day 1
BREAKFAST
1 Cup Skim Milk
1 Orange, medium
1 Cup Cheerios Cereal
MORNING SNACK
1 Cup Cantaloupe Melon
LUNCH
Grilled Shrimp Skewers over White Bean Salad
1 Whole-Wheat Pita Bread, small
1 Cup Skim Milk
1 Fudgsicle, no sugar added
AFTERNOON SNACK
2 Tablespoons Prepared Hummus
3 Ounces Celery Sticks
DINNER
1/2 Cup Cooked Brown Rice
North African Spiced Carrots
Tomato-Herb Marinated Flank Steak
1/2 Banana, small
day 2
BREAKFAST
1 Cup Skim Milk
1/2 Banana, small
1 Cup Bran Flakes Cereal
MORNING SNACK
1 Fruit & Nut Granola Bar
LUNCH
Chopped Greek Salad with Chicken
1 Whole-Wheat Bread
Vanilla-Orange Freezer Pops
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
1 Cup Steamed Brussels Sprouts
Grilled Shrimp Remoulade
1/2 Cup Cooked Cou
day 3
BREAKFAST
1 Whole-Wheat English Muffin
1 Cup Skim Milk
1/2 Cup Blueberries
1 Teaspoon Fat Free Cream Cheese
MORNING SNACK
1 Apple, small
LUNCH
1 Cup Tossed Salad Mix
1 Tablespoon Fat Free Blue Cheese Salad Dressing
Hungarian Beef Goulash
1/2 Cup Fresh Pineapple
1 Slice Reduced-Calorie Oatmeal Bran Bread
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
Asian Green Bean Stir-Fry
1 Cup Skim Milk
Five-Spice Tilapia
1/2 Cup Cooked Quinoa
1 Nectarine, medium
day 4
BREAKFAST
1 Cup Skim Milk
1/2 Cup Hot Oatmeal
1 Ounce Dried Fruit
1 Tablespoon Walnuts
MORNING SNACK
1 Kiwi
LUNCH
1 Cup Tossed Salad Mix
Manhattan Crab Chowder
1 Tablespoon Low Calorie Caesar Salad Dressing
1 Slice Reduced-Calorie Oatmeal Bran Bread
1 Cup Honeydew Melon
AFTERNOON SNACK
1 Cup Blackberries
1 Cup Skim Milk
DINNER
1/2 Cup Cooked Brown Rice
Maple-Glazed Chicken Breasts
1/2 Cup Steamed Summer Squash
1/2 Cup Mango
day 5
BREAKFAST
1 Scrambled Eggs
2 Slices Reduced-Calorie Oatmeal Bran Bread
1/2 Cup Grapefruit
1 Cup Skim Milk
MORNING SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
LUNCH
1 Cup Tossed Salad Mix
1 Tablespoon Fat Free French Salad Dressing
Cheese-&-Spinach-Stuffed Portobellos
1/2 Cup Unsweetened Applesauce
AFTERNOON SNACK
1/2 Plain Bagel
2 Tablespoons Prepared Hummus
DINNER
1/2 Cup Cooked Quinoa
Roasted Baby Bok Choy
1 Cup Strawberries
Maple-Chili Glazed Pork Medallions
day 6
BREAKFAST
1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 Teaspoon Creamy Peanut Butter
1 Tablespoon Sugar-Free Jam
MORNING SNACK
1 Orange, medium
LUNCH
Chicken Mulligatawny
1 Cup Skim Milk
1 Whole-Wheat Pita Bread, small
1 Cup Watermelon
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
Singapore Chile Crab with Spinach
1/2 Cup Cooked Brown Rice
Rainbow Pepper Saute
1 Cup Cantaloupe Melon
day7
BREAKFAST
1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
1 Apple, small
LUNCH
1 Veggie Burger
1 Whole-Wheat Roll
Bok Choy-Apple Slaw
1 Apricot
AFTERNOON SNACK
3 Ounces Carrot Sticks
1/4 Cup Salsa
DINNER
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Turkish Chicken Thighs
1/2 Cup Cooked Brown Rice
1 Peach, medium
source:http://www.eatingwell.com/
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