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Day 1
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Day 2
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Day 3
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Day 4
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Day 5
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Day 6
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Day 7
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4 egg whites
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6 oz nonfat milk
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Egg white scramble (4 egg whites beaten with 1 tablespoon nonfat milk + ½
cup mixed vegetables)
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French toast(1 slice whole wheat bread, ¼ cup egg white substitute, ¼
cup nonfat milk)
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1 tablespoon peanut butter
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1 cup puffed cereal
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½ cup kasha
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½ cup oatmeal
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1 cup all Bran Cereal
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1 oz low fat cheese
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1 ¼ cup strawberries
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1 slice whole wheat toast
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½ cup nonfat milk
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½ cup nonfat milk
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1 cup nonfat milk
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1 walnut
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1 slice whole wheat bread
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1 poached egg
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1 cup melon
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1 small banana
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1 ½ cup blueberries
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½ teaspoon olive oil
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1 cup sliced strawberries or melon chunks
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1 cup nonfat milk
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1 medium tomato (sliced)
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¾ cup nonfat milk
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2 walnuts
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6 almonds (slivered)
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1 cup berries
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1 cup sliced strawberries or melon chunks
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1 tablets Natrol® My Favorite Multiple® Take One™or
Take One™Iron Free
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Mid-morning snack
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Prolab® Essential Whey (www.prolab.com)
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4 oz skinless chicken breast
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4 oz tuna (packed in water)
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3 oz shrimp
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4 oz chicken breast (no skin)(cut in thin slices)
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4 oz turkey breast
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1 cup bean soup
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1 baked potato
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1 small baked potato (with skin) with ½ cup plain yogurt
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½ whole wheat pita pocket
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½ cup corn or beans (garbanzo, pinto, black-eyed, etc)
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2 slices whole wheat bread
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2 slices whole grain bread
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1-2 cups salad greens + ½ cup raw vegetables
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1 oz lowfat mozzarella cheese
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1 cup broccoli
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6 almonds (slivered)
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1-2 cups salad greens
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½ cup raw vegetables
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Lettuce, tomato
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2 tsp olive oil and vinegar dressing
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1 cup broccoli and cauliflower
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1 teaspoon sunflower oil
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½ cup raw vegetables
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1-2 tablespoons fat-free salad dressing
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1 teaspoon reduced fat mayonnaise + mustard to taste
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Mustard
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2 cups of melon chunks
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¼ cup salsa
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1 cup nonfat milk
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1 medium tomato
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6 oz nonfat milk
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1 cup plain nonfat yogurt
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¾ cup nonfat milk
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4 whole apricots
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1-2 tablespoons fat free dressing
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6 oz nonfat milk
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Mid-afternoon snack
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3 cups popcorn (no fat added)
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2-5 (3/4 oz) whole-wheat crackers, no added fat
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2 rice cakes
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4 slices melba toast
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2-5 (3/4 oz) whole wheat crackers
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1 small orange
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3 cup popcorn (air-popped)
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¾ oz pretzels
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½ grapefruit
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4 oz water packed tuna
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6 oz turkey breast (no skin)
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4 oz sirloin or other lean meat
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Salmon Salad (4 oz salmon + 2 cups dark salad greens)
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4 oz pork chops
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1 cup whole grain pasta
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1 small whole wheat tortilla
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1 cup brown rice
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1 small potato
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1 cup winter squash
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1 tablespoon fat-free Italian dressing
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½ cup lentils or beans
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2 oz salmon
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2 oz lean beef
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½ cup cooked mixed vegetables
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1½ teaspoon olive oil
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1 whole wheat roll
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2-5 whole wheat crackers (3/4 oz)
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1 cup asparagus with almonds (6)
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1 cup mixed vegetables of choice
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1/3 cup beans
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1½ teaspoon flaxseed oil
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½ cup broccoli
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½ cup mixed vegetables
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1 cup nonfat milk
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1 cup nonfat milk
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1 tsp flaxseed oil
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2 cups raw vegetables
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1 medium orange
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1 cup nonfat milk
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6 oz nonfat milk
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1 slice watermelon
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½ cup applesauce
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1 cup nonfat milk
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1 oz avocado (1/8 medium)
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1 medium fruit
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½ teaspoon olive oil
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1 medium fruit
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2½ cups strawberries
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1 small banana
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1 slice melon
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1 cup nonfat milk
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Note: Gradual weight loss — about 2 pounds per week is recommended. If weight loss
is greater, it is recommended to add one additional daily serving of ProLab®
Essential Whey.
*Available at ProLab.com
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