Day number 1
Breakfast
1 Cup Skim Milk
1 Orange, medium
1 Cup Cheerios Cereal
Morning Snack
1 Cup Cantaloupe Melon
Lunch
Mozzarella-Stuffed Turkey Burgers
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Skim Milk
Afternoon Snack
2 Tablespoons Prepared Hummus
4 Ounces Carrot Sticks
Dinner
Roasted Pork Tenderloin
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Spinach
1 Teaspoon Butter, salted
3/4 Cup Fresh Pineapple
Day number 2
Breakfast
1 Cup Skim Milk
1/2 Banana, small
3/4 Cup Bran Flakes Cereal
Morning Snack
1 Ounce Low Fat Cheddar Cheese
1 Whole-Grain Rice Cake
Lunch
Warm Chicken Sausage & Potato Salad
1 Whole-Wheat Pita Bread, small
1 Tablespoon Prepared Hummus
1 Cup Strawberries
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Sesame-Orange Shrimp
1/2 Cup Cooked Couscous
1 Cup Steamed Broccoli
2 Apricots
Day number 3
Breakfast
2/3 Cup Hot Oatmeal
1 Cup Skim Milk
1/2 Cup Blueberries
Morning Snack
1 Apple, small
Lunch
8 Ounces Reduced Sodium Minestrone Canned Soup
Artichoke & Ripe Olive Tuna Salad
1 Whole-Wheat Roll
1 Ounce Low Fat Cheddar Cheese
Afternoon Snack
1 Cup Fresh Pineapple
Dinner
Herb & Onion Frittata
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Skim Milk
1 Nectarine, medium
Day number 4
Breakfast
1 Cup Skim Milk
1 Kiwi
1 Cup Cheerios Cereal
Morning Snack
1 Ounce Almonds, salted
1 Tablespoon Raisins
Lunch
BBQ Chicken Sandwich
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Afternoon Snack
1 Cup Blackberries
Dinner
Peppercorn-Crusted Beef Tenderloin
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Asparagus
1/2 Cup Nonfat Strawberry Frozen Yogurt
Day number 5
Breakfast
1 Scrambled Egg
2 Slices Reduced-Calorie Oatmeal Bran Bread
2/3 Cup Grapefruit
1 Cup Skim Milk
Morning Snack
1 Peach, medium
Lunch
Creamy Tarragon Chicken Salad
1 Wasa Rye Crispbread Cracker
1 Cup Skim Milk
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Chili-Rubbed Tilapia with Asparagus & Lemon
1/2 Cup Cooked Potatoes
3/4 Cup Steamed Carrots
1 Cup Strawberries
Day number 6
Breakfast
1 Cup Skim Milk
1 Whole-Wheat English Muffin
2 Teaspoons Creamy Peanut Butter
Morning Snack
1 Orange, medium
Lunch
Shrimp Caesar
1 Cup Skim Milk
1/2 Cup Unsweetened Applesauce
Afternoon Snack
1 1/2 Cups Watermelon
Dinner
Chinese Braised Mushrooms & Tofu
1/2 Cup Cooked Spaghetti
1 Cup Steamed Cauliflower
Day number 7
Breakfast
1 Cup Skim Milk
1/2 Banana, small
1 Cup Cheerios Cereal
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
Wasabi Salmon Burgers
1 Whole-Wheat Roll
1/2 Cup Prepared Coleslaw
1 Kiwi
Afternoon Snack
1 Cup Grapes
Dinner
Fragrant Shredded Beef Stew
2 Cups Romaine Lettuce, shredded
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Skim Milk
1 Peach, medium
Day number 8
Breakfast
1 Cup Skim Milk
1 Scrambled Egg
1 Orange, medium
1 Slice Reduced-Calorie Oat Bran Bread
Morning Snack
1 Nectarine, medium
Lunch
Broccoli, Cannellini Bean & Cheddar Soup
2 Slices Reduced-Calorie Oatmeal Bran Bread
1 Ounce Low Fat Cheddar Cheese
1 Cup Romaine Lettuce, shredded
Afternoon Snack
5 Whole-Wheat Crackers
Dinner
Oven-Barbecued Pork Chops
1/2 Cup Cooked Potatoes
1/2 Cup Steamed Broccoli
1 Cup Skim Milk
1 Cup Strawberries
Day number 9
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
