Seven Days Of Menu Choices For You To Mix And Match
Day Two
Day Two
Breakfast
Plain 3 egg-white omelet with 1 oz. chicken or turkey sausage
One medium apple
Morning Snack
Applesauce ( cup)
Low-fat cheese (1 oz.)
Almonds (8-10)
Lunch
Chicken burrito with corn tortilla(3 oz. chicken with 1 tortilla)
Steamed vegetables ( cup)
Afternoon Snack
Turkey meatballs (2 oz.) or turkey burger (2 oz.)
Blue corn chips (10)
Dinner
Roast turkey (3 oz.)
Sugar snap peas ( cup)
Yellow squash ( cup)
Romaine salad (1 cup)
Olive oil (1 tsp.)
Day Three
Breakfast
Wild berry smoothie ( cup of juice or milk, scoop of whey protein)
Peanut butter (1 tsp.)
Morning Snack
Hard-boiled egg
Grapes ( cup)
Lunch
Chicken (3 oz.)
Steamed broccoli (2 cups)
Afternoon Snack
Tuna fish salad (2 oz.)
Baby carrots and celery (1 cup)
Dinner
Grilled salmon (4 oz.)
Sauteed vegetables (2 cups)
Fresh seasonal fruit salad (1 cup)
Day Four
Breakfast
Cream of rice cereal ( cup)
Chicken or turkey sausage (2 oz.)
Soy or 2% milk (4 oz.)
Morning Snack
Smoked salmon (1 oz.)
Tomato slice (1)
Lunch
Chicken cacciatore (3 oz.)
Sliced tomatoes and cucumber (1 cups)
Afternoon Snack
Hummus ( cup)
Chicken (2 oz.)
Dinner
Grilled red snapper (4 oz.)
Vegetables (steamed or lightly sauteed, 1 cup)
Field green salad with olive oil (1 tsp.)
Day Five
Breakfast
Scrambled eggs (cup)
Grilled ham (1 oz.)
Fresh seasonal fruit (1 cups)
Morning Snack
Chicken or turkey slices (1 oz.)
Trail mix ( cup)
Lunch
Chicken salad (3 oz.)
Fruit of choice (1 piece or cup chopped or sliced)
Afternoon Snack
Shrimp (3 oz.)
Lentils ( cup)
Dinner
Turkey chili (4 oz.)
Mixed green salad (1 cup)
Day Six
Breakfast
Strawberry-banana smoothie ( cup of juice or milk, scoop of whey protein)
Peanut butter (1 tsp.)
Morning Snack
Peanut butter (1 tbsp.) with 3 celery stalks
Lunch
Garlic rosemary chicken (4 oz.)
Rice ( cup)
Vegetables (1 cup steamed or lightly sauteed)
Afternoon Snack
Blue corn chips (10)
Chicken salad ( cup)
Dinner
Italian sausage and peppers (3 oz.; use chicken or turkey sausage)
Roasted tomato soup (1 cup)
Garden salad with cherry tomatoes (1 cup)
Day Seven
Breakfast
Oatmeal (1 cup)
Soy or 2% Milk ( cup)
Cottage cheese ( cup)
Avocado (2 thin slices)
Morning Snack
Low-fat cheese (1 oz.)
1 medium apple
Lunch
Grilled garlic orange chicken (3 oz.)
Spinach africaine (1 cup)
Afternoon Snack
Edamame (1 cup in shells)
Dinner
Lemon basil turkey (4 oz.)
Steamed or lightly sauteed yellow squash/zucchini (1 cup)
Double pea soup (1 cup)
by: Peter Gitundu
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