30-Day Menu

	Home \| Eating Plan Basics \| Nutrition Tips \| 30-Day Menu \| Food Diary/Calendar \| Shopping List

30-Day Healthy Eating Plan
30-Day Menu


If your goal weight requires significantly more or less than the prescribed diet plan offers, you will need to either add or subtract a snack or adjust 1-2 meals to compensate for the difference in calories. 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. Calories are the single most important factor in weight gain or loss. Be sure to eat foods closest to their natural state avoiding 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 fruits and vegetables as you want because the fiber will fill you up before calories become a concern. On the other hand, you'll want to eat smaller portions or 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. 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 calories you consume. The first step to improving your diet is to become aware of needed changes. Keeping a journal of your calorie intake will tend to keep you on track. You should also use a set of measuring cups and spoons for the first week. If you measure your food for just one week, you will be able to judge a serving from then on and will more easily be able to track how many calories you are taking in. **Also very useful are the Ziploc or Glad bowls that come in 1, 2 and 3 cup sizes. Makes measuring foods easy! 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 creamed coffees. Full-sugared 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. Take a multi-vitamin daily to add all the other nutrients you may not be getting from your diet.

Week 1 Day 1- Monday - 1,800 Calories Breakfast (300 Calories) 1 whole egg, 2 egg whites omelet (use no-cal cooking spray) Fill with veggies (broccoli, bell peppers, mushrooms, onions, etc. Sprinkle lightly with low-fat cheese 1 slice of whole-grain toast with lite butter or Butter Buds (butter-flavor substitute) Glass of water; cup of tea or black coffee A.M. Snack (200 Calories) 1 medium piece or 1-1/2 c. chopped fresh fruit 6-8 whole-grain crackers Lunch: (400 Calories) 2 slices of turkey, lettuce and tomato 2 slices of whole grain bread with 1 tsp. light Miracle Whip or Mustard 1 c. clear broth soup such as chicken, vegetable or minestrone 1 c. water; unsweetened drink of choice Afternoon Snack: (150 Calories) 2 c. light popcorn (unbuttered or sprinkle with butter buds to taste 1 c. water or sugar-free drink Dinner: (400 Calories) Baked chicken breast sliced over large salad of mixed dark greens and spinach (add as many vegetables as possible), mandarin oranges and raisins, sliced almonds. Light or low cal dressing of choice or vinegar & olive oil Whole grain roll with light butter (or none) 12 oz. of skim milk or drink of choice Large glass of water Late Snack (300 Calories) 1-1/2 c. of high fiber cereal 8 oz. Skim milk or Non-Fat Milk Water Tip: Late snack is optional. If you do not usually snack at night, you can add an extra 350 calories throughout the day. If you snack alot at night, cut out the afternoon snack and use it after dinner. 