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30-Day Good-Carb Eating Plan

30-Day Menu

Ultimately, the amount of calories you consume makes the difference in weight gain or loss.  However, eating a low-carb menu will help you to lose more fatty tissue and preserve lean muscle than a regular diet, because in activity you have less carbs to burn and the body turns to it's fat stores for energy.   Also, without all the sugar in your bloodstream, you feel full longer (carbs increase appetite), your metabolism works at a more efficient level burning calories, and your energy level increases.
 
Over time, if you find that you are not losing weight at a satisfactory level, cut out one of the snacks, but be sure to eat enough protein at the prior meal to keep you feeling full.   The best snack to subtract is the after dinner snack.  Eating calories earlier in the day gives your body more time to burn it off during normal activity.  Ideally, you should not eat after 8:00 p.m., so this would be the ideal way to pare down the menu.   Also add activity to your day to burn more calories, even while at rest.
 
You can exchange foods on the menu for other low-carb choices.  Just be sure to eat foods closest to their natural state avoiding any highly-processed foods.  Eat plenty of fresh fruits* and vegetables and you will easily be on your way to reaching all your weight loss goals.  In fact, you can eat as many vegetables as you want because the fiber will fill you up before calories become a concern.  On the other hand, you'll want to steer clear of starchy foods, such as enriched pastas, potatoes, corn and refined rice, which ultimately turn to fat.  Basically, these foods are all white, stay away from white food.  Darker foods pack a nutrient punch, such as dark green, red and orange colored fruits and vegetables.
*See list for Low-Glycemic fruits
 
A very worthy investment when refining your meal choices is a  book containing a complete nutritional breakdown of foods.  It should count calories, fat, protein, carbohydrates, cholesterol and sodium.  Use it to track the amount of carbs and calories you consume.  For fat loss, you should be eating no more than 40-60 grams of carbs per day. 
 
As you'll see, I don't specifically list a beverage, as it is a personal choice, however, you should avoid sweetened juices & teas and fancy sugared coffees.  Full-sugar sodas should also be avoided as they pack on calories.  Diet sodas are not recommended due to their unhealthy chemical content and they are known to increase your appetite.   Try to drink natural teas, herbal teas which have zero calories and are known to build your immune system.  Drink alot of water to help flush unneeded calories out of your body, and drink sufficient low-fat milk for calcium benefits of strong bones and to turn on your fat-burning mechanism.  Proper calcium intake and fat loss are directly linked in many studies.  Milk contains about 12 carbs per 8 oz.
 
It's a good idea to take a multi-vitamin daily to add any nutrients you may not be getting from your daily diet.

Week 1

 

Day 1- Monday 

 

Breakfast

1-2 whole eggs + 2 egg whites omelet (use no-cal cooking spray)

Over fill with veggies (broccoli, bell peppers, mushrooms, onions, etc.)

Sprinkle with Swiss or Monterey Jack cheese

Glass of water; cup of tea or black coffee

                   

A.M. Snack

3-5 strawberries

Handful of unsalted or lightly salted peanuts

 

Lunch:

2 slices of turkey, lettuce and tomato, mayo

Roll up inside 1-2 romaine lettuce leaves

1 c. clear broth soup with no pasta or rice, such as chicken, eggdrop, vegetable

1 c. water; unsweetened drink of choice

 

Afternoon Snack:

Broccoli and baby carrots dipped in ranch dressing

1 c. water or sugar-free drink

 

Dinner:

Baked chicken breast sliced over large salad of mixed dark greens and spinach (add as many vegetables as possible), sliced almonds or sunflower seeds, olives, etc.

Dressing of choice or vinegar & olive oil

12 oz. of skim milk or drink of choice

Large glass of water

 

Late Snack

1 slice of American or cheddar cheese

melt on 1 slice whole grain bread

Water

Tip:  Late snack is optional.  If you do not usually snack at night, dont start.  However if you do snack at night regularly, try to cut out the afternoon snack and use it after dinner instead.  Note:  It is best to add calories earlier in the day to give your body time to burn them off before your metabolism slows down for the night. 

