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Week 4

Monday

  • Breakfast: 1 cup oatmeal with 1 cup glass of milk and choice of fruit
  • Mid-morning Snack: string cheese and apple
  • Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch dressing
  • Mid-afternoon Snack: sliced avocado and tomato on 10 crackers or rice cake
  • Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetable of choice

Tuesday

  • Breakfast: ½ whole grain bagel with 2 T. cream cheese and choice of fruit
  • Mid-morning Snack: ½ cup cottage cheese with ½ cup pineapple
  • Lunch: 1 can soup with 10 crackers
  • Mid-afternoon Snack: ¼ cup peanut butter with celery
  • Dinner: 2 slices French toast with 1 scrambled egg and ½ cup strawberries

Wednesday

  • Breakfast: Smoothie: 1 cup yogurt, 1 cup fruit, ½ cup milk, ½ cup vegetable of choice
  • Mid-morning Snack: ½ whole grain English muffin with ¼ cup peanut butter
  • Lunch: Whole turkey sandwich on wheat bread with lettuce, tomato, cheese and choice of fruit
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: 3 oz chicken teriyaki with 1 cup stir fry vegetables over ½ cup brown rice

Thursday

  • Breakfast: 1 cup cereal with 1 cup milk and choice of fruit
  • Mid-morning Snack: deli meat wrapped around string cheese
  • Lunch: Leftover chicken teriyaki  with rice & vegetables from last night’s dinner
  • Mid-afternoon Snack: ¼ cup peanut butter with banana
  • Dinner: 1 cup ravioli or tortellini with 1 slice garlic bread and 1 cup green salad

Friday

  • Breakfast: 2 whole wheat pancakes with choice of fruit
  • Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Lunch: 1 slice wheat toast with cream cheese spread, sliced avocado, and tomato, balsamic and salt & pepper and choice of fruit
  • Mid-afternoon Snack: 8 oz yogurt (Greek or plain)
  • Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetables of choice

Saturday

  • Breakfast: 1 cup Egg Frittata, may use sausage or ham, with choice of fruit
  • Mid-morning Snack: Orange with string cheese
  • Lunch: BBQ cheeseburger, 1 cup baked steak fries, 1 cup steamed broccoli
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: 2 cups chicken Caesar salad with choice of fruit

Sunday

  • Breakfast: 2 slices French Toast and fruit of choice
  • Mid-morning Snack: banana with ¼ cup peanut butter
  • Lunch: Pot roast with baked potato and cooked carrots
  • Mid-afternoon Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips
  • Dinner: 1 cup spaghetti and 4 meatballs, ½ cup corn, 1 cup green salad, 1 slice garlic bread

Posted in: 10 Week Eating Plan