1 cup diced pineapple oz non fat fruit yogurt TOTAL Dinner Calories Carbohydrates Protein Fat

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1 Day 1 1 cup shredded wheat cereal fl oz skim milk grapefruit TOTAL almonds TOTAL oz wild salmon, grilled with 1 tsp olive oil /2 cup sliced mushrooms + 2 tsp olive oil cherry tomatoes Tbs walnut oil + lemon juice + 1 Tbs chopped basil TOTAL TOTAL oz chicken breast grilled with 1 tsp olive oil + 1 tsp chili powder cup cooked brown rice /2 cups steamed sugar snap peas TOTAL DAILY TOTAL

2 Day 2 Tomato & Basil Omelet* (see recipe) 1 large egg large egg whites /4 cup chopped tomato Tbs grated parmesan cheese Tbs chopped fresh basil TOTAL /2 cup dried apple rings fl oz skim milk TOTAL slices whole wheat bread, toasted oz roast beef, sliced + 2 slices tomato TOTAL TOTAL oz grilled shrimp cup steamed broccoli Herb Polenta* (see recipe) 1/2 corn meal + 1 cup water Tbs chopped fresh basil + 1 Tbs olive oil /2 cup sliced mushrooms + 2 tsp olive oil TOTAL almonds

3 DAILY TOTAL Day 3 2 whole grain waffles Tbs apricot jam almonds TOTAL hard boiled egg oz deli sliced turkey breast TOTAL oz chunk light tuna in water cup chopped artichoke hearts (canned in water, rinsed & drained) Tbs light mayonnaise cherry tomatoes TOTAL /4 cup hummus whole wheat crackers celery sticks, chopped TOTAL oz cooked chicken sausage cups broccoli roasted with 1 Tbs olive oil + lemon juice cup cooked whole wheat penne pasta TOTAL cups air popped popcorn grapefruit TOTAL DAILY TOTAL

4 Day 4 1/2 cup shredded wheat cereal hard boiled egg TOTAL /2 cup dried apple rings /4 cup hummus whole wheat crackers TOTAL oz grilled flank steak bell pepper, chopped cherry tomatoes Tbs walnut oil + lemon juice + 1 Tbs chopped basil TOTAL TOTAL oz wild cod, cooked /2 cups steamed sugar snap peas cup cooked brown rice fl oz skim milk TOTAL almonds TOTAL DAILY TOTAL

5 Day 5 1 cup cooked oatmeal (prepared with 1 cup skim milk) Tbs apricot jam almonds TOTAL TOTAL oz grilled shrimp /2 cup chopped tomato cup chopped artichoke hearts (canned in water, rinsed & drained) Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice TOTAL slices whole wheat bread, toasted slices tomato TOTAL oz broiled pork chop /2 cups steamed sugar snap peas /4 cup cooked brown rice TOTAL DAILY TOTAL

6 Day 6 2 slices whole wheat bread, toasted slices tomato TOTAL oz roast beef, sliced /4 cup hummus whole wheat crackers TOTAL oz deli sliced turkey /2 cup chopped tomato Tbs walnut oil + lemon juice + 1 Tbs chopped basil grapefruit TOTAL TOTAL oz wild salmon, grilled cup steamed broccoli Herb Polenta* (see recipe) 1/2 corn meal + 1 cup water Tbs chopped fresh basil + 1 Tbs olive oil TOTAL cups air popped popcorn TOTAL DAILY TOTAL

7 Day 7 Pineapple Shake: 1 oz vanilla protein powder ice cubes Tbs walnut oil fl oz skim milk TOTAL hard boiled eggs TOTAL cups lentil soup cup steamed broccoli TOTAL almonds TOTAL Turkey Quesadilla* (see recipe) 2 oz low fat Swiss cheese, shredded bell pepper, chopped oz deli sliced turkey whole wheat flour tortilla Tbs chopped scallion Tbs salsa TOTAL cup diced pineapple

8 TOTAL DAILY TOTAL Recipes: Tomato and Basil Omelet Serves: 1 Prep Time: 10 minutes Cook Time: 5 minutes 1 large egg 2 large egg whites ¼ cup chopped tomato 2 Tbs grated Parmesan cheese 2 Tbs chopped fresh basil Nonstick cooking spray 1) In a small bowl, whisk together egg and egg whites, set aside 2) Heat a small nonstick skillet over medium heat, spray with nonstick cooking spray 3) Add eggs to pan and scramble gently as eggs begin to set 4) Add tomato cheese and basil to center of the eggs and allow to cook until eggs are firm 5) Gently fold edges of omelet over tomato mixture, transfer to a plate and serve. Herb Polenta Serves: 1 Prep Time: 5 minutes Cook Time: minutes ½ cup corn meal, finely ground 1 cup water 2 Tbs fresh basil, chopped 1 Tbs olive oi1 Salt and pepper to taste

9 1) In a medium saucepan, bring water to a boil 2) Whisk in corn meal 3) Continue to whisk for 3-5 minutes as mixture thickens 4) Allow to cook, stirring frequently, until polenta is cooked (about 8 minutes) 5) Stir on olive oil and basil; season with salt and pepper to taste Turkey Quesadilla Serves: 1 Prep Time: 10 minutes Cook Time: 15 minutes 2 whole wheat tortillas 2 oz low fat Swiss cheese, shredded 1 bell pepper, chopped 4 oz sliced pepper turkey 1 Tbs chopped scallion 2 Tbs salsa 1) Preheat a nonstick skillet over medium heat 2) Add one tortilla to pan, top with half of the cheese, followed by turkey, pepper, scallion and remaining cheese 3) Top with other tortilla and cook for 3-5 minutes until cheese begins to melt 4) Gently flip over and cook on the opposite side for another 3-5 minutes. Transfer to a plate and top with salsa