Week 1 Meal Plan and Recipes

Week 1
Day 1- Monday
Breakfast
1-2 whole eggs + 2 egg whites omelet (use no-cal cooking spray)
Over fill with veggies (broccoli, bell peppers, mushrooms, onions, etc.)
Sprinkle with Swiss or Monterey Jack cheese
Glass of water; cup of tea or black coffee
A.M. Snack
3-5 strawberries
Handful of unsalted or lightly salted peanuts
Lunch:
2 slices of turkey, lettuce and tomato, mayo
Roll up inside 1-2 romaine lettuce leaves
1 c. clear broth soup with no pasta or rice, such as chicken, eggdrop, vegetable
1 c. water; unsweetened drink of choice
Afternoon Snack:
Broccoli and baby carrots dipped in ranch dressing
1 c. water or sugar-free drink
Dinner:
Baked chicken breast sliced over large salad of mixed dark greens and spinach (add as many vegetables
as possible), sliced almonds or sunflower seeds, olives, etc.
Dressing of choice or vinegar & olive oil
12 oz. of skim milk or drink of choice
Large glass of water
Late Snack
1 slice of American or cheddar cheese
melt on 1 slice whole grain bread
Water
Tip: Late snack is optional. If you do not usually snack at night, dont start. However if you do snack at
night regularly, try to cut out the afternoon snack and use it after dinner instead. Note: It is best to add calories
earlier in the day to give your body time to burn them off before your metabolism slows down for the night.
Tuesday
Breakfast
Peanut butter on 2 slices whole grain bread or toast
Skim Milk, Tea or Coffee (black)
Water
A.M. Snack
Handful of favorite nuts
Water
Lunch
Scoop of Tuna Salad over lettuce, tomato & cucumbers
Handful of Pork Rinds
1 c. of water; Unsweetened drink of choice
Afternoon Snack
Cottage Cheese with blueberries tossed in
Water
Dinner
1 Large chicken breast sautéed in olive oil
1 c. marinara sauce
1 slice mozzarella cheese melted over chicken
Fresh steamed green beans or canned (low-salt)
Unsweetened Iced Tea
Large glass of water
Late Snack
Sliced Strawberries
Wednesday
Breakfast
Scrambled Eggs
1-2 ham slices
½ grapefruit no sugar
Skim Milk, Tea or Coffee (black or use light creamer)
Water
A.M. Snack
2 slices Turkey or Chicken lunchmeat
roll up and dip in favorite condiment
Water
Lunch
Chicken Breast Ceasar Salad (no croutons)
1c. Clear broth soup (vegetable, cabbage, won ton)
Unsweetened drink of choice
Water
Afternoon Snack
Cut vegetables dipped in Ranch dressing
Water
Dinner
Lean Steak with steak sauce
Steamed Broccoli or Asparagus with Cheese sauce
Water
Late Snack
Handful of mixed nuts
Tea or Skim Milk
Water
Thursday
Breakfast
2 Eggs over easy
3 Turkey Sausage Links
1 slice whole grain toast
Coffee or Tea
Water
A.M. Snack
Few Strawberries
Water
Lunch
2 c. Hearty Vegetable Beef Soup, no potatoes
Side Salad
Water
Afternoon Snack
Celery Sticks filled with soft cheese of choice
Water
Dinner
Chicken & Vegetable Stirfry:
Use olive oil, lite soy sauce, stir-fry sauce and lots of your favorite vegetables)
Cook chicken thru first in olive oil
then add vegetables until desired doneness, stir in sauces, simmer for 1 min.
