Sunday

Breakfast
3 Eggs Scrambled 1 slice 100% whole wheat bread 1 piece smart deli ham 1 glass of water

Monday
Breakfast
1 serv Kashi GoLean Cereal 1 serv of 1% milk 1 Bananna 1 glass of water

Tuesday
Breakfast
1 serv Kashi GoLean Cereal 1 serv of 1% milk 1 Bananna 1 glass of water

Snack
1 large rice cake 1 serving of peanut butter 1 glass of water

Snack
1 Dannon light and fit yogurt 1 serv of granola 1 serv of grapes 1 glass of water

Snack
1 hardboiled egg 1 apple 1 glass of water

Lunch
2 cups of green salad 1 boneless skinless chicken breast 1 serv of shredded mozarella cheese 1 serv of green pepper 1 serv of olive oil 1 glass of water

Lunch
2 cups of green salad 1 serv of deli turkey

Lunch
2 cups of green salad 1 serv of deli turkey

1 serv shredded mozarella cheese 1 serv shredded mozarella cheese 1 serv green pepper 1 serv green pepper 1 serv dried cranberries 1 serv dried cranberries 1 serv of oil and vinegar 1 serv of oil and vinegar 1 glass of water 1 glass of water

Snack
1 Dannon light and fit yogurt 1 handful of grapes 1 glass of water

Snack
1 serv lowfat cottage cheese 1 serv whole wheat crackers 1 glass of water

Snack
1 serv mixed nuts 1 glass of water

Dinner
1 lean cut 6 oz steak 1 sweet potato 1 glass of water

Dinner
2 serv baked cod 1 serv brown rice 1 serv asparagus 1 glass of water

Dinner
1 boneless skinless chicken breast 1 serv marinara sauce 1 serv shredded mozarella cheese 1 serv whole wheat pasta 1 serv steamed broccoli 1 glass of water

Total
Calories = 1,887 Fat = 64 grams Cholesterol = 874 mg Sodium = 1,408 mg Carbs = 137 grams Sugars = 37 grams Fiber = 15 grams Protein = 129 grams

Total
Calories = 1,812 Fat = 47 grams Cholesterol = 160mg Sodium = 2,103 mg Carbs = 232 grams Sugars = 109 grams Fiber = 27 grams Protein = 111 grams

Total
Calories = 1,666 Fat = 79 grams Cholesterol = 373mg Sodium = 2,208 mg Carbs = 212 grams Sugars =95 grams Fiber = 44 grams Protein = 106 grams

Wednesday
Breakfast
1 serv of oatmeal 1 serv of blueberries 1 Thomas' mini whole wheat bagel 1 serv of peanut butter 1 glass of water

Thursday
Breakfast
1 serv of oatmeal 1 serv of blueberries 1 Thomas' mini whole wheat bagel 1 serv of peanut butter 1 glass of water

Friday
Breakfast
Fruit Smoothie 1 cup dannon light/fit yogurt 1 banana 1 serv milk 1 glass of water

Saturday
Breakfast
3 Eggs Scrambled 1 slice 100% whole wheat bread 1 piece smart deli ham 1 apple 1 glass of water

Snack
1 hardboiled egg 1 apple 1 glass of water

Snack
1 serv mixed nuts 1 glass of water

Snack
1 cliff bar 1 glass of water

Snack
1 large rice cake 1 serving of peanut butter 1 glass of water

Lunch
1 tuna salad sandwhich on whole wheat 1 serv of raw baby carrots 1 serv of fig newton cookie 1 glass of water

Lunch
1 tuna salad sandwhich on whole wheat 1 serv of raw baby carrots 1 serv of fig newton cookie 1 glass of water

Lunch
2 serv deli turkey 2 pieces whole wheat bread 1 slice of cheese 1 serv of cottage cheese 1 serv broccoli/carrots

Lunch
1 Turkey Burger on whole wheat bun 1 slice cheese lettuce tomato mustard 1 glass of water 1 serv of Asparagus

Snack
1 serv of whole wheat crackers 1 serv of low fat cheese 1 glass of water

Snack
1 Cliff Bar 1 glass of water

Snack
1 sweet potato 1 stick of string cheese

Snack
1 sweet potato 1 stick of string cheese 1 glass of water

Dinner
Homemade Chicken Stirfry 1 serv of brown rice 1 glass of water

Dinner
2 cups green salad 1 serv lean ground turkey meat Crushed chips and salsa 1 glass of water

Dinner
1 serv 5-6 oz salmon 1 serv brown rice 1 serv asparagus 1 glass of water

Dinner
FREE PASS - WATCH PORTIONS No Alcohol!!

Total
Calories = 1,665 Fat = 56 grams Cholesterol = 324mg Sodium =1428 mg Carbs = 214 grams Sugars = 42 grams Fiber = 23 grams Protein = 88 grams

Total
Calories = 1,827 Fat = 61 grams Cholesterol = 135mg Sodium =1325 mg Carbs = 191 grams Sugars = 51 grams Fiber = 25grams Protein = 85 grams

Total
Calories = 1,659 Fat = 46 grams Cholesterol = 371mg Sodium = 2153 mg Carbs = 196 grams Sugars = 62 grams Fiber = 23grams Protein = 112 grams

Total
Calories = 1,353 Fat = 52 grams Cholesterol = 750mg Sodium = 1,879 mg Carbs = 130 grams Sugars = 35 grams Fiber =21 grams Protein = 87 grams