 

Tuesday

 

Breakfast

Peanut butter on 2 slices whole grain bread or toast

Skim Milk, Tea or Coffee (black)

Water

 

A.M. Snack

Handful of favorite nuts

Water

 

Lunch

Scoop of Tuna Salad over lettuce, tomato & cucumbers

Handful of Pork Rinds

1 c. of water; Unsweetened drink of choice

 

Afternoon Snack

Cottage Cheese with blueberries tossed in

Water

 

Dinner

1 Large chicken breast sautéed in olive oil

1 c. marinara sauce

1 slice mozzarella cheese melted over chicken

Fresh steamed green beans or canned (low-salt)

Unsweetened Iced Tea

Large glass of water

 

Late Snack

Sliced Strawberries

 

 

 

Wednesday

 

Breakfast

Scrambled Eggs

1-2 ham slices

½ grapefruit no sugar

Skim Milk, Tea or Coffee (black or use light creamer)

Water

 

A.M. Snack 

2 slices Turkey or Chicken lunchmeat

roll up and dip in favorite condiment

Water

 

Lunch

Chicken Breast Ceasar Salad (no croutons)

1c. Clear broth soup (vegetable, cabbage, won ton)

Unsweetened drink of choice

Water

 

Afternoon Snack

Cut vegetables dipped in Ranch dressing

Water

 

Dinner

Lean Steak with steak sauce

Steamed Broccoli or Asparagus with Cheese sauce

Unsweetened drink of choice

Water

 

Late Snack

Handful of mixed nuts

Tea or Skim Milk

Water

 

 

Thursday

 

Breakfast

2 Eggs over easy

3 Turkey Sausage Links

1 slice whole grain toast

Coffee or Tea

Water

 

A.M. Snack

Few Strawberries

Water

 

Lunch

2 c. Hearty Vegetable Beef Soup, no potatoes

Side Salad

Unsweetened drink of choice

Water

 

Afternoon Snack

Celery Sticks filled with soft cheese of choice

Water

 

Dinner

Chicken & Vegetable Stirfry:

Use olive oil, lite soy sauce, stir-fry sauce and lots of your favorite vegetables)

Cook chicken thru first in olive oil

then add vegetables until desired doneness, stir in sauces, simmer for 1 min.

Water and unsweetened drink of choice

 

Late Snack

Handful of mixed or favorite nuts

8 oz. Skim or Non-fat Milk

Water

 

 

Friday

 

Breakfast

1-2 Tbsp. peanut butter on

1 Slice whole grain bread or toast

Coffee or Tea

Water

 

A.M. Snack

Assorted cut vegetables

Ranch Dip

 

Lunch

Turkey or Veggie Burger(s) topped with vegetables of choice

1 slice cheese melted over

Whole Grain Bun

Water

 

Afternoon Snack

Handful of Mixed Nuts

Water

 

Dinner

Baked BBQ skinless ½ of chicken

½ Sweet Potato

Side Salad

Unsweetened beverage of choice

Water

 

Late Snack

2 oz. Cheese

Water

 

 

Saturday

 

Breakfast

Cheesy scrambled eggs

Orange

Water

Tea or Coffee

 

A.M. Snack

Handful of nuts

Water

 

Lunch

3 slices Chicken or Turkey lunchmeat

Sprinkle shredded Monterey Jack cheese inside

Roll up and top with salsa

Heat in microwave 1 minute

1 c. Vegetable or clear broth soup

Water

Unsweetened Iced Tea (or sugar free drink of choice)

 

Afternoon Snack

Mixed Vegetables in dip

Water

 

Dinner

3-5 oz. Extra Lean Steak Broiled

Steamed greens or spiced cooked spinach (spice with pepper, herbs, almonds)

Sprinkle greens with cheddar cheese before serving

Unsweetened drink of choice

Water

 

Late Snack

Whole-grain Cereal - <2 cups.