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 = 1,900 Breakfast (300 Calories): 1c. oatmeal with fresh berries tossed in 1 slice whole grain toast with 1 tbsp. natural peanut butter 8 oz. Skim Milk Tea or Coffee (black) Water A.M. Snack (250 Calories) Fruit salad (Mix of strawberries, canteloupe, melon & grapes) Handful of favorite nuts Water Lunch (400 Calories) 3 oz. Tuna Salad (lite Miracle Whip) in whole-grain pita with lettuce tomato & sprouts 2 handfuls of Baby Carrots with 2 Tb. Lite Ranch Dip 1 c. of water; Unsweetened drink of choice Afternoon Snack (200 Calories) 1 Orange 6-8 Whole grain crackers Water Dinner (500 Calories) 2 c. whole grain spaghetti noodles 1 c. marinara sauce 1 slice whole grian bread brushed lightly with olive oil, (add a little garlic salt & broil for healthy garlic bread) Fresh steamed green beans or canned (low-salt) Unsweetened Iced Tea with lemon Large glass of water Late Snack (250 Calories) Strawberry-Banana Smoothie 12 oz. Skim Milk, 5-6 strawberries, 1 banana; blend. Wednesday = 1,800 Breakfast (350 Calories) 1 medium size whole-grain bagel with 2 tsp. light cream cheese Orange slices (one orange) Skim Milk, Tea or Coffee (black or use light creamer) Water A.M. Snack (200 Calories) Low-fat, low sugar yogurt with blueberries tossed in Few whole grain pretzels Water Lunch (450 Calories) Chicken Breast with lettuce and tomato on 2 slices whole grain bread 1 tsp. Light Miracle Whip or Lite Ranch as a condiment 1c. Clear broth soup (vegetable, cabbage, won ton) Unsweetened drink of choice Water Afternoon Snack (150 Calories) 1c. low-fat cottage cheese with pineapple chunks (subsitute any fruit in water) Water Dinner (400 Calories) 1 Medium slice Veggie PIzza (if homemade, use low-fat cheese) Small side salad with low-cal dressing Unsweetened drink of choice Water Late Snack (250 Calories) 6-8 whole grain crackers (or low-salt saltines) Spread each lightly with peanut butter (1 Tbsp. total) Tea or Skim Milk Water Thursday = 1,850 Breakfast (350 Calories) 1 Scrambled egg between a whole grain English muffin 1 slice Healthy Choice ham (ketchup optional) Orange slices or Fresh squeezed orange juice Water A.M. Snack (200 calories) 1 c. Home made Trail Mix (Whole grain cereal, peanuts, almonds, sunflower seeds, raisins) Water Lunch (450 Calories) 2 c. Hearty Vegetable or Minestrone Soup 6 Saltine Crackers 1 Apple sliced and dipped in peanut butter (2 Tbsp. max.) Unsweetened drink of choice Water Afternoon Snack (150 Calories) Low-Fat Yogurt with fresh berries Water Dinner (400 Calories) 2 c. Chicken & Vegetable Stirfry: Use cooking spray, lite soy sauce, stir-fry sauce and lots of your favorite vegetables) over 1 c. whole-grain rice Water and unsweetened drink of choice Late Snack (300 Calories) 1-1/2 c. high-fiber, low sugar cereal 8 oz. Skim or Non-fat Milk Water Friday = 1,800 Breakfast (350 Calories) 2 Slices whole grain toast with one slice of light American or Swiss cheese and tomato slices Fresh squeezed orange juice or orange slices Water A.M. Snack (200 Calories) 1 Tbsp. Peanut butter on 1 slice whole grain bread Water Lunch (450 Calories) 4 oz. Turkey or Veggie Burger topped with vegetables of choice (lettuce, tomato, onion, pickes, etc.) Whole grain bun 8-10 Baked Lays Potato Chips Nectarine or fresh fruit of choice Water Afternoon Snack (150 Calories) (2)--8" Sesame seed breadsticks (sesame seeds pack nutrients) 1 c. Cut up Kiwi fruit or Watermelon chunks Water Dinner (400 Calories) Baked BBQ skinless chicken breast or 2 skinless drumsticks 4 Potato wedges (baked); lightly salted (ketchup or BBQ sauce optional) Side Salad with low-cal dressing or vinegar and oil Low Cal bevergage of choice Water Late Snack (300 Calories) 1-1/2 c. high-protein, fiber cereal 8 oz. skim milk or Non-fat milk Water Saturday = 1,750 Breakfast (350 Calories) 2 c. Instant oatmeal with real apple chunks & cinnamon 8 oz. Skim Milk (optional) Water Tea or Coffee A.M. Snack (200 Calories) 1/2 Whole grain English muffin with 1 tsp. low-sugar fruit spread Banana Water Lunch (450 Calories) Chicken or Turkey lunchmeat (2 slices) on whole