calorie meal: add a large orange or 1 cup of orange juice and 1 slice of reduced-fat cheese to the omelet.