1 cup diced pineapple oz low fat vanilla yogurt TOTAL Dinner Calories Carbohydrates Protein Fat

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1 Day 1 1 cup shredded wheat cereal fl oz skim milk medium banana, sliced TOTAL oz low fat Swiss cheese almonds cup strawberries, sliced TOTAL oz wild salmon, grilled with 1 tsp olive oil /4 cup canned black beans (rinsed & drained) /2 cup chopped tomato cups mixed greens Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice TOTAL cup diced pineapple oz low fat vanilla yogurt TOTAL Chicken Fajita Rice Bowl*(see recipe) 5 oz chicken breast grilled with 1 tsp olive oil + 1 tsp chili powder /4 red onion, chopped bell pepper, chopped cup cooked brown rice TOTAL Snack 3 Calories Carbohydrates Protein Fat TOTAL DAILY TOTAL

2 Day 2 Turkey & Egg White Wrap: 4 egg whites, scrambled oz deli sliced pepper turkey whole wheat flour tortilla large peach TOTAL /2 cup dried apple rings oz roast beef, sliced TOTAL Cheese & Tomato Sandwich: 2 slices whole wheat bread, toasted oz low fat Swiss cheese slices tomato + 5 fresh basil leaves TOTAL cup low fat cottage cheese cup strawberries TOTAL oz grilled shrimp cup steamed Swiss chard Herb Polenta* (see recipe) 1/2 corn meal + 1 cup water Tbs chopped fresh basil + 1 Tbs olive oil TOTAL Snack 3 Calories Carbohydrates Protein Fat 2 Tbs raisins almonds TOTAL DAILY TOTAL

3 Day 3 2 whole grain waffles tsp honey /2 cup blueberries almonds TOTAL hard boiled egg medium banana, sliced TOTAL cups lentil soup Tuna Pasta Salad* (see recipe) 2 oz whole wheat penne pasta oz chunk light tuna in water Tbs chopped scallion Tbs light mayonnaise cups mixed greens cherry tomatoes TOTAL oz grilled flank steak cups broccoli roasted with 1 Tbs olive oil + lemon juice /4 cup cooked whole wheat couscous TOTAL Snack 3 Calories Carbohydrates Protein Fat 1 cup strawberries TOTAL DAILY TOTAL

4 Day 4 1 cup low fat cottage cheese cup diced pineapple /2 cup shredded wheat cereal hard boiled egg TOTAL /2 cup dried apple rings Tbs natural peanut butter TOTAL oz deli sliced pepper turkey 1 oz low fat Swiss cheese slices tomato whole wheat flour tortilla large peach TOTAL oz low fat vanilla yogurt TOTAL oz grilled chicken breast Tbs salsa small sweet potato, diced and roasted with 2 tsp olive oil cup steamed Swiss chard fl oz skim milk TOTAL Snack 3 Calories Carbohydrates Protein Fat 2 Tbs raisins almonds TOTAL DAILY TOTAL

5 Day 5 1 cup cooked oatmeal (prepared with 1 cup skim milk) tsp honey Tbs raisins + 1/2 tsp cinnamon TOTAL cup low fat cottage cheese cup strawberries TOTAL oz grilled shrimp /2 cup chopped tomato /4 cup cooked whole wheat couscous cups mixed greens Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice TOTAL slices whole wheat bread, toasted oz low fat Swiss cheese slices tomato TOTAL oz broiled pork chop /2 cup canned black beans (rinsed & drained) /4 cup cooked brown rice cup steamed Swiss chard TOTAL DAILY TOTAL

6 Day 6 1 Tbs natural peanut butter slices whole wheat bread large peach TOTAL oz roast beef, sliced medium banana TOTAL Grilled Chicken Salad: 5 oz chicken breast grilled with 1 tsp olive oil + 1 tsp oregano /2 cup chopped tomato cups mixed greens tsp olive oil + lemon juice + 1 tsp honey TOTAL oz low fat vanilla yogurt 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 DAILY TOTAL

7 Day 7 Strawberry Shake: 1 cup strawberries oz vanilla protein powder ice cubes fl oz skim milk TOTAL hard boiled eggs cup strawberries, sliced TOTAL sweet potato, baked cup steamed Swiss chard Tbs chopped fresh basil + 1 Tbs olive oil TOTAL cup low fat cottage cheese almonds TOTAL Turkey Quesadilla* (see recipe) 2 oz low fat Swiss cheese, shredded bell pepper, chopped oz deli sliced pepper turkey whole wheat flour tortilla Tbs chopped scallion Tbs salsa TOTAL Snack 3 Calories Carbohydrates Protein Fat 2 cup diced pineapple TOTAL

8 DAILY TOTAL Recipes: Chicken Fajita Rice Bowl Serves: 1 Prep Time: 15 minutes Cook Time: 15 minutes 5 oz skinless chicken breast 1 tsp chili powder ¼ red onion, sliced ½ medium bell pepper, sliced 1 cup cooked brown rice 1) Preheat grill or grill pan to medium 2) Season chicken with chili powder and grill for 5-6 minutes per side until cooked through 3) While chicken is cooking, add onion and pepper slices to grill and cook until tender 4) Serve sliced grilled chicken and grilled vegetables over rice Tuna Pasta Salad Serves: 1 Prep Time: 20 minutes Cook Time: 10 minutes 2 oz dry whole wheat penne pasta 3 oz chunk light tuna in water, drained ¼ cup chopped carrot 1 Tbs chopped scallion 1 Tbs light mayonnaise 1) Cook pasta according to package directions, drain and set aside to cool 2) In a medium bowl combine tuna, carrot, scallion and mayonnaise; season with salt and pepper to taste. 3) Add cooked pasta and toss to combine

9 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 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

10 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 5) Transfer to a plate and top with salsa