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Week 3

Monday

  • Breakfast: 1 cup oatmeal with 1 cup glass of milk and fruit of choice
  • Mid-morning Snack: 8 oz yogurt parfait with ¼ cup granola
  • Lunch: Whole tuna melt sandwich with 1 cup carrots and 2 T. ranch dressing
  • Mid-afternoon Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Dinner: 1 cup spaghetti with 4 meatballs, 1 slice garlic bread, 1 cup green salad

Tuesday

  • Breakfast: Smoothie-8 oz yogurt, choice of fruit, choice of vegetable, ½ cup milk
  • Mid-morning Snack: string cheese with apple
  • Lunch: 1 can of soup with dinner roll, ½ cup snapped peas
  • Mid-afternoon Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips
  • Dinner: 2 chicken tacos with lettuce, tomato, cheese, ½ cup Spanish rice, ½ cup refried beans

Wednesday

  • Breakfast: 2 scrambled eggs with cheese and choice of fruit
  • Mid-morning Snack: 8 oz yogurt (Greek or plain)
  • Lunch: Left over tacos, rice and beans from dinner last night
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner:Tortellini/Ravioli-1 cup pasta, 3 oz chunked chicken, choice of vegetables, ½ cup marinara sauce

Thursday

  • Breakfast: 1 cup cereal with ½ cup milk, choice of fruit
  • Mid-morning Snack: Celery stalks with ¼ cup peanut butter
  • Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable
  • Mid-afternoon Snack: string cheese with ½ cup applesauce
  • Dinner: 3 oz salmon filet with ½ cup pasta or rice, 1 cup vegetables

Friday

  • Breakfast: ½ whole grain English muffin, 1 scrambled egg, choice of fruit
  • Mid-morning Snack: sliced avocado and tomato on rice cake or crackers
  • Lunch: 1 cup oatmeal with ¼ cup almonds, ¼ cup cranberries and ½ cup milk
  • Mid-afternoon Snack: Apple with ¼ cup peanut butter
  • Dinner: 3 oz chicken teriyaki, 1 cup vegetables over ½ cup brown rice with ¼ cup teriyaki sauce

Saturday

  • Breakfast: 1 slice quiche- Bake 4 eggs blended with ½ cup bisquick, ¼ cup butter, 1 cup milk, ½ cup cheese, salt & pepper-your choice of ham or sausage and vegetables
  • Mid-morning Snack: ½ whole grain bagel with 2 T cream cheese
  • Lunch: 2 slices pizza and 1 cup green salad
  • Mid-afternoon Snack: string cheese and choice of fruit
  • Dinner: BBQ ribs, 1 baked potato, 1 cup vegetables

Sunday

  • Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries
  • Mid-morning Snack: ½ cup hummus with choice of vegetable
  • Lunch: Leftover BBQ ribs from dinner last night, with baked potato, cheese, and vegetables
  • Mid-afternoon Snack: ¼ cup peanut butter with banana
  • Dinner: 2 chicken & cheese enchiladas with ½ cup Spanish rice and 1 cup mixed vegetables

Posted in: 10 Week Eating Plan