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7am
- Black bean and salsa filled omelet (see recipe)
- 1/2 cup Henry’s applesauce
Snack - 10am
- 1 serving marinated cucumbers (see recipe)
- 1/2 ounce raw almonds or walnuts (about 11 pieces)
Lunch - 12pm
- Mesclun salad with cranberries and pears (see recipe)
- 4 ounce baked, roasted or grilled boneless, skinless chicken breast (you can have the chicken on the side or place on top of the salad for a chicken salad)
Snack - 3pm
Dinner - 5pm
- Turkey loaf (see recipe)
- 1/2 cup steamed or boiled Brussels sprouts
- Dinner Salad ( 1 cup romaine lettuce, 4 Tbsp shredded carrots, 1/4 chopped tomato, 4 Tbsp onions, 4 Tbsp purple cabbage)
- Fat-Free dressing, Italian or your choice
Breakfast - 7am
- 1 cup dried old fashion oats, cooked
- 1/4 ounce chopped raw almonds or walnuts, 5 pieces (add to oatmeal)
- 2 slices cooked extra-lean turkey bacon
- 1 nectarine
Snack - 10am
- 1 serving fruit melody (see recipe)
Lunch - 12pm
- 2 Chicken tacos (4 ounce baked, roasted or grilled boneless, skinless chicken breast, 2 warm corn tortillas, 1 grilled or roasted sliced green pepper, salsa)
- 1 serving marinated cucumbers
Snack - 3pm
- Protein smoothie (blend together 1 serving Henry’s whey protein, 1 cup berries, 1 Tbsp ground flax seed, 1 cup water, and ice)
Dinner - 5pm
- 1 serving chicken and dates (see recipe)
- 1/2 baked acorn squash (see recipe) note: cook an extra squash for a later meal
- 1 Tbsp butter
- Dinner Salad ( 1 cup romaine lettuce, 4 Tbsp shredded carrots, 1/4 chopped tomato, 4 Tbsp onions, 4 Tbsp purple cabbage)
- 1/2 cup Henry’s applesauce
Breakfast - 7am
- 1 serving kasha with mushrooms (see recipe)
- 1 cup Henry’s applesauce
Snack - 10am
- 1 serving fruit melody
- 1/2 ounce raw almonds
Lunch - 12pm
- 1 serving Turkey loaf (leftover from dinner)
- 1/2 baked acorn squash (see recipe) with 1 Tbsp butter
- 4 Tbsp salsa
- 1/2 sliced sweet red pepper
- 1 carrot, sliced
Snack - 3pm
- Protein smoothie (blend together 1 serving Henry’s whey protein, 1 cup berries, 1 Tbsp ground flax seed, 1 cup water, and ice)
Dinner - 5pm
- 1 serving salmon kebabs (see recipe)
- 1 cup steamed vegetables (your choice: cauliflower, brussel sprouts, broccoli, summer squash, or zucchini)
- Dinner Salad ( 1 cup romaine lettuce, 4 Tbsp shredded carrots, 1/4 chopped tomato, 4 Tbsp onions, 4 Tbsp purple cabbage)
- Fat-Free dressing, Italian or your choice
Breakfast - 7am
- 1 cup dried old fashion oats, cooked
- 2 slices cooked extra-lean turkey bacon
- 1 orange
Snack - 10am
- 1 serving marinated cucumbers
- 1 carrot, sliced
Lunch - 12pm
- Dinner Salad ( 1 cup romaine lettuce, 4 Tbsp shredded carrots, 1/4 chopped tomato, 4 Tbsp onions, 4 Tbsp purple cabbage)
- 1 serving chicken and dates (leftover)
- 1/2 baked acorn squash with 1 Tbsp butter
Snack - 3pm
Protein smoothie (blend together 1 serving Henry’s whey protein, 1 cup berries, 1 Tbsp ground flax seed, 1 cup water, and ice)
Dinner - 5pm
- 4 ounces boneless skinless chicken breast (grilled, roasted, or baked)
- 1 serving Cajun quinoa (see recipe)
- Dinner Salad ( 1 cup romaine lettuce, 4 Tbsp shredded carrots, 1/4 chopped tomato, 4 Tbsp onions, 4 Tbsp purple cabbage)
- Fat-Free dressing, Italian or your choice
- 1 cup applesauce
Breakfast - 7am
- Protein smoothie (blend together 1 serving Henry’s whey protein, 1 cup berries, 1 Tbsp ground flax seed, 1 cup water, and ice)
- 1 apple
Snack - 10am
Lunch - 12pm
- Chicken and dates taco:
(using the 1 serving chicken and dates, combine with 1/4 cup Cajun quinoa, 1/4 cup cooked black beans, 1/4 sliced avocado, 4 Tbsp salsa, and 2 warm corn tortillas)
Snack - 3pm
- 1 serving marinated cucumbers
Dinner - 5pm
- 4 ounces beef sirloin, broiled (may substitute chicken or turkey breast)
- 1/2 baked acorn squash
- 1 cup broccoli
- Dinner Salad ( 1 cup romaine lettuce, 4 Tbsp shredded carrots, 1/4 chopped tomato, 4 Tbsp onions, 4 Tbsp purple cabbage)
- Fat-Free dressing, Italian or your choice
Breakfast - 7am
- Black bean and salsa filled omelet (see recipe)
- 2 slices cooked extra-lean turkey bacon
Snack - 10am
Lunch - 12pm
- 1 taco salad (Wendy’s or other restaurant – be sure that the calories are no more than 500)
Snack - 3pm
- 1 serving marinated cucumbers
Dinner - 5pm
- 1 serving Ratatouille (see recipe) note: for 1 person, cut recipe in half
- 4 ounces baked, roasted, or grilled boneless, skinless chicken breast
- Dinner Salad ( 1 cup romaine lettuce, 4 Tbsp shredded carrots, 1/4 chopped tomato, 4 Tbsp onions, 4 Tbsp purple cabbage)
- Fat-Free dressing, Italian or your choice
Breakfast - 7am
- 1 eggs scrambled
- 1 serving Cajun quinoa (1/2 cup)
- 2 slices cooked extra-lean turkey bacon
Snack - 10am
- 1/2 sliced avocado
- 1/2 sliced small tomato
Lunch - 12pm
- 1 serving Ratatouille (dinner leftover)
- 1 rice cake
Snack - 3pm
- Protein smoothie (blend together 1 serving Henry’s whey protein, 1 cup berries, 1 Tbsp ground flax seed, 1 cup water, and ice)
Dinner - 5pm
- 3 ounces ginger chicken (see recipe) note: for 1 person, cut recipe in half
- 1 cup steamed cauliflower
- Dinner Salad ( 1 cup romaine lettuce, 4 Tbsp shredded carrots, 1/4 chopped tomato, 4 Tbsp onions, 4 Tbsp purple cabbage)
- Fat-Free dressing, Italian or your choice
- Add 1 Tbsp flax oil to your salad
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