2% Milk

Water, Ice Tea

 

 

Sunday

 

Breakfast

Omelet with lots of veggies,

Crumbled turkey bacon or sausage & sprinkle of cheese

Water

Tea-Coffee

 

A.M. Snack

Baby carrots and broccoli 

dipped in Ranch

 

 

Lunch (400 Calories)

2 slices of Ham (Healthy Choice preferred)

1 slice lite Swiss or American cheese

Mustard or mayo (optional)

Rolled tightly in 1-2 Romaine lettuce leaves

1 pickle

1 c. vegetable soup (or clear broth soup)

Water or unsweetened drink of choice

 

Afternoon Snack

Handful of mixed nuts

Water

 

Dinner

4 oz. Turkey Meatloaf (recipe below)

Steamed green vegetable of choice (green beans, broccoli, asparagus)

Water

Unsweetened beverage of choice

 

Late Snack

½ peanut butter sandwich on whole grain bread

 

Turkey Loaf:

1 lb. lean ground turkey

1 egg whites

1 c. bread crumbs (use only dried whole grain bread or pork rinds crushed)

1/2 c. ketchup

sautéed finely chopped vegetables (carrots, mushrooms, red pepper, onion)

saute' in olive oil

Mix all ingredients, shape into loaf, cover top with more ketchup

Bake in 350 oven for 45-60 minutes

 

 

Week 2

 

Monday

 

Breakfast 

1-2 Tbsp. peanut butter on

1 Slice whole grain bread or toast

Coffee or Tea

Water

 

A.M. Snack

2 slices of cheese on

4 whole grain crackers

Water

 

Lunch

Large Plate of dark green lettuce & spinach with all your favorite veggies

Cubed chicken breast

Dressing of choice

Water

Unsweetened drink of choice)

 

Afternoon Snack

Low-sugar Yogurt with fresh fruit and a few chopped nuts tossed in

 

Dinner

4-6 oz. Grilled or Broiled Salmon with fresh lemon

Homemade tartar sauce (pickle relish & Miracle Whip--2 Tbsp.)

Steamed or grilled vegetables, season to taste

(If grilled, drizzle with 1 tsp. olive oil)

 

Late Snack

Handful of Mixed Nuts

Water or Skim Milk 

 

 

 

Tuesday

 

Breakfast

2 Eggs over easy

3 Turkey Sausage Links

1 slice whole grain toast

Coffee or Tea

Water

 

A.M. Snack

1 apple sliced or 1 banana

Dipped in peanut butter

 

Lunch

Scoop of chicken salad over

bed of greens, tomato

Clear Broth soup

Water

Iced Tea or Unsweetened drink of choice

 

Afternoon Snack

1 piece of fresh fruit

 

Dinner

Baked Cornish Hen

Steamed Broccoli in cheese sauce

Side Salad with low-cal dressing

Unsweetened beverage of choice

Water

 

Late Snack

Sugar-free Yogurt

 

 

 

Wednesday

 

Breakfast

Scrambled Eggs with added:

crumbled turkey sausage,

green pepper, onions and

cheese

Water

Tea or Coffee

 

A.M. Snack

Cut vegetables with Ranch dip

Water

 

Lunch

Hearty Chicken Soup without noodles

  or clear-broth soup of choice

Side Salad

Water

Unsweetened, low-cal drink of choice

 

Afternoon Snack

Sliced Strawberries

Water

 

Dinner

Baked Chicken Breast covered with

Marinara Sauce

Melt 1 slice mozzarella Cheese

Fresh steamed or canned green beans

Iced Tea (or unsweetened drink of choice)

Water

 

Late Snack

1 slice whole grain toast

1 c. skim milk

Water

 

 

 

Thursday

 

Breakfast

Broccoli & Swiss Omelet

Water

Coffee

 

A.M. Snack

2 Slices of Cheese on

4 whole grain crackers

 

Lunch

Lunchmeat, Cheese, Tomato slices wrapped in

1-2 romaine lettuce leaves

Clear broth soup of choice

Condiments optional

Water

Drink of Choice (low-cal, unsweetened)]

 

Afternoon Snack (250 Calories)

Handful of mixed nuts

Water

 

Dinner

Chicken & Vegetable Stirfry:

Use olive oil, lite soy sauce, stir-fry sauce and lots of your favorite vegetables)

Cook chicken thru first in olive oil

then add vegetables, cook until desired doneness, stir in sauce, simmer for 1 min.