Water and unsweetened drink of choice
Late Snack
Handful of mixed or favorite nuts
8 oz. Skim or Non-fat Milk
Water
Friday
Breakfast
1-2 Tbsp. peanut butter on
1 Slice whole grain bread or toast
Coffee or Tea
Water
A.M. Snack
Assorted cut vegetables
Ranch Dip
Lunch
Turkey or Veggie Burger(s) topped with vegetables of choice
1 slice cheese melted over
Whole Grain Bun
Water
Afternoon Snack
Handful of Mixed Nuts
Water
Dinner
Baked BBQ skinless ½ of chicken
½ Sweet Potato
Side Salad
Unsweetened beverage of choice
Water
Late Snack
2 oz. Cheese
Water
Saturday
Breakfast
Cheesy scrambled eggs
Orange
Water
Tea or Coffee
A.M. Snack
Handful of nuts
Water
Lunch
3 slices Chicken or Turkey lunchmeat
Sprinkle shredded Monterey Jack cheese inside
Roll up and top with salsa
Heat in microwave 1 minute
1 c. Vegetable or clear broth soup
Water
Unsweetened Iced Tea (or sugar free drink of choice)
Afternoon Snack
Mixed Vegetables in dip
Water
Dinner
3-5 oz. Extra Lean Steak Broiled
Steamed greens or spiced cooked spinach (spice with pepper, herbs, almonds)
Sprinkle greens with cheddar cheese before serving
Water
Late Snack
Whole-grain Cereal - <2 cups.
2% Milk
Water, Ice Tea
Sunday
Breakfast
Omelet with lots of veggies,
Crumbled turkey bacon or sausage & sprinkle of cheese
Water
Tea-Coffee
A.M. Snack
Baby carrots and broccoli
dipped in Ranch
Lunch (400 Calories)

2 slices of Ham (Healthy Choice preferred)
1 slice lite Swiss or American cheese
Mustard or mayo (optional)
Rolled tightly in 1-2 Romaine lettuce leaves
1 pickle
1 c. vegetable soup (or clear broth soup)
Water or unsweetened drink of choice
Afternoon Snack
Water
Dinner
4 oz. Turkey Meatloaf (recipe below)
Steamed green vegetable of choice (green beans, broccoli, asparagus)
Water
Late Snack
½ peanut butter sandwich on whole grain bread
Turkey Loaf:
1 lb. lean ground turkey
1 egg whites
1 c. bread crumbs (use only dried whole grain bread or pork rinds crushed)
1/2 c. ketchup
sautéed finely chopped vegetables (carrots, mushrooms, red pepper, onion)
saute' in olive oil
Mix all ingredients, shape into loaf, cover top with more ketchup
Bake in 350 oven for 45-60 minutes
Week 2
Monday
Breakfast
1-2 Tbsp. peanut butter on
1 Slice whole grain bread or toast
Coffee or Tea
Water
A.M. Snack
2 slices of cheese on
4 whole grain crackers
Water
Lunch
Large Plate of dark green lettuce & spinach with all your favorite veggies
Cubed chicken breast
Dressing of choice
Water
Unsweetened drink of choice)
Afternoon Snack
Low-sugar Yogurt with fresh fruit and a few chopped nuts tossed in
Dinner
4-6 oz. Grilled or Broiled Salmon with fresh lemon
Homemade tartar sauce (pickle relish & Miracle Whip--2 Tbsp.)
Steamed or grilled vegetables, season to taste
(If grilled, drizzle with 1 tsp. olive oil)
Late Snack
Water or Skim Milk
Tuesday
Breakfast
2 Eggs over easy
3 Turkey Sausage Links
Coffee or Tea
Water
A.M. Snack
1 apple sliced or 1 banana
Dipped in peanut butter
Lunch
Scoop of chicken salad over
bed of greens, tomato
Clear Broth soup
Water
Iced Tea or Unsweetened drink of choice
Afternoon Snack
1 piece of fresh fruit
Dinner
Baked Cornish Hen
Steamed Broccoli in cheese sauce
Side Salad with low-cal dressing
Water
Late Snack
Sugar-free Yogurt
Wednesday
Breakfast
Scrambled Eggs with added:
crumbled turkey sausage,
green pepper, onions and
cheese
Water
Tea or Coffee
A.M. Snack
Cut vegetables with Ranch dip
Water
Lunch
Hearty Chicken Soup without noodles
or clear-broth soup of choice
Side Salad
Water
Unsweetened, low-cal drink of choice
Afternoon Snack
Sliced Strawberries
Water
Dinner
Baked Chicken Breast covered with
Marinara Sauce
Melt 1 slice mozzarella Cheese
Fresh steamed or canned green beans
Iced Tea (or unsweetened drink of choice)
Water
Late Snack
1 c. skim milk
Water
Thursday
Breakfast
Broccoli & Swiss Omelet
Water
Coffee
A.M. Snack
2 Slices of Cheese on
Lunch
Lunchmeat, Cheese, Tomato slices wrapped in
1-2 romaine lettuce leaves
Clear broth soup of choice
Condiments optional
Water
Drink of Choice (low-cal, unsweetened)]
Afternoon Snack (250 Calories)

Water
Dinner
Chicken & Vegetable Stirfry:
Use olive oil, lite soy sauce, stir-fry sauce and lots of your favorite vegetables)
Cook chicken thru first in olive oil
then add vegetables, cook until desired doneness, stir in sauce, simmer for 1 min.
