Day 1

Breakfast:
1.5 cups raw oatmeal
1 cup skim milk
1/2 cup dried cranberries or raisins
1 TBS flax oil cinnamon fla!ored flax oil works well wit" oatmeal too#
$5% calories& '5 ( protein& )% ( carbs& 1* ( fat
+idmornin( Snack:
1 cup skim milk
1 lar(e piece of fruit wit" 1 TBS natural peanut butter
1 low,fat mo--arella stick
5%% calories& '% ( protein& '% ( carbs& 1* ( fat
.unc":
2 cups e(( salad on 2 w"ole w"eat pitas
1 banana
/%% calories0 $1 ( protein& 1/ ( carbs& '% ( fat
2fternoon Snack:
1 cup low,fat !anilla yo(urt
1 cup fat,free cotta(e c"eese
1 cup blueberries
2 TBS w"eat (erm
1 TBS "oney
/%% calories& '* ( protein& *% ( carbs& 2.5 ( fat
Dinner:
/ o- (rilled salmon
1 lar(e sweet potato
1 cup cut (reen beans
1 cup skim milk
$%% calories& 15 ( protein& $% ( carbs& 2% ( fat
2fter Dinner Snack:
3eanut butter smoot"ie
/%% calories& '% ( protein& '5 carbs& 1/ fat
Day 2
Breakfast:
1 4"ole (rain fro-en waffles
2 TBS pure maple syrup
1 cup low,fat cotta(e c"eese
1 cup fres" strawberries
/25 calories& 1% ( protein& )% ( carbs& / ( fat
+idmornin( Snack:
3eanut butter& banana and "oney sandwic"
2 pieces w"ole (rain bread
2 TBS banana
1 w"ole banana
2 TBS "oney
2 cups non,fat milk
/%% calories& 25 ( protein& *5 ( carbs& 1* ( fat
.unc":
3asta 5e(etable +edley
1 cup non,fat milk
$%% calories& 25 ( protein& 125 ( carbs& 11 ( fat
2fternoon Snack:
6a!orite +eal 7eplacement S"ake mixed wit" 1 cup non,fat milk& 1 cup fro-en fruit and 2
TBS flax oil
2dd water to desired consistency
/5% calories& 5% ( protein& 15 ( carbs& 2* ( fat
Dinner:
* o- turkey breast
2 lar(e sweet potatoes or yams
1 cup collard (reens or swiss c"ard
$%% calories& 55 ( protein& )5 ( carbs& 5 ( fat
2fter Dinner Snack:
8i(" protein puddin(
1%% calories& 1% ( protein& 15 ( carbs& 5 ( fat
Day '
Breakfast:
5e(etable omelet
2 w"ole e((s& 2 e(( w"ites& 1/2 cup s"redded fat,free c"eese& 1/2 cup diced !e(etables of
your c"oice#
2 slices 12,(rain bread
1 cup non,fat milk
1 fres" oran(e
$%% calories& '% ( protein& /% ( carbs& 2% ( fat
+idmornin( Snack:
1 can tuna fis"
2 cups cooked brown rice
Salsa to taste
1 medium plum
$%% calories& 1% ( protein& 1%% ( carbs& 5 ( fat
.unc":
Turkey and c"eese sandwic" 2 slices 12,(rain bread& * o- sliced turkey breast& 1 t"in 2,o-
slice low fat pro!olone c"eese& fat,free "oney mustard& lettuce& tomato#
1 small bunc" red (rapes
/5% calories& 55 ( protein& *% ( carbs& 1% ( fat
2fternoon Snack:
6a!orite +73
1 cup skim milk
2 cups fro-en fruit
4ater to desired consistency
/$5 calories& 5% ( protein& *% ( carbs& 1* ( fat
Dinner:
1 / o- (rilled pork c"op
1 cup broccoli
2 cups w"ole (rain& brown rice
/5% calories& '* ( protein& 1' ( carbs& 11 ( fat
2fter Dinner Snack:
3rotein s"ake
1 lar(e piece of fruit