Water and unsweetened drink of choice

 

Late Snack

1 Slice whole grain toast with butter

Water

 

 

Friday

 

Breakfast  

Soft Cheese spread on

Rykrisp (whole grain) crackers

Handful of raspberries or 5 strawberries

Water

Coffee or Tea

 

A.M. Snack

1 c. Cottage cheese with

Peaches (packed in water) or fresh berries tossed in

 

Lunch

1 Turkey Burger Open faced with cheese

Add desired toppings

Side Salad w/dressing

Low-Cal, Unsweetened drink of choice

 

Afternoon Snack

Broccoli & Cauliflour cuts

dipped in Ranch

 

Dinner

 

 

Late Snack

Low-Sugar yogurt w/fruit

Water

 

 

 

Saturday 

Breakfast

Scrambled eggs

Turkey Bacon

1 Sl. Whole grain toast

Water

Coffee, Tea

 

A. M. Snack

Celery Sticks filled with soft cheese 

 

Lunch

1 can. Albacore Tuna over mixed greens

Vinegar & Oil (or dressing of choice)

Water

Low Cal, Unsweetened drink of choice

 

Afternoon Snack

Handful of grapes

 

Dinner

Broiled Salmon, Tuna or Mackerel

Assorted steamed vegetables drizzled with olive oil

Small side of Hollandaise Sauce from mix (no more than 1 c. use 1/4 water instead of all milk)

Pour over fish & veggies

Water

Beverage of Choice (low-cal, unsweetened)

 

Late Snack

½ peanut butter sandwich

(on whole grain bread)

Skim Milk

Water

 

 

Sunday

 

Breakfast

Omelet with veggies and a sprinkle of jack cheese

1 slice whole-grain toast with butter

Water

Coffee, Tea

 

A.M. Snack

Assorted veggies dipped in

Ranch dressing

 

Lunch

Taco Salad (no beans, no shell)

with seasoned burger (can substitute turkey), Use Taco Seasoning

onions, olives, tomatoes, cheese, avocado slices

Salsa, ¼ c. Sour Cream (optional)

Water

Unsweetened, low-cal drink of choice

 

Afternoon Snack

4 Whole Grain Crackers

Soft cheese spread

Water

 

Dinner

Grilled Chicken Kabobs

Skewered Chicken, chunk vegetables, onions

Serve with Dipping Sauce (see Recipe)

 

Water

Unsweetened Drink of choice

 

Dipping Sauce

½ c. mayonnaise

2 tsp. ketchup

2 tbsp. prepared horseradish

¼ tsp. paprika

¼ tsp. salt

1/8 tsp. oregano

1 dash black pepper

Cayenne pepper to taste

 

Late Snack

Handful of mixed nuts

Week 3 Reintroduce more carbs, however, always in whole grain or wholesome form.

 

Monday

 

Breakfast

Eggs Benedict

(2 Eggs over Whole Grain English Muffin,

slice of ham, hollandaise sauce (from mix - use 1/4 water instead of all milk)

Limit sauce to ½ c.

Tea or Coffee

Water

 

Snack

Sliced Cucumbers (Ranch optional)

Water

 

Lunch

Turkey Burger with toppings

Whole Grain Bun

Side Salad

Water

Unsweetened Drink of Choice

 

Snack

Cottage Cheese with sliced fruit (fresh or packed in water)

 

 

Dinner

Broiled Salmon with Creamy Lemon Sauce (see Recipe below)

Zucchini Pancakes (see Recipe below)

Side Salad

Low-Cal, Unsweetened drink of choice

Water

 

Zucchini Pancakes

¼ c. butter

1 ½ lb. zucchini coarsely shredded (makes 4 cups)

½ clove fresh garlic

½ tsp salt

2 eggs

6 Tbsp. parmesan cheese

 

Combine zucchini, salt let stand 15 min.  Press out moisture, stir in eggs,

cheese and garlic.  Melt butter in pan.  Drop bunches into pan and flatten.

Turn once, cook until golden brown.