grain roll with lettuce, tomato, sprouts (or try cucumbers) Light Miracle Whip or low-fat condiment of choice (ketchup, mustard) 1 c. Vegetable Soup 1 whole fruit of choice Water Unsweetened Iced Tea (or drink of choice) Afternoon Snack (200 Calories) 1/2 c. Fat free Bean Dip mixed with 1/2 c. Salsa. Heat in microwave 12 tortilla chips (whole grain or baked preferred) Dinner (400 Calories) 3 oz. Extra Lean Steak - Broiled Baked Sweet Potato lightly sprinkled with cinnamon & brown sugar OR eat a regular baked potato with ketchup or steak sauce instead of butter & sour cream Side Salad with low-cal dressing Unsweetened drink of choice Water Late Snack (150 calories) 2 c. unbuttered popcorn (use butter buds instead) Water, Ice Tea Tip: Order your salad dressing "on the side" and dip your fork into it before piercing your lettuce. Saves calories! Sunday = 1,900 Breakfast (350 Calories) 1egg, 2 whites omelet with lots of veggies, a few bacon bits & sprinkle of lite cheese 1 slice whole grain toast with 1/2 tsp. light butter (or fruit spread) 10 oz. fresh-squeezed orange juice or whole orange Water Tea-Coffee A.M. Snack (200 Calories) Handful of baby carrotts and broccoli dipped in lite Ranch 6-8 whole grain crackers Lunch (400 Calories) 2 slices of Ham (Healthy Choice preferred) 1 slice lite Swiss or American cheese 2 slices whole grain bread, lettuce, tomato Mustard (or use no fat condiment of choice) 1 pickle 1 c. vegetable soup (or clear broth soup of choice) Afternoon Snack (250 Calories) 2 cups of fresh cut watermelon or mixed melons Handful of mixed nuts Dinner (400 Calories) 4 oz. Turkey Meatloaf (recipe below) 1 c. Mashed Potatoes (make with chicken broth instead of milk and butter) Low-fat chicken gravy Steamed green vegetable of choice (green beans, broccoli, asparagus) Water Low-cal beverage of choice Late Snack (300 Calories) 1-1/2 c. high fiber cereal (at least 4 grams per serving) 8 oz. skim milk Turkey Loaf: 1 lb. lean ground turkey 1 egg whites 1 c. bread crumbs 1/2 c. ketchup sauteed finely chopped vegetables (carrots, mushrooms, red pepper, onion) (saute' in cooking spray and just a drop of olive oil) Mix all ingredients, shape into loaf, cover top with more ketchup Bake in 350 oven for 45-60 minutes Week 2 Monday = 1,750 Breakfast (350 Calories) 2 c. High-fiber cereal (at least 4 grams per serving) 8 oz. Skim Milk 1 C. Apple Sauce (use natural or low-sugar) Coffee, Tea Water A.M. Snack (200 Calories) 1 medium nectarine or peach 6-8 whole grain crackers Water Lunch (400 Calories) Large Plate of dark green lettuce & spinach with all your favorite veggies Cubed chicken breast (3 oz.) Whole grain roll 4 Tbsp. Low-cal dressing of choice Water Low-cal unsweetened drink of choice) Afternoon Snack (200 calories) Fat-free Yogurt with fresh fruit and a few chopped nuts tossed in Dinner (350 Calories) 4 oz. Grilled or Broiled Salmon with fresh lemon Homemade tartar sauce (pickle relish & light Miracle Whip--2 Tbsp.) Steamed or grilled vegetables (season to taste) (If grilled, drizzle with 1 tsp. olive oil--add 100 calories) Late Snack (250 Calories) 12 oz. Skim Milk with 1scoop of protein powder (vanilla or chocolate) add 4 strawberries, 1 banana, raspberries (optional); mix in blender Tuesday = 1,900 Breakfast (400 Calories) 2 Slices whole grain toast with 2 Tbsp. peanut butter 1 Orange Water Tea, Coffee A.M. Snack (250 Calories) 2 c. sliced melon/canteloupe/honeydew 6-8 whole-grain crackers Lunch (350 Calories) 3 oz. Chicken breast sandwich On whole grain bun, lettuce, tomato, Lite Miracle Whip 1 Apple or whole fruit of choice Water Iced Tea