Monday		Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast		Breakfast	Breakfast	Breakfast	Breakfast	Breakfast	combine:
Pancake		Smoothie blend	Breakfast tortilla	Shake	Breakfast Select	Scrambled egg	1 carbs
1c whole wheat flour		1c soy,1-2% or skim milk	1 wheat tortilla	1c soy,1-2% or skim milk	3 boiled eggs; no yolk	11/2 egg (1Tbs olive oil)	2 protein
3/4c 2% milk		1Tbs whey protein power	1/2 c red beans	or 1c of apple juice	2 Tbsp walnuts 1/2 sliced apple	1slice  wheat bread	1 fat
1 Tbsp oil / 1 egg		1c strawberies	1/2c black beans	1/2 ripe banana	1/2 cup strawberries	1/2c of broccoli steamed	from the
1Tbsp honey		6 cashews as a snack	2 Tbs shredded cheese	1c strawberries	1 slice whole wheat bread	1/2c small red beans, herbs	breakfast
1 Tbsp baking powder		8oz of filtered water	1Tbs walnut	serve with 2 macadamia	8oz of filtered water	1/2c of stawberries	plan
cinnamon and vanilla			8oz of filtered water	nuts 8oz of filtered water		8oz filtered water
Lunch		Lunch	Lunch	Lunch	Lunch	Lunch	Lunch
Chicken salad		Tuna pocket	Lintel soup	Turkey wrap	4-5oz steak or beef	Easy meal	Make your
4-5oz grilled/streamed		4-5oz tuna salad (2Tbs lite	2c of cooked lintels soup	1 large wheat tortilla	1/2c steamed broccoli	4-5oz chicken breast	own meal
chicken,  2c lettuce		mayo, 1/2 stick celery	(lintel,carrots,celery,	4-5 oz turkey meat	1/2c stream carrot	1 slice multi grain bread	from the
1/4 tomato diced		chopped, pinch alfalfa	olive oil, herbs & spices)	1/4c tomato	1/2c steamed articoke	3 leaf of lettuce	lunch
1/4 cucumber		sprouts, 1/8c raisin)	serve: with large salad	1/4c onion	1/2c cooked brown rice	2 slices of tomato	menu
1/4 green or red pepper		1 pita bread	(2c spring mix,1/4 tomato	1c lettuce chopped	1Tbs steak sauce	1/4 cup cottage cheese
1/2c red beans		8oz filtered water	1c broccoli,1/4cucumber	1slice of avocado	8oz filtered water	1/2 of an apple
1/2c black beans			2Tbs  dressing)	serve with 2Tbs mild		8oz filtered water
2Tbs salad dressing			8oz filtered water	sauce
8oz of filtered water				8oz filtered water		Snack
Snack		Snack	Snack	Snack	Snack	I peach	Snack
1Tbs peanut butter		1small carrot	1/4c blueberries	1oz of cheese	1 kiwi	10 peanuts	Pick 2 items
1or 2 celery stick		1/2 apple	1/2c plain yogurt	1/2c grapes	5 almond	8oz filtered water with	from the
8oz of filtered water		8oz filtered water  with	8oz filtered water with	8oz filtered water with	8oz filtered water with	1tbs lemon	snack
with 1tbs lemon		1tbs lemon	1tbs lemon	1tbs lemon	1tbs lemon	Dinner	menu
		Dinner				Meatless chili
Dinner		Spaghetti	Dinner	Dinner	Dinner	saute: 1/4c onion,1green-	Dinner
Grill or baked fish		1c wheat or multi grain	Steamed fish	Shrimp	Restaurant night	pepper,2 chopped garlic,	Make your
4-5oz fresh fish (salmon		cooked spaghetti	4-5oz Orange roughy	4-5 oz cooked, grill or	choose your meal	cumin,chili power, oil	own meal
tuna, halibut, tilapia, cat fish)		1/2c of meat/less sauce	1/2c steamed squash	bake shrimp	according to the nutrition	crushed red pepper,	from the
saute:1/2c Zuccini, 1/2c		serve with small spinach	1/2c steamed cauliflower	1med baked red potato	meat: protein 3oz	add: 1c tomato chopped,	dinner
onion, 1/2c mushroom in		salad (2c spinach,1/4c	1c steamed cabbage	saute: 11/2c asparagus	Starch:Carbs 1c	1/2c black beans	menu
1Tbs olive oil with herbs		tomato,1c brocilli,1tbs	I Tbs avocado	spears,1/4c onion,1/4c	Vegetables: Fiber 11/2c	1/2c kidney beans
serve with a small		sunflower seed, 2Tbs	1tbs olive oil and herbs	red peper,1/2c mushroom	Oils:Fats 1Tbs	add: fresh cilantro
salad and 2-3 crackers		dressing	8oz filtered water	in 2 tbs olive oil w/ herbs	Fuel: 8-10oz water	1/2c cheese
8oz filtered water		8oz filtered water	1100-1200 kcal	8oz filtered water	1200-1300 kcal	8oz filtered water
1100-1300 kcal		1200-1300 kcal		1100-1200 kcal		1100-1200 kcal