Black Bean Soup
1 Whole-Wheat Pita Bread, small
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Afternoon Snack
1 Ounce Almonds, salted
1 Tablespoon Raisins
Dinner
Shrimp Veracruzana
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Green Beans
1 Cup Cantaloupe Melon
Day number 10
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1 Tablespoon Walnuts
1 Clementine
Morning Snack
1 Apple, small
Lunch
4 Ounces Carrot Sticks
Southwestern Salad with Black Beans
1 Cup Blueberries
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Basic Chicken Sauté
1/2 Cup Cooked Pearled Barley
1 Cup Steamed Brussels Sprouts
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Day number 11
Breakfast
1 Cup Bran Flakes Cereal
1 Cup Skim Milk
1/2 Cup Grapefruit
Morning Snack
1 Cup Honeydew Melon
Lunch
1 Cup Skim Milk
1 Whole-Wheat Roll
Chicken & Fruit Salad
Afternoon Snack
4 Ounces Carrot Sticks
2 Tablespoons Prepared Hummus
Dinner
Chicken Sausage with Potatoes & Sauerkraut
1/2 Cup Steamed Spinach
1 Tablespoon Low Fat Balsamic Vinaigrette
1 Cup Romaine Lettuce, shredded
1 Clementine
Day number 12
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Cup Strawberries
2 Whole-Grain Rice Cakes
Sesame Tuna Salad
Afternoon Snack
1 Cup Watermelon
1 Cup Skim Milk
Dinner
Steak Diane
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Asparagus
2 Apricots
Day number 13
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1/2 Cup Blueberries
Morning Snack
1/2 Cup Unsweetened Applesauce
Lunch
1 Cup Skim Milk
5 Whole-Wheat Crackers
Asparagus Salad Topped with Poached Eggs
1/2 Cup Watermelon
Afternoon Snack
1 Cup Papaya
Dinner
Slow-Cooker Braised Pork with Salsa
1 Cup Steamed Summer Squash
1/2 Cup Cooked Brown Rice
1/2 Cup Raspberries
Day number 14
Breakfast
1 Kiwi
1 Cup Skim Milk
1/2 Cup Hot Whole Grain Cereal
1 Tablespoon Walnuts
1 Tablespoon Raisins
Morning Snack
1 Cup Grapefruit
Lunch
Chicken & White Bean Soup
1 Whole-Wheat Pita Bread, small
1 Ounce Low Fat Cheddar Cheese
1 Cup Honeydew Melon
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Flank Steak with Coffee-Peppercorn Marinade
3/4 Cup Steamed Carrots
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Tossed Salad Mix
1/2 Cup Cooked Brown Rice
Day number 15
Breakfast
1 Scrambled Egg
2 Tablespoons Prepared Salsa
1 Flour Tortilla, 7″ to 8″
1 Cup Skim Milk
Morning Snack
1 Orange, medium
Lunch
1 Whole-Wheat Roll
Grilled Chicken with Chipotle-Orange Glaze
3 Steamed Broccoli Spears
1/2 Cup Sweet Corn
Afternoon Snack
1 Peach, medium
Dinner
1 Cup Skim Milk
Black Bean-Garlic Catfish for Two
3/4 Cup Cooked Potatoes
1/2 Cup Steamed Carrots
Day number 16
Breakfast
1 Whole-Wheat English Muffin
2 Teaspoons Creamy Peanut Butter
1 Cup Papaya
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Ounce Baked Tortilla Chips
1 Orange, medium
Warm Bean & Arugula Salad
Afternoon Snack
1 1/2 Cups Watermelon
Dinner
Balsamic Marinated Chicken
1 Cup Steamed Spinach
1/2 Cup Cooked Couscous
1 Cup Skim Milk
1/2 Cup Blueberries
Day number 17
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
5 Whole-Wheat Crackers
1 Ounce Low Fat Cheddar Cheese
Lunch
Greek Lemon Rice Soup
1 1/2 Cups Tossed Salad Mix with Chicken
2 Tablespoons Low Calorie Caesar Salad Dressing
