Breakfast
1 cup bran flakes
1 cup nonfat milk
2 Tbsp. raisins
2 breads/1 milk/1 fruit |
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Snack
¼ cup nonfat cottage cheese
½ cup tomatoes
7 whole grain crackers
1 protein/1 bread |
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Lunch
Tuna salad: 1-3 ounce can tuna packed in water, 1 green onion, chopped, 1 celery chopped, ¼ tsp. Dill, 1 tsp. lemon juice, 1 Tbsp. light mayonnaise, and sprouts stuffed in a whole wheat pita
2 ½ proteins/1 bread |
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Dinner
Grilled chicken ceasar salad: 3 ounces grilled chicken breast over romaine lettuce, 4 cherry tomatoes, 1 Tbsp. grated parmesan cheese, ½ c. fat-free baked garlic croutons, 2 Tbsp. light ceasar dressing
3 proteins/1 bread/1 fat |
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Snack
1-6 ounce dannon light smoothie
½ banana
1 milk/1 fruit |
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Breakfast
1 cup cheerios
1 cup nonfat milk
½ sliced banana
1 bread/1 milk/1 fruit |
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Snack
2 light laughing cow cheeses
6 mini rice cakes
1 protein/1 bread |
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Lunch
Grilled cheese and tomato sandwich: 2 slices sour dough bread, 1 slice mozzarella cheese, 2 slices tomato. Place bread and cheese in toaster oven and heat until melted. Remove from oven and add tomato slices.
¼ cantalope
1 protein/2 breads/1 fruit |
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Dinner
Dijion Chicken Salad: 4 ounce cooked chicken breast, cut into cubes, 1 green onion, sliced, 2 butter leaf lettuce, torn, ¼ c. shredded cabbage, 2 hearts of palm, sliced, 1 tomato cut into wedges. Dressing: Whisk together, 2 Tbsp. seasoned rice vinegar, 2 tsp. olive oil, 1 ¼ tsp. dijion mustard. Pour dressing over salad.
4 proteins/2 fats |
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Snack
1 cup nonfat milk
14 small pretzels
1 milk/1 bread |
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Breakfast
½ cup nonfat cottage cheese
¾ cup blueberries
2 proteins/1 fruit |
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Snack
4 akmak crackers
1 light laughing cow cheese
1 bread/½ protein |
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Lunch
Chicken walnut salad: 3 ounces baked chicken breast, cubed, 1 Tbsp. chopped walnuts, ½ green onion, chopped, 2 teaspoons raspberry white wine vinegar, 2 teaspoons olive oil, ½ teaspoon dijion mustard
4 boston lettuce leaves. Whisk together vinegar, oil and mustard and pour over chicken mixture and lettuce.
8 mini stoned wheat thin crakers
3 proteins/2 fats/1 bread |
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Dinner
Salmon burger: 1- 3 ounce can boneless salmon packed in water, ½ egg white, ¾ Tbsp. seasoned bread crumbs, 1 green onion, chopped, ½ Tbsp. cilantro, chopped, ¼ teaspoon dijion mustard, pinch pepper, 1 whole wheat bun. Mix together above ingredients, form into a patty. Broil patty 10 minutes each side. Place in bun. |
Tossed green salad with 2 Tbsp. light vinegarette
3 proteins/2 breads/1 fat |
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Snack
1 banana
1 cup nonfat milk |
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