or Unsweetened drink of choice Afternoon Snack (200 Calories) Medium Banana 2 Graham cracker squares Dinner (350 Calories) Lien Cuisine of Choice (300 calories or less) Side Salad with low-cal dressing Unsweetened beverage of choice Water Late Snack (300 Calories) 1-1/2 c. high-fiber cereal 8 oz. Skim Milk Water Wednesday = 1,750 Breakfast (350 Calories) 1 c. Oatmeal with 1/2 sliced banana 8oz. Skim milk 1 Slice whole grain toast with low-sugar preserves Water Tea or Coffee A.M. Snack (200 Calories) 1-1/2 c. Homemade Trail Mix (nuts, raisins, Bran Chex, pretzels) Water Lunch (350 Calories) 2 c. Hearty Chicken Soup (4 saltines = add 50 calories) 5 Medium sliced strawberries Whole grain roll Water Unsweetened, low-cal drink of choice Afternoon Snack (150 Calories) Low-fat Yorgurt with fresh berries Water Dinner (450 Calories) 2 c. whole-grain spaghetti with 1 c. lean meat sauce (use ground sirloin mixed with ground turkey) Fresh steamed or canned green beans Iced Tea (or unsweetened drink of choice) Water Late Snack (250 Calories) 8 oz. Low-Fat frozen yogurt with 1/2 banana, 4 strawberries; mix in blender Thursday = 1,875 Breakfast (450 Calories) 2 c. whole grain, high fiber cereal (more than 4 grams per serving) 10 oz. Fat-free or skim milk Orange slices or fresh squeezed juice Water Coffee A.M. Snack (125 Calories) Vegetable Cup-a-Soup 2 breadsticks (or 4 saltines) Lunch (400 Calories) Egg Salad Sandwich made with Light Miracle Whip on Whole Grain Bread Bunch of grapes Water Drink of Choice (low-cal, unsweetened)] Afternoon Snack (250 Calories) Handful of mixed nuts or trail mix Water Dinner (400 Calories) 2 Homemade Grilled Chicken Soft Tacos without cheese (Buy prepared marinated chicken or stirfry with cooking spray and dash of taco sauce) Lettuce, Tomatoes, Salsa 2 T. Black Bean Dip mixed with 4 T. Salsa 10-12 Torilla Chips (baked or whole grain preferred) Water Unsweetened drink of choice Late Snack (250 Calories) 2 Graham Cracker squares Small banana 8 oz. Skim milk Water Friday = 1,750 Breakfast (250 Calories) 1/2 peanut butter sandwich (1 Tbsp. Peanut Butter on 1 slice whole grain bread) Pear or Apple Water Coffee or Tea A.M. Snack (250 Calories) 1 c. Low-Fat cottage cheese with Peaches (packed in water) or fresh berries tossed in Lunch (400 Calories) 1 Medium Slice Veggie Pizza Side Salad with low-cal dressing (lots of fresh veggies) Water Low-Cal, Unsweetened drink of choice Afternoon Snack (200 Calories) 2 c. Mixed Melon Chunks 6 Whole Grain Crackers Dinner (500 Calories) 4 oz. Very Lean Steak broiled or grilled Baked Potato with Ketchup or steak sauce as a condiment 1/2 c. Vegertarian baked beans 1 Slice whole grain bread with lite or no spread Late Snack (250 Calories) 2 low-sugar Oatmeal Raisin Cookies 8 oz. Skim Milk Water Saturday = 1,850 Breakfast (400 Calories) 1 scrambed egg between a whole grain English Muffin 1 slice of deli ham Fresh squeezed orange juice or orange slices Water Coffee, Tea A. M. Snack (200 Calories) Chopped veggies in 1/4 c.fat-free Ranch dressing Water Lunch (450 Calories) 1 c. of Minestrone or Bean Soup 3 oz. Tuna Sandwich made with Light Miracle Whip On 2 slices whole grain bread Water Low Cal, Unsweetened drink of choice Afternoon Snack (250 Calories) Fruit Salad (make with chopped fruits, handful of nuts) Mix with 2 T. fat-free yogurt or Free Cool-Whip Dinner (300 Calories) 2 cups Chicken Stirfry (sauteed in 1 tsp. olive oil & cooking spray to supplement) Broccoli, Zuchini, Bean Sprouts, Mushrooms (add as many different veggies as you want) 1 Tbsp. Lite Soy Sauce 1 Tbsp. Stirfry Sauce (add little bits of