Water with every meal, unless 100% juice is specified

Sun Mon Tues Wed Thurs Fri Sat

Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast

-2 egg -1 Cup -½ pita -2 Mini -Onion, -½ cup - 1 Cup
Omelet with Carrot and Scrambled frittatas carrot, Lightly Breakfast
tomatoes, mango eggs, with spinach, fried smoothie
mushrooms smoothie spinach spinach avocado quinoa with
cheese, bell with a whole and and and white with parsley,
peppers grain bagel tomatoes tomato bean salad chopped kale,
and green and low fat into a and egg on 1 piece spinach, apple,
onions, cream whole grain with a of whole with an banana,
small cheese and pita with a glass of grain toast, egg and a berries
granola almonds side of low fat side of glass of and
berry bowl cottage milk orange 100% pure flaxseed
(whole cheese slices with orange with a
grain a glass of juice, side small bowl
granola, soy milk of low fat of yogurt
raspberries, laughing and whole
blackberrie cow grain
s and cheese bagel
blueberries triangle
mixed
together)
with a glass
of low fat
milk

Lunch Lunch Lunch Lunch Lunch Lunch Lunch

- 1 Serving -1 Quinoa Yogurt - 2 pieces -2 Hard Turkey and -2 Cups
Tuna, stuffed bell cilantro Hummus boiled cheese Whole
spinach peppers (bell lime Avocado eggs with sandwich grain
salad with peppers, chicken toast with ham, with lite pasta
tomatoes, quinoa, corn, with tomatoes, cucumber, ranch salad with
purple beans, avocado carrot cheese dressing mozzarell
onions and chicken) with salsa with sticks, and and lettuce a cheese,
whole grain a layer of corn and and crackers on whole tomatoes,
homemade low fat tomatoes salmon with a side grain spinach
bread and a cheese on on a bed of and of almonds bread with and
low fat the top with wild rice cheese and a grapes and chicken
yogurt and a peach blocks 100% juice zucchini
lemon drink sticks
sauce
Dinner Dinner Dinner Dinner Dinner Dinner Dinner
-2 Veggie -2 Tacos -1 CupThai Indian - ​2 Mini -1 bowl -1 Salmon
Burgers with whole glass Palak quiche Creamy filet with
with black wheat noodle Paneer (Eggs, Chicken Lemon
beans, bell tortillas, salad with (Spinach, Ham, Noodle orzo and
peppers, beef, refried cilantro, tomato Spinach, Soup with a pan of
onions, beans, tomatoes, curry Okra, Carrots, baked
bread lettuce, bell sauce Green Celery, veggies
crumbs, tomatoes, peppers, with Onions, Onions (fennel,
mushrooms and low fat carrots, homemad Chicken) and mushroo
. Low fat sour cream green e with a side homemade ms,
yogurt, lime onions with cheese), of dragon noodles onions,
and cilantro a lime Tikki fruit with a side zucchini,
dipping ginger Masala of Grapes squash)
sauce and yogurt Chicken with a
a side of sauce with (Spiced, side of
watermelon chicken curry kiwis
chunks patty sides chicken)
with Naan
Bread
and 2
cuties

Snacks Snacks Snacks Snacks Snacks Snacks Snacks

Edamame -1sCelery -2 -Baked -½ Veggies Lightly
stick and ‘handfuls’ Sweet Blackberri and salted
Peanut Crispy Kale Potato es and low hummus popcorn
Butter Chips Fries fat yogurt

Physical Physical Physical Physical Physical Physical Physical

Activity. Activity Activity Activity Activity Activity Activity
Muscular Swimmin Jog for 45
Rest Day 2 Mile Run Strength (2 g for 30 30 Minutes Muscular minutes
Full body Sets of 7 minutes of Endurance
flexibility reps) (Cardio) beginner (3 Sets of
stretches 5 Minutes Yoga 12 reps 15
Dynamic of Static (Flexibility) lbs)
stretching stretches
for 10 (Flexibility Quick yoga
minutes )