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Breakfast:

  • 4 egg whites scrambled sandwich on wheat bagel thins
  • 8-12 oz chocolate or (2% or less) regular milk

Snack:

  • 2 boiled egg whites 1 boiled egg with yolk

Lunch:

  • Pitta(Whole Wheat) – Chicken/lettuce/tomatoe/pickles/onions

Dinner:

  • Chicken/Turkey bacon Spinach Salad – w/ ½ cup black beans, ½ cup broccoli, ½ cup carrots

Snack 2:

  • 1 cup edamame (16g protein)

breakfast:

  • Fruit Smoothie (5 strawberries, 1 Banana, Crushed ice, 1 tbsp peanut butter, 20g Whey protein)

Snack:

  • Greek Yogurt with choice of fruit (Banana/Apple/Pear/Peach)

Lunch:

  • Chicken/Turkey bacon Spinach Salad – w/ ½ cup black beans, ½ cup broccoli, ½ cup carrots

Dinner:

  • Chicken Quesadilla with Salsa

Snack 2:

  • Fruit of choice (Apple/Banana/Pear/Peach)
  • 20 almonds

Breakfast:

  • 1 English Muffin (Whole Grain)
  • 2 Egg Whites, 2 eggs w/ yolks
  • 1 Fat Free kraft single
  • 1 Jimmy Dean Turkey Patty

Snack:

  • 20 crackers (Multi-grain Wheat Thins)
  • 1 can Tuna with relish and 1 tbsp Mayonnaise(Canola or Olive Oil version)

Lunch:

  • Chicken Quesadilla with Salsa

Dinner:

  • Lemon Pepper Chicken with wild rice and vegetable medley

Snack 2:

  • 1 1/2 cups of High Protein pudding:
  • Jello Fat Free, Sugar Free Pudding, chocolate
  • 6-8 servings Chocolate Whey Protein Powder
  • 4 servings skim milk (Save for Sunday)

Breakfast:

  • 6 Scrambled Egg whites and Spinach w/ Pepper, cooked with 1 tbsp Canola Oil
  • Glass (2% or Less Fat) Milk

Snack:

  • Greek Yogurt with choice of fruit (Banana/Apple/Pear/Peach)

Lunch:

  • Lemon Pepper Chicken with wild rice and vegetable medley

Dinner:

  • Egg Spinach Walnut salad with Raspberry vinaigrette dressing.
  • 2 Cups Spinach
  • 1/4 cup almonds
  • 1 Cup boiled Egg Whites
  • 1 serving vinaigrette dressing

Snack 2:

  • 1 cup edamame (16g protein)

Breakfast:

  • 1 Cup Cottage Cheese (2% Milk Fat or less)
  • Half can lite syrup peaches/pears
  • 1 cup oatmeal + 1 tbsp flax seed (Microwave or boil water)

Snack:

  • 20 crackers (Multi-grain Wheat Thins)
  • 1 can Chicken with relish and 1 tbsp Mayonnaise(Canola or Olive Oil version)

Lunch:

  • Egg Spinach Walnut salad with Raspberry vinaigrette dressing.
  • 2 Cups Spinach
  • 1/4 cup almonds
  • 1 Cup boiled Egg Whites
  • 1 serving vinaigrette dressing

Dinner:

  • Whole grain noodles(2 cups), pasta, grilled chicken with vegetable medley(2 cups)
  • Cook 2 chicken breasts in pan with Canola Oil, and 1 tbsp honey, eat half today, save half for tomorrow

Snack 2:

  • 1 1/2 cups of High Protein pudding:
  • Jello Fat Free, Sugar Free Pudding, chocolate
  • 6-8 servings Chocolate Whey Protein Powder
  • 4 servings skim milk (Save for Sunday)

Breakfast:

  • Fruit of choice (Apple/Peach/Banana/Pear)
  • 1 Cup Oatmeal w/ egg protein (Microwave or boil water)
  • Glass (2% or Less Fat) Milk

Snack:

  • Greek Yogurt with choice of fruit (Banana/Apple/Pear/Peach)

Lunch:

  • (From Yesterday) Whole grain noodles(2 cups), pasta, grilled chicken with vegetable medley(2 cups)
  • Cook 2 chicken breasts in pan with Canola Oil, and 1 tbsp honey, eat half today, save half for tomorrow

Dinner:

  • 1 Donut Burger:
  • 1 pound ground beef, 1/2 onion, Mrs. Dash or other flavoring. Separate into 4 burger patties, take a shot glass and punch a hole in the middle (This will make it heat evenly).
  • Add: whole pickle, medium tomato sliced
  • 100% whole grain burger buns (optional)
  • (2% or less fat) Milk and 1/2 cup edamame

Snack 2:

  • Fruit of choice (Apple/Banana/Pear/Peach)
  • 20 almonds

Breakfast:

  • 2 Egg Tacos (2 tacos, 2 tbsp salsa, 2 tbsp cheese, 4-6 egg whites)
  • stick 2 tacos in microwave with 2 tbsp cheese(Palm of hand, split between 2), cook 4-6 egg whites on skillet, divide evenly, consume!

Snack:

  • 20 crackers (Multi-grain Wheat Thins)
  • ¼ cup of hummus

Lunch:

  • (From yesterday) 1 Donut Burger:
  • 1 pound ground beef, 1/2 onion, Mrs. Dash or other flavoring. Separate into 4 burger patties, take a shot glass and punch a hole in the middle (This will make it heat evenly).
  • Add: whole pickle, medium tomato sliced
  • 100% whole grain burger buns (optional)
  • (2% or less fat) Milk and 1/2 cup edamame

Dinner:

  • Crock Pot Lean Beef Tenderloin
  • Put crock pot on low in the morning with 4 potatoes, carrots enough for 2 meals, chicken broth, Mrs. Dash, and your tenderloin.
  • Put 2 potatoes, carrots, and ½ lb of tenderloin in container for tomorrow. You can add some green beans as well if you like. Eat ½ lb tonight!

Snack 2:

  • 1 1/2 cups of High Protein pudding:
  • Jello Fat Free, Sugar Free Pudding, chocolate
  • 6-8 servings Chocolate Whey Protein Powder
  • 4 servings skim milk (Save for Sunday)