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You've made it through
Week One of the
Diet Program. Congratulations. Get ready for another great week on your way
to a healthier you!
Important note : Consult with your health care
professional before beginning your diet and exercise program.
Breakfast
Mid-Morning Snack
Lunch
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Chinese Chicken
Salad: 1 cup romaine lettuce, 1/2 cup combined bamboo shoots, carrots, and
water chestnuts, 3 oz. grilled chicken breast (no skin), 1/2 cup mandarin
oranges
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Dressing: 1 tbs.
sesame oil, 1 tsp. sesame seeds, 1 tbs. reduced sodium soy sauce
Afternoon snack
Dinner
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Tuna Noodle
Casserole: bake 3 oz. tuna with 2 oz. cooked pasta noodles, 1 cup mixed
onions, yellow squash and zucchini, and 1/2 cup nonfat milk; top with 1
tbs. parmesan cheese
Breakfast
-
1 toasted English
muffin, topped with 1 poached egg, tomato, onions and 1 oz. reduced
calorie cheese
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1 cup orange juice
Mid-Morning Snack
Lunch
-
1 cup lentil soup
with seasoning
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1 cup tomato
cucumber salad; add red wine vinegar, cilantro and onion
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8 wheat crackers
Afternoon Snack
Dinner
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4 oz. broiled
halibut with 1 tbs. lemon juice; sprinkle with basil and oregano
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1/2 cup brown rice
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spinach salad with
1/2 cup mandarin oranges, 2 tsp. olive oil and 1 tsp. balsamic vinegar
Breakfast
Mid-Morning Snack
Lunch
-
12 oz. water
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1 tbs. peanut
butter
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12 oz. water 1/2
hour before dinner
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Chicken Salad: 3
oz. baked chicken (no skin), 1/8 cup celery, 1/8 cup onion, 2 tbs. low fat
mayonnaise and seasonings; 1 orange
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serve over romaine
lettuce with tomato slices and 1/4 avocado
Dinner
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3/4 cup cooked
pasta: combine with 2 oz. baked chicken (no skin), 1/4 cup sun-dried
tomatoes (dry or packed in water), 1/4 cup eggplant, 1/4 cup zucchini, 1/8
cup onions and 1 tsp. olive oil
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1 tbs. parmesan
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1 cup low fat
vanilla pudding
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1/2 cup fresh
strawberries
WEDNESDAY
Breakfast
-
1 cup nonfat milk
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1 medium apple
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1 slice of wheat toast
Mid-Morning Snack
Lunch
-
8 wheat crackers
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1 cup of romaine lettuce, 1/4 avocado, 1 tbs. nonfat dressing
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2 oz. baked chicken (no skin)
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2 oz. Monterey jack cheese
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1 cup nonfat yogurt
Afternoon Snack
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12 oz. water
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3 graham crackers (2 1/2' squares)
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1/2 cup low fat cottage cheese
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12 oz. water 1/2
hour before dinner
Dinner
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1/2 cup cooked brown rice
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5 oz. broiled salmon
with lemon juice
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1 cup of romaine lettuce, 1 tbs. nonfat dressing
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1/2 cup low fat vanilla pudding
Breakfast
Mid-Morning Snack
Lunch
Afternoon Snack
Dinner
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3 oz. barbecue
chicken
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corn on the cob
(5')
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1 tsp. margarine
(nonhydrogenated)
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small green salad:
1 cup lettuce with 1/2 cup mixed vegetables
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1 tbs. low fat
dressing
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1/2 cup applesauce
with 1/2 tsp. cinnamon
Breakfast
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Strawberry-Orange
Smoothie: in a blender, mix 1/2 cup orange juice, 1 cup nonfat strawberry
yogurt, 1 cup frozen strawberries and ice cubes
Mid-Morning Snack
Lunch
Afternoon Snack
Dinner
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Sweet and Sour
Shrimp: 4 oz. boiled shrimp, 2 tbs. sweet and sour sauce, 2 tsp. sesame
oil, 1/2 cup pineapple, 1 tbs. soy sauce, 1 1/2 cups mixed snow peas, bean
sprouts, peppers, zucchini, mushrooms and onion
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1/2 cup brown rice
Breakfast
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bran muffin
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1 tsp. margarine
(nonhydrogenated)
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1 cup nonfat
vanilla yogurt
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1/2 cup fresh
blueberries
Mid-Morning Snack
Lunch
Afternoon Snack
Dinner
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4 oz. baked turkey
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baked sweet potato
(6 oz.)
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1 tsp. margarine
(nonhydrogenated)
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4 oz. steamed
asparagus
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1/2 cup low fat
chocolate pudding
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