Week 9

Day 1:

Breakfast

1 Cup Fresh Strawberries, Sliced Mixed with 2/3 Cup Plain Greek Low-Fat Yogurt and 2 Tblsp Fresh Orange Juice. Mix together & Sprinkle with Granola. 

Snack

Cinnamon Apples: Slice an apple, put in plastic bag, squeeze lemon juice over slices, sprinkle cinnamon and toss.

Lunch

Farro Salad (can be made the night before): Recipe   

Snack

Cucumber Slices with Hummus (if using store bought hummus check the ingredient list to make sure it includes healthy ingredients)

Dinner

Pork With Olive, Caper Sauce: Recipe (can use chicken, fish or beef)

Corn Pudding: Recipe

Steamed Broccoli

Day 2:

Breakfast

1 Slice Whole Wheat Toast with 1 Tsp Peanut Butter and 1/2 Banana sliced

Snack

1/2 Grapefruit

Lunch

Sweet Corn Chowder with Smoked Salmon (save a bowl for snack time tomorrow) Recipe

4 Whole Wheat Crackers

Snack

1/2 Cup Yogurt, splash of OJ and 1/2 cup sliced berries

Dinner

Chicken with Asparagus and Peppers: Recipe

Brown Rice (make extra for breakfast tomorrow)

Day 3

Brown Rice Scramble - Recipe

Green Smoothie - Recipe

Snack

Apple Slices with 1 Tsp Peanut Butter: Recipe

Lunch

Grilled Vegetable Wrap  - Recipe

Carrot Sticks

Hard Boiled Egg

Snack

Small Bowl Sweet Corn Chowder with Smoked Salmon (made yesterday) 

Dinner

Thai Beef Salad - Recipe (do not put dressing on all the salad so you can save some for lunch tomorrow)

Day 4

Breakfast

1 slice whole wheat toast with a slice of turkey, topped with a fried or poached egg. Salt and pepper to taste.

Snack

1/2 Grapefruit

Lunch

Thai Beef Salad Wrap- Take yesterday's Thai beef Salad, add dressing and wrap it in a whole wheat tortilla

Snack

Orange Slices or Cutie

Dinner

Bean Burgers with Chipotle - Recipe (make an extra burger for lunch tomorrow)

8 Tortilla Chips with Salsa

Salad with apples, almonds and Blue Cheese Dressing - Recipe 

Day 5 

Breakfast

Strawberry Crisp - Recipe  topped with 1/4 cup low-fat plain yogurt (make enough for dessert tonight)

Snack

Celery and Cucumber Strips with hummus

Lunch

Bean Burger wrapped in lettuce

4 Whole Wheat Crackers with 1 oz. Cheese

Snack

Almond Bar - Recipe

Dinner

Spaghetti Squash - Recipe

1 Cup Whole Wheat Pasta

Sautéed Spinach

(Make extra chicken and pasta for your lunch tomorrow and set aside)

Day 6

Breakfast

Mexican Egg - Recipe

Cooked Banana - Recipe

Snack

Cinnamon Apples: Put apple slices in baggie, squeeze fresh lemon on them and add a sprinkle of cinnamon - shake

Lunch

Whole Wheat Pasta Salad with Chickpeas, chicken, dill and lemon  - Recipe (hopefully you made extra pasta and chicken last night!)

Snack

Almond Bar

Dinner

Shrimp and Egg Drop Soup - Recipe

Rice Noodles with Sesame Ginger Sauce - Recipe

Day 7

Breakfast

Quick Healthy Oatmeal - Recipe

1 Cup Sliced Berries

Snack

1 Cup Whole Wheat Pasta Salad with Chickpeas, chicken, dill and lemon

Lunch

Caprese Melt - Recipe

Sauteed Green Beans

Snack

1/2 Grapefruit 

Dinner

Chicken and Quinoa Salad - Recipe

Black Beans with Diced Onions

 

 

 

 

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