Weekday Breakfast Snack 1 Lunch Dinner Dinner Recipes

3 Eggs; 234 calories, Banana-105 3 oz. chicken-224 Easy 3/4 cup low-fat milk, 1 egg, 2/3 c.
protein- 18g, 2 Slices calories, Protein- calories, protein-23 g; Chicken bread crumbs, 4 skinless boneless
of bread;218 calories, 1.3 g Veggies-59 calories, Parmesan chicken breast, 1/4 tsp. salt, 1 cup
Sunday protein-10g protein-2.6 g; orange- w/Basil - fat-free marinara sauce, 8 basil
45 calories, protein-.9g 213 Calories, leaves, 4 slices mozzarella cheese,
Protein - 17 g 1 tsp. Parmesan cheese

V8 Splash -90 Apple- 95 calories, Avocado- 234 calories, Greek 2 cups chopped cooked
calories, protein-3 g; Protein-5 g Protein- 2.9 g; Egg Lemon chicken, 2 medium carrots, 1/2
Sweet Potato- 211.3 Salad- 220 calories, Chicken Rice cup chopped onion, 1/4 cup lemon
calories, protein-12.5 Protein-10 g Soup - 90 juice, 2 tbs. fresh parsley, 3 (10
Monday g; Egg- 78 calories, Calories, oz) cans fat-free chicken broth,
Protein-6 g Protein - 2 g 1/4 tsp ground black pepper, 2/3 c.
long-grain rice

Fruit Salad- 124 Boiled Egg-28 Chicken Sandwich- Black Bean Cooking spray, 1/2 c. diced
calories, Protein- 1.3 calories, Protein-6 g 515 calories, Protein- Burgers 540 yellow onion, 1/2 c. diced carrot,
g; Orange Juice- 39 24 g; Fries- 365 Calories, 2 tbsp. ketchup, 2 tbsp. bbq
Tuesday calories, Protein- .8 g calories, Protein- 4 g Protein 40 g sauce1 tsp. Italian seasoning, 1/4
onion powder, 1/4 tsp. paprika,
1/4 tsp chili powder, 1/2 tsp. salt,
1 tsp. pepper, 3 (15.5 oz) cans
black beans, 16 slices 100%
whole wheat bread, 1 tomato, 1
red onion
1/2 cup oatmeal- 150 Peach- 59 calories, BBQ Chicken Feta Stuffed 1 tbsp. spaghetti sauce, 4
calories, Protein-5 g; Protein-1 g sandwich- 1072 Chicken - skinless, boneless chicken breast
1/2 cup blueberries- calories, Protein- 19 g; 269 Calories, halves (1-1.5 pounds), 2 tbsp.
Wednesday 41 calories, Protein-54 Salad Mix-18 calories, Protein softened fat-free cream cheese, 2
g; 1 cup Skim Milk- Protein- 1.68 g; Ceaser 47.4 g tsp. snipped fresh basil or 1/2 tsp.
91 calories, Protein- Salad dressing -78 dried basil, 1/8 tsp. ground pepper,
8.7 g calories, Protein- 18 g 2 tsp. olive oil, salad greens, 2
tbsp. reduced-fat vinaigrette
Bagel- 245 calories, Orange- 45 Strawberries(10)- 60 Slow Cooker 1 onion chopped, 2 cans (14.5
Protein- 10 g; Fat free calories, Protein- .9 calories, Protein- 1 g; Chili - 251.3 oz. each), 1 (8 oz) can tomato
cream cheese- 30 g Shrimp ceaser salad- Calories, sauce, 1 packet of chili seasoning,
Thursday calories, Protein- 4 g; 370 calories, Protein- Protein - 19.4 1lb 90% lean ground beef cooked,
1 cup skim milk- 91 26.5 g g and drained, 2 cups fat-free salsa
calories, Protein- 8.2 g
Bagel- 245 calories, 1 Small Nectarine - 2 oz. roast beef Pork Chops 4 (4 oz) boneless pork loin
Protein- 10 g; Fat free 57 calories, Protein sandwich- 210 w/ Dijon chops, 1/2 tsp. salt, 1/2 tsp.
Friday cream cheese- 30 - 14g calories, Protein- 30 G; Mustard - ground pepper, 1/3 c. fat-free
calories, Protein- 4 g; 2 slices of bread- 158 239.2 reduced- sodium chicken broth, 1
1 cup skim milk- 91 calories, Protein- 5.4 g Calories, 1/2 tbsp. dijon mustard, 1/3 c. fat-
calories, Protein- 8.2 g Protein 23 g free milk
17 Grapes - 34 2 small plums - 61 2 Tacos (1/2oz Lemon-Lime 2 skinless, boneless chick
Saturday Calories, Protein - 0g calories, Protein - .9 ground beef, cheese, Chicken breast, 2 tsp. lime, 2 tsp. lemon, 2
g tomato, lettuce, green Salad - 213.3 c. romaine lettuce, 3 tbsp. reduce-
pepper and salsa) - 156 Calories - fat vinaigrette
calories, Protein- 6g; Protein - 20 g
1/3 cup of rice - 67
calories, Protein - 1 g