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Afternoon Snack
3/4 Cup Red Pepper Strips
2 Tablespoons Prepared Hummus
Dinner
Chili-Rubbed Steaks & Pan Salsa
1/2 Cup Cooked Brown Rice
1 Cup Steamed Kale
1 Cup Cantaloupe Melon
Day number 18
Breakfast
1 Cup Skim Milk
1 Scrambled Egg
1 Slice Multi-Grain Bread
1 Orange, medium
Morning Snack
1 Nectarine, medium
Lunch
2 Slices Reduced-Calorie Oatmeal Bran Bread
1 Teaspoon Soft Tub Margarine
Thai-Style Melon & Beef Salad
1 Cup Strawberries
Afternoon Snack
3 Ounces Carrot Sticks
2 Tablespoons Prepared Hummus
Dinner
Tofu with Peanut-Ginger Sauce
1/2 Cup Cooked Brown Rice
1 Cup Skim Milk
1/2 Cup Steamed Summer Squash
Day number 19
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Whole-Wheat Pita Bread, small
Asian Tofu Salad
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
2 Apricots
Afternoon Snack
1/2 Cup Unsweetened Applesauce
Dinner
Salsa-Roasted Salmon
1/2 Cup Cooked Brown Rice
1 Cup Steamed Summer Squash
1/2 Cup Raspberries
Day number 20
Breakfast
1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 1/2 Teaspoons Creamy Peanut Butter
Morning Snack
1 Peach, medium
1/2 Cup Low Fat, Low Sodium Cottage Cheese
Lunch
2 Cups Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
Southwestern Steak & Peppers
1 Cup Cantaloupe Melon
Afternoon Snack
6 Carrot Sticks
2 Tablespoons Prepared Hummus
Dinner
Golden Chicken with Spicy Refried Beans
1/2 Cup Steamed Green Beans
1/2 Cup Cooked Couscous
1 Apple, small
Day number 21
Breakfast
1/2 Cup Hot Whole Grain Cereal
1 Orange, medium
1 Cup Skim Milk
Morning Snack
2 Teaspoons Creamy Peanut Butter
4 Whole-Wheat Crackers
Lunch
1 Cup Skim Milk
1/2 Whole-Wheat Pita Bread, small
Minestrone with Endive & Pepperoni
Afternoon Snack
1 Ounce Dry Roasted Salted Peanuts
1 Tablespoon Raisins
Dinner
3/4 Cup Steamed Brussels Sprouts
1/2 Cup Cooked Pearled Barley
Grilled Chicken with Cherry-Chipotle Barbecue Sauce
1/2 Cup Papaya
Day number 22
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
1 Cup Raspberries
Lunch
Grilled Eggplant & Portobello Sandwich
1 Cup Skim Milk
Afternoon Snack
1 Ounce Low Fat Cheddar Cheese
2 Whole-Grain Rice Cakes
Dinner
1/2 Cup Cooked Brown Rice
3 Steamed Broccoli Spears
Seared Scallops with Brandied Leeks & Mushrooms
1 Peach, medium
Day number 23
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Whole Grain Cereal
1/2 Cup Blueberries
Morning Snack
1 Apple, small
Lunch
1 Whole-Wheat Pita Bread, small
Tomato, Tuna & Tarragon Salad
1 Kiwi
Afternoon Snack
1 Ounce Sliced Turkey Ham
5 Whole-Wheat Crackers
Dinner
1 Cup Skim Milk
Tangelo Pork Stir-Fry
1/2 Cup Cooked Brown Rice
Day number 24
Breakfast
1 Kiwi
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1 Tablespoon Walnuts
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
Spicy Thai Shrimp Salad
1 Slice Reduced-Calorie Oatmeal Bran Bread
1/2 Cup Fresh Pineapple
Afternoon Snack
1/2 Cup 1% Cottage Cheese
4 Whole-Wheat Crackers
Dinner
Roasted Cod with Warm Tomato-Olive-Caper Tapenade
1/2 Cup Cooked Quinoa
1 Cup Steamed Green Beans
1 Cup Honeydew Melon
Day number 25
Breakfast
1 Slice Reduced-Calorie Oatmeal Bran Bread
1 Scrambled Egg
1 Cup Grapefruit
1 Cup Skim Milk
Morning Snack
1 Cup Cherries
