DAY 1

Breakfast

• 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk

Lunch

• Sandwich: 1 mini whole wheat pita, 

3 ounces turkey breast, 1/2 roasted pepper,

1 teaspoon light mayonnaise, mustard, lettuce

• 1 stick part-skim mozzarella string cheese

• 2 kiwifruits

Dinner

• 4 ounces broiled flounder or sole

• 2 sliced plum tomatoes sprinkled with 2 tablespoons

 grated Parmesan cheese, broiled until just golden.

• 1 cup cooked couscous

• 1 cup steamed broccoli

• 1 fat-free pudding cup

DAY 2

Breakfast

• Smoothie: Blend 1 cup frozen berries, 1/2 banana, 

and 8 ounces fat-free milk.

• 1/2 English muffin spread with 1 teaspoon light margarine.

Lunch

• 1 cup vegetarian vegetable soup

• 1 veggie burger in a mini whole
wheat pita with lettuce and salsa

• 6 ounces light yogurt

• 15 grapes

Dinner

• BBQ chicken: Brush 4 ounces boneless,

skinless breast with barbecue sauce and grill.

• 1/2 cup vegetarian baked beans

• 3 small boiled red potatoes topped with
 1 teaspoon light margarine and a pinch of dill

DAY 3

Breakfast

• Oatmeal: In the microwave, cook 1/2 cup quick-cooking
 oats with 3/4 cup fat-free milk; 1/2 apple, chopped;
  1 teaspoon honey; and a pinch of cinnamon

Lunch

• Chicken salad: Toss 4 ounces shredded
skinless roast chicken breast with 1/4 cup sliced red grapes,
1 tablespoon slivered almonds, 1 tablespoon light mayonnaise,
and 1 tablespoon fat-free sour cream. Serve over lettuce.
• 1 banana

Dinner

• 4 ounces steamed shrimp

• 1 baked potato topped with 3 tablespoons
salsa and 1 tablespoon fat-free sour cream

• 3 cups spinach, steamed

• 1 low-fat frozen fudge bar

DAY 4

Breakfast

• 1/2 toasted English muffin topped with 1/2 small apple,
sliced, and 1 ounce shredded reduced-fat cheese, any type.
 Microwave 30 seconds on High.

• 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

Lunch

• 1 cup tomato soup

• Sandwich: 1 mini whole wheat pita,
3 ounces thinly sliced roast beef, 1 teaspoon horseradish,
mustard, tomato slices, lettuce

• 1 cup raw veggies

• 1 pear

Dinner

• 3 ounces poached salmon

• Slaw: Toss 1 1/4 cups coleslaw
mix and 2 sliced green onions with 2 tablespoons
fat-free dressing (no more than 30 calories per 2 tablespoons)

• 3/4 cup cooked brown rice

• 1/2 cup pineapple chunks in juice

DAY 5

Breakfast

• 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds,
 8 ounces fat-free milk

Lunch

• Quesadilla: Spread 1/4 cup fat-free refried beans over
1 small whole wheat tortilla. Sprinkle on 1 ounce shredded
reduced-fat cheese. Top with salsa and another tortilla;
 microwave 45 seconds on High.

• 1/2 cup low-fat cottage cheese topped with
1/2 cup mandarin orange sections

• Cucumber spears

Dinner

• 3 ounces roasted pork tenderloin

• 1 cup baked acorn squash, mashed with a pinch of cinnamon

• 2 to 3 cups salad greens with 2 tablespoons fat-free dressing

• 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

DAY 6

Breakfast

• 1 toasted frozen waffle, spread with 1 tablespoon
 peanut butter and topped with 1/2 sliced banana

• 8 ounces fat-free milk

Lunch

• Tuna pita: 1 mini whole wheat pita,
 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise,
mustard, and cucumber and onion slices

• 10 baby carrots

• 6 ounces light yogurt mixed with 1/2 banana

Dinner

• Jambalaya: Combine 3/4 cup cooked brown rice;
 1/2 cup corn; 2 ounces cooked turkey sausage, sliced;
 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

• 3 cups spinach, steamed

• 1 medium apple

DAY 7

Breakfast

• 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese,
sliced; 1 tomato slice; 1/2 cup steamed spinach, drained;
and 1 poached egg

• 1 grapefruit

Lunch

• Black bean salad: Toss 1/2 cup canned black beans,
1/2 cup mandarin orange sections, and chopped red bell peppers,
red onion, and scallions with 1 teaspoon vinegar.
 Serve over salad greens.

• 1 mini whole wheat pita

• 1 pear

Dinner

• 3 ounces broiled or grilled flank steak

• 1 baked sweet potato with 1 teaspoon light margarine

• 1 cup steamed zucchini

• 1/2 cup pineapple chunks in juice

- By Delia A. Hammock, M.S., R.D. & Alison Sturm -
   http://www.goodhousekeeping.com/ 

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