water as needed to steam veggies on top of chicken, then stir in) Water Beverage of Choice (low-cal, unsweetened) Late Snack (300 Calories) 1-1/2 c. High-fiber cereal 8 oz. skim milk Water Sunday = 1,800 Breakfast (350 Calories) 1 egg, 2 egg-whites omelet with veggies and a sprinkle of lite cheese 1 slice whole-grain toast with lite butter or fruit spread (low-sugar) 1 Fresh fruit of choice Water Coffee, Tea A.M. Snack (200 Calories) 1/2 peanut butter sandwich (1 Tbsp. peanut butter & 1 slice whole grain bread) Water Lunch (400 Calories) 2-1/2 c. bowl of chili or Minestrone or Bean Soup 6 Saltines Side Salad with low-cal dressing Water Unsweetened, low-cal drink of choice Afternoon Snack (150 Calories) 2 c. unbuttered popcorn (use butter buds or low-fat substitute) see below Drink of choice (low-cal) Water Dinner (350 Calories) Grilled or broiled salmon or mackerel with fresh lemon slices Homemade tartar sauce (pickle relish & Lite Miracle Whip--2 Tbsp) Steamed or grilled veggies of choice (if grilled, drizzle with 1 tsp olive oil and add 100 calories) Water Drink of choice (low-cal) Late Snack (250 Calories) 12 oz. skim or non-fat milk in blender with: 4 strawberries, 1 banana, rasperries (optional) 1 Tbsp. chocolate protein powder; mix. Watch for trans-fats in butter substitutes, trans-fat contains hydrogen and is not good for your health. It is not required yet to be listed on the nutrition label, however, if the fat content is 5 (for instance) and the saturated is 0 and mono saturated is 0, then it is all trans-fat--avoid it. Week 3 Monday - 1,800 Breakfast (300 Calories) 2 Oatmeal Pancakes See Recipe below with 1/4 c. Lite or Sugar-Free Syrup Blueberries (can be added to batter) Tea or Coffee Water Snack (250 Calories) 1c. Homemade Trail Mix (Whole grain cereal, peanuts, sunflower seeds, raisins, pretzels) Water Lunch (350 Calories) Sliced Chicken Breast over mixed dark greens Low-Cal Dressing (limit to 1/4 cup) Whole Grain Roll 1 piece whole fruit of choice Water Snack (200 Calories) Fat-Free Frozen Yogurt with sliced berries and a few chopped nuts Dinner (400 Calories) 4 oz. Turkey or Veggie Burger on Whole Grain bun Add veggies: lettuce, tomato, onion, pickle low-fat condiments (ketchup, mustard) Baked Sweet potato and white potato wedges Low-Cal, Unsweetened drink of choice Water Snack (300 Calories) 1-1/2 c. high fiber cereal 8 oz. skim milk Oatmeal Pancake Recipe: 1/2 c. instant uncooked oatmeal 1/4 c. flour 6 egg whites 1/2 c. skim milk 1 scoop vanilla protein powder Non-Fat cooking spray Lite or Low-sugar syrup Tuesday - 1,900 Breakfast (350 Calories) 1 egg, 2 egg-white omelette Fill with veggies Sprinkle with lite cheese 1 Slice whole-grain toast Coffee, Tea Water A.M. Snack (200 Calories) 1 fresh fruit of choice 6-8 whole grain crackers Lunch (400 Calories) Tuna salad (with lite Miracle Whip) 2 slices whole grain bread, lettuce tomato Cup of clear broth soup (chicken, vegetable, cabbage, etc.) Low-Cal, Unsweetened beverage of choice Water Snack (250 Calories) 2 Tbsp. Homemade nut spread (recipe below) or use peanut butter on 1 slice whole grain bread Water Dinner (450 Calories) 3-4 oz. Chicken Breast - parmesan style Marinara Sauce, add 1/2 can of canned spinach (drain well) Sprinkle with Lite Mozzarella & Parmesan Cheeses 1 Whole Grain Roll Steamed Broccoli or Veggies of Choice Unsweetened, low-cal beverage of choice Water Late Snack (250 Calories) Protein Smoothy: 1 scoop protein powder 8 oz. Skim or Fat-Free Milk Frozen Strawberries Banana Nut Spread Recipe: (Mix in food processor) 1 c. walnuts 1 spoon honey dash of cinammon Can use