Designer Whey TLC360 – Week 3 Meal Plan
This menu is designed to be followed in conjunction with our TLC360 training program to help you get toned, lean and confident in three weeks!
A few tips before you start:
- Start the day with one glass of water before you do or eat anything else
- Limit your coffee to one cup per day with skim milk
- Have at least 1 green tea a day preferably in the afternoon
- Drink 8-10 glasses of water/day (add a lemon or lime if you’d like)
- No alcohol, carbonated beverages, juices
- Eat slowly and measure your food
- Keep a food log…it’ll keep you honest (registered users get a free log sheet)
- If you work away from home, make your lunch the night before
- Don’t go more than 3 hours without eating
- Plan your meals ahead so you’re not stuck without food and have to grab just anything
- Always carry protein bars with you, just in case you get stuck
| WEEK 3 | Calories | Fat | Sat. Fat | Carbs | Fiber | Sugar | Protein | |
|---|---|---|---|---|---|---|---|---|
| Breakfast ideas | Mango Coconut Smoothie | 257 | 5.2g | 3.7g | 40g | 3.9g | 30.5g | 18.6g |
| Mango Madness Smoothie | 247 | 4g | 0g | 29g | 2g | 24g | 26g | |
| Mudslide Protein Smoothie | 293 | 5.3g | 3.1g | 40g | 4.9g | 26g | 28g | |
| AM Snack | 2 tbsp. almonds + 1 small apple | 180 | 9g | 1g | 24g | 6g | 16g | 4g |
| 1 hard boiled egg + other half of breakfast pear | 138 | 5g | 2g | 18g | 4g | 12g | 7g | |
| Designer Whey Triple Chocolate Crunch protein bar | 160 | 5g | 4g | 20g | 0g | 13g | 10g | |
| Lunch ideas | Tuna Waldorf Salad | 398 | 18.5g | 1.5g | 34.2g | 8g | 20.3g | 24.4g |
| Shrimp Salad | 462 | 27.7g | 3.4g | 26.9g | 6.5g | 13g | 32g | |
| 1 cup of turkey chili + side salad with light dressing or 14 baby carrots | 269 | 3g | 1g | 21g | 2g | 15g | 17g | |
| Afternoon Snack ideas | Designer Whey Chocolate Caramel Crunch protein bar | 170 | 6g | 4.5g | 19g | 0g | 14g | 10g |
| 1 cup plain non-fat Greek yogurt + 1 tsp. honey + 1 tbsp. ground flaxseed | 171 | 2g | 0g | 17g | 2g | 14g | 21g | |
| 2 stalks of celery + 1 tbsp peanut butter | 110 | 8g | 2g | 8g | 3g | 1.5g | 4.5g | |
| Dinner ideas | Pork Loin Hash | 291 | 12.2g | 2.7g | 11.6g | 2g | 4.7g | 32.6g |
| Beef Stroganoff | 320 | 20.6g | 5.9g | 11.3g | 2.3g | 6.7g | 20.4g | |
| Chicken Fajitas + 1 cup of sugar-free cocoa | 592 | 20g | 5g | 55g | 8.5g | 14g | 48g |
Tuna Waldorf Salad
Ingredients
- 2 cans tuna (5oz), drained
- ½ cup chopped walnuts
- ½ cup nonfat yogurt
- 2 tbsp. light mayonnaise
- 2 tbsp. minced fresh flat-leaf parsley
- 1 tsp. honey
- 2 tbsp. apple cider vinegar
- 1 cup celery, sliced
- 2 large apples, cubed
- ¼ cup golden raisins
- ½ lemon, juiced
- 1 head Boston lettuce, trimmed, washed, and dried
- Salt and pepper
Preparation
- Whisk the yogurt, mayonnaise, parsley, honey, and cider vinegar in a large bowl and season generously with pepper.
- Add the apples, celery and raisins to the bowl, and sprinkle with the lemon juice; then toss with the dressing. Fold in tuna and walnuts.
- Divide the lettuce leaves on 4 salad plates. Place the salad on the lettuce and serve.
Serves 4
Shrimp Salad
Ingredients
- 16 oz small cooked shrimp, peeled
- ½ cup olive oil mayonnaise
- 3 tbsp. lemon juice
- 2 tbsp. ketchup
- 2 tbsp. olive oil
- 1 apple, small dice
- 1 cup celery, sliced
- 1 cucumber, peeled and small diced
- ½ cup red grapes, halved
- ¾ cup fresh pineapple, medium dice
- ¼ cup almond slices
- 1 avocado, sliced
- 1 head bibb lettuce, cleaned
- 1 pinch ground cayenne pepper
- Salt and pepper
Preparation
- Whisk together mayo, ketchup, olive oil, cayenne, and ketchup to make dressing. Check seasoning.
- Combine apple, celery, pineapple, cucumber, and shrimp in a large bowl. Toss to coat. Check seasoning.
Serves 4
Pork Loin Hash
Ingredients
- 2 cups diced pork loin, cooked
- 1 large sweet potato, peeled and medium diced
- 1 medium onion, small diced
- 4 slices nitrite free bacon, chopped
- 2 tbsp. olive oil
- ½ tbsp. dried sage
- Salt and pepper
Preparation
- Heat 1 tablespoon oil in a large skillet over medium heat. Add bacon and cook through. Remove bacon to a bowl.
- Add the remaining oil to the skillet with bacon fat. Saute sweet potato and onion until the sweet potatoes are soft and the onions are translucent. Add bacon, pork loin, and sage. Saute for an additional 5 min. Check seasoning and serve.
Serves 4
Beef Stroganoff
Ingredients
- 1 lb beef sirloin, cubed (1″)
- ¼ cup olive oil
- 1 can tomato puree
- 1 ea medium onion, small dice
- 8 oz mushrooms, sliced
- 1 tbsp. mustard
- ½ tsp. smoked paprika
- ¾ cup sour cream
- ¼ cup red wine
- Salt and pepper
Preparation
- Heat 2 tablespoons olive oil in a heavy skillet over high heat. Brown all sides of the beef in small batches. Remove all beef to a bowl.
- Add red wine to hot skillet and scrape off all the browned bits and add to bowl with beef.
Serves 4
Chicken Fajitas
Ingredients
- 4oz diced chicken breast
- 2 cups chopped vegetables (onions, peppers)
- 2 small corn tortillas
- ¼ cup reduced fat Mexican cheese
- 4 tbsp salsa
Preparation
- Stir fry 4oz diced chicken breast and 2 cups diced vegetables.
- Divide mixture and serve onto small corn tortillas.
- Top tortillas with 2tbsp cheese and 2 tbsp salsa per tortilla.
- Serve remainder of veggies and chicken on the side.
Serves 1
Always consult your physician or a professional fitness and/or nutrition expert before beginning any weight loss or exercise program. The information on www.designerwhey.com is not a substitute for professional medical advice and is not meant to diagnose any health-related issues.
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The Biggest Loser is a registered trademark and copyright of NBC Studios Inc. & Reveille LLC. All Rights Reserved.