SUNDAY Breakfast.: scrambled eggs with ½ cup sliced tomato, coffee, (artificial sweetener and skim milk to taste)
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1 WEEK ONE SUNDAY Breakfast.: scrambled eggs with ½ cup sliced tomato, coffee, (artificial sweetener and skim milk to taste) California Salad Bowl caffeine free diet soda, water or tea baked salmon with lemon slices steamed broccoli large vegetable salad with 1 ½ tbs. low sugar salad dressing made with olive or canola oil* caffeine free diet soda, water or tea MONDAY Breakfast.: cottage cheese with ½ cup chopped cucumbers and tomatoes coffee (artificial sweetener and skim milk to taste) turkey slices and low fat cheese on 2 cups mixed greens with 1 ½ tbs. low sugar salad dressing made with olive or canola oil* caffeine free diet soda, water or tea grilled chicken breast Baked Spaghetti Squash Lasagna Style large vegetable salad with 1 ½ tbs. low sugar salad dressing made with olive or canola oil* caffeine free diet soda, water or tea TUESDAY Crustless Spinach Quiche coffee (artificial sweetener and skim milk to taste) tuna salad on a bed of 2 cups mixed greens with vinegar to taste caffeine free diet soda, water or tea Greek Bifteki, mixed summer squash with I Can't Believe It's Not Butter Spray large vegetable salad with 1 ½ tbs. low sugar salad dressing made with olive or canola oil* caffeine free diet soda, water or tea WEDNESDAY MEXICAN OMELET coffee (artificial sweetener and skim milk to taste) large chicken caesar salad with dressing on the side (May use 1 ½ tbs dressing) caffeine free diet soda, water or tea grilled tuna with lemon slices steamed broccoli and cauliflower with I Can't Believe It's Not Butter Spray large vegetable salad with 1 ½ tbs. low sugar salad dressing made with olive or canola oil* caffeine free diet soda, water or tea
2 THURSDAY hard boiled egg ½ cup fresh vegetable sticks (suggest celery, broccoli and/or cauliflower) coffee (artificial sweetener and skim milk to taste) Lettuce Wraps caffeine free diet soda, water or tea baked chicken with fresh rosemary grilled eggplant or vegetable of choice large vegetable salad with 1 ½ tbs. low sugar salad dressing made with olive or canola oil* caffeine free diet soda, water or tea FRIDAY Mini Frittatas coffee (artificial sweetener and skim milk to taste) large greek salad with 1 tbs. olive oil and vinegar to taste caffeine free diet soda, Easy Salmon, snow peas with I Can't Believe It's Not Butter Spray large vegetable salad with 1 1/2 tbs. low sugar salad dressing made with olive or canola oil* caffeine free diet soda, water or tea SATURDAY mushroom, bell pepper and low fat cheese omelet coffee (artificial sweetener and skim milk to taste) Marinated Chicken Salad on a bed of 2 cups mixed greens with vinegar to taste caffeine free diet soda, water or tea grilled sirloin steak Broccoli Rabe with Shiitake Mushrooms large vegetable salad with 1 ½ tbs. low sugar salad dressing made with olive or canola oil* caffeine free diet soda, water or tea
3 WEEK 2 SUNDAY Yummy Veggie Omelet Coffee Grilled Beef Salad Greens & Tomatoes w/ 1 1/2 Tbs. Low-Sugar Dressing Caffeine Free Diet Soda Stir-Fry Shrimp w/ Broccoli & Peppers Lg. Vegetable Salad w/ 1 1/2 Tbs. Low-Sugar Dressing Caffeine Free Diet Soda MONDAY Scrambled Eggs w/ 1/2 c. chopped Onions & Tomatoes Coffee Mediterranean Lentil Salad Caffeine Free Diet Soda SIRLOIN SHISH KEBAB Mixed Summer Squash Lg. Vegetable Salad w/ 1 1/2 Tbs. Low-Sugar Dressing Caffeine Free Diet Soda TUESDAY Mini Frittatas Coffee Chef's Salad w/ 1 1/2 Tbs. Dressing on Side Caffeine Free Diet Soda Grilled Chicken Breast Italian Green Beans Lg. Vegetable Salad w/ 1 1/2 Tbs. Low-Sugar Dressing Caffeine Free Diet Soda WEDNESDAY Hard Boiled Egg 1/2 C Veggi Sticks Celery, Broccoli & Cauliflower Coffee Beef Kushisashi On Bed of Spinach & Mushrooms w/ Vinegar and olive oil Caffeine Free Diet Soda Chicken Saltimbocca Lg. Vegetable Salad w/ 1 1/2 Tbs. Low-Sugar Dressing Caffeine Free Diet Soda
