EACH DAY THAT I AM SCHEDULED TO EAT 7:00am 10:00am 1:00pm 4:00pm 7:00pm 10:00pm Day 1 Six egg-white omelet, 1/2 cup (dry measure) oatmeal, prepared with water Smoothie Shake, Grilled fresh tuna with broccoli and roasted new potatoes, Nutrition bar, Eye of round steak with sweet potato and green beans Cottage cheese with blueberries Day 2 Breakfast wrap (low-fat sausage, scrambled egg whites, low-fat cheese, salsa, whole wheat tortilla) NAKED Ready-to-Drink;Teriyaki salmon with cooked spinach and brown rice; Naked Nutrition Drink; Pork tenderloin with asparagus and baked potato Cottage cheese with strawberries Day 3 Egg-white pancakes (six egg whites, 1/2 cup oatmeal, 1/2 T whole grain pancake mix, mix in blender), serve with sugarless fruit spread Naked Nutrition Shake Chicken fajita wraps (grilled chicken breast, grilled vegetables and a whole wheat wrap) Naked Ready-to-Drink Sushi made with brown rice, seaweed salad Green salad with cottage cheese Day 4 Scrambled egg whites, one slice whole wheat toast Naked Ready-to-Drink Southwest chicken salad (chicken, lettuce, brown rice, black beans, tomatoes, onions, avocado) Nutrition bar Tofu-vegetable stir fry with brown rice Cottage cheese and grapes Day 5 Six egg-white omelet, oatmeal Nutrition Bar Turkey burger on whole wheat bun with lettuce and tomato Naked Ready-to-Drink Grilled salmon with cucumber-dill dressing, green salad and baked potato Cottage cheese with an apple Day 6 Egg-white pancakes (see Day 3); sugarless fruit spread Naked Nutrition Shake Chili (made with lean ground turkey, kidney beans, salsa), green salad Nutrition Bar Rosemary chicken with mushroom gravy, snap peas and whole wheat pasta Cottage cheese and yogurt 7 th day I eat anything I want even treat myself to a restaurant FREE DAY FREE DAY FREE DAY FREE DAY FREE DAY FREE DAY Replace this... with this whole milk skim (0%), low-fat (1%), reduced fat (2%) cheese reduced fat cheese pasta with white (cheese) sauce pasta with marinara (vegetable) sauce bacon or sausage Canadian bacon or lean ham eggs egg whites or egg substitutes white bread whole-wheat mayonnaise reduce calorie, fat-free or mustard regular salad dressings reduced fat/calorie dressings guacamole salsa creamed soups broth-based soups butter, oil or shortening non-stick cooking spray, applesauce or prune puree
Posted on: Wed, 14 Aug 2013 02:00:39 +0000
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