day 1
BREAKFAST
1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
2 Whole-Grain Rice Cake
1 Hard Boiled Egg
LUNCH
1 Veggie Burger
1 Whole-Wheat Roll
1 Cup Prepared Coleslaw
1 Apricot
AFTERNOON SNACK
6 Ounces Carrot Sticks
French Onion Dip
DINNER
1 Cup Skim Milk
1 Peach, medium
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Roasted Halibut with Banana-Orange Relish
2/3 Cup Cooked Brown Rice
day2
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
Vanilla-Orange Freezer Pops
AFTERNOON SNACK
1 Ounce Almonds, salted
DINNER
Mixed Lettuce Salad with Cucumber Herb Vinaigrette
South Pacific Shrimp
1 Whole-Wheat Roll
1/2 Cup Cooked Couscous
1 Peach, medium
day3
BREAKFAST
1 Whole Grain Oat Bran Bagel
1 Cup Skim Milk
1/2 Cup Blueberries
1 Tablespoon Creamy Peanut Butter, unsalted
MORNING SNACK
1 Apple, small
LUNCH
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
1/2 Cup Cooked Brown Rice
Green Eggs & Ham Frittata
1/2 Cup Fresh Pineapple
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
1 Cup Skim Milk
Vegetable Lover's Chicken Soup
1 Whole-Wheat Pita Bread, small
1 Nectarine, medium
day4
BREAKFAST
1 Cup Skim Milk
1 Kiwi
1 Cup Whole Grain Flakes Cereal
MORNING SNACK
1 Ounce Walnuts
1 Ounce Dried Fruit
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
Seared Chicken with Apricot Sauce
1/2 Cup Steamed Asparagus
1/2 Cup Mango
day 5
BREAKFAST
1 Scrambled Eggs
2 Slices Oatmeal Bread
1 Cup Grapefruit
1 Cup Skim Milk
MORNING SNACK
1 Ounce Whole-Wheat Pretzel
LUNCH
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Sweet Potato-Turkey Hash
2 Gingersnap Cookies
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
1/4 Cup Alpen Cereal
DINNER
2/3 Cup Cooked Quinoa
3/4 Cup Cooked Carrots, Sliced
1 Cup Strawberries
Apple-&-Fennel Roasted Pork Tenderloin
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
1 Fruit & Nut Granola Bar
LUNCH
Southwestern Rice & Pinto Bean Salad
1 Whole-Wheat Pita Bread, small
Chocolate & Nut Butter Bites
AFTERNOON SNACK
8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
1 Cup Watermelon
DINNER
Pacific Sole with Oranges & Pecans
2/3 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
2 Whole-Grain Rice Cake
1 Hard Boiled Egg
LUNCH
1 Veggie Burger
1 Whole-Wheat Roll
1 Cup Prepared Coleslaw
1 Apricot
AFTERNOON SNACK
6 Ounces Carrot Sticks
French Onion Dip
DINNER
1 Cup Skim Milk
1 Peach, medium
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Roasted Halibut with Banana-Orange Relish
2/3 Cup Cooked Brown Rice
source:http://www.eatingwell.com/
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