Day

1st meal.
(Breakfast)

snack

2nd meal

3rd meal

Sunday

Eggs with ham on a

piece of buttered
toast. 2 eggs and
one piece of ham. 1
ounce Country crock
butter
Bread

cup
walnutsunsalted

Chicken Caesar
salad

Chicken stir fry- 2

ounces of meat
cup of green,
red, and yellow
peppers

Granola in yoplait
yogurt with bananas
and strawberries
(1 cup of granola,1
container of yoplait, 1
full banana, 10
strawberries )

Goldfishhalf a cup

Monday

a skinless chicken
breast.
1 cup of leafy
greens
1 tablespoon
Caesar dressing
1 yoplait yogurt
A roarin waters
caprisun
1 pouch
15 red grapes
cup strawberries

Pork lettuce cup

2 lettuce cupsBoston Lettuce
2 ounces of pork
in each
Sauteed
mushrooms and
green onion-1
tablespoon each

Tuesday

Sunny side up
mashed avocado
toast
2 sunny side up eggs
2 whole wheat pieces
of toast-no butter. 1
mashed avocado to
spread over both
pieces of toast. 1
avocado
Salt and Pepper to
taste

Edamame8 ounces

1 subway six inch

sandwich. Italian
BMT with lettuce,
tomatoes, and
cucumbers on 9grain wheat bread
(Provolone cheese)

Whole wheat
spaghetti with
homemade sauce
and freshly
ground beef
meatballs
(1 cup of cooked
spaghetti)3-5 1
ounce meatballs.

Wednesda
y

Cheerios-no honey
1 cup

2 slices of
triangular
Watermelon

Broccoli pesto
pasta, cherry
tomatoes, and
grapefruit
1.5 cooked Broccoli
pesto pasta. Water
to drink

Chipotle chicken
Fajitas
Serving size-2
tortillas

Thursday

Fiber 1- 1 cup

3 ounces of
pistachios

Low fat milk and a

sandwich - cream
cheese, sliced
salami, and pickles
on light rye bread

Baked sweet
potato with black
beans and
cheddar cheese

Friday

1 cup cooked
oatmeal-quaker oatsbananas and
strawberries on top

Apricots-2
-70 grams

Soft tortilla tacos,

kale,
avocado,cheddar
cheese, corn tortillas
serving size-2

Steak and potato

salad- serving
size is two hands
put together
forming a cup
spinach, halves
of small potatoes,
and steak cut in
slices

Saturday

Greek yogurt
pancakes-2 inch
pancakes.

String
cheese-28
grams

Ham and cheese

quesadilla- 2 slices
of ham. Whole
wheat tortilla-1,
cheese- cheddar
and mozzarella
cheese mixed , and
baby spinach
leaves- serving size1 and 1/4

Naan pizza- 2
slices, avocado
smeared on
bottom,
mozzarella
cheese, tomato
and beans