The following menu plan is designed for a 3,000 calorie diet. The plan is a full seven day menu.
Seared Tuna Salad
Chop tomatoes and cilantro in food processor until finely chopped. Add the onion, salt and Tabasco and pulse two or three more times until mixture looks like chunky salsa. Transfer to medium bowl and stir in black beans.
Fill a large skillet with water to a depth of one inch. Add the vinegar and bring to a boil over high heat. Reduce heat to medium low, break an egg into a small custard cup, then slip the egg into boiling water. Repeat with remaining eggs. Cook until whites are firm, about 1 ½ mins.
Lay the tortillas flat on plates and top each with ¼ of tomato mixture. Transfer the poached eggs from the pan to the plates, using a slotted spoon so they can drain and take care not to break the yolks. Top each serving with 1 tbsp of shredded cheese. (Makes 3 servings)
Seared Tuna Salad
Place scallions and ginger on a cutting board and finely chop or use food processor. Mix with pressed garlic to form a paste.
Brush both sides of tuna with soy sauce. Set aside at room temp. for five minutes.
Heat a large non stick skillet over high heat until very hot. Add the oil, then carefully slip tuna into the pan. Cook two minutes, then turn and continue cooking until desired doneness.
Arrange 1 ½ cups of salad greens and ¼ cup of the cucumber and carrot on each of four plates. Slice the tuna into ¼ inch thick strips, cutting against the grain so the steak does not fall apart. Lay ¼ of the slices over each salad. Drizzle two teaspoons balsamic vinegar over each portion. (Makes four servings).
Preheat over to 350. Spray an 8x8 baking dish with cooking spray. In a large skillet, lightly brown the meat on both sides. Remove meat from skillet. Add onion and green pepper to skillet. Sauté until vegetables are tender crisp, about 3-4 minutes. Stir in undrained pineapple, water and ginger. Add bread cubes. Mix well to combine. Spoon bread mixture into prepared baking dish. Arrange browned meat evenly over bread mixture. Spread about 1 ½ tsps spreadable fruit over each piece of meat. Cover with aluminum foil and bake 30 minutes. Uncover and continue baking 10 minutes. (Makes two large servings)
Total Calorie Count Day One Approximately 2,870
Total Calorie Count Day Two Approximately 3,044
Grilled Cheese Sandwich
Total Calorie Count Day Three Approximately 3,010
Total Calorie Count Day Four Approximately 2,999
Total Calorie Count Day Four Approximately 2,975
Total Calorie Count Day Six Approximately 3,000
5 ounce steak, round or sirloin (choose a cut low in fat)- trim the fat 1 roasted potato or sweet potato, I prefer to boil my potato for about 10 minutes first, and than let cool for another 5 minutes. Once cooled, I will mix 1 tablespoon of olive oil with a bit of sea salt, pepper, and fresh rosemary in a small zip lock bag. I will toss the potato in and shake until covered with mixture. I than bake the potato at 400 degree for about 15 minutes or so.
Total Calorie Count Day Seven Approximately 3,012
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.