Menu Options

Breakfast
Orowheat Sandwich Thins spread w/ Smart Balance Peanut Butter sprinkle Flax seeds on top
1/2 Grapefruit
1 cup Almond Milk


Mid Morning Snack
1/2 Banana


Lunch
4 oz baked chicken breast over 1 cup Iceberg lettuce topped w/ 1 tbsp olive oil & 1 tsp balsamic vinegar
Add vegetables: tomato, green onions, and cucumbers


Dinner
Steamed vegetables of broccoli, cauliflower, sugar snap peas, and green peppers
4 oz baked perch fillet


Snack
1 cup decaf green tea mixed with a favorite herbal tea





Breakfast
2 eggs w/ 1 tsp olive oil, 1/2 cup diced tomato, 1 oz low-fat cheddar cheese
1 cup Kiwi

Mid-morning Snack
1 tablespoon raw almonds

Lunch
Tuna salad on lettuce. Mix the canned tuna w/ 1/2 cup chopped celery, 2 tbsp chopped onion and 1 tabs low-fat mayonnaise Mix with cup of shredded lettuce
1/2 banana


Mid-afternoon Snack
1 cup low-fat cottage cheese


Dinner
4 oz lean hamburger patty or Jennie O veggie Burger, No bun
1 cup cooked brown rice


Remember: 6 glasses of water throughout day.




Breakfast
1 cup steel cut oats or regular oatmeal w/ no sugar Drizzle with honey cinnamon & flax
1 orange or small grapefruit

Mid-morning Snack
1 cup Yoplait Lite Yogurt any flavor

Lunch
1 cup Shredded lettuce
1 hard boiled egg sliced
Tomato, Black Beans, Shredded Cheddar cheese and green onions
Top lightly w/ an olive oil based dressing for flavor add salt/pepper for taste

Mid-afternoon Snack
any brand 8oz whey protein shake any flavor - must be under 200kcals

Dinner
4 oz Grilled Black Cod Fillet
1/2 sweet potato
1/2 cup steamed Broccoli

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