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Week 5

Monday

  • Breakfast: 1 cup oatmeal with ½ cup milk, 1 T. brown sugar, ¼ cup dried cranberries
  • Mid-morning Snack: ½ cup cottage cheese with ½ cup pears
  • Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup
  • Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese
  • Dinner: Pot roast with potatoes and carrots (cook in crock pot on low all day-8 hours)

Tuesday

  • Breakfast: Fruit flatbread- ½ whole grain English muffin covered with yogurt and choice of fruits
  • Mid-morning Snack: string cheese and apple
  • Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable
  • Mid-afternoon Snack: ½ cup tuna fish salad on 10 crackers, rice cake, or slice of bread
  • Dinner: Pasta primavera- 1 cup pasta, 1 cup vegetables, 2 T. olive oil with salt & pepper

Wednesday

  • Breakfast: 1 cup cereal with ½ cup milk, choice of fruit
  • Mid-morning Snack: banana with ¼ cup peanut butter
  • Lunch: 1 can soup with 10 crackers or dinner roll
  • Mid-afternoon Snack: ½ cup cottage cheese with ½ cup pineapple
  • Dinner: 1 cup Asian noodles with 3 oz chicken and 1 cup vegetables (may serve hot or cold)

Thursday

  • Breakfast: 2 whole wheat pancakes, choice of fruit
  • Mid-morning Snack: 8 oz yogurt (Greek or plain)
  • Lunch: Whole tuna melt sandwich with 1 pkg Baked Lays and 1 cup carrot sticks with 2 T. ranch dressing
  • Mid-afternoon Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Dinner: 2 slices French toast with 2 sausage links and ½ cup berries

Friday

  • Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries
  • Mid-morning Snack: ½ whole English muffin with ¼ cup peanut butter
  • Lunch: 2 cups crunchy asian noodle salad with or without grilled chicken
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: 1 cup lasagna/tortellini/ravioli, 1 cup green salad and 1 slice garlic bread

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: 8 oz yogurt parfait with ¼ cup granola
  • Lunch: BBQ cheeseburger, 1 cup baked steak fries, 1 cup steamed broccoli
  • Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese
  • Dinner: 3 oz chicken teriyaki with 1 cup stir fry vegetables over ½ cup brown rice

Sunday

  • Breakfast: Smoothie: 1 cup yogurt, 1 cup fruit, ½ cup milk, ½ cup vegetable of choice
  • Mid-morning Snack: string cheese and apple
  • Lunch: 1 cup Black bean and corn salsa-cilantro, tomatoes, with 1 cup tortilla chips
  • Mid-afternoon Snack: sliced avocado and tomato on 10 crackers, rice cake or slice of bread
  • Dinner: Salmon filet on bed of greens with tangerine and sliced almonds with vinaigrette

Posted in: 10 Week Eating Plan