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subject: Seven Days Of Menu Choices For You To Mix And Match [print this page]

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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