Day 1

Breakfast:

  • 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

  • 1 slice whole-grain toast

  • 1/2 cup blueberries

  • 1 cup skim milk

Snack: 

  • 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch: 

  • 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: 

  • 2 tablespoons hummus and 6 baby carrots

Dinner:

  • 4 ounces grilled salmon

  • 1 cup wild rice with 1 tablespoon slivered toasted almonds

  • 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan

Day 2

  • 3/4 cup old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk

  • 1 cup blueberries

Snack:

  • 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Lunch:

  • 4 large collard leave, shredded chicken with 2 avocado, 2 carrots and 1 cucumber peeled and sliced into matchsticks in a wrap

  • ½ mixed berries

Dinner:

  • 1 turkey burger

  • 3/4 cup roasted cauliflower and broccoli florets

  • 3/4 cup brown rice

  • 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

 

Day 3

Breakfast:

  • Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, diced onion, diced mushrooms, and salsa

  • 1/2 cup diced watermelon

Snack:

  • 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch:

  • 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:

  • 1 fat-free mozzarella string cheese stick

  • 1 medium orange

Dinner:

  • 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic

  • 1 medium artichoke, steamed

  • 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:

  • 1 light whole-grain English muffin with 1 tablespoon sugar-free fruit spread

  • 1 cup skim milk

Snack:

  • Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch:

  • 8 slice wheat bread, mayonnaise, 

  • Juice of 1/2 lemon, 

  • 2 (6-oz.) cans tuna, 

  • 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:

  • 8 baked corn chips with 2 tablespoons guacamole

Dinner:

  • 4 6-0z boneless, skinless chicken breast

  • 1 1/2 lb. broccoli, cut into florets

  • 2 cloves garlic, thinly sliced

  • 3 tbsp. olive oil, Kosher salt and pepper

  • 1 lemon, cut into 1/2-inch pieces, 2 tbsp. lemon juice

Day 5

Breakfast:

  • 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

  • 1 cup mixed melon

Snack:

  • 1 medium apple

Lunch:

  • Turkey burger

  • 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

  • 1 cup skim milk

Snack:

  • 1 fat-free mozzarella string cheese stick

  • 1 cup red grapes

Dinner: 

  • 5 ounces grilled wild salmon

  • 1/2 cup brown or wild rice

  • 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing

Day 6

Breakfast:

  • 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

  • 1 small bran muffin

  • 1 cup skim milk

Snack:

  • 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch:

  • 4 ounces sliced turkey breast

  • 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

  • 1 medium orange

Snack:

  • Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries 

Dinner:

  • 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning

  • 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese

  • 1 cup steamed green beans with 1 tablespoon slivered almonds

Day 7

Breakfast:

  • 1 whole-grain toaster waffle with sugar-free fruit spread

  • 3/4 cup berries

  • 1 cup skim milk

Snack:

  • 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch:

  • 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

  • 1 apple

  • 1 cup skim milk

Snack:

  • 1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed

  • 1/4 cup blueberries

Dinner:

  • 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper

  • 1/2 cup brown rice

  • 5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar