Day 1
Breakfast
Each approximately 350 cal
• 2 egg omelette with goat’s cheese & red pepper
• ½ cup fresh papaya
• Cappuccino with low fat milk
Lunch
Each approximately 400 cal
• 1 cup whole wheat pasta tossed with olive oil vinaigrette, diced bell peppers, carrots, spring onions
• ½ grilled chicken breast
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Snack
Each approximately 200 cal
• 10 cherry tomatoes
• 8 olives
• 1 slice aged cheese
Dinner
Each approximately 500 cal
• 4oz tilapia fillet, baked with 1tsp olive oil, rosemary, lemon slices, salt
• Roast fennel (30min, 200°C)
• 1 slice angel food cake, topped with ¼ cup chopped mango
Day 2
Breakfast
Each approximately 350 cal
• 1 slice whole grain toast with 1tsp almond butter
• ½ cup sliced strawberries
• ½ cup plain yogurt with 1tsp of honey
Lunch
Each approximately 400 cal
• Italian vegetable sub sandwich (1 whole grain small baguette filled with thinly sliced tomatoes, red onion, artichoke hearts, provolone cheese, and topped with 1tsp oil & vinegar)
• 1 medium orange
Snack
Each approximately 200 cal
• ¼ cup hummus
• 1 cup baby carrots
Dinner
Each approximately 500 cal
• Chicken parmesan (4oz cooked chicken breast, covered in 2tbsp marinara sauce, 2tbsp shredded mozzarella, 1tbsp parmesan, baked until cheese melted)
• Sautéed spinach
• 1 grilled peach with ¼ cup vanilla frozen yogurt
Day 3
Breakfast
Each approximately 350 cal
• ½ cup steel cut oatmeal with cinnamon, chopped walnuts, and 1tsp of honey
• Small latte with skimmed milk
Lunch
Each approximately 400 cal
• Curried chicken whole grain pita (shredded chicken with ¼ cup plain yogurt, 1tbsp mayonnaise, ½tsp curry powder, 2tsp dried cranberries, salt).
• 1 medium kiwi
Snack
Each approximately 200 cal
• ½ cup roasted spiced chickpeas (1 can chickpeas, rinsed, tossed with 1tbsp olive oil, 2tsp cumin, ¼tsp ground allspice, ¼tsp salt. Bake 25-30 min at 230°C. Makes two servings).
Dinner
Each approximately 500 cal
• 4oz flank steak
• Sweet potato fries (julienned sweet potatoes, tossed 2tsp oil, baked 35 min at 230°C)
• 1 cup sliced strawberries
Day 4
Breakfast
Each approximately 350 cal
• Sweet green smoothie (1 banana, ½ cup frozen blueberries, ½ cup frozen strawberries, handful of fresh spinach)
Lunch
Each approximately 400 cal
• Tuna antipasto salad (combine 1 can chickpeas, 1 can tuna, 1 diced bell pepper, ½ cup diced onion, fresh parsley, ¼ cup lemon juice, 3tbsp oil and salt to taste. Toss with salad greens. 4 servings)
Snack
Each approximately 200 cal
• Cheesy popcorn (1 cup air popped popcorn tossed with 2tbsp freshly grated parmesan and cayenne pepper to taste).
Dinner
Each approximately 500 cal
• Whole wheat pasta tossed with ricotta (2tbsp) and roasted veggies (asparagus, bell peppers, garlic)
• Ricotta (¼ cup) with cinnamon, 1 tsp honey, and cherries
Day 5
Breakfast
Each approximately 350 cal
• 2 slices turkey bacon
• 1 poached egg served over sautéed spinach
• 1 whole wheat English muffin
Lunch
Each approximately 400 cal
• 1 slice toasted whole grain bread with 1 slice cheese and sliced tomato
• 1 ½ cup black bean soup
Snack
Each approximately 200 cal
• Homemade trail mix (10 almonds, 5 walnuts, 3tbsp dried cranberries, 2 chopped pitted dates)
Dinner
Each approximately 500 cal
• Beef and bean chili (1lb cooked ground beef, bell pepper, onion, garlic, 1tbsp chili powder, 2tsp cumin, ½tsp cayenne, 1 can enchilada sauce, 1 can kidney beans, cooked 30 min. Serves 4).
• ½ avocado
• Banana dipped in 2tbsp dark chocolate
Day 6
Breakfast
Each approximately 350 cal
• ½ cup plain yogurt with 1tsp honey
• 1 sliced banana
• 1 small cappuccino
Lunch
Each approximately 400 cal
• Grilled chicken sandwich (whole wheat roll with chicken breast, swiss cheese, lettuce, tomato, 1tsp low-fat mayonnaise)
• ½ cup diced watermelon
Snack
Each approximately 200 cal
• 2 Turkey roll ups (spread 1 slice of turkey with mango chutney and wrap around sesame breadstick)
Dinner
Each approximately 500 cal
• Large Portobello mushroom stuffed with ricotta, spinach, parmesan, crumbled turkey bacon (bake 20-30min at 230°C)
• Sliced apple with 1tsp of peanut butter
Day 7
Breakfast
Each approximately 350 cal
• 1 egg on whole wheat English muffin with 1oz cheddar cheese
• ½ cup diced mango
Lunch
Each approximately 400 cal
• Smoked salmon Caesar wrap (1 whole wheat tortilla filled with 2 slices smoked salmon, shredded romaine, plus 2tsp low calorie Caesar dressing)
• ½ cup grapes
Snack
Each approximately 200 cal
• 1 sliced hard-boiled egg, on 1 slice whole wheat toast with 2tsp Dijon mustard
Dinner
Each approximately 500 cal
Greek salad with grilled chicken
• 2 toasted pita breads
• Cinnamon baked apple (cored apple filled with 1tbsp brown sugar, ½tsp each cinnamon & nutmeg, topped with 1tsp butter. Microwave for three minutes or until they are tender)