like peanut butter, but it contains less fat and calories Wednesday - 1,750 Breakfast (300) 2 c. oatmeal with cinammon Sliced apple Tea or Coffee Water A.M. Snack (250) Mixed cubed melon (watermelon, canteloupe, honeydew) Handful of mixed nuts Water Lunch (350) 1-1/2 c. Minestrone or Bean Soup 4-6 Saltines or whole grain bread Side Salad with low-cal dressing Unsweetened beverage of choice Water Afternoon Snack (250 Calories) Broccoli tops and baby carrotts dipped in low-cal ranch dressing 6-8 whole grain crackers Dinner (350 Calories) 4 oz. Broiled Tuna Steak over mixed spinach salad Mandarine Oranges, Beets, veggies of choice, few almonds Low-Cal Raspberry Viniagrette 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 (250 Calories) 1 c. high-fiber cereal 8 oz. Skim or Fat-Free milk Kraft "Light Done Right" dressings give you all the taste with less than half the calories and fat of full-cal dressings. Thursday - 1,700* Breakfast (350 Calories) 1 scrambled egg on a 1 slice whole-grain toast 1 Slice of Lite Cheese Fresh-squeezed Orange Juice or Orange Slices Water A.M. Snack (250 Calories) 1/2 peanut butter & jelly sandwich on 1 slice whole-grain bread Water Lunch (400 Calories) 2 Slices of Healthy Choice Ham 1 Slice Lite Cheese 1 Whole Grain Roll or 2 Slices Whole Grain Bread Lettuce, Tomato, low-fat condiments 1 Cup of clear broth soup of choice Snack (250 Calories) 1 c. frozen yogurt with blueberries and a handful of chopped nuts Dinner (400 Calories) 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 (250 Calories) 1 banana 2 graham cracker squares 8 oz. Milk Water Friday - 1,850 Breakfast (400 Calories) 2 slices of whole grain toast with 2 tbsp. Peanut Butter (or Nut Spread; recipe on Tuesday menu) Coffee or Tea (black) Water A.M. Snack (250 Calories) 1 medium piece of fruit of choice 1/2 c. homemade trailmix (high-fiber cereal, raisins, almonds, nuts, pretzels) Lunch (300 Calories) 1c. Chili or Bean Soup 4 Saltines Small Side Salad with low-cal dressing Unsweetened low-cal beverage of choice Water Afternoon Snack (200 Calories) 1 c. Low-fat cottage cheese With handful of sunflower seeds tossed in Water Dinner (400 Calories) 4 oz. Sliced Turkey Breast (2 slices medium thickness) with 1/2 c. Lite Gravy Small Baked Potato (use butter buds or gravy) Steamed Green Vegetables of choice Unsweetened beverage of choice Water Late Snack (300 Calories) 1 1/2 c. High-Fiber cereal 8 oz. Skim or Fat-free milk Water Saturday - 1,750 Breakfast (350 Calories) 2 c. High Fiber/Low Sugar Cereal Toss in fresh berries 10 oz. Skim or Fat-Free Milk Tea, Coffee Water Snack (250 Calories) Sliced Apple Spread with Peanut Butter Water Lunch (400 Calories) BLT made w/Turkey Bacon (4 strips) Lettuce, Tomato, Lite Miracle Whip 2 Slices Whole Grain Bread Sliced Cucumbers Unsweetened, low-cal drink of choice Water Afternoon Snack (100 Calories) Large Banana Water Dinner (450 Calories) Baked BBQ Chicken Breast Baked Sweet Potato sprinkled with Cinammon (Or Baked Regular Potato--use Butter Buds to taste) Steamed Broccoli or Brussel Sprouts (or greens of choice) Unsweetened, low-cal drink of choice Water Late Snack (100 Calories) 2 c. tomato soup (made with 1/2 Fat Free Milk & 1/2 Water) Sunday - 1,775 Breakfast (350 Calories) 1 whole egg and 2 egg whites scrambled 2 slices turkey bacon 1 slice whole grain toast with lite butter Orange Slices or fresh squeezed Orange juice Water A.M. Snack (125 Calories) Bunch of grapes 4-6 Whole grain crackers Water Lunch (350 Calories) 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 (200 Calories) 1 c. low-fat cottage cheese with