| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast | 1 C high fiber cereal1 C Mootopia Skim Milk | 1 Egg plus 2 egg whites Scrambled2 slice of lite wheat toast | ½ Melon1 C cottage cheese¼ C high fiber cereal | Protein shake:1 C of mootopia skim1 scoop of choc protein
½ small banana 8 to 10 ice cubes mix in blender until thick |
2 oz of lean Ham1 oz fat free cheese(heat in micro)
serve on ½ whole grain english muffin open face sandwich |
French toast: 2 slice lite wheat bread dip in: ½ c mootopia milk & 3 egg whites plus cinnamon.Cook w/Pam sprayServe w/spray butter & splenda cinnamon mixture
2 oz very lean ham or turkey breast – heat |
1 Whole grain waffleSpray butterSun crystal /cinnamon
4 egg whites cooked ½ c Fresh berries |
| Snack | Low sugar/ high protein nutrition Bar8oz Water | ½ C cottage cheese w/1 C fresh berries¼ C Go Lean | 2 oz fat free cheese½ banana | Same as Tuesday | 1 celery stalk w/1 TBSP of peanut butter | 3 hardboiled egg whites1 c fresh berries | Same as Thursday breakfast |
| Lunch | Pita Pocket4 oz tuna w/ fat free majo or sour creamadd tomato, lettuce, onion for taste | 4 oz Grilled Chicken breastLarge healthy salad w/ fat free dressing | 3 oz turkey breast on 2 slice whole grain bread. Add tomato etc for taste.Mustard or fat free mayo only.1 small apple | 4 oz baked fish w/ lemonFat free salad½ C brown rice | Leftover chick & shrimp pasta stirfry | 1 cup of turkey chili | Same as Wednesday |
| Snack | Meal replacement shake | 2 celery stalk w/ ½ TBSP of peanut butter per each stalk | Balance or PR Bar8oz Water | Same as Monday | 2 oz turkey breast5 wheat thin fat reduced crackers | 1/2 apple 7 almonds 2oz tuna |
½ turkey sandwich:1 slice lite wheat, 2oz turkey, mustard for taste |
| Dinner | 4 to 6 oz chicken breast – grilled no oil½ C: boiled potatoe or rice, or beans2 c of green fresh or frozen veg. | 3 oz 96% lean ground beef- grilledNO BUN3 Cups of green vegatables | Chicken & Shrimp pasta stir fry:Serving size 2 cupsSee recipe
Save left over for lunch! |
Turkey Chili with 1 C green veg.See recipeShould be 2 or 3 servings left over. | 4 oz Grilled fresh salmon –lemon4 oz sweet potatoe1 small yellow squash (slice, and cook on grill or broiler, spray pam plus 2Tsp water..
salt, pepper and spray butter to taste 1 c fresh or frozen green beans |
BBQ chickenGrilledor baked chicken breast w/brothSeason w/dry spices, cover w/foil.
3oz baked potatoe 2 c green veg |
4 oz lean steak2 c veg½ egg noodles or wheat pasta stir fried w 1 tsp olive oil & fresh garlic, salt, pepper, and tiny parmesan cheese for taste |
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The pasta stir fry was good!