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Week 7

Monday

  • Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries
  • Mid-morning Snack: ½ whole grain English muffin with ¼ cup peanut butter
  • Lunch: 1 Cup Black bean and corn salsa, cilantro, tomatoes, with 1 cup tortilla chips
  • Mid-afternoon Snack: 1 cup popcorn with ½ cup applesauceg
  • Dinner: 1 cup lasagna with 2 slices garlic bread, 1 cup green salad

Tuesday

  • Breakfast: Smoothie: 1 cup yogurt, 1 cup fruit, ½ cup milk, ½ cup vegetable of choice
  • Mid-morning Snack: ½ cup trail mix-dried fruit, nuts, chocolate chips
  • Lunch: 1 slice wheat toast with sliced avocado, cheese, and tomato, balsamic and salt & pepper and choice of fruit
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetables of choice

Wednesday

  • Breakfast: 1 cup Egg Frittata with sausage or ham and choice of fruit
  • Mid-morning Snack: string cheese and apple
  • Lunch: Pulled pork tacos- 2 tortillas, cabbage slaw, can crockpot pork overnight on low
  • 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

Thursday

  • Breakfast: 8 oz yogurt, ¼ cup granola, ½ cup strawberries
  • Mid-morning Snack: banana with ¼ cup peanut butter
  • Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup
  • Mid-afternoon Snack: sliced avocado and tomato on 10 crackers or rice cake
  • Dinner: 1 cup spaghetti with 4 meatballs, 1 slice garlic bread, 1 cup green salad

Friday

  • 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 pineapple
  • Lunch: Leftover spaghetti and salad  from last night dinner
  • Mid-afternoon Snack: 8 oz yogurt (Greek or plain)
  • Dinner: 2 cups chicken Caesar salad with choice of fruit

Saturday

  • Breakfast: 1 cup cereal with ½ cup milk, choice of fruit
  • Mid-morning Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Lunch: Chicken and cheese quesadilla, choice of fruit or vegetable
  • Mid-afternoon Snack: 8 oz yogurt parfait with ¼ cup granola
  • Dinner: Pot roast with potatoes and carrots (cook in crock pot on low all day-8 hours)

Sunday

  • 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 cup hummus with choice of vegetable
  • Lunch: BBQ cheeseburger, 1 cup baked steak fries, 1 cup steamed broccoli
  • Mid-afternoon Snack: ½ whole grain English muffin with ¼ cup peanut butter
  • Dinner:  1 cup chili and pasta primavera- 1 cup pasta, 1 cup vegetables, 2 T. olive oil with salt & pepper

Posted in: 10 Week Eating Plan