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Week 9

Monday

  • Breakfast: 1 cup cereal with ½ cup milk, choice of fruit
  • Mid-morning Snack: ½ cup cottage cheese with ½ cup pineapple
  • Lunch: Turkey wrap- 1 tortilla, turkey, lettuce, tomato, cheese with 1 pkg baked lays
  • Mid-afternoon Snack: ½ whole grain bagel with 2 T cream cheese
  • Dinner: 2 cups chicken Caesar salad with choice of fruit

Tuesday

  • Breakfast: 2 eggs, ham or sausage and choice of fruit
  • Mid-morning Snack: ½ whole grain English muffin with ¼ cup peanut butter
  • Lunch: 1 can soup with  10 crackers or dinner roll
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • Dinner: Barbequed 3 oz chicken, 1 corn-on-the-cob, ½ cup baked beans

Wednesday

  • 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: ½ cup trail mix-dried fruit, nuts, chocolate chips
  • Dinner: 1 sloppy joe on hamburger bun with 1 cup choice of vegetables

Thursday

  • Breakfast: 8 oz yogurt parfait with ¼ cup granola and ½ cup strawberries
  • Mid-morning Snack: string cheese and apple
  • Lunch: 2 cups chicken caesar salad
  • Mid-afternoon Snack: 1 hard-boiled or microwaved scrambled egg with cheese
  • Dinner: 1 cup chili with pasta primavera- 1 cup pasta, 1 cup vegetables, 2 T. olive oil with salt & pepper

Friday

  • Breakfast: Oatmeal bar-raisins, oats, dried cranberries and 1 cup glass of milk
  • Mid-morning Snack: banana with ¼ cup peanut butter
  • Lunch: 1 slice wheat toast with sliced avocado, cheese, and tomato, balsamic and salt & pepper and choice of fruit
  • Mid-afternoon Snack: ½ cup cottage cheese with ½ cup pineapple
  • Dinner: 3 oz salmon filet, ½ cup wild rice and 1 cup vegetables of choice

Saturday

  • Breakfast: 1 cup Egg Frittata with choice of fruit
  • Mid-morning Snack: ½ whole grain bagel with 2 T cream cheese
  • Lunch: Whole grilled-cheese sandwich with 1 cup tomato soup
  • Mid-afternoon Snack: ½ cup hummus with choice of vegetable
  • 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: 8 oz yogurt (Greek or plain)
  • 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 lasagna with 2 slices garlic bread

Posted in: 10 Week Eating Plan