Day 1

Breakfast: 3/4 cup of Bran Flakes, 1 Banana, 1 Cup of Fat Free Milk

Lunch: Sandwich, 1 stick of part-skim Mozzarella Stick, 2 Kiwi Fruits

Dinner: Grilled Flounder, 2 Sliced Plum Tomatoes, 1 cup cooked Couscous, 1 Cup of Steamed Broccoli

Dessert: 1 Fat Free Pudding Cup 

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Day 2

Breakfast: Smoothie, 1/2 English muffin spread with 1 teaspoon light margarine.

Lunch: 1 cup of Vegetable Soup, 1 Veggie Burger, 6oz light yogurt, 15 grapes.

Dinner: BBQ Chicken, 1/2 cup vegetarian baked beans, 3 small boiled red potatoes

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Day 3

Breakfast: Oatmeal 200mg

Lunch: Chicken Salad, 1 Banana

Dinner: 4oz Steamed Shrimp, 1 baked potato, 3 cups of spinach

Dessert: 1 low fat frozen fudge bar

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Day 4

Breakfast: 1/2 Toasted English Muffin topped 6oz light yogurt

Lunch: 1 Cup of Tomato Soup, Sandwich, 1 cup of raw veggies, 1 pear. 

Dinner: 3oz Poached Salmon, Slaw, 3/4 cup cooked brown rice

Dessert: 1/2 Cup Pineapple Chunks in Juice

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Day 5

Breakfast: 1 cup Cheerios, 1/2 cup berries, 1 tablespoon sliced almonds, 8oz Fat Free milk

Lunch: Quesadilla, 1/2 cup low-fat cottage cheese, Cucumber spears

Dinner: 3oz roasted pork tenderloin, 1 cup baked squash, 2-3 cups of greens

Dessert: 1/2 cup Vanilla fat-free frozen yogurt

 

 

Day 6

Breakfast: 1 Toasted Frozen Waffle, spread with 1 tablespoon of Peanut Butter and topped with 1/2 sliced banaa and 8oz fat free milk

Lunch: Tuna Pita, 10 baby carrots, 6oz light yogurt mixed with 1/2 banana

Dinner: Jambalaya, 3 cups of steamed spinach

Dessert: 1 Apple

 

Day 7

Breakfast: 1/2 Toasted English Muffin, 1 Grapefruit

Lunch: Black Bean Salad, 1 Mini Wholemeal Pitta, 1 pear

Dinner: 3oz grilled chicken, 1 baked sweet potato, 1 cup steamed courgette

Dessert: 1/2 cup of Pineapple chunks in juice

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