1.1. Breakfast 1 cup of fat free plain yogurt ½ tbsp of honey ½ cup of granola 12 ounces of coffee Total Calories: 441 Snack 1 Apple Total Calories: 81
1.2. Lunch Sandwich 2 slices of whole grain bread 1 tsp of mustard as spread 2 slices of turkey ½ cup of lettuce ¼ cup of almonds Total Calories: 364
1.3. Dinner 1 tilapia filet 1 tbsp of butter 2 cups of cooked zucchini and squash Total Calories: 330 Preheat oven to 350 degrees. Season the tilapia with salt, pepper, and 1 tbsp of butter. Wrap in foil and bake for about 40 minutes. Quarter the squash and zucchini and place into boiling water. Cover with a lid and let simmer. Boil squash for 45 minutes to an hour, when you can easily pierce the skin with a fork it’s done. Season with salt and pepper.
2. Day 2
2.1. Breakfast 1 cup of oatmeal prepared with water 12 ounces of coffee Total Calories: 69 Snack 1 ounce (14 halves) of walnuts Total Calories: 185 calories
2.2. Lunch Salad 1 cup of sliced avocado-235 calories 10 cherry tomatoes- 40 calories ½ tsp of olive oil- 60 calories ½ cup of mozzarella cheese- 200 calories Salt and Pepper to taste Total Calories: 535 Mix avocado, cherry tomatoes, mozzarella cheese, and olive together. Add salt and pepper to your liking.
2.3. Dinner Tuscan Chicken Salad (makes four servings) 1 15-ounce can of cannellini beans, rinsed and drained 2 1/2 cups diced cooked chicken breast 1 1/2 cups diced celery 1/4 cup crumbled feta cheese 1 cup coarsely chopped fresh basil, Salt & freshly ground pepper to taste (optional) 2 cups torn escarole or romaine lettuce 2 cups torn radicchio leaves Vinaigrette: 1 medium clove garlic 1/4 teaspoon salt 5 tablespoons olive oil 1/4 cup white-wine vinegar or red-wine vinegar 1 tablespoon Dijon mustard Total Calories: 428 calories (per serving) To prepare vinaigrette: Peel the garlic and chop finely. Whisk in 5 tablespoons oil. Add vinegar and mustard; whisk until well blended. Season with salt and set aside. To prepare salad: Combine beans, chicken, celery, cheese in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired. Add in salad greens at the end to prevent wilting.
3. Day 3
3.1. Breakfast 3 scrambled egg whites ½ raw, red pepper sliced on the side 12 ounces of coffee Total Calories- 82 Use a cooking spray when scrambling your eggs.
3.3. Dinner: Taco Night ½ cup of black beans (drained and rinsed) 2 small flour tortillas 1 cup of shredded lettuce ½ cup of feta cheese ½ cup of salsa 1 cup of sliced avocado Total Calories: 697
4. Day 4
4.1. Breakfast 1 cup of oatmeal prepared with water 12 ounces of coffee Total Calories: 69 Snack: ½ cup of almonds Total Calories: 204
4.2. Lunch: Tuna Wrap 4 ounces tuna, packed in water 2 tbsp. of olive oil 1 cup of shredded carrots 1 cup sliced cucumbers 2 whole-grain tortillas Salt and Pepper to taste Total Calories: 400 Mix tuna and veggies with olive oil. Place filling into the tortillas and garnish with salt and pepper.
4.3. Dinner: Whole Grain Pasta with Creamy Ricotta 2 oz. whole-wheat spaghetti noodles 3/4 cup low-fat ricotta cheese 1 cup zucchini, chopped 1/2 cup fresh herbs: oregano basil and parsley Total Calories: 498 Cook the noodles in lightly salted water (check package for cooking times) Drain and return to the pot. Add the ricotta, zucchini, and fresh herbs to the pot. Stir until the pasta is thoroughly coated and let heat until everything is warm.
5. Day 5
5.1. Breakfast Slice of low-calorie bread 1 tbsp of peanut butter 1 apple 12 ounces of coffee Total Calories: 289
5.2. Lunch: Fancy Grilled Cheese Sandwich with Tomato and Turkey 2 slices whole grain bread 1 slice cheddar cheese 2 oz. sliced turkey 1 slice tomato Total Calories: 349 When grilling your sandwich make sure to use a low calorie cooking spray. Snack: 1 Orange Total Calories: 86
5.3. Dinner: Brown Rice Salad with Fresh Basil 1 cup brown rice -218 2 teaspoons kosher salt, divided 1/4 cup rice wine vinegar 2 tsp sugar - 32 1 tbsp olive oil -119 Pepper 2 large tomatoes, diced- 66 1 cup packed basil leaves, chopped Total Calories: 435 Bring 2 1/4 cups water to a boil and add the rice and 1 teaspoon of the salt. Return to a boil, cover, and simmer for 30 to 40 minutes, until the rice is tender and all the water is absorbed. Transfer the rice to a bowl. Whisk together the vinegar, sugar, olive oil, remaining teaspoon of salt, and a pinch of pepper. Pour the dressing over the rice. Add the tomatoes and basil. Mix well and check the seasonings. Dessert: 2 squares of dark chocolate Total Calories: 44