Lunch
1 Cup Skim Milk
Blueberry-Beef Burgers
1 Whole-Wheat Roll
Afternoon Snack
1/2 Cup Unsweetened Applesauce
Dinner
Stir-Fried Spicy Chicken Tenders
3/4 Cup Steamed Turnips
1/2 Cup Cooked Brown Rice
1 Cup Strawberries
Day number 26
Breakfast
1 Cup Skim Milk
1/2 Cup Hot Whole Grain Cereal
1 Cup Raspberries
Morning Snack
1 Peach, medium
Lunch
1 Cup Skim Milk
1/3 Cup Prepared Coleslaw
Lentil & Almond Burgers
1 Cup Papaya
Afternoon Snack
1 Whole-Wheat Pita Bread, small
2 Tablespoons Prepared Hummus
Dinner
Chicken with Tarragon Cream Sauce
1 Cup Steamed Carrots
1/2 Cup Cooked Spaghetti
Day number 27
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1/2 Cup Blueberries
1 Tablespoon Walnuts
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
2 Cups Tossed Salad Mix
3 Tablespoons Low Calorie Caesar Salad Dressing
Sweet Potato-Turkey Hash
1 Cup Skim Milk
Afternoon Snack
1 Peach, medium
Dinner
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Tossed Salad Mix
Florentine Ravioli
1 Whole-Wheat Roll
Day number 28
Breakfast
1 Cup Skim Milk
1 Scrambled Egg
1 Slice Multi-Grain Bread
1 Orange, medium
Morning Snack
1 Cup Strawberries
Lunch
Broccoli, Cannellini Bean & Cheddar Soup
2 Slices Reduced-Calorie Oatmeal Bran Bread
1 Ounce Low Fat Cheddar Cheese
1 Cup Romaine Lettuce, shredded
2 Tablespoons Low Calorie Caesar Salad Dressing
Afternoon Snack
1/2 Whole-Wheat Pita Bread, small
1 Ounce Low Fat Cheddar Cheese
1 Tablespoon Prepared Hummus
1 Ounce Fresh Tomato, sliced
Dinner
Easy Sautéed Fish Fillets
1/2 Cup Cooked Potatoes
3 Steamed Broccoli Spears
1 Cup Skim Milk
1/2 Cup Unsweetened Applesauce
Breakfast
1 Cup Skim Milk
1 Orange, medium
1 Cup Cheerios Cereal
Morning Snack
1 Cup Cantaloupe Melon
Lunch
Mozzarella-Stuffed Turkey Burgers
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Skim Milk
Afternoon Snack
2 Tablespoons Prepared Hummus
4 Ounces Carrot Sticks
Dinner
Roasted Pork Tenderloin
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Spinach
1 Teaspoon Butter, salted
3/4 Cup Fresh Pineapple
Day number 2
Breakfast
1 Cup Skim Milk
1/2 Banana, small
3/4 Cup Bran Flakes Cereal
Morning Snack
1 Ounce Low Fat Cheddar Cheese
1 Whole-Grain Rice Cake
Lunch
Warm Chicken Sausage & Potato Salad
1 Whole-Wheat Pita Bread, small
1 Tablespoon Prepared Hummus
1 Cup Strawberries
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Sesame-Orange Shrimp
1/2 Cup Cooked Couscous
1 Cup Steamed Broccoli
2 Apricots
Day number 3
Breakfast
2/3 Cup Hot Oatmeal
1 Cup Skim Milk
1/2 Cup Blueberries
Morning Snack
1 Apple, small
Lunch
8 Ounces Reduced Sodium Minestrone Canned Soup
Artichoke & Ripe Olive Tuna Salad
1 Whole-Wheat Roll
1 Ounce Low Fat Cheddar Cheese
Afternoon Snack
1 Cup Fresh Pineapple
Dinner
Herb & Onion Frittata
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Skim Milk
1 Nectarine, medium
Day number 4
Breakfast
1 Cup Skim Milk
1 Kiwi
1 Cup Cheerios Cereal
Morning Snack
1 Ounce Almonds, salted
1 Tablespoon Raisins
Lunch
BBQ Chicken Sandwich
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Afternoon Snack
1 Cup Blackberries
Dinner
Peppercorn-Crusted Beef Tenderloin
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Asparagus
1/2 Cup Nonfat Strawberry Frozen Yogurt
