INSANITY Meal 3 Menu

GRILLED CHICKEN SALAD

3 oz. grilled chicken breast

3 cups mixed dark greens

½ apple, chopped

1 Tbsp. pecans, chopped

Cucumber, sliced, to taste

Pile mixed greens on a large salad plate. Top with chicken breast, chopped apple, chopped pecans and sliced cucumber, dress salad with fresh lemon juice.

283 Calories

*400 - calorie meal: add 1 whole wheat English muffin or 1 slice of whole-grain bread

** 500 – calorie meal: add 1 whole wheat English muffin or 1 slice of whole-grain bread and add 1 Tbsp. olive oil onto the salad

SUSHI

1 tuna or salmon roll, made with brown rice, if possible

Side salad of mixed greens

2 Tbsp. of Asian ginger dressing

Have one sushi roll sliced, with side salad served with Asian ginger dressing. (Use the fork technique of dipping the tines of your fork in the dressing before spearing the lettuce to avoid overdoing it on the dressing).

311 Calories

*400 - calorie meal: add 1 cup of steamed edamame

** 500 – calorie meal: add 1 cup of steamed edamame and 1 cup of miso soup

BLACK BEAN SOUP AND HALF SANDWICH

1 cup of canned black bean soup

1 slice whole-grain bread

2 oz. deli-style turkey breast, sliced

2 very thin slices of avocado

Dijon mustard

Make one half of a turkey sandwich made with 1 slice whole-grain bread, turkey, avocado and Dijon mustard. Serve with cup of soup.

299 Calories

*400 - calorie meal: use regular whole wheat bread, not light-style, and increase the turkey on the sandwich to 3 oz.

** 500 – calorie meal: use regular whole wheat bread, not light-style, and increase the turkey on the sandwich to 4 oz. and use 4 thin slices of avocado-about ¼ and avocado

ROAST BEEF SANDWICH

4 oz. lean roast beef

½ 6-inch whole wheat pita pocket

Sliced cherry tomatoes

Romaine lettuce

Dark salad greens

Sliced bell peppers

Sliced cucumbers

Sliced mushrooms

Pile roast beef into pita pocket and top with sliced cherry tomatoes and romaine lettuce leaves. Serve pita with a side salad composed of dark greens, sliced peppers, cucumbers and mushrooms, dressed with a fresh squeeze of lemon or lime juice.

292 Calories

*400 - calorie meal: use the whole 6-inch pita pocket and add 1 tsp. olive oil to the salad

** 500 – calorie meal: use the whole 6-inch pita pocket and add 1 tsp. olive oil and 2 Tbsp. slivered almonds to the salad

TERIYAKI GRILLED TUNA

4 oz. Tuna steak

2 Tbsp. teriyaki sauce (low-fat bottled)

Fresh spinach

1 tsp. olive oil

1/3 cup brown rice

Marinate tuna in teriyaki sauce or other low-fat bottled marinade. Grill, broil, or sear tuna on both sides to desired degree of doneness. Serve tuna with spinach sautéed in olive oil and 1/3 cup brown rice.

295 Calories

*400 - calorie meal: increase rice to ¾ cup

** 500 – calorie meal: increase rice to 1 cup and use 2 tsp. olive oil in the spinach

SHAKEOLOGY

1 scoop Shakeology

1 Whole banana

½ cup skim, almond, rice, or soy milk

½ cup water

Ice

Blend ingredients with ice to desired consistency.

299 Calories

*400 - calorie meal: add 1 Tbsp. of peanut butter to the shake

** 500 – calorie meal: add 1 Tbsp. of peanut butter to the shake, increase Shakeology to 1-1/2 scoops and increase milk to 1 full cup

CHICKEN RANCH WRAP

1 6-inch whole-grain tortilla

3 oz. grilled chicken breast

Sliced tomato

Lettuce

Red bell pepper, sliced

Celery sticks

1 Tbsp. ranch dressing, reduced-fat

Fill tortilla with 3 oz. of grilled chicken breast, sliced tomato, lettuce leaves and ranch dressing. Serve with red pepper slices and celery sticks.

307 Calories

*400 - calorie meal: add 1/3 of a small avocado into the wrap

** 500 – calorie meal: add 1/3 of a small avocado into the wrap and serve with a sliced apple

LEAN BURGER

4 oz. extra-lean ground beef

Mixed greens

½ cup mixed berries and/or melon

Grill or broil a 4 oz. lean hamburger patty. Serve without a bun over a large green salad, with a side of ½ cup mixed berries or melon balls.

302 Calories

*400 - calorie meal: serve hamburger on a whole wheat English muffin with the salad on the side

** 500 – calorie meal: serve hamburger on a whole wheat English muffin with 1 slice of reduced-fat cheese and the salad on the side

WHOLE WHEAT PASTA WITH VEGETABLES AND FETA

¾ cup whole wheat pasta

1 cup mixed, steamed vegetables

1/3 cup feta cheese, crumbled

Top pasta with mixed steamed vegetables and crumbled feta cheese.

304 Calories

*400 - calorie meal: add 2-3 oz. of diced grilled chicken breast to the pasta bowl

** 500 – calorie meal: add 2-3 oz. of diced grilled chicken breast to the pasta bowl and serve with a fresh pear

SALMON NICOISE PLATE

3 oz. salmon

2 cups mixed salad greens

1 cup green beans, steamed

1 small red potato, boiled

5 black olives

Fresh lemon, salt, pepper, to taste

Grill, poach, bake, or broil salmon. Pile 2 cups of mixed salad greens onto a large dinner plate; top the greens with beans, potato, olives and the cooked salmon. Season with fresh lemon, salt and pepper.

301 Calories

*400 - calorie meal: add a whole wheat dinner roll or a slice of whole wheat bread

** 500 – calorie meal: add a whole wheat dinner roll or a slice of whole wheat bread and top salad with 2 tsp. olive oil