4 THURSDAY Lite Cheese Spread on 1/2 C Celery Sticks Coffee The Best Turkey Chili Ever 2 c. Mixed Greens w/ 1 1/2 Tbs. Low-Sugar Dressing Caffeine Free Diet Soda Grilled Sirloin Steak Green Beans Almondine Lg. Vegetable Salad w/ 1 1/2 Tbs. Low-Sugar Dressing Caffeine Free Diet Soda FRIDAY Asparagus with Prosciutto and Eggs Coffee Lg. Greek Salad w/ 1 Tbs. Olive Oil & Vinegar Caffeine Free Diet Soda Baked Salmon w/ Lemon Slices Steamed Broccoli Lg. Vegetable Salad w/ 1 1/2 Tbs. Low-Sugar Dressing Caffeine Free Diet Soda SATURDAY Egg White Omelette With Herbs And Mushrooms Coffee Lettuce Wraps Caffeine Free Diet Soda Cioppino Lg. Vegetable Salad w/ 1 1/2 Tbs. Low-Sugar Dressing Caffeine Free Diet Soda
5 WEEK 3 SUNDAY ham and low fat cheese omelet sliced tomatoes Fiber One with skim milk small banana coffee (artificial sweetener and skim milk to taste) Rare Roast Beef Salad with Mustard Mayonnaise wheat roll with Smart Balance margarine apple slices caffeine free diet soda, water or tea grilled tuna with lemon slices steamed broccoli baked sweet potato with cinnamon and Smart Balance margarine large vegetable salad with 1 1/2 tbs. low sugar salad dressing made with olive or canola oil* caffeine free diet soda, water or tea MONDAY TRATTORIA FRITTATA, V-8 Juice, coffee (artificial sweetener and skim milk to taste) shaved turkey on whole wheat bread with lettuce, tomato and mayonnaise carrot and celery sticks fresh grapes caffeine free diet soda, water or tea MIDDLE EASTERN GRILLED CHICKEN on wild rice snow peas with I Can t Believe It s Not Butter Spray large vegetable salad with 1 1/2 tbs. low sugar salad dressing made with olive or canola oil* caffeine free diet soda, water or tea TUESDAY MEXICAN OMELET fresh peach coffee (artificial sweetener and skim milk to taste) Caribbean Chicken Salad Ryvita whole grain crackers caffeine free diet soda, water or tea Pollo Alla Cacciatora large vegetable salad with 1 1/2 tbs. low sugar salad dressing made with olive or canola oil* caffeine free diet soda, water or tea WEDNESDAY turkey bacon slices whole wheat toast with Smart Balance margarine no added sugar jam fresh orange slices coffee (artificial sweetener and skim milk to taste) large Greek salad with 1 tbs. olive oil and vinegar to taste whole wheat roll - fresh plum caffeine free diet soda, water or tea grilled chicken breast Ratatouille brown rice large vegetable salad with 1 1/2 tbs. low sugar salad dressing made with olive or canola oil* caffeine free diet soda, water or tea
