Day 1: Breakfast
Combine 3/4 cup bran
flakes, 1 banana, and 1 cup fat-free milk in a bowl.
Day 1: Lunch
Build a sandwich with 1 mini
whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1
teaspoon light mayonnaise, mustard, and lettuce. Serve with 1 stick
part-skim mozzarella string cheese and 2 kiwis.
Day 1: Dinner
Serve 4 ounces
broiled flounder or
sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons
grated Parmesan cheese, broiled until just golden. Eat with 1
cup cooked couscous and 1 cup steamed broccoli. Enjoy 1 fat-free
pudding cup for dessert.
Day 2: Breakfast
Blend 1
cup frozen berries, 1/2 banana, and 8 ounces fat-free milk
into a smoothie.
Grab 1 or 2 hard-boiled
eggs on your way out the door.
Day 2: Lunch
Heat up
1 cup vegetarian
vegetable soup and serve with 1 veggie burger in a 100%
whole-grain pita and 1 cup of grapes.
Day 2: Dinner
Brush 4
ounces boneless, skinless chicken breast with barbecue sauce
and grill. Combine 2 heaping cups of sautéed spinach with
garlic, olive oil, and tomatoes and serve with 1/2 plain
baked or sweet potato (as desired).
Day 3: Breakfast
In the
microwave, cook 1/2 cup quick-cooking
oats with low-fat or unsweetened soy milk. Add 1/2 apple
(sliced or chopped), 1 teaspoon honey, and a pinch of cinnamon.
Day 3: Lunch
To make a chicken salad, toss 4 ounces shredded
skinless roast chicken breast with 1/4 cup sliced
red grapes, 1 tablespoon slivered
almonds, 1 tablespoon light mayonnaise, and 1
tablespoon plain, unsweetened Greek yogurt. Serve
over lettuce. Eat with 1 banana.
Day 3: Dinner
Serve 4 ounces steamed
shrimp with 1 baked potato topped
with 3 tablespoons salsa and 1
tablespoon unsweetened Greek yogurt,
plus 3 cups spinach, steamed. Finish the
meal off with 1 ounce of chocolate or a
100- to 150-calorie ice
cream bar.
Day 4: Breakfast
Top 1/2 toasted English muffin with
1/2 small apple, sliced, and 1 ounce
shredded reduced-fat cheese, any
type. Microwave 30 seconds on high.
Serve with 2/3 cup plain,
unsweetened Greek yogurt sprinkled
with 1 tablespoon slivered
almonds.
Day 4: Lunch
Heat 1 cup tomato
soup. Serve with a
sandwich made with 1 mini
whole wheat pita,
3 ounces thinly sliced roast
beef, 1 teaspoon
horseradish, mustard, tomato
slices, and lettuce. Eat
with 2 cups raw veggies and
1/4 cup of hummus.
Day 4: Dinner
Serve 3 ounces poached
salmon with a slaw made by tossing 1 1/4 cups
coleslaw mix and 2 sliced scallions with 1
tablespoon each of rice vinegar and olive oil. Add
spices, herbs, and seasoning as desired. Pair with
3/4 cup of a 100% whole grain (like quinoa)
and an apple on the side.
Day 5: Breakfast
Combine 1 cup Cheerios,
1/2 cup berries, 1 tablespoon slivered
almonds,
and 6 ounces plain, unsweetened Greek yogurt in a
bowl.
Day 5: Lunch
Make a quesadilla by
spreading 1/4 cup fat-free
refried beans over a 100% stone-ground corn
tortilla. Sprinkle on 1 ounce shredded reduced-fat
cheese. Top with salsa and another tortilla;
microwave 45 seconds on high. Serve with 1/2 cup
low-fat cottage cheese topped with 2 clementines and
cucumber spears.
Day 5: Dinner
Serve 3 ounces roasted pork tenderloin with 1 cup
baked acorn squash, mashed with a pinch of cinnamon;
2 to 3 cups salad greens with 1 tablespoon of olive
oil and as much vinegar as desired; and chocolate or
an ice
cream bar for dessert (100 to 150 calories).
Day 6: Breakfast
Toast 1 100% whole-grain frozen waffle, spread with
2 tablespoons nut
butter, and top with 1 small sliced banana plus
cinnamon and nutmeg. Serve with 8 ounces fat-free
milk.
Day 6: Lunch
Make a tuna pita with 1 mini
whole wheat pita,
2 ounces water-packed
light tuna, 1 tablespoon light mayonnaise,
mustard, cucumber, and onion slices. Serve with 10
baby carrots and 2/3 cup plain, unsweetened Greek
yogurt with a small pear.
Day 6: Dinner
Make jambalaya by combining 3/4 cup cooked brown
rice; 1/2 cup corn; 2 ounces cooked turkey sausage,
sliced; 1/3 cup salsa; and 1/4 cup no-salt-added
black or navy beans. Heat through. Eat with 3
cups spinach sauteed with garlic in 1 tablespoon
olive oil.
Day 7: Breakfast
Layer 1/2 toasted English muffin with 1 ounce
reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup
steamed spinach, drained; and 1 poached
egg. Serve with 1 grapefruit.
Day 7: Lunch
Make black
bean salad by tossing 1/2 cup canned black
beans, 1/2 cup mandarin orange sections, chopped red
bell peppers, red onion, scallions, and any other
desired veggies with 1 teaspoon vinegar. Serve over
salad greens. Serve with 1 100% stone ground corn
tortilla and a piece of fruit.
Day 7: Dinner
Serve 3 ounces broiled or grilled flank steak with 1
baked sweet
potato with 1 teaspoon butter; 1 cup steamed
zucchini; and 1 1/2 cup berries.
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