WEEK ONE

Sunday
Breakfast
1 cup Kashi cereal, with ½ cup plain — or vanilla — nonfat rice milk
Lunch
3 oz grilled chicken breast — or fresh turkey breast (no deli meat!) — with ½ cup each of chopped cucumber and tomatoes
Snack
1 cup mixed berries (try raspberries, blackberries and blueberries)
Dinner
1 cup organic pasta with ½ cup steamed spinach

Monday
Breakfast
1 cup Kashi cereal, with ½ cup plain—or vanilla—nonfat rice milk
Lunch
2 hardboiled eggs with ½ cup each of baby carrots and cherry tomatoes
Dinner
3 to 5 oz grilled sea bass with ½ cup steamed spinach

Tuesday
Breakfast
1 cup steel-cut oatmeal made with water and ½ cup fresh blueberries
Lunch
3 oz grilled chicken breast — or fresh turkey breast (no deli meat!) — with ½ cup each of chopped cucumber and tomatoes
Snack
1 cup mixed berries (try raspberries, blueberries or red grapes)
Dinner
3 to 5 oz grilled salmon with ½ cup steamed broccoli

Wednesday
Breakfast
1 cup Kashi cereal, with ½ cup plain — or vanilla — nonfat rice milk
Lunch
½ cup each of fresh spinach, beet root, tomatoes and cucumbers, with 2 tsp tahini
Snack
1 snack cup of sugar-free Jell-O
Dinner
3 to 5 oz grilled chicken breast with ½ cup steamed spinach

Thursday
Breakfast
1 cup Kashi cereal, with ½ cup plain — or vanilla — nonfat rice milk
Lunch
2 hard-boiled eggs with 4 to 5 celery sticks and 4 to 5 carrot sticks
Dinner
1 cup penne pasta with ½ cup each of steamed spinach and chopped steamed tomatoes

Friday
Breakfast
1 cup Kashi cereal, with ½ cup plain — or vanilla — nonfat rice milk
Lunch
3 oz fresh turkey breast with ¼ cup each of cucumbers, alfalfa sprouts and beets, plus 1 slice whole-grain bread
Snack
1 cup fresh strawberries
Dinner
3 to 5 oz grilled sea bass with ½ cup steamed fresh green beans

Saturday
Breakfast
2 poached eggs with 3 slices veggie bacon
Lunch
1 whole-grain wrap with ¼ cup of chopped avocado and ½ cup each of chopped cucumber and tomatoes
Snack
10 to 15 red grapes
Dinner
3 to 5 oz grilled chicken breast with ½ cup steamed spinach

WEEK TWO
Sunday
Breakfast
2 poached eggs with 3 slices veggie bacon
Lunch
3 oz fresh turkey breast with ½ cup each of chopped cucumber and tomatoes
Dinner
3 to 5 oz grilled salmon with ½ cup steamed Brussels sprouts or ½ cup steamed spinach

Monday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and one poached egg
Lunch
2 sushi rolls (about 10 pieces total) of your choice (none should include mayo, nor may you add soy sauce)
Snack
1 cup soy pudding
Dinner
3 to 5 oz grilled chicken breast with ½ cup steamed spinach

Tuesday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and one poached egg
Lunch
2 celery stalks with 2 to 4 tsp almond butter
Dinner
3 to 5 oz fresh turkey breast with 1 sweet potato
Wednesday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and one poached egg
Lunch
1 slice whole-grain toast with 2 slices veggie bacon with ½ cup each of tomatoes and spinach
Dinner
3 to 5 oz grilled sea bass with ½ cup steamed spinach

Thursday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and 1 poached egg
Lunch
2 slices whole-grain bread with 3 oz fresh turkey, 2 slices of tomato, 3 to 4 slices of cucumber and romaine lettuce, and 2 tsp mustard
Dinner
3 to 5 oz grilled salmon with ½ cup steamed kale

Friday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and 1 poached egg
Lunch
1 cup quinoa with ½ cup each of chopped parsley, spinach and tomatoes
Dinner
3 to 5 oz grilled chicken breast with ½ cup steamed spinach

Saturday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and 1 poached egg
Lunch
2 slices whole-grain bread with 3 oz fresh turkey, 2 slices of tomato, 3 to 4 slices of cucumber and romaine lettuce, and 2 tsp mustard
Snack
1 snack cup of sugar-free Jell-O
Dinner
3 to 5 oz grilled salmon with ½ cup steamed cabbage

WEEK THREE
Sunday
Breakfast
1 cup vanilla — or plain — nonfat rice milk and 1 poached egg
Lunch
2 celery stalks with 2 to 4 tsp almond butter
Dinner
1 grilled chicken breast with ½ cup each of chopped cucumber and tomatoes

Monday
Breakfast
1 pumpkin spice Kashi bar with 1 cup vanilla — or plain — nonfat rice milk
Lunch
1 cup plain penne pasta with ½ cup steamed peas
Dinner
3 to 5 oz fresh turkey breast with ½ cup each of chopped spinach, cucumber and tomatoes

Tuesday
Breakfast
1 pumpkin spice Kashi bar with 1 cup vanilla — or plain — nonfat rice milk
Lunch
1 cup soy yogurt with 3 to 4 celery sticks
Snack
1 cup mixed berries (strawberries, raspberries, and blackberries)
Dinner
1 cup brown rice with 3 to 5 oz grilled chicken breast
Wednesday
Breakfast
1 pumpkin spice Kashi bar with 1 cup vanilla — or plain — nonfat rice milk
Lunch
3 oz chopped turkey with ½ cup each of chopped tomatoes, cucumber and spinach
Dinner
3 to 5 oz grilled salmon with ½ cup steamed kale

Thursday
Breakfast
1 pumpkin spice Kashi bar with 1 cup vanilla — or plain — nonfat rice milk
Lunch
2 hard boiled eggs with ½ cup each of baby carrots and cherry tomatoes
Dinner
3 to 5 oz grilled chicken breast with ½ cup steamed spinach

Friday
Breakfast
1 pumpkin spice Kashi bar with 1 cup vanilla — or plain — nonfat rice milk
Lunch
3 oz grilled chicken with ¼ cup of chopped avocado and ½ cup each of chopped cucumber and beets
Dinner
3 to 5 oz grilled salmon with ½ cup steamed spinach

Saturday
Breakfast
2 poached eggs and 1 slice whole-grain toast
Lunch
3 oz grilled chicken breast with ½ cup each of chopped cucumber and tomatoes
Snack
1 cup mixed berries (strawberries, blueberries, red grapes)
Dinner
3 to 5 oz grilled sea bass with ½ cup steamed spinach