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Week 2

Monday

  • Breakfast: 2 whole wheat pancakes with ¼ cup peanut butter, 2 T syrup and 1 banana
  • Mid-morning Snack: 8oz Yogurt parfait with ½ cup granola
  • Lunch: 1 can of soup with 10 crackers and choice of fruit
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: 2 beef tacos with cheese, lettuce, tomato, ½ cup Spanish rice, and 1 corn-on-the-cob

Tuesday

  • Breakfast: 1 cup oatmeal with 1 cup glass of milk and choice of fruit
  • Mid-morning Snack: ½ cup cottage cheese with ½ cup peaches
  • Lunch: 1 cup macaroni & cheese with side of 1 cup vegetable
  • Mid-afternoon Snack: 1 banana with ¼ cup peanut butter
  • Dinner: Pasta primavera- 1 cup pasta, 1 cup vegetables, 1 cup sliced grapes, 2 T. olive oil with salt & pepper (may serve hot or cold, may add meat or not)

Wednesday

  • Breakfast: 2 scrambled eggs with cheddar cheese, choice of fruit
  • Mid-morning Snack: 8 oz yogurt (Greek or plain)
  • Lunch: 1 cup of chili with 1 cup corn salad-corn, zucchini, basil, tomato with salt & pepper
  • Mid-afternoon Snack: sliced avocado on 10 crackers or rice cake
  • Dinner: Chicken burrito-tortilla, 3 oz chunked chicken, lettuce, tomato, cheese with ½ cup Spanish rice and ¼ cup refried beans

Thursday

  • Breakfast: ½ whole grain bagel with 2 T. cream cheese with choice of fruit
  • Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Lunch: Whole tuna melt sandwich with choice of fruit
  • Mid-afternoon Snack: Apple with ¼ cup peanut butter
  • Dinner: 1 cup Chinese noodles with 3oz chicken and 1 cup vegetables (may be hot or cold)

Friday

  • Breakfast: Egg frittata-baked eggs, vegetables, and cheese- may add sausage or ham
  • Mid-morning Snack: ½ cup cottage cheese with ½ cup pineapple
  • Lunch: Turkey Roll-up-1 tortilla, 3 oz turkey, 2 T. cream cheese, 2 T. cranberry. 1 cup vegetable, with 1 pkg baked Lays
  • Mid-afternoon Snack: 8 oz yogurt parfait with ½ cup granola
  • Dinner: 2 slices French toast, 1 egg, choice of fruit

Saturday

  • Breakfast: Quiche-2 eggs, ham or sausage, cheese, veggies of choice
  • Mid-morning Snack: Celery and ¼ cup peanut butter
  • Lunch: 2 slices pizza, 1 cup salad
  • Mid-afternoon Snack:  ½ cup Trail mix- dried fruit, nuts, chocolate chips
  • Dinner: Barbecued 3 oz chicken, 1 corn-on-the-cob, ½ cup baked beans and 1 cup choice of vegetable

Sunday

  • Breakfast: 2 whole wheat pancakes, choice of fruit
  • Mid-morning Snack: deli meat wrapped around string cheese
  • Lunch: 2 cups Chinese noodle salad- with or without grilled chicken
  • Mid-afternoon Snack: ½ cup hummus with pita bread
  • Dinner: Pot roast with potatoes and carrots (cook in crock pot on low all day-8 hours)

Posted in: 10 Week Eating Plan