15* calories& '2 ( protein& 12 ( carbs& 1* ( fat
Day 1
Breakfast:
9at bran waffles oat bran waffle mix& skim milk& and w"ey protein. +ake a "alf ser!in( of
waffle mix& followin( t"e packa(e directions and add 2 scoops of pure w"ey protein. :ook in
a waffle iron& or flat in a skillet like a pancake.#
1 cup skim milk
/15 calories& 1) ( protein& $1 ( carbs& 15 ( fat
+idmornin( Snack:
3rotein s"ake
1 cup skim milk
2 lar(e pieces of fruit
/5* calories& 1% ( protein& *1 ( carbs& 1* ( fat
.unc":
Tuna and c"eese sandwic" 2 slices 12,(rain bread& 1 o- tuna,drained& 1 t"in 2,o- slice
c"eddar c"eese& non,fat mayo& lettuce& tomato#
1 lar(e pear
/1% calories& 11 ( protein& $$ ( carbs& 11 ( fat
2fternoon Snack:
3rotein s"ake
1 cup skim milk
2 lar(e pieces of fruit
/5* calories& 1% ( protein& *1 ( carbs& 1* ( fat
Dinner:
1 bowl +exican :"icken :"ili
'*) calories& 1% ( protein& 2$ ( carbs& 11 ( fat
2fter Dinner Snack:
3rotein s"ake
1 lar(e piece of fruit
15* calories& '2 ( protein& 12 ( carbs& 1* ( fat
Day 5
Breakfast:
Buckw"eat pancakes
2rrow"ead +ills buckw"eat pancake mix& skim milk& and w"ey protein. +ake a "alf ser!in(
of pancake mix& followin( t"e packa(e directions and add 2 scoops of pure w"ey protein.
:ook t"e pancake in a no stick pan coated wit" nonstick spray.#
2 cups skim milk
1 cup fres" blueberries
/15 calories& 1) ( protein& $1 ( carbs& 15 ( fat
+idmornin( Snack:
3rotein s"ake
1 cup skim milk
2 lar(e pieces of fruit
/5* calories& 1% ( protein& *1 ( carbs& 1* ( fat
.unc":
8am and c"eese sandwic" 2 slices 12,(rain bread& 1 o- sliced "am& 1 t"in 2,o- slice
reduced fat Swiss c"eese& lettuce& tomato& and mustard#
1 lar(e apple
/1% calories& 11 ( protein& $$ ( carbs& 11 ( fat
2fternoon Snack:
3rotein s"ake
1 cup skim milk
2 lar(e pieces of fruit
/5* calories& 1% ( protein& *1 ( carbs& 1* ( fat
Dinner:
1 "omemade bur(er on a w"ole w"eat bun
1 cup skim milk
15% calories& '1 ( protein& 52 ( carbs& 2% ( fat
2fter Dinner Snack:
3rotein s"ake
1 lar(e piece of fruit
15* calories& '2 ( protein& 12 ( carbs& 1* ( fat
Day 5
Meal 1
1 Buckw"eat pancakes 6ollow directions on back of 2rrow"ead +ills buckw"eat pancake
mix#
2 TBS pure maple syrup
1 cup low,fat milk
1 cup fres" blueberries
$2% calories& 1* ( protein& 11% ( carbs& 5 ( fat
Meal 2
/ "ardboiled e((s 2 w"ole e((s& 1 w"ites#
1 cup raw oats cooked wit" 1 cup low,fat milk and topped wit" 1 banana and das" of
cinnamon
5// calories& 11 ( protein& /1 ( carbs& 12.5 ( fat
Meal 3
.efto!er 2 cups w"ole w"eat pasta wit" 2 TBS ;arred pesto sauce and 1 o- (rilled c"icken
breast 1 small side salad o!er a base of baby spinac" $2' calories& /' ( protein& )% ( carbs&
2' ( fat
Meal 4
1 cup brown rice mixed wit" 1/2 cup canned salmon mix wit" 1 TBS oli!e oil& balsamic
