Week E: Phase III Maintenance ** = recipes

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1 Week E: Phase III Maintenance ** = recipes Sunday Monday Tuesday Wednesday Turkey sausage links Turkey Breast Wraps/honey mustard dressing Vegetable Juice **Guacamole Grilled vegetables Lettuce wedge with light dressing /Dessert ** Crumb Pie Thursday Two egg spinach omelet Grilled turkey burger Sliced tomato and sautéed onion Swiss cheese Wedge /Dessert **Guacamole Cucumber and carrot chips Friday Poached eggs with turkey sausage Fruit salad Cottage cheese/apple/cinnamon Large tossed salad with light dressing Jumbo cooked shrimp with lemon /Dessert ** Crumb Pie Saturday Egg white omelet with veggies and cheddar cheese Apricot halves with cottage cheese Grilled salmon fillet /Dessert ** Crumb Pie with glass of Almond or soymilk Cottage cheese, 1c. strawberries /Dessert **Guacamole Poached eggs with turkey sausage ½ grapefruit, Plain yogurt with Sliced banana and walnuts Turkey Breast Wraps/honey mustard dressing Sliced tomato Swiss cheese wedge Sauteed green beans /Dessert ** Crumb Pie Almond or Soymilk Turkey sausage links 1/2 grapefruit Turkey burger with **Guacamole Sliced tomato and lettuce Plain yogurt with sliced banana/ walnuts /Dessert

2 Week F: Phase III Maintenance ** = recipes Sunday Monday Tuesday Wednesday Roast beef wraps with avocado Vegetable Juice 2 plums Lettuce wedge with light dressing /Dessert Two egg spinach/cheese omelet 2 apricots **Cranberry Nut Muffin Grilled turkey burger Sliced tomato and sautéed onion /Dessert Poached eggs with turkey bacon Fruit salad Large tossed salad with light dressing **Glazed Veal Cutlets with s /Dessert **Cranberry Nut Muffin Egg white omelet with veggies and cheddar cheese ½ grapefruit Spinach with light dressing Apricot halves with cottage cheese /Dessert Thursday Friday Saturday Cottage cheese **Cranberry Nut Muffin Chef s salad: lettuce, roast beef, Swiss cheese, tomato, carrot, cucumber and light dressing **Cheesy Spinach dip Cucumber and carrot chips **Glazed Veal Cutlets with s /Dessert Poached eggs with turkey bacon ½ grapefruit, Plain yogurt with Sliced banana and walnuts Swiss cheese wedge, pear Sauteed green beans /Dessert, Sliced tomato and lettuce Almond or soymilk Grilled turkey burger /Dessert **Cheesy Spinach dip

3 Week G: Phase III Maintenance ** = recipes Sunday Monday Tuesday Wednesday with cheese,, Chef s salad: lettuce, roast beef, Swiss cheese, tomato, carrot, cucumber and light dressing Vegetable Juice **Walnut Raisin Scones **Turkey Picadillo Broccoli Florets, steamed Lettuce wedge with light dressing /Dessert Thursday Two egg spinach/cheese omelet 2 apricots,, Grilled hamburger Sliced tomato and sautéed onion **Parma Style Veal Marinara /Dessert **Walnut Raisin Scones Friday Poached eggs with Canadian bacon Fruit salad, **Turkey Picadillo Large tossed salad with light dressing, Breadstick/Melba toast /Dessert Saturday Egg white omelet with veggies and cheddar cheese ½ grapefruit, Peach or Nectarine **Parma Style Veal Marinara 2 Apricots **Turkey Picadillo /Dessert,, Strawberries Chef s salad: lettuce, roast beef, Swiss cheese, tomato, carrot, cucumber and light dressing /Dessert **Walnut Raisin Scones Poached eggs with Canadian bacon ½ grapefruit, Breadstick/Melba toast Swiss cheese wedge, **Parma Style Veal Marinara Sauteed green beans /Dessert with cheese, Grilled hamburger Sliced tomato and lettuce Breadstick/Melba toast and Almond or soymilk /Dessert

4 Week E: Phase III Maintenance Protein 1 lb. lean beef steak (tenderloin or sirloin) 1 lb. boneless, skinless chicken breasts 8 oz. ground turkey 4 oz. salmon fillet 4 oz. jumbo cooked shrimp 2 dozen large eggs Turkey breakfast sausage links 8 oz. deli turkey breast Vegetables 2 medium avocados 4 medium tomatoes Lettuce greens (to equal 8 cups) Raw spinach, regular or baby (to equal 6 cups) 10 medium yellow onions 2 medium cucumbers 3 cups broccoli florets Carrots Veggies for grilling (zucchini, asparagus ) 1 lb. green beans, fresh or frozen Fruit Dairy Other 1 pt. lowfat cottage cheese 2 oz. Swiss cheese 1 oz. cheddar cheese Unsweetened almond milk or soymilk 1 pt. plain yogurt 5 small sugar-free yogurts Unsalted butter Almond flour Bottled horseradish Light honey-mustard dressing 3 medium oranges 2 lemons 1 lime Strawberries (small box) (2 small bunches) 2 bananas 1 grapefruit 4 Granny Smith apples 2 eating apples Medium can apricot halves, no-added-sugar 1 cup unsweetened applesauce

5 Week F: Phase III Maintenance Protein 1 lb. boneless, skinless chicken breasts 8 oz. ground turkey 8 oz. veal cutlets 1 lb. raw medium shrimp 2 dozen large eggs 8 oz. deli roast beef Dairy 1 cup low fat cottage cheese 2 oz. Swiss cheese 1 oz. cheddar cheese 1 oz. grated parmesan cheese 1 c. low fat sour cream Unsweetened almond milk or soymilk 1 cup plain yogurt 6 small sugar-free yogurts Other Vegetables 1 avocado 6 medium tomatoes Lettuce greens (to equal 8 cups) Raw spinach, regular or baby (to equal 5 cups) 1 package frozen spinach 3 medium yellow onions 3 medium cucumbers 4 c. broccoli florets 2 carrots Fresh parsley (small bunch) 1 lb. green beans, fresh or frozen Fruit 5 medium oranges 1 lemon (3 small bunches) 1 banana 2 plums 3 grapefruits 1 package fresh cranberries 5 apples Medium can apricot halves, no-added-sugar Almond flour Chopped walnuts Light ranch dressing

6 Week G: Phase III Maintenance Protein 1 lb. lump crab meat 8 oz. lean ground beef 1 lb. veal cutlets 1 lb. cooked turkey breast (rotisserie) 2 dozen large eggs Canadian bacon 4 oz. deli roast beef 4 oz. deli turkey breast Vegetables 6 medium tomatoes Lettuce greens (to equal 8 cups) Raw spinach, regular or baby (to equal 6 cups) 1 medium yellow onion 3 medium cucumbers 1 c. broccoli florets 1 carrot 1 lb. green beans, fresh or frozen Fresh cilantro (small bunch) 1 can green pitted olives 215 oz. cans diced tomatoes Fruit Dairy 1 cup low fat cottage cheese 3 oz. Swiss cheese 4 oz. cheddar cheese Unsweetened almond milk or soymilk 7 small sugar-free yogurts 8 medium oranges Strawberries (small box) (2 small bunches) 2 peaches or nectarines 1 grapefruit 3 apples 4 apricots Other Almond flour No-sugar-added marinara sauce Fish broth (may substitute water)