Day number 5
Breakfast
1 Scrambled Egg
2 Slices Reduced-Calorie Oatmeal Bran Bread
2/3 Cup Grapefruit
1 Cup Skim Milk
Morning Snack
1 Peach, medium
Lunch
Creamy Tarragon Chicken Salad
1 Wasa Rye Crispbread Cracker
1 Cup Skim Milk
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Chili-Rubbed Tilapia with Asparagus & Lemon
1/2 Cup Cooked Potatoes
3/4 Cup Steamed Carrots
1 Cup Strawberries
Day number 6
Breakfast
1 Cup Skim Milk
1 Whole-Wheat English Muffin
2 Teaspoons Creamy Peanut Butter
Morning Snack
1 Orange, medium
Lunch
Shrimp Caesar
1 Cup Skim Milk
1/2 Cup Unsweetened Applesauce
Afternoon Snack
1 1/2 Cups Watermelon
Dinner
Chinese Braised Mushrooms & Tofu
1/2 Cup Cooked Spaghetti
1 Cup Steamed Cauliflower
Day number 7
Breakfast
1 Cup Skim Milk
1/2 Banana, small
1 Cup Cheerios Cereal
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
Wasabi Salmon Burgers
1 Whole-Wheat Roll
1/2 Cup Prepared Coleslaw
1 Kiwi
Afternoon Snack
1 Cup Grapes
Dinner
Fragrant Shredded Beef Stew
2 Cups Romaine Lettuce, shredded
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Skim Milk
1 Peach, medium
Day number 8
Breakfast
1 Cup Skim Milk
1 Scrambled Egg
1 Orange, medium
1 Slice Reduced-Calorie Oat Bran Bread
Morning Snack
1 Nectarine, medium
Lunch
Broccoli, Cannellini Bean & Cheddar Soup
2 Slices Reduced-Calorie Oatmeal Bran Bread
1 Ounce Low Fat Cheddar Cheese
1 Cup Romaine Lettuce, shredded
Afternoon Snack
5 Whole-Wheat Crackers
Dinner
Oven-Barbecued Pork Chops
1/2 Cup Cooked Potatoes
1/2 Cup Steamed Broccoli
1 Cup Skim Milk
1 Cup Strawberries
Day number 9
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
Black Bean Soup
1 Whole-Wheat Pita Bread, small
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Afternoon Snack
1 Ounce Almonds, salted
1 Tablespoon Raisins
Dinner
Shrimp Veracruzana
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Green Beans
1 Cup Cantaloupe Melon
Day number 10
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1 Tablespoon Walnuts
1 Clementine
Morning Snack
1 Apple, small
Lunch
4 Ounces Carrot Sticks
Southwestern Salad with Black Beans
1 Cup Blueberries
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Basic Chicken Sauté
1/2 Cup Cooked Pearled Barley
1 Cup Steamed Brussels Sprouts
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Day number 11
Breakfast
1 Cup Bran Flakes Cereal
1 Cup Skim Milk
1/2 Cup Grapefruit
Morning Snack
1 Cup Honeydew Melon
Lunch
1 Cup Skim Milk
1 Whole-Wheat Roll
Chicken & Fruit Salad
Afternoon Snack
4 Ounces Carrot Sticks
2 Tablespoons Prepared Hummus
Dinner
Chicken Sausage with Potatoes & Sauerkraut
1/2 Cup Steamed Spinach
1 Tablespoon Low Fat Balsamic Vinaigrette
1 Cup Romaine Lettuce, shredded
1 Clementine
Day number 12
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Cup Strawberries
2 Whole-Grain Rice Cakes
Sesame Tuna Salad
Afternoon Snack
1 Cup Watermelon
1 Cup Skim Milk
Dinner
Steak Diane
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Asparagus
2 Apricots
Day number 13
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1/2 Cup Blueberries
Morning Snack
1/2 Cup Unsweetened Applesauce
Lunch
1 Cup Skim Milk
5 Whole-Wheat Crackers
Asparagus Salad Topped with Poached Eggs
1/2 Cup Watermelon
Afternoon Snack