!ine(ar& a das" of ore(ano& basil and cayenne pepper#
1 apple
5%/ calories& 2* ( protein& 15 ( carbs& 2' ( fat
Meal 5
/ o- rotisserie c"icken can be purc"ased cooked at most (rocery stores#
2 cups fro-en mixed !e(etables
1 lar(e sweet potato
1)1 calories& 1/ ( protein& 12 ( carbs& / ( fat
Meal 6
6a!orite +eal 7eplacement 3owder wit" 2 cups low,fat milk& 2 cups fro-en fruit plus 1
TBS flax oil
2dd water to desired t"ickness
$'/ calories& // ( protein& $1 ( carbs& 1/ ( fat
Day 6
Meal 1
Breakfast Burritos
Scramble 2 w"ole e((s < 1 e(( w"ites mixed wit" 1/2 cup salsa& 1 cup diced peppers and
1/2 cup reduced fat pepper ;ack c"eese. Saut= >((s and add to 1 w"ole w"eat tortillas0 top
wit" salsa
1 medium (rapefruit
$/1 calories& 51 ( protein& ** ( carbs& 2% ( fat
Meal 2
2 cups oat bran made wit" 2 cups low,fat milk& das" of cinnamon and topped wit" 1/2 cup
raisins
1)5 calories& 12 ( protein& 1%* ( carbs& ' ( fat
Meal 3
2 fro-en or(anic burritos
:arrot sticks
/2% calories& 2% ( protein& 1%1 ( carbs& 1/ ( fat
Meal 4
Triple Decker 3eanut butter and banana ' slices w"ole (rain bread& ' TBS peanut butter& 2
bananas. Top eac" slice bread wit" 1 TBS peanut butter& slice banana place between
bread#.
1 cup or(anic black bean soup
/25 calories& 1) ( protein& $$ ( carbs& 2$ ( fat
Meal 5
/ o- tuna steak
1 cup w"ole w"eat pasta wit" 1 cup fa!orite marina sauce& mixed wit" steamed broccoli
1 cup low,fat milk
/$1 calories& '/ ( protein& 5% ( carbs& 1' ( fat
Meal 6
6a!orite +73 wit" 2 cups low,fat milk& 2 cups fro-en fruit plus 1 TBS flax oil
2dd water to desired t"ickness
$'/ calories& // ( protein& $1 ( carbs& 1/ ( fat
Day 7
Meal 1
1 multi,(rain ba(el& topped wit" 2 TBS reduced cream c"eese and 1 o- smoked salmon
1 pear
/1% calories& 1' ( protein& $$ ( carbs& 1* ( fat
Meal 2
4"ole (rain& "ydro(enated oil free crackers ?as"i T.: crackers are (reat#
1 cup low,fat cotta(e c"eese dip crackers in cotta(e c"eese#
1 oran(e
'1* calories& 2/ ( protein& 11 ( carbs& * ( fat
Meal 3
2 slices w"ole (rain bread wit" / o- "am& 2 o- reduced fat c"eese& sliced tomato and
lettuce. Top wit" "oney mustard
!e((ie sticks
1 cup low,fat milk
5)% calories& /2 ( protein& 55 ( carbs& 12 ( fat
Meal 4
6a!orite +73 wit" 2 cups low,fat milk& 2 cups fro-en fruit plus 1 TBS flax oil
2dd water to desired t"ickness
$'/ calories& // ( protein& $1 ( carbs& 1/ ( fat
Meal 5
1 "omemade / o- sirloin bur(er on a w"ole w"eat bun
2 cups steamed mixed !e(etables
1 lar(e sweet potato
1 cup skim milk
/*% calories& 52 ( protein& )$ ( carbs& * ( fat
Meal 6
1 cup low,fat cotta(e c"eese wit" 1 cup mixed fruit canned in own ;uice
211 calories& 21 ( protein& 2* ( carbs& 1 ( fat
@prepacka(ed mixed !e((ies can be purc"ased in t"e produce section of most stores