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Breakfast:

  • Fruit of choice (Apple/Peach/Banana/Pear)
  • 1 Cup Oatmeal w/ tbsp peanut butter (Microwave or boil water)
  • Glass (2% or Less Fat) Milk

Snack 1:

  • Low Salt Beef Jerky (20 g of protein)

Lunch:

  • Egg Spinach Walnut salad with Raspberry vinaigrette dressing.
  • 2 Cups Spinach
  • 1/4 cup almonds
  • 1 Cup boiled Egg Whites
  • 1 serving vinaigrette dressing

Dinner:

  • Honey-Ginger Fish, 1 lb salmon or tilapia
  • ¼ teaspoon ginger, ¼ teaspoon garlic powder, 1 tablespoon soy sauce, 1 tablespoon orange juice, 1 tablespoon honey, Green Onions to desired amount
  • seal fish in bag, flip after 5 minutes in fridge
  • Eat half Tonight, other half bring for lunch tomorrow

Snack 2:

  • 1 cup yogurt
  • 20 almonds

Breakfast:

  • 1 Cup Cottage Cheese (2% Milk Fat or less)
  • Half can lite syrup peaches/pears

Snack 1:

  • 2 hard boiled Egg whites, 1 boiled egg with yolk

Lunch:

  • Eat the other half of the Honey-Ginger Fish

Dinner:

  • Lemon Pepper Chicken, 1 lb of chicken
  • Cook chicken in pan with Canola Oil, Pepper, and 1 squeezed lemon
  • Cook 2 cups of Wild Rice, eat 1 cup with half of chick for meal, save the rest for tomorrow

Snack 2:

  • Casein Protein shake

Breakfast:

  • Greek Yogurt
  • Other half can of lite syrup peaches/pears

Snack 1:

  • 1/2 cup dry roasted Edamame

Lunch:

  • 1 Cup Wild Rice (From yesterday)
  • 1/2 lb of Lemon Pepper Chicken (From yesterday)

Dinner:

  • Chicken Quesadilla with Salsa (Use 2 small chicken breasts for 2 Quesadillas)
  • 2 small Corn Tortillas
  • 1/2 Cup cheese for each Quesadilla
  • Several Cherry Tomatoes to liking, optional green onions
  • 1/2 Cup Salsa for each meal
  • Eat 1 Quesadilla tonight, save the other for lunch tomorrow

Snack 2:

  • 1 cup cottage cheese
  • 20 almonds or equivalent nuts

Breakfast:

  • 6 Scrambled Egg whites and Spinach w/ Pepper
  • Glass (2% or Less Fat) Milk

Snack 1:

  • Low Salt Beef Jerky (20 g of protein)

Lunch:

  • Quesadilla (From Yesterday)

Dinner:

  • Chicken/Turkey bacon Spinach Salad, 2 meals (Today and tomorrow lunch)
  • 1 small chicken breast, pan fried in canola oil, shredded. 2 slices Turkey Bacon
  • 4 cups Spinach leaves
  • 1/2 cup black beans
  • 1/2 Cup broccoli
  • 1/2 cup carrots
  • 1/2 Cup mushrooms
  • Divide into equal portions, eat one portion today

Snack 2:

  • 1 1/2 cups of High Protein pudding:
  • Jello Fat Free, Sugar Free Pudding, chocolate
  • 6-8 servings Chocolate Whey Protein Powder
  • 4 servings skim milk (Save for Sunday)

Breakfast:

  • Banana (Or Piece of Fruit)
  • 1 cup Cottage Cheese(2% Milk Fat or Less)
  • 1 piece of Whole Grain Toast

Snack 1:

  • Protein Bar (At 20 g of protein)

Lunch:

  • Chicken/Turkey bacon Spinach Salad (Portion left from yesterday)

Dinner:

  • Almond Vanilla Chicken, 1 lb
  • 1 lb chicken, pan fried in canola oil, add vanilla extract
  • 2 cups wild rice, 1/2 cup chopped almonds
  • Eat 1 cup wild rice with half of chicken, use 1/4 cup almonds to garnish

Snack 2:

  • 1 cup yogurt
  • 20 almonds

Breakfast:

  • 1 English Muffin (Whole Grain)
  • 4 Egg Whites, 2 egg yolks
  • 1 Fat Free kraft single
  • 1 Jimmy Dean Turkey Patty

Snack 1:

  • 1 Cup Cottage Cheese with fruit (20 grapes, apple, or peach)

Lunch:

  • Eat other half of Almond Vanilla Chicken (From Yesterday)
  • 1 Cup 2% or Less Fat Milk

Dinner:

  • Lemon Pepper Fish with Wild Rice (Tilapia recommended)
  • 1 lb fish, pan fried in canola oil, add squeezed lemon and pepper
  • 2 cups wild rice
  • Eat 1 cup wild rice with half of fish, save rest for tomorrow

Snack 2:

  • casein protein shake

Breakfast:

  • Greek Yogurt
  • Piece of Fruit
  • 1 piece of Whole Grain Toast

Snack 1:

  • 1/2 cup dry roasted Edamame

Lunch:

  • 1 cup wild rice with lemon pepper fish (From Yesterday)

Dinner:

  • Whole Wheat Pitta Chicken wrap
  • 2 small chicken breasts for 2 wraps (One today, one for tomorrow lunch)
  • Fry chicken breasts in pan with canola oil
  • Add lettuce/tomatoes/pickles/onions/spinach as desired, eat 1 wrap tonight, 1 tomorrow lunch

Snack 2:

  • 1 1/2 cups of High Protein pudding (From Thursday):
  • Jello Fat Free, Sugar Free Pudding, chocolate
  • 6-8 servings Chocolate Whey Protein Powder
  • 4 servings skim milk