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Week 1

Monday

  • Breakfast: 2 scrambled eggs with cheese, onion and peppers
  • Mid-morning Snack: 8oz yogurt (Greek or plain)
  • Lunch: ½ whole wheat turkey sandwich with cheese, 1 cup grapes, and baked Lays
  • Mid-afternoon Snack: string cheese with apple
  • Dinner: 2 cups watermelon, feta, grilled chicken salad with sliced almonds and vinaigrette

Tuesday

  • Breakfast: 8 oz Yogurt with ¼ cup granola and ½ cup strawberries
  • Mid-morning Snack: 1 hard-boiled or microwave scrambled egg with cheddar cheese
  • Lunch: 2 cups Chicken Caesar salad with dressing on the side and choice of fruit
  • Mid-afternoon Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips
  • Dinner: 3 oz Salmon filet, 1 cup side of vegetables, ½ cup rice

Wednesday

  • Breakfast: 1 cup cottage cheese with ½ cup pineapple, 1 slice of whole wheat toast with butter or jelly
  • Mid-morning Snack: ½ cup hummus with vegetable of choice
  • Lunch: 1 can of soup with 10 crackers and choice of fruit
  • Mid-afternoon Snack: 8 oz yogurt (Greek or plain)
  • Dinner: 3oz steak, onion, bell pepper, kabobs with 1 baked potato

Thursday

  • Breakfast: 1 cup of cereal with 1 cup milk and choice of fruit
  • Mid-morning Snack: Apple with ¼ cup peanut butter
  • Lunch: Toasted whole cheese, avocado and tomato whole wheat sandwich with balsamic, salt and pepper
  • Mid-afternoon Snack: deli meat wrapped around
  • Dinner: 1 cup lasagna, 1 cup green salad with 2 slices garlic bread

Friday

  • Breakfast: ½ bagel with 2 T. cream cheese with choice of fruit
  • Mid-morning Snack: 8 oz yogurt parfait with ½ cup granola
  • Lunch: 3 oz chunked chicken and 2 oz cheese quesadilla (2 tortillas) with salsa
  • Mid-afternoon Snack: Banana with ¼ cup peanut butter
  • Dinner: 1 cup Asian noodles with 3 oz chicken and 1 cup vegetables (hot or cold)

Saturday

  • Breakfast: 1 cup oatmeal with 1 cup glass of milk and choice of fruit
  • Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheddar cheese
  • Lunch: Whole tuna melt sandwich with choice of fruit
  • Mid-afternoon Snack: ½ cup hummus with vegetable of choice
  • Dinner: Cheeseburger with baked steak fries and 1 cup vegetable

Sunday

  • Breakfast: Fruit flatbread- ½ whole wheat English muffin covered with yogurt and choice of fruits
  • Mid-morning Snack: String cheese with 1 cup grapes
  • Lunch: 2 Turkey, cream cheese, jelly tortilla roll-ups with choice of vegetable
  • Mid-afternoon Snack: Apple with ¼ cup peanut butter
  • Dinner: 3 oz grilled salmon filet, 1 grilled vegetable kabob (onion, pepper, mushroom)

Posted in: 10 Week Eating Plan