Breakfast:

• Scrambled egg whites with olive oil, basil, Parmesan, and cherry tomatoes

• Whole-grain toast

• Blueberries

• Skim milk

Snack:

• Fat-free Greek yogurt topped with sliced strawberries

Lunch:

• Salad with cooked bulgur, grilled chicken, low-fat cheddar, grilled veggies, cilantro, and low-fat vinaigrette

Snack:

• Hummus with baby carrots

Dinner:

• Grilled salmon

• Wild rice with toasted almonds

• Baby spinach wilted with olive oil, balsamic vinegar, and Parmesan

• Diced cantaloupe with raspberry sorbet and chopped walnuts.

Breakfast:

• Steel-cut oatmeal with skim milk

• Turkey sausage

• Blueberries

Snack:

• Fat-free ricotta cheese with raspberries and chopped pecans

Lunch:

• Turkey burger

• Roasted cauliflower and broccoli

• Brown rice

• Spinach salad with light balsamic vinaigrette.

Breakfast:

• Omelet with egg whites, broccoli, refried beans, onion, mushrooms, and salsa

• Small quesadilla with corn tortilla and low-fat jack cheese

• Diced watermelon

Snack:

• Fat-free vanilla yogurt with sliced apple and walnuts

Lunch:

• Salad with Romaine lettuce, grilled chicken, celery, mushrooms, low-fat cheddar, and Caesar dressing

• Nectarine

• Skim milk

Snack:

• Fat-free mozzarella string cheese

• Orange

Dinner:

• Grilled shrimp with olive oil and garlic

• Steamed artichoke

• Whole wheat couscous with bell pepper, garbanzo beans, cilantro, and honey mustard dressing.

Breakfast:

• Repeat of Wednesday’s omelet

• Small quesadilla with low-fat cheese

• Diced watermelon

Snack:

• Fat-free vanilla yogurt with apple and walnuts

Lunch:

• Romaine salad with grilled chicken, celery, mushrooms, cheddar, and Caesar dressing

• Nectarine

• Skim milk

Snack:

• Mozzarella string cheese

• Orange

Dinner:

• Grilled shrimp with olive oil and garlic

• Steamed artichoke

• Whole wheat couscous with bell pepper, garbanzo beans, cilantro, and honey mustard dressing.

Breakfast:

• Breakfast burrito with egg whites, refried black beans, salsa, cheddar, and cilantro in a whole wheat tortilla.

• Mixed melon

Snack:

• Lean ham slices

• Apple

Lunch:

• Turkey or veggie burger

• Spinach salad with cherry tomatoes, lentils, Parmesan, and Russian dressing.

• Skim milk

Snack:

• Mozzarella string cheese

• Red grapes

Dinner:

• Grilled salmon

• Brown or wild rice

• Mixed greens with Caesar dressing

• Strawberry sorbet with sliced pear.

Breakfast:

• Frittata with egg whites, bell peppers, spinach, mozzarella, and pesto.

• Fresh raspberries

• Bran muffin

• Skim milk

Snack:

• Low-fat vanilla yogurt with ground flaxseed and diced pear.

Lunch:

• Sliced turkey breast

• Tomato-cucumber salad with thyme and Italian dressing

• Orange

Snack:

• Smoothie with skim milk, banana, low-fat yogurt, and strawberries.

Dinner:

• Baked red snapper with olive oil, lemon juice, and no-sodium seasoning.

• Spaghetti squash with olive oil and Parmesan

• Steamed green beans with almonds.