Water and unsweetened drink of choice
Late Snack
1 Slice whole grain toast with butter
Water
Friday
Breakfast
Soft Cheese spread on
Rykrisp (whole grain) crackers
Handful of raspberries or 5 strawberries
Water
Coffee or Tea
A.M. Snack
1 c. Cottage cheese with
Peaches (packed in water) or fresh berries tossed in
Lunch
1 Turkey Burger Open faced with cheese
Add desired toppings
Side Salad w/dressing
Low-Cal, Unsweetened drink of choice
Afternoon Snack
Broccoli & Cauliflour cuts
dipped in Ranch
Dinner
Late Snack
Low-Sugar yogurt w/fruit
Water
Saturday
Breakfast
Scrambled eggs
Turkey Bacon
1 Sl. Whole grain toast
Water
Coffee, Tea
A. M. Snack
Celery Sticks filled with soft cheese
Lunch
1 can. Albacore Tuna over mixed greens
Vinegar & Oil (or dressing of choice)
Water
Low Cal, Unsweetened drink of choice
Afternoon Snack
Handful of grapes
Dinner
Broiled Salmon, Tuna or Mackerel
Assorted steamed vegetables drizzled with olive oil
Small side of Hollandaise Sauce from mix (no more than 1 c. use 1/4 water instead of all milk)
Pour over fish & veggies
Water
Beverage of Choice (low-cal, unsweetened)
Late Snack
½ peanut butter sandwich
(on whole grain bread)
Skim Milk
Water
Sunday
Breakfast
Omelet with veggies and a sprinkle of jack cheese
1 slice whole-grain toast with butter
Water
Coffee, Tea
A.M. Snack
Assorted veggies dipped in
Ranch dressing
Lunch
Taco Salad (no beans, no shell)
with seasoned burger (can substitute turkey), Use Taco Seasoning
onions, olives, tomatoes, cheese, avocado slices
Salsa, ¼ c. Sour Cream (optional)
Water
Afternoon Snack
4 Whole Grain Crackers
Soft cheese spread
Water
Dinner
Grilled Chicken Kabobs
Skewered Chicken, chunk vegetables, onions
Serve with Dipping Sauce (see Recipe)
Water
Unsweetened Drink of choice
Dipping Sauce
½ c. mayonnaise
2 tsp. ketchup
2 tbsp. prepared horseradish
¼ tsp. paprika
¼ tsp. salt
1/8 tsp. oregano
1 dash black pepper
Cayenne pepper to taste
Late Snack
Week 3 Reintroduce more carbs, however, always in whole grain or wholesome form.
Monday
Breakfast
Eggs Benedict
(2 Eggs over Whole Grain English Muffin,
slice of ham, hollandaise sauce (from mix - use 1/4 water instead of all milk)
Limit sauce to ½ c.
Tea or Coffee
Water
Snack
Sliced Cucumbers (Ranch optional)
Water
Lunch
Turkey Burger with toppings
Whole Grain Bun
Side Salad
Water
Unsweetened Drink of Choice
Snack
Cottage Cheese with sliced fruit (fresh or packed in water)
Dinner
Broiled Salmon with Creamy Lemon Sauce (see Recipe below)
Zucchini Pancakes (see Recipe below)
Side Salad
Low-Cal, Unsweetened drink of choice
Water
Zucchini Pancakes
¼ c. butter
1 ½ lb. zucchini coarsely shredded (makes 4 cups)
½ clove fresh garlic
½ tsp salt
2 eggs
6 Tbsp. parmesan cheese
Combine zucchini, salt let stand 15 min. Press out moisture, stir in eggs,
cheese and garlic. Melt butter in pan. Drop bunches into pan and flatten.