 

 

Creamy Lemon Sauce (for Salmon)

1T. extra virgin olive oil

1 clove garlic, minced

¼ c. fresh squeezed lemon juice

2 T. capers

1 tsp. lemon-pepper seasoning

½ c. fat-free sour cream

 

Heat oil in small saucepan over medium heat.  Add garlic, cook for 1 minute.  Reduce heat to low, stir in lemon juice, capers, and lemon-pepper seasoning, cook for 5 minutes.  Add sour cream, cook for another 5 minutes or until heated through.  Serve over fish.

 

Snack

Whole Orange

 

 

 

 

Tuesday 

Breakfast

Omelet filled with veggies

Sprinkle with cheese

1 Slice whole-grain toast

Coffee, Tea

Water

 

A.M. Snack

Fresh fruit of choice

 

 

Lunch

Tuna salad over

Mixed greens, tomato, other veggies of choice

Cup of clear broth soup (chicken, vegetable, cabbage, etc.)

Low-Cal, Unsweetened beverage of choice

Water

 

Snack

Peanut butter

on Celery Sticks

Water

 

Dinner

Chicken Breast - Parmesan style

(Optional Can bread lightly if whole grain bread crumbs are used)

Fry in olive oil, cover with sauce and simmer

Marinara Sauce, add 1/2 can of canned spinach (drain well)

Sprinkle with Mozzarella & Parmesan Cheeses

Steamed Broccoli or Veggies of Choice

Unsweetened, low-cal beverage of choice

Water

 

Late Snack

Whole grain buttered toast

Tea or water

 

 

Wednesday

 

Breakfast

2 c. oatmeal with cinnamon

Sliced apple

Tea or Coffee

Water

 

A.M. Snack

1 piece of whole fruit

Handful of mixed nuts

Water

 

Lunch

Avacado Sandwich:  Whole Grain Bread (toasted optional)

Sliced Avacado, Tomato, lettuce and cheese with Mayo

Side Salad with dressing

Unsweetened beverage of choice

Water

 

Afternoon Snack

Broccoli tops and baby carrotts

dipped in ranch dressing

6-8 whole grain crackers

 

Dinner

Broiled Tuna or Swordfish Steak over mixed spinach salad

Red Onion, veggies of choice, few almonds

Vinaigrette Dressing

Whole Grain pita cut into wedges (spray with cooking spray and broil for 1 minute to add crunch)

Unsweetened, low-cal beverage of choice

Water

 

Snack

½ Peanut butter sandwich on whole grain bread

8 oz. Skim or Fat-Free milk

 

 

Use salad dressings that contain more monounsaturated fats such as olive oil and less corn syrup and sugar in the ingredient list.

 

Thursday

 

Breakfast

1 scrambled egg

on a 1 slice whole-grain toast

1 Slice of Lite Cheese eat open-faced

Fresh Orange Slices

Water

 

A.M. Snack

2 slices of cheese on

4 Rykrisp whole grain crackers

Water

 

Lunch 

2 Lettuce Roll-ups

Roll lunchmeat of choice with cheese, tomato and condiment in

2 Romaine Lettuce Leaves

Clear broth soup of choice

 

Snack

1 c. low-sugar yogurt with blueberries

and a handful of chopped nuts

 

Dinner

Chicken Fajita with lettuce, tomato, sliced avacado, olives and salsa

(Buy prepared marinated chicken or stir-fry in 1 tsp. olive oil

and a dash of taco sauce; Use whole-grain fajita or lawash roll-ups)

Unsweetened, low-cal beverage of choice

Water

 

Late Snack

½ peanut butter sandwich on whole grain bread

Cup of 2% Milk

Water

 

 

Friday

 

Breakfast

Scrambled Eggs with Cheese

Turkey Sausage

Coffee or Tea (black)

Water

 

A.M. Snack

1 medium piece of fruit of choice

 

Lunch

Scoop of Tuna Salad

Scoop of Cottage Cheese

Small Side Salad with low-cal dressing

Unsweetened low-cal beverage of choice

Water

 

Afternoon Snack

2 Slices of Cheese on

4 Whole Grain Crackers

Water

 

Dinner 

Sliced Turkey Breast

with 1/2 c. Lite Gravy

Fabulous Faux Mashed Potatoes (See Recipe below)

Steamed Green Vegetables of choice

Unsweetened beverage of choice

Water

 

Mashed Potatoes

1 Med head cauliflower florets

1 clove garlic

¼ c. mayonnaise

¼ t. salt

1 T chopped basil (fresh)

 

Boil cauliflower and garlic until tender, drain.  Blend in food processor, add mayo and salt until creamy.  Add butter-flavored sprinkles if desired.  Stir in basil and serve while warm.

