BREAKFAST
Day One
2 scrambled eggs
¼ cup shredded cheese
1 slice whole wheat bread spread with unsweetened natural peanut butter
1 cup grapes
Day Two
½ cup low fat cottage cheese
1 apple
1 slice whole wheat bread spread with unsweetened natural peanut butter
Day Three
2 egg omelet
1 cup spinach
1 ounce feta cheese
1 pear
Day Four
1 egg
1 cup cooked oatmeal
½ cup mixed berries mixed in
Day Five
1 egg fried in 1 tsp olive oil
1 slice swiss cheese
on 1 whole wheat English muffin
Day Six
1 cup sliced cantaloupe
½ cup low fat cottage cheese
1 turkey sausage patty or 2 slices of turkey bacon
Day Seven
½ cup low fat plain Greek yogurt
½ cup berries
1 slice whole wheat bread spread with unsweetened natural peanut butter
LUNCH
Day One
1 cup lentil soup
2 cups spinach salad
with ½ cup cheese
olive oil and vinegar dressing
Day Two
5 ounces grilled chicken
2 cups salad
light Caesar dressing
½ apple
Day Three
3 ounces turkey lunch meat
½ cup lettuce
½ cup tomatoes
mayonnaise
in 1 whole wheat pita
Day Four
6 large shrimp
3 cups chopped salad
w/ mixed veggies
olive oil and vinegar dressing
Day Five
½ cup grilled chicken salad made with mayonnaise (make it how you like it but be smart!)
1 slice whole wheat bread
1 slice cheese
Day Six
5 oz Grilled fish (any kind)
in olive oil with lemon
large side of asparagus
1 pear
Day Seven
3 ounces turkey lunch meat
1 slice cheese
1 slice whole wheat bread
mustard and small amount of mayonnaise & ½ apple
DINNER
Day One
1 cup whole wheat pasta
5 ounces grilled ground turkey
½ cup tomato saucesprinkled with ½ cup parmesan cheese
Day Two
5 ounce grilled chicken breast
grilled in olive oil
with 3 cups vegetable stirfry (no noodles!!)
1/2 ounces dark chocolate
Day Three
5 ounce grilled chicken breast
1 cup broccoli
1 baked sweet potato
Day Four
1 ½ cup whole wheat pasta
6 ounces grilled chicken
1 cup broccoli
½ cup of tomato sauce
2 ounces dark chocolate
Day Five
6 ounces of grilled salmon
1 cup sautéed spinach
½ cup whole grain rice (no white rice!!!)
Day Six
5 ounces of grilled chicken
½ cup red onion
½ cup red peppers
½ cup corn
1 whole wheat tortilla
Day Seven
5 ounces pork tenderloin
½ cup unsweetened apple sauce
1 cup brussel sprouts
SNACKS
½ ounce low fat cheese
½ orange
1 ounce turkey lunch meat
1 cup strawberries
small handful of peanuts
1 string cheese
½ cup red peppers
½ cup cottage cheese
1 small peach
1 orange
small handful of almonds
1 hard boiled egg
½ piece of whole wheat toast
spread with unsweetened natural peanut butter
1 cup naturally popped popcorn (be careful of the kind you microwave!)
small handful of cashews
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