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Day 1

(~1500 calories)

Breakfast:

Creamy apple oatmeal  (~270 calories)

  - ½ cup uncooked quick oats

  - 1 cup skim (fat-free) milk

  - ½ cup chopped apple

  - 1 tsp of brown sugar

  - 1 tbsp chopped walnuts

Water, Tea, or Coffee (black)

 

Lunch:

Taco Salad (~ 335 calories)

  - Homemade baked tortilla strips (1 corn tortilla cut into thin strip, baked in oven at 400F)

  - 2 ounces 93% lean ground turkey

  - ¼ cup black beans

  - ½ ounce low-fat cheddar cheese

  - 1 cup chopped lettuce

  - ¼ cup avocado

  - 2 Tbsp salsa

Water or unsweetened iced tea

 

Dinner:

Spinach Lasagna roll-ups (~500 calories)

  - 1 cup lasagna noodles (2 oz. dry pasta)

  - ½ cup cooked spinach

  - ½ cup fat-free ricotta cheese

  - 1 oz. reduced fat mozzarella

  - ½ cup tomato sauce

  - Dried oregano/Italian seasoning  (to taste)

Garden Salad with Balsamic Vinaigrette

Water or unsweetened iced tea

 

Snacks:

Homemade Trail Mix (~220 calories)

  - ½ ounce unsalted almonds

  - 2 Tbsp raisins

  - ½ cup whole grain cereal

Water

 

Day 2

(~1400 calories)

Breakfast:

Breakfast burrito (~240 calories)

  - (1) 8-inch flour tortilla

  - 1 scrambled egg

  - ¼ cup black beans

  - 2 Tbsp salsa

½ large grapefruit

Water, tea or coffee (black)

 

Lunch:

Turkey and Cucumber Sandwich (~245 calories)

  (SERVES 4)

  - 8 slices whole wheat bread

  - ½ cup plain fat free yogurt

  - 2 teaspoons fresh dill, chopped or 1 teaspoon dried dill

  - ½ cup cucumbers, chopped

  - ¼ cup onion, chopped

  - 1/8 teaspoon black pepper

  - 8 oz turkey breast, thinly sliced (substitute deli turkey breast - fat free, low-sodium)

1 cup baby carrots

2 Tbsp hummus

Water or unsweetened iced tea

 

Dinner:

Brown Rice with Sizzling Chicken and Vegetables (~410 calories)

  (SERVES 4)

  - 3 cups hot cooked brown rice

  - 3 tbsp low-sodium soy sauce

  - ¼ cup water

  - 1 tbsp honey

  - 1 tbsp cornstarch

  - 1 ½ tbsp canola or corn oil

  - 1 lb boneless chicken breast, cut into 1-inch cubes

  - 2 cloves garlic, minced

  - 1 small white onion, cut into small wedges (about 1/8-inch thick)

  - 3 medium carrots, peeled and thinly sliced diagonally (1 cup total)

  - 1 ½ cups small broccoli florets

  - 1 medium red bell pepper, cut into 1-inch pieces

  - 1 cup skim (fat-free milk)

 

Snack:

1 cup cantaloupe balls

2 ounces of low-fat cheese

Bottle of water

 

 

 


 

 

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