 

Note:  Wherever you can substitute a sweet potato for regular potatoes or potato substitutes such as this will benefit your diet by adding fiber, vitamins and trace minerals that will boost your immune system. 

 

Late Snack

1 1/2 c. High-Fiber cereal (check sugar content)

8 oz. Skim or Fat-free milk

Water

 

 

Saturday

 

Breakfast

1 Low-sugar yogurt

Toss in fresh berries and nuts

Tea, Coffee

Water

 

Snack

Sliced Apple

Spread with Peanut Butter

Water

 

Lunch

BLT salad made w/Turkey Bacon (4 strips)

Tomato, sliced cucumbers

Whole grain pita ¼s (spray and broil for crispness,

or break up and use as croutons)

Unsweetened, low-cal drink of choice

Water

 

Afternoon Snack

Whole piece of fruit

Water

 

Dinner

Baked BBQ Chicken Breast

Baked Sweet Potato sprinkled with Cinammon

Steamed Broccoli or Brussel Sprouts (or greens of choice)

Unsweetened, low-cal drink of choice

Water

 

Late Snack

1 c. oatmeal with 2% milk

 

 

 

Sunday

 

Breakfast

2-3 Eggs over-easy with ham slices

1 slice whole grain toast with butter

Orange Slices

Coffee or Tea

Water

 

A.M. Snack

Bunch of Cherries (not maraschino)

4 Whole grain crackers

Water

 

Lunch

Veggie or Turkey Burger with lettuce, tomato, pickle, onions

Whole Grain Bun

Ketchup, mustard

Side Salad with low-cal dressing

Low-cal, unsweetened drink of choice

Water

 

Afternoon Snack

1 c. low-fat cottage cheese

with fresh or canned fruit (in water)

 

Dinner

4 oz. Baked or Broiled Tilapia or Mahi-Mahi

Homemade or lite Tartar Sauce (see recipe below)

Steamed green beans or vegetables of choice

1 c. Whole Grain Brown Rice dish

Unsweetened, low-cal beverage of choice

Water

 

Late Snack

1-2 c. whole grain cereal (low-sugar)

8 oz. Skim or Non-Fat Milk

 

 

 

Week 4 (Includes Fast Food Choices)

 

Monday

 

Breakfast 

Omelet with cheese and lots of veggies

Side of turkey bacon

Coffee, Tea

Water

 

A.M. Snack

Apple & peanut butter

Water

 

Lunch

Subways Adkins-Friendly Salad (under 15 carbs including dressing)

Unsweetened beverage of choice

Water

 

Afternoon Snack

Handful of Mixed Nuts

Water

 

Dinner

Lean Steak, smothered in sautéed onion & mushroom (saute in olive oil)

Steamed green beans or greens of choice

Zucchini Pancakes (see recipe above)

Unsweetened, low-cal beverage of choice

Water

 

Late Snack

1/2 Peanut butter sandwich on Whole Grain Bread

Coffee, Tea

Water

 

 

Tuesday 

 

Breakfast

Egg Salad Sandwich on whole grain bread

Coffee or Tea

Water

 

A.M. Snack

2 slices cheese

4 whole grain crackers

 

Lunch

McDonald's Grilled Chicken Salad with dressing (any variety - 11 carbs)

Ranch, Vinaigrette or Caesar Dressing (4 carbs)

Iced Tea or unsweetened drink of choice

Water

 

Afternoon Snack

Whole piece of fruit

 

Dinner

Grilled Chicken Breast Kabobs

(Skewer Chicken, Onions, Tomatoes, Green Pepper)

½ c. Whole Grain Brown Rice toss with vinaigrette dressing, spices

Unsweetened, Low-Cal beverage of choice

Water

 

Late Snack

1 slice whole grain toast with peanut butter

2% milk

Water

 

