Weekly Menu

Day 1:

Breakfast-

1 hard boiled egg, 1 piece of whole wheat toast w/ tsp of natural peanut butter, 6 oz of skim milk

Lunch-

Slicked turkey on a wheat wrap with vegetables and sliced avocado

Dinner-

6oz salmon with lemon pepper, side of asparagus and 4 oz of brown rice

Day 2:

Breakfast-

2 protein pancakes (mix oats, bananas, and peanut butter to make the batter), eat with honey.

Lunch-

Spinach salad with roasted vegetables, goat cheese, and balsamic vinegar

Dinner-

Grilled chicken with marinara sauce, 3/4 cup whole wheat penne mixed with broccoli and garlic.

Day 3:

Breakfast-

1/2 cup Oatmeal with apples and natural peanut butter

Lunch-

Hummus, broccoli, carrots, and cucumbers on whole wheat pita

Dinner-

Roasted flounder with red potatoes and cauliflower

Day 4:

Breakfast-

1/2 cup oatmeal with bananas, a handful of walnuts, with honey and cinnamon

Lunch-

8oz lentil soup with a side of mixed green salad (add flax seeds or chia seeds for a crunch) with balsamic vinegar.

Dinner-

Eggplant with marinara sauce and low fat mozzarella cheese. Eat with a side salad for extra vegetables!

Day 5:

Breakfast-

Greek yogurt with honey and walnuts. Add blueberries and raspberries for extra flavor.

Lunch-

Grilled Chicken, roasted red peppers, and ricotta cheese. Eat with a side of broccoli.

Dinner-

Shrimp salad (spinach, shrimp, pineapple, cilantro, and carrots) with a side of whole wheat pita.

Day 6:

Breakfast-

1 whole egg and 2 egg white omelet with low fat feta cheese, onion, spinach, and asparagus with a side of whole wheat toast.

Lunch-

Greek salad (kalamata olives, tomatoes, red onions, low fat feta cheese, cucumbers, spinach, and green peppers) with a side of oil and vinegar dressing.

Dinner-

1/2 cup black beans, 1/2 cup corn, mixed with tomatoes, onions, grilled peppers, and salsa.

Day 7:

Breakfast-

Rice cakes (2) with natural peanut butter, and a side of apples

Lunch-

Roast beef with low fat swiss, 1/2 cup grilled peppers and onions on whole wheat toast or over 4oz of brown rice!

Dinner-

2 chicken tacos (chicken breast, low fat cheddar cheese, 1/2 cup black beans, 2. tbsp salsa) on whole wheat or high fiber tortillas. Serve with a side salad with oil and vinegar dressing.

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