Day 1
Meal 1 Veggie Omelet ¾ cup egg beaters mushrooms, onions, zucchini 1 slice fat free American cheese
Multigrain Pancakes 1/3 cup Trader Joe’s multigrain baking mix water to mix
Meal 2 1 cup fat free cottage cheese 7 low fat “triscuit-like” crackers
Meal 3 Chicken Tortilla Wrap 1 multigrain tortilla wrap (23-24g carbs) 1 T roasted red pepper spread 30g chicken breast (about 3 oz) 5-7 stalks of asparagus, blanched
1/3 cup blueberries
Meal 4 Asian Chicken Stirfry 30g chicken breast (about 3 oz) ½ cup broccoli slaw (raw shredded broccoli mix) ½ cup mushrooms onions 1 T low sodium teriyaki sauce, or SOY teriyaki sauce
¾ cup brown rice
Meal 5 Chicken and Rice Soup 30g chicken breast (about 3 oz) 1 cup fresh spinach, chopped ½ cup mushrooms ½ cup broccoli florets, cut small 1-2 cups organic low sodium chicken broth ¾ cup brown rice
Meal 6 3oz lean beef baked potato choice of green veggie fat free jello
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DAY 2
Meal 1 Protein Waffles ½ cup plain oats ½ cup egg beaters ½ cup fat free cottage cheese
(all ingredients go in blender, then use as batter in waffle iron… you can also add vanilla, cinnamon, and/or Splenda to taste, if you prefer something sweet)
Meal 2 30g chicken breast 2 slices of Cinnamon Raisin Ezekial bread, or any other flavor Ezekial bread
Meal 3 Tuna Salad Pitas ½ can of tuna, solid 2T organic fat free plain yogurt ½ cup chopped fresh spinach 3T chopped artichokes 2T chopped black olives chopped onions 2T chopped red peppers Mrs Dash to taste
1 whole grain pita pocket (24-27g of carbs) sugar free jello pudding cup
Meal 4 Turkey Chili (recipe online… makes 4 servings… 1 lb ground turkey breast, 1 can chic peas or kidney beans, 1 jar salsa, 1 onion… brown turkey breast, then add all other ingredients and simmer for 10 minutes or so…divide into 4 equal portions) small salad w/spray dressing
Meal 5 93% lean ground beef, 4 oz 1 small sweet potato green veggie of choice
Meal 6 1 cup fat free cottage cheese 1/3 multigrain baking mix, made into 1-2 small muffins
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DAY 3
Meal 1 Scrambled eggs with cheese ¾ cup egg beaters 1 slice fat free American cheese
3 slices low carb whole grain bread (ea. slice no more than 9g carbs)
Meal 2 protein shake ½ cup fruit
Meal 3 Tuna “Salad” ½ can of tuna
cup brown rice 1 cup shredded lettuce 1T olive oil balsamic vinegar, to taste
Meal 4 30g tilapia, about 5 oz veggie mix of peppers, onions, asparagus 120 calories worth of oven roasted potatoes sugar free fudgcicle
Meal 5 30g chicken 1/3 cup whole wheat pasta 1T parmesean cheese broccoli
Meal 6 Protein waffles (recipe earlier)
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