 

 

Wednesday 

Breakfast

2 c. oatmeal with 4 oz. Skim Milk

Berries tossed in

Coffee or Tea

Water

 

A.M. Snack 

Handful of Mixed nuts

Water

 

Lunch

Burger King 4 pc. Chicken Tenders Meal (10g. carb)

Side Salad w/vinaigrette (7g. net carbs)

Unsweetened, low-cal beverage

Water

 

Afternoon Snack

Handful of Mixed Nuts

Water

 

Dinner

Chicken Stirfry

Add a lot of veggies, bean sprouts

Toss with Almonds and lite stirfry sauce

Unsweetened, low-cal beverage of choice

Water

 

Late Snack

1c. Whole grain cereal (low-sugar)

2% Milk

Water

 

 

 

 

 

Thursday

 

Breakfast

4 Rykrisp Whole Grain Crackers

Spread with 2 Tbsp. Lite Cream Cheese

Orange Slices

Coffee, Tea

Water

 

A.M. Snack

1 whole piece of fruit

Water

 

Lunch

Arbys Low-carbys Giant Roast Beef (1g. carbs)

Unsweetend, low-cal drink of choice

Water

 

Afternoon Snack

Chopped Veggies in Ranch dip

Water

 

Dinner

Chicken Fajitas:

Cut up Chicken, onion sautéed in olive oil and taco seasoning,

Wrapped with avocado, lettuce, olives, salsa in whole grain fajita wraps

Unsweetened beverage of choice

Water

 

Late Snack

1/2 peanut butter sandwich on whole grain bread

Skim or 2% Milk

Water

 

 

Friday

 

Breakfast

Egg Sandwich (scrambled or over-medium eggs)

1 slice ham or Canadian bacon

1 slice cheese

On whole grain English muffin

Coffee or Tea

Water

 

A.M. Snack

1 whole fruit of choice

 

 

Lunch

KFC Meal: (17 carbs)

2 drumsticks or 1 breast (minus skin for 10 less carbs)

1 side of green beans

Unsweetened drink of choice

Water

 

Afternoon Snack

Bunch of cherries or strawberries

Water

 

Dinner

Large scoop of Tuna Salad over mixed greens, onion, tomato

Lightly Broiled Pita (spray with cooking oil for crunch)

Unsweetened, low-cal beverage of choice

Water

 

Late Snack

1 slice whole grain toast with butter

8 oz. skim milk

Water

 

 

 

Saturday 

 

Breakfast

Omelet filled with veggies of choice

Sprinkle with cheese

Grilled Turkey sausage links

Coffee, Tea

Water

 

A.M. Snack

1 low-sugar yogurt

Water

 

 

Lunch

1 lb. Bar Burger (restaurant of choice) without bun

Add all condiments, lettuce, tomato, onion

Cup of clear broth soup

Unsweetened, low-cal beverage of choice

Water

 

Afternoon Snack

Assorted chopped veggies with ranch dip

 

Dinner

Baked Chicken Breast covered with

Broccoli in Cheese sauce (can buy frozen)

Side Salad

Unsweetened, low-cal beverage of choice

Water

 

Late Snack

1/2 peanut butter sandwich on whole grain bread

 

 

Sunday

 

Breakfast

Oatmeal with cinnamon or fresh berries

¼ c. 2% or Skim milk (optional)

Coffee, Tea

Water

 

A.M. Snack

1-1/2 c. Cottage Cheese with canned peaches

(packed in water)

 

Lunch

Wendys Chicken BLT Salad (6 g. net carbs)

Reduced Ranch (5g.) or House Vinaigrette Dressing (8g. carbs)

Unsweetened, low-cal beverage of choice

Water

 

Afternoon Snack

Whole piece of fruit

2 whole-grain sesame breadsticks

 

Dinner

Turkey Meatloaf-- See recipe at end of Week 1.

Fabulous Faux Mashed Potatoes (see recipe in Week 3)

Steamed vegetables of choice

Unsweetened, low-cal beverage

Water

 

 

Late Snack

1 slice whole grain toast with butter

Water

 

Contact me at BodyAtWork@Wyan.org with any questions.