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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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