Day 6

Breakfast
Omelet (1 whole egg plus 2 egg whites, topped with salsa, 2 Tbsp reduced-fat cheese, cooked in a non-stick pan)
1 medium whole-wheat tortilla
1 cup cantaloupe
3/4 cup plain low-fat or light yogurt

Lunch
1 cup lentil soup
Grilled chicken Caesar salad (3 cups romaine lettuce topped with cucumber and pepper slices, 3 oz grilled chicken breast, 2 Tbsp croutons, 2 Tbsp fat-free dressing)
Small whole grain roll
1 cup 1% milk

Snack
1 cup grapes
1 Tbsp peanuts

Dinner
3/4 cup minestrone soup
Pasta primavera (3/4 cup cooked pasta tossed with 3/4 cup cooked broccoli, 1/2 cup diced tomato, 1/4 cup white beans, 1/4 cup part skim ricotta, 5 sliced olives, 2 Tbsp fat-free dressing)

Nutrition score: 1625 calories, 40 g (22%) fat, 14.6 g saturated fat, 32 g fiber, 221 g (51%) carbs, 108 g (27%) protein

Day 7

Breakfast
Small-medium (2 oz) bran muffin
2 tsp light margarine or butter spread
2 tsp all-fruit preserves
Smoothie made with 1 medium frozen banana, 1 cup 1% milk

Lunch
1 cup tomato rice soup
Turkey sandwich (3 oz deli turkey breast, 1/4 thinly sliced avocado, lettuce, tomato, mustard)
2 slices whole-grain bread
1 cup sliced strawberries drizzled with balsamic vinegar, 1/4 tsp sweetener

Snack
1/2 cup instant pudding made with 1% milk

Dinner
4-oz flank steak brushed with teriyaki sauce and grilled
Medium baked sweet potato
2 cups green salad topped with 2 Tbsp fat-free dressing
Medium (2 oz ) whole-wheat roll

Nutrition score: 1609 calories, 38 g (21%) fat, 10.6 g saturated fat, 29 g fiber, 237 g (56%) carbs, 92 g (23%) protein
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