6 THURSDAY 2% American cheese and tomato slices on whole wheat toast (placed under broiler until hot & bubbly) 1/2 fresh grapefruit coffee (artificial sweetener and skim milk to taste) Club Sandwich caffeine free diet soda, water or tea grilled sirloin burger with 2% milk American cheese on a bun with lettuce and mustard steamed baby carrots large vegetable salad with 1 1/2 tbs. low sugar salad dressing made with olive or canola oil* slice of honeydew melon caffeine free diet soda, water or tea FRIDAY cheesy scrambled eggs on a bed of spinach fresh melon slices whole wheat toast with Smart Balance margarine coffee (artificial sweetener and skim milk to taste) Seared Scallop and Fresh-Orange Salad Ryvita whole grain crackers fresh apple caffeine free diet soda, water or tea Garlic Chicken Bundles fresh green beans with I Can t Believe It s Not Butter Spray - baked potato with Smart Balance margarine large vegetable salad with 1 tbs. olive oil and vinegar to taste sugar free chocolate pudding with topping caffeine free diet soda, water or tea SATURDAY mushroom, bell pepper and low fat cheese omelet oatmeal with cinnamon and skim milk 1/2 grapefruit coffee (artificial sweetener and skim milk to taste) tuna salad on grain bread with lettuce and tomato mixed greens with olive oil and vinegar to taste watermelon slice caffeine free diet soda, water or tea Garlic Lime Chicken whole wheat roll with Smart Balance margarine large vegetable salad with 1 1/2 tbs. low sugar salad dressing made with olive or canola oil* fresh fruit cup caffeine free diet soda, water or tea
7 WEEK 4 SUNDAY Scrambled Eggs w/ Ham & Low-Fat Cheese Uncle Sam's Cereal w/ Skim Milk Fresh Peach Coffee chef salad with low fat American cheese, ham, turkey and sliced egg with 1 1/2 tbs. low sugar salad dressing made with olive or canola oil* caffeine free diet soda, water or tea Broiled Salmon w/ Lemon Juice & Dill Steamed Asparagus Broiled Tomato Halves w/ Chopped Basil Sugar-Free Chocolate Pudding w/ Topping Caffeine Free Diet Soda MONDAY Whole Wheat Bagel w/ Light Cream Cheese Smoked Salmon 1/2 Grapefruit Tomato Juice Coffee Chicken Caesar Salad w/ Dressing on Side Whole Wheat Roll w/ Margarine Carrot & Celery Sticks Fresh Peach Caffeine Free Diet Soda GRILLED SWORDFISH Brown Rice Steamed Green Beans Lg. Vegetable Salad w/ 1 1/2 Tbs. Low- Sugar Dressing Caffeine Free Diet Soda TUESDAY BAKED EGGS ON CREAMED SPINACH Toast w/ Light Jam Fresh Orange Slices Coffee Asparagus, Orange And Endive Salad Whole Grain Crackers Fresh Strawberries Caffeine Free Diet Soda Beef Souvlaki Baked Sweet Potato Mixed Greens Salad w/ Artichoke Hearts w/ 1 1/2 Tbs. Low-Sugar Dressing Caffeine Free Diet Soda WEDNESDAY German apple pancake coffee Lg. Greek Salad w/ 1 Tbs. Olive Oil & Vinegar to Taste Whole Wheat Pita Fresh Grapes Caffeine Free Diet Soda Chicken Mushroom Dijon Brown Rice Steamed Cauliflower Lg. Vegetable Salad w/ 1 Tbs. Olive Oil & Vinegar to Taste Fresh Melon Caffeine Free Diet Soda
8 THURSDAY Cheesy Scrambled Eggs On Bed of Spinach Melon Slices Whole Wheat Toast w/ Margarine Coffee Spinach Feta Salad Fresh Plum Caffeine Free Diet Soda Scallops Provencal Steamed Baby Carrots Lg. Vegetable Salad w/ 1 1/2 Tbs. Low-Sugar Dressing Caffeine Free Diet Soda FRIDAY Turkey Bacon Slices Whole Wheat Toast w/ Light Mozzarella Cheese Slices Small Banana Coffee Chef Salad w/ Low-Fat American Cheese Ham, Turkey & Sliced Egg w/ 1 1/2 Tbs. Low-Sugar Dressing Caffeine Free Diet Soda Blackened Tuna Steamed Broccoli Whole Wheat Pasta w/ Fresh Tomato & Basil w/ Light Parmesan Cheese Grilled Fresh Eggplant Sugar-Free Ice Cream Caffeine Free Diet Soda SATURDAY FLUFFY OMELET WITH CRAB NEWBURG SAUCE Whole Wheat Toast 1/2 Grapefruit Coffee Sliced Turkey on Whole Wheat Bread w/ Lettuce, Tomato & Mayo. Apple Slices Caffeine Free Diet Soda Reshmi Kebab (Silken Kebabs) Whole Wheat Roll w/ Margarine Spinach Salad w/ Hearts of Palm w/ 1 1/2 Tbs. Low-Sugar Dressing Fresh Fruit Cup Caffeine Free Diet Soda
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