1 Cup Papaya
Dinner
Slow-Cooker Braised Pork with Salsa
1 Cup Steamed Summer Squash
1/2 Cup Cooked Brown Rice
1/2 Cup Raspberries
Day number 14
Breakfast
1 Kiwi
1 Cup Skim Milk
1/2 Cup Hot Whole Grain Cereal
1 Tablespoon Walnuts
1 Tablespoon Raisins
Morning Snack
1 Cup Grapefruit
Lunch
Chicken & White Bean Soup
1 Whole-Wheat Pita Bread, small
1 Ounce Low Fat Cheddar Cheese
1 Cup Honeydew Melon
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Flank Steak with Coffee-Peppercorn Marinade
3/4 Cup Steamed Carrots
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Tossed Salad Mix
1/2 Cup Cooked Brown Rice
Day number 15
Breakfast
1 Scrambled Egg
2 Tablespoons Prepared Salsa
1 Flour Tortilla, 7″ to 8″
1 Cup Skim Milk
Morning Snack
1 Orange, medium
Lunch
1 Whole-Wheat Roll
Grilled Chicken with Chipotle-Orange Glaze
3 Steamed Broccoli Spears
1/2 Cup Sweet Corn
Afternoon Snack
1 Peach, medium
Dinner
1 Cup Skim Milk
Black Bean-Garlic Catfish for Two
3/4 Cup Cooked Potatoes
1/2 Cup Steamed Carrots
Day number 16
Breakfast
1 Whole-Wheat English Muffin
2 Teaspoons Creamy Peanut Butter
1 Cup Papaya
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Ounce Baked Tortilla Chips
1 Orange, medium
Warm Bean & Arugula Salad
Afternoon Snack
1 1/2 Cups Watermelon
Dinner
Balsamic Marinated Chicken
1 Cup Steamed Spinach
1/2 Cup Cooked Couscous
1 Cup Skim Milk
1/2 Cup Blueberries
Day number 17
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
5 Whole-Wheat Crackers
1 Ounce Low Fat Cheddar Cheese
Lunch
Greek Lemon Rice Soup
1 1/2 Cups Tossed Salad Mix with Chicken
2 Tablespoons Low Calorie Caesar Salad Dressing
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Afternoon Snack
3/4 Cup Red Pepper Strips
2 Tablespoons Prepared Hummus
Dinner
Chili-Rubbed Steaks & Pan Salsa
1/2 Cup Cooked Brown Rice
1 Cup Steamed Kale
1 Cup Cantaloupe Melon
Day number 18
Breakfast
1 Cup Skim Milk
1 Scrambled Egg
1 Slice Multi-Grain Bread
1 Orange, medium
Morning Snack
1 Nectarine, medium
Lunch
2 Slices Reduced-Calorie Oatmeal Bran Bread
1 Teaspoon Soft Tub Margarine
Thai-Style Melon & Beef Salad
1 Cup Strawberries
Afternoon Snack
3 Ounces Carrot Sticks
2 Tablespoons Prepared Hummus
Dinner
Tofu with Peanut-Ginger Sauce
1/2 Cup Cooked Brown Rice
1 Cup Skim Milk
1/2 Cup Steamed Summer Squash
Day number 19
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Whole-Wheat Pita Bread, small
Asian Tofu Salad
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
2 Apricots
Afternoon Snack
1/2 Cup Unsweetened Applesauce
Dinner
Salsa-Roasted Salmon
1/2 Cup Cooked Brown Rice
1 Cup Steamed Summer Squash
1/2 Cup Raspberries
Day number 20
Breakfast
1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 1/2 Teaspoons Creamy Peanut Butter
Morning Snack
1 Peach, medium
1/2 Cup Low Fat, Low Sodium Cottage Cheese
Lunch
2 Cups Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
Southwestern Steak & Peppers
1 Cup Cantaloupe Melon
Afternoon Snack
6 Carrot Sticks
2 Tablespoons Prepared Hummus
Dinner
Golden Chicken with Spicy Refried Beans
1/2 Cup Steamed Green Beans
1/2 Cup Cooked Couscous
1 Apple, small
Day number 21
Breakfast
1/2 Cup Hot Whole Grain Cereal
1 Orange, medium
1 Cup Skim Milk
Morning Snack