fresh pineapple chunks Dinner (450 Calories) 4 oz. Baked or Broiled Salmon or Mackerel 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 (300 Calories) Medium Banana Spread with 1 Tbsp. Peanut Butter 8 oz. Skim or Non-Fat Milk Week 4 (Includes Fast Food Choices) Monday - 1,850 Breakfast (300 Calories) 1-1/2 c. High-Fiber cereal 8 oz. Skim Milk Water A.M. Snack (150 Calories) Peach, Pear or Apple 2 Whole grain sesame breadsticks Water Lunch (600 Calories) Pizza Hut Personal Sized Veggie Pizza or 2 Med Slices Deep Dish Veggie Pizza Unsweetened beverage of choice Water Afternoon Snack (100 Calories) Pineapple, Kiwi, Raspberries, Strawberries Mixed with 2 Tbsp. Fat-Free Cool Whip Topping Dinner (450 Calories) 3 oz. Lien Steak 1 c. Whole Grain Pasta (toss with 1 tsp. olive oil & parmesan cheese to taste) Side Salad with low-cal dressing, lots of veggies Unsweetened, low-cal beverage of choice Water Late Snack (200 Calories) 1/2 Peanut butter sandwich (1 Tbsp.) 1 Slice Whole Grain Bread 1 Medium Banana Coffee, Tea Water Tuesday = 1,750 Breakfast (350 Calories) 1 egg & 2 whites scrambled 2 slices of turkey bacon 1 slice whole grain toast w/small dab of butter (or use butter buds) Coffee or Tea Water A.M. Snack (100 Calories) Bunch of grapes 4 whole wheat crackers Lunch (500 Calories) McDonald's: 1 Regular Hamburger (280) 1 Small order Fries (210) Iced Tea Water Afternoon Snack (200 Calories) 1 c. Homemade trial mix Dinner (400 Calories) 3 oz. Broiled or Baked Salmon w/Lemon & Dill 1/2 c. Brown Rice mixed with chopped sauteed onions and bell peppers Steamed Green vegetable of choice Unsweetened, Low-Cal beverage of choice Water Late Snack (200 Calories) Banana with 1 Tbsp. Peanut Butter Water Wednesday - 1,750 Breakfast (250 Calories) 2 c. oatmeal with 4 oz. Skim Milk Berries or sliced banana tossed in Coffee or Tea Water A.M. Snack (150 Calories) Fat-free Yogurt Mix in 1 scoop Vanilla Protein Powder Lunch (450 Calories) Subway: Turkey Breast or Turkey & Ham or Roast Beef Sub with No Cheese Load on the veggies Small Bag of baked Lays chips Unsweetened, low-cal beverage Water Afternoon Snack (150 Calories) Assorted chopped veggies in Fat-Free Ranch dip 4-5 whole grain crackers Water Dinner (250 Calories) 2 c. Chicken Stirfry Add alot of veggies, bean sprouts Toss with Almonds Unsweetened, low-cal beverage of choice Water Late Snack (300 Calories) 2 Slices whole grain toast with natrual fruit spread 8 oz. Skim or low-fat milk Water Thursday - 1,750 Breakfast (250 Calories) Whole-grain bagel 1 Tbsp. Lite Cream Cheese Orange Slices or fresh squeezed orange juice Coffee, Tea Water A.M. Snack (150 Calories) 1 whole fruit, nectarine or peach 4-6 whole grain crackers Water Lunch (400 Calories) 2 1/2 c. Hearty Chicken Soup 6 saltines Side Salad with low-cal ranch Unsweetend, low-cal drink of choice Water Afternoon Snack (200 Calories) Frozen Yogurt Blueberries and handful of chopped nuts tossed in Water Dinner (450 Calories) Taco Bell 1 regular taco - (170) 1 bean burrito - (280) Unsweetened beverage of choice Water Late Snack (300 Calories) 1/2 peanut butter and jelly sandwich 10 oz. Skim Milk Water Friday - 1,900 Breakfast (300 Calories) 2 Oatmeal Pancakes (see recipe above) 1/4 c. Lite or low-sugar syrup Handful of raspberries (can add to the batter) Coffee or Tea Water A.M. Snack (350 Calories) Fruit Smoothy 12 oz. Orange Juice 5 frozen strawberries 1 medium banana mix in blender Lunch (350 Calories) Burger King Value Menu: Chili (200) Side Salad w/fat-free Italian dressing (70) Baked Potato - Plain (80) (pour chili over potato, or use ketchup as a low-fat