| Pre-breakfast | Breakfast | Snack | Lunch | Snack | Dinner | |
| Day 1
|
8-10 oz hot water w/ fresh squeezed juice from ½ lemon | 1 cup plain Greek-style yogurt + 1 cup berries + ¼ cup walnuts | 1 cup baby carrots | 3 cups romaine lettuce + 1 sliced grilled chicken breast + 1 cup black beans + ¼ reduced fat cheddar cheese + 2 tablespoons salsa | ½ grapefruit | 5-6 oz broiled salmon with fresh squeezed lemon + ¾ cup brown rice + 1 cup broccoli |
| Day 2 | 8-10 oz hot water w/ fresh squeezed juice from ½ lemon | 1 slice whole wheat bread (60-80 calories/slice) + 1 tablespoon peanut butter or almond butter (no sugar added) + fresh apple slices (1 small apple) | Whole large cucumber sliced + 1 tablespoons light ranch dressing | 1 whole wheat low carb wrap + 4 slices low-sodium turkey breast + 3 slices avocado + lettuce and tomato (mustard optional) | 1 pear | Stir fry: 1 ½ cup firm tofu cubes + 2 cups fresh or frozen mixed vegetables + 2 teaspoons peanut or canola oil + reduced sodium soy sauce + garlic + 3/4 cup brown rice |
| Day 3
|
8-10 oz hot water w/ fresh squeezed juice from ½ lemon | 1 cup 2% cottage cheese + ½ cup melon chunks and ¼ cup almonds | 6-8 oz V-8 vegetable juice | 1 veggie burger on whole wheat sandwich flat/thin + lettuce, tomato (ketchup/mustard optional) | 1 plum | 1 large shrimp and vegetable skewer: (6 large shrimp and vegetables) grilled or broiled (drizzled with 1 Tablespoon olive oil and spices and fresh lemon) + 3/4 cup brown rice |
| Day 4
|
8-10 oz hot water w/ fresh squeezed juice from ½ lemon | ½ cup (cooked) steel cut oatmeal + ½ cup berries + 1/3 cup walnuts | 1 sliced large red pepper + 1 tablespoon light ranch dressing | 2 cups baby spinach salad + 2 sliced hard boiled eggs + 1 slice crumbled turkey bacon + 2 tablespoons dressing (combine ½ teaspoon olive oil,1 teaspoon red wine vinegar, ½ teaspoon dijon mustard, ground pepper, 1 teaspoon water, ½ teaspoon honey) | 1 cup green grapes | Stir fry: 1 chicken breast + 2 cups fresh mixed vegetables + 2 teaspoons peanut or canola oil + reduced sodium soy sauce + garlic + 3/4 cup brown rice |
| Day 5
|
8-10 oz hot water w/ fresh squeezed juice from ½ lemon | 1 egg + 2 egg whites scrambled with 1 cup spinach + ½ cup diced tomatoes + 1 orange | 1 cup celery sticks + 1 tablespoon (no sugar added) peanut butter or almond butter | 3 cups romaine lettuce + 1 small can light chunk tuna combined with 1 tablespoon light mayonnaise, chopped celery and onions optional + 1 multigrain Wasa cracker | 1 apple | 4-oz beef tenderloin, 1 cup steamed broccoli + 1 baked sweet potato |
| Day 6
|
8-10 oz hot water w/ fresh squeezed juice from ½ lemon | 1 slice whole wheat bread + 2 tomato slices + 1 slice melted reduced fat cheese | 1 cup lightly steamed asparagus spears | 1 low carb whole wheat warp + ¼ cup reduced fat shredded cheddar cheese + 1 grilled chicken breast + 1 cup lettuce and tomato | 1 cup watermelon | 1 6-7 oz filet white fish broiled/grilled with 2 Tablespoons sprinkled parmesan + 1 cup sliced/sautéed zucchini slices and tomatoes with garlic and 1 teaspoon olive oil + 3/4 cup quinoa or brown rice |
| Day 7
|
8-10 oz hot water w/ fresh squeezed juice from ½ lemon | 1 hard boiled egg + 1 small banana + 1 Tablespoon (no sugar added) almond butter or peanut butter | 1 sliced large yellow pepper | 1 cup whole wheat pasta + 2 cups fresh chopped tomatoes and broccoli + ½ cup walnuts + 1 tablespoon olive oil + 2 tablespoon parmesan cheese | 2 kiwis, sliced | 1 sauteed chicken breast parmesan with 1/2 cup tomato sauce (no sugar added, olive oil based) + ¼ cup melted reduced fat shredded mozzarella cheese + ½ cup whole wheat pasta + 1 cup steamed spinach |
*Drink 8-10 cups of water or seltzer daily
*Meals/snacks are interchangeable within each column