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