condiment instead of butter and sour cream) Unsweetened beverage of choice Water Afternoon Snack (150 Calories) 2 c. Melon cuts (watermelon, canteloupe, honeydew) 4-6 whole grain crackers Water Dinner (450 Calories) 2 c. Whole Wheat Spaghetti with Marinara Sauce Add sauteed mushrooms, green and red peppers, onions, garlic and any other veggies of choice. (saute in 2 tsp. olive oil and cooking spray) 1 sl. whole wheat Garlic toast (brush bread lightly with olive oil and sprinkle with garlic salt, broil for 1 min.) Unsweetened, low-cal beverage of choice Water Late Snack (300 Calories) 1 1/2 c. High-Fiber cereal 8 oz. skim milk Water Saturday - 1,700 Breakfast (300 Calories) 1 egg-2 egg white omelette Fill with veggies Sprinkle lightly with low-fat cheese 1 slice whole grain toast w/ butter buds or lite butter Coffee, Tea Water A.M. Snack (200 Calories) 1 c. Homemade Trail Mix Water Lunch (300 Calories) Large Salad of mixed dark greens Low-cal dressing of choice 1/2 Tuna Salad Sandwich made with Lite Miracle Whip on 1 slice of whole grain bread (or place tuna salad on salad greens instead and substitute bread for 1 whole grain roll) Unsweetened, low-cal beverage of choice Water Afternoon Snack (75 Calories) McDonald's Frozen Yogurt with cone Dinner (550) Wendy's Grilled Chicken Sandwich without mayo (300 Calories) Lettuce, tomato Use lite mayo or low-fat ranch as a condiment (25) Small Chili (200 Calories) Unsweetened, low-cal beverage of choice Water Late Snack (150 Calories) 2 graham cracker squares 1 med banana Water Sunday - 1,800 Breakfast (400 Calories) Egg Sandwich: 2 slices whole grain toast 1 slice lite american cheese 1 Egg slightly scrambled Orange slices or fresh-squeezed orange juice Water A.M. Snack (150 Calories) 1-1/2 c. Cottage Cheese with canned peaches (be sure packed in water, not syrup--if syrup, rinse) Lunch (390 Calories) Kentucky Fried Chicken (KFC): 1 Chicken Breast or 2 drumsticks, remove skin (225) 1 Side of greens (45) 1 Side of mashed potatoes & gravy (120) Unsweetned, low-cal beverage of choice Water Afternoon Snack (150 Calories) Whole piece of fruit 2 whole-grain sesame breadsticks Dinner (350 Calories) Turkey Meatloaf-- See recipe at end of Week 1. Baked Potato or Sweet Potato (preferred) Whole Grain Roll Steamed vegetables of choice Unsweetened, low-cal beverage Water Late Snack (300 Calories) 1 1/2 c.High fiber cereal 8.oz Skim or Fat-Free Milk Water Food Tips: Use one day to chop and bag veggies to take with you or to use in recipes for the entire week. Keep foods cool while on the road by taking along a thermos with a few ice cubes in the bottom. Store food in individual baggies in the thermos to keep fresh. Buy natural fruit spreads in place of full-sugared jellys and jams. Prepare and store several chicken breasts one day of the week to use on sandwiches and on salads througout the week. See the Shopping List page for more information and a good high-fiber cereal comparison. More Information about Weight Loss: Once you adjust your calorie intake, your body will slowly adjust to it as well. Over a period of time, usually after 6 months, your metabolism will slow down to meet your lowered calorie demand. This is called reaching a "plateau". If this happens to you, remember that up and down flucutation in daily calories can keep the metabolism from slowing (although physical activity is highly recommended for this purpose as well as the many other health benefits). In other words, eat more calories on one day and less on the next and so on, as in the example below:

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