
Day 1
Breakfast:
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1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
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1 slice whole-grain toast
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1/2 cup blueberries
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1 cup skim milk
Snack:
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1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries
Lunch:
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Salad made with: 4 ounces chopped grilled chicken breast, 5-ounce baby spinach, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 2 carrots (peeled and shredded), and 1 batch apple cider vinegar salad dressing
Snack:
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2 tablespoons hummus and 6 baby carrots
Dinner:
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4 ounces grilled salmon
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1 cup wild rice with 1 tablespoon slivered toasted almonds
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1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
Day 2
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3/4 cup old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
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1 cup blueberries
Snack:
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1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans
Lunch:
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4 large collard leave, shredded chicken with 2 avocado, 2 carrots and 1 cucumber peeled and sliced into matchsticks in a wrap
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½ mixed berries
Dinner:
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1 turkey burger
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3/4 cup roasted cauliflower and broccoli florets
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3/4 cup brown rice
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1 cup spinach salad with 1 tablespoon light balsamic vinaigrette
Day 3
Breakfast:
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Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, diced onion, diced mushrooms, and salsa
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1/2 cup diced watermelon
Snack:
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1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts
Lunch:
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Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
Snack:
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1 fat-free mozzarella string cheese stick
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1 medium orange
Dinner:
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4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
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1 medium artichoke, steamed
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1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing
Day 4
Breakfast:
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1 light whole-grain English muffin with 1 tablespoon sugar-free fruit spread
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1 cup skim milk
Snack:
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Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola
Lunch:
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8 slice wheat bread, mayonnaise,
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Juice of 1/2 lemon,
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2 (6-oz.) cans tuna,
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1 ribs celery, finely chopped, 1/4 c. finely chopped red onion, 2 tbsp. freshly chopped parsley, Freshly ground black pepper, 1 tomato, sliced
Snack:
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8 baked corn chips with 2 tablespoons guacamole
Dinner:
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4 6-0z boneless, skinless chicken breast
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1 1/2 lb. broccoli, cut into florets
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2 cloves garlic, thinly sliced
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3 tbsp. olive oil, Kosher salt and pepper
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1 lemon, cut into 1/2-inch pieces, 2 tbsp. lemon juice
Day 5
Breakfast:
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Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
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1 cup mixed melon
Snack:
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1 medium apple
Lunch:
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Turkey burger
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Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
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1 cup skim milk
Snack:
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1 fat-free mozzarella string cheese stick
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1 cup red grapes
Dinner:
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5 ounces grilled wild salmon
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1/2 cup brown or wild rice
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2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
Day 6
Breakfast:
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Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
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1 small bran muffin
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1 cup skim milk
Snack:
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1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear
Lunch:
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4 ounces sliced turkey breast
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Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
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1 medium orange
Snack:
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Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries
Dinner:
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4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
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1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese
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1 cup steamed green beans with 1 tablespoon slivered almonds
Day 7
Breakfast:
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1 whole-grain toaster waffle with sugar-free fruit spread
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3/4 cup berries
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1 cup skim milk
Snack:
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1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds
Lunch:
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Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
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1 apple
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1 cup skim milk
Snack:
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1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
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1/4 cup blueberries
Dinner:
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4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
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1/2 cup brown rice
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5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar