day 1
BREAKFAST
1 Cup Skim Milk
1 Orange, medium
1 1/4 Cups Cheerios Cereal
MORNING SNACK
1 Cup Cantaloupe Melon
1/2 Cup Low Fat, Low Sodium Cottage Cheese
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
4 Ounces Carrot Sticks
DINNER
1/2 Cup Cooked Brown Rice
1 Cup Steamed Spinach
London Broil with Cherry-Balsamic Sauce
Citrus-Infused Strawberries
day 2
BREAKFAST
1 Cup Skim Milk
1 Banana, small
1 1/2 Cups Bran Flakes Cereal
MORNING SNACK
1 Fruit & Nut Granola Bar
LUNCH
Chopped Greek Salad with Chicken
1 Whole-Wheat Bread
Watermelon-Blueberry Ice Pops
AFTERNOON SNACK
2 Cups Popcorn, air popped
DINNER
Mixed Lettuce Salad with Cucumber Herb Vinaigrette
South Pacific Shrimp
1/2 Cup Cooked Couscous
1 Peach, medium
day3
BREAKFAST
1 Whole-Wheat English Muffin
1 Cup Skim Milk
3/4 Cup Blueberries
1 Tablespoon Creamy Peanut Butter, unsalted
MORNING SNACK
1 Apple, small
LUNCH
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Green Eggs & Ham Frittata
1 Slice Reduced-Calorie Oatmeal Bran Bread
1/2 Cup Fresh Pineapple
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
2 Tablespoons Low-Fat Granola Cereal with Fruit
DINNER
3/4 Cup Steamed Brussels Sprouts
3/4 Cup Cooked Quinoa
Honey-Soy Broiled Salmon
1 Nectarine, medium
day 4
BREAKFAST
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1 Ounce Dried Fruit
1 Tablespoon Walnuts
MORNING SNACK
2 Kiwis
LUNCH
1 Cup Tossed Salad Mix
Hungarian Beef Goulash
1 Tablespoon Vinegar & Oil Salad Dressing
Slow-Roasted Cherry Tomato Bruschetta
1 Cup Honeydew Melon
AFTERNOON SNACK
1 Cup Blackberries
1 Cup Skim Milk
DINNER
2/3 Cup Cooked Brown Rice
Chicken with Green Olives & Prunes
1/2 Cup Steamed Summer Squash
1/2 Cup Mango
day 5
BREAKFAST
1 Scrambled Eggs
1 Slice Reduced-Calorie Oatmeal Bran Bread
1 Cup Grapefruit
1 Cup Skim Milk
MORNING SNACK
1 Banana, small
LUNCH
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Sweet Potato-Turkey Hash
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
2 Tablespoons Alpen Cereal
DINNER
2/3 Cup Cooked Quinoa
Apple-&-Fennel Roasted Pork Tenderloin
3/4 Cup Cooked Carrots, Sliced
1 Cup Strawberries
day 6
BREAKFAST
1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 Tablespoon Creamy Peanut Butter
1 Tablespoon Sugar-Free Jam
MORNING SNACK
1 Orange, medium
LUNCH
Sweet & Sour Beef-Cabbage Soup
1 Cup Skim Milk
1 Whole-Wheat Pita Bread, small
1 Cup Watermelon
AFTERNOON SNACK
8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
Roast Salmon with Salsa
1/2 Cup Cooked Brown Rice
1 Cup Steamed Cauliflower
1 Cup Grapes
day 7
BREAKFAST
1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
Cherries with Ricotta & Toasted Almonds
LUNCH
1 Veggie Burger
1 Whole-Wheat Roll
1 Cup Prepared Coleslaw
1 Apricot
AFTERNOON SNACK
6 Ounces Carrot Sticks
1/4 Cup Salsa
DINNER
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Chipotle-&-Orange Grilled Chicken
1/2 Cup Cooked Brown Rice
1 Peach, medium
source:http://www.eatingwell.com/
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