2 Teaspoons Creamy Peanut Butter
4 Whole-Wheat Crackers
Lunch
1 Cup Skim Milk
1/2 Whole-Wheat Pita Bread, small
Minestrone with Endive & Pepperoni
Afternoon Snack
1 Ounce Dry Roasted Salted Peanuts
1 Tablespoon Raisins
Dinner
3/4 Cup Steamed Brussels Sprouts
1/2 Cup Cooked Pearled Barley
Grilled Chicken with Cherry-Chipotle Barbecue Sauce
1/2 Cup Papaya
Day number 22
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
1 Cup Raspberries
Lunch
Grilled Eggplant & Portobello Sandwich
1 Cup Skim Milk
Afternoon Snack
1 Ounce Low Fat Cheddar Cheese
2 Whole-Grain Rice Cakes
Dinner
1/2 Cup Cooked Brown Rice
3 Steamed Broccoli Spears
Seared Scallops with Brandied Leeks & Mushrooms
1 Peach, medium
Day number 23
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Whole Grain Cereal
1/2 Cup Blueberries
Morning Snack
1 Apple, small
Lunch
1 Whole-Wheat Pita Bread, small
Tomato, Tuna & Tarragon Salad
1 Kiwi
Afternoon Snack
1 Ounce Sliced Turkey Ham
5 Whole-Wheat Crackers
Dinner
1 Cup Skim Milk
Tangelo Pork Stir-Fry
1/2 Cup Cooked Brown Rice
Day number 24
Breakfast
1 Kiwi
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1 Tablespoon Walnuts
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
Spicy Thai Shrimp Salad
1 Slice Reduced-Calorie Oatmeal Bran Bread
1/2 Cup Fresh Pineapple
Afternoon Snack
1/2 Cup 1% Cottage Cheese
4 Whole-Wheat Crackers
Dinner
Roasted Cod with Warm Tomato-Olive-Caper Tapenade
1/2 Cup Cooked Quinoa
1 Cup Steamed Green Beans
1 Cup Honeydew Melon
Day number 25
Breakfast
1 Slice Reduced-Calorie Oatmeal Bran Bread
1 Scrambled Egg
1 Cup Grapefruit
1 Cup Skim Milk
Morning Snack
1 Cup Cherries
Lunch
1 Cup Skim Milk
Blueberry-Beef Burgers
1 Whole-Wheat Roll
Afternoon Snack
1/2 Cup Unsweetened Applesauce
Dinner
Stir-Fried Spicy Chicken Tenders
3/4 Cup Steamed Turnips
1/2 Cup Cooked Brown Rice
1 Cup Strawberries
Day number 26
Breakfast
1 Cup Skim Milk
1/2 Cup Hot Whole Grain Cereal
1 Cup Raspberries
Morning Snack
1 Peach, medium
Lunch
1 Cup Skim Milk
1/3 Cup Prepared Coleslaw
Lentil & Almond Burgers
1 Cup Papaya
Afternoon Snack
1 Whole-Wheat Pita Bread, small
2 Tablespoons Prepared Hummus
Dinner
Chicken with Tarragon Cream Sauce
1 Cup Steamed Carrots
1/2 Cup Cooked Spaghetti
Day number 27
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1/2 Cup Blueberries
1 Tablespoon Walnuts
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
2 Cups Tossed Salad Mix
3 Tablespoons Low Calorie Caesar Salad Dressing
Sweet Potato-Turkey Hash
1 Cup Skim Milk
Afternoon Snack
1 Peach, medium
Dinner
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Tossed Salad Mix
Florentine Ravioli
1 Whole-Wheat Roll
Day number 28
Breakfast
1 Cup Skim Milk
1 Scrambled Egg
1 Slice Multi-Grain Bread
1 Orange, medium
Morning Snack
1 Cup Strawberries
Lunch
Broccoli, Cannellini Bean & Cheddar Soup
2 Slices Reduced-Calorie Oatmeal Bran Bread
1 Ounce Low Fat Cheddar Cheese
1 Cup Romaine Lettuce, shredded
2 Tablespoons Low Calorie Caesar Salad Dressing
Afternoon Snack
1/2 Whole-Wheat Pita Bread, small
1 Ounce Low Fat Cheddar Cheese
1 Tablespoon Prepared Hummus
1 Ounce Fresh Tomato, sliced
Dinner
Easy Sautéed Fish Fillets
1/2 Cup Cooked Potatoes
3 Steamed Broccoli Spears
1 Cup Skim Milk
1/2 Cup Unsweetened Applesauce