Turn once, cook until golden brown.
Creamy Lemon Sauce (for Salmon)

1T. extra virgin olive oil
1 clove garlic, minced
¼ c. fresh squeezed lemon juice
2 T. capers
1 tsp. lemon-pepper seasoning
½ c. fat-free sour cream
Heat oil in small saucepan over medium heat. Add garlic, cook for 1 minute. Reduce heat to low, stir in
lemon juice, capers, and lemon-pepper seasoning, cook for 5 minutes. Add sour cream, cook for another
5 minutes or until heated through. Serve over fish.
Snack
Whole Orange
Tuesday
Breakfast
Omelet filled with veggies
Sprinkle with cheese
1 Slice whole-grain toast
Coffee, Tea
Water
A.M. Snack
Fresh fruit of choice
Lunch
Tuna salad over
Mixed greens, tomato, other veggies of choice
Cup of clear broth soup (chicken, vegetable, cabbage, etc.)
Low-Cal, Unsweetened beverage of choice
Water
Snack
Peanut butter
on Celery Sticks
Water
Dinner
Chicken Breast - Parmesan style
(Optional Can bread lightly if whole grain bread crumbs are used)
Fry in olive oil, cover with sauce and simmer
Marinara Sauce, add 1/2 can of canned spinach (drain well)
Sprinkle with Mozzarella & Parmesan Cheeses
Steamed Broccoli or Veggies of Choice
Unsweetened, low-cal beverage of choice
Water
Late Snack
Whole grain buttered toast
Tea or water
Wednesday
Breakfast
2 c. oatmeal with cinnamon
Sliced apple
Tea or Coffee
Water
A.M. Snack
1 piece of whole fruit
Water
Lunch
Avacado Sandwich: Whole Grain Bread (toasted optional)
Sliced Avacado, Tomato, lettuce and cheese with Mayo
Side Salad with dressing
Water
Afternoon Snack
Broccoli tops and baby carrotts
dipped in ranch dressing
6-8 whole grain crackers
Dinner
Broiled Tuna or Swordfish Steak over mixed spinach salad
Red Onion, veggies of choice, few almonds
Vinaigrette Dressing
Whole Grain pita cut into wedges (spray with cooking spray and broil for 1 minute to add crunch)
Water
Snack
½ Peanut butter sandwich on whole grain bread
8 oz. Skim or Fat-Free milk
Use salad dressings that contain more monounsaturated fats such as olive oil and less corn syrup and
sugar in the ingredient list.
Thursday
Breakfast
1 scrambled egg
on a 1 slice whole-grain toast
1 Slice of Lite Cheese eat open-faced
Fresh Orange Slices
Water
A.M. Snack
2 slices of cheese on
4 Rykrisp whole grain crackers
Water
Lunch
2 Lettuce Roll-ups
Roll lunchmeat of choice with cheese, tomato and condiment in
2 Romaine Lettuce Leaves
Clear broth soup of choice
Snack
1 c. low-sugar yogurt with blueberries
and a handful of chopped nuts
Dinner
Chicken Fajita with lettuce, tomato, sliced avacado, olives and salsa
(Buy prepared marinated chicken or stir-fry in 1 tsp. olive oil
and a dash of taco sauce; Use whole-grain fajita or lawash roll-ups)
Water
Late Snack
½ peanut butter sandwich on whole grain bread
Cup of 2% Milk
Water
Friday
Breakfast
Scrambled Eggs with Cheese
Turkey Sausage
Coffee or Tea (black)
Water
A.M. Snack
1 medium piece of fruit of choice
Lunch
Scoop of Tuna Salad
Scoop of Cottage Cheese
Small Side Salad with low-cal dressing
Unsweetened low-cal beverage of choice
Water
Afternoon Snack
2 Slices of Cheese on
4 Whole Grain Crackers
Water
Dinner
Sliced Turkey Breast
with 1/2 c. Lite Gravy
Fabulous Faux Mashed Potatoes (See Recipe below)
Steamed Green Vegetables of choice
Water
Mashed Potatoes
1 Med head cauliflower florets
1 clove garlic
¼ c. mayonnaise
¼ t. salt
1 T chopped basil (fresh)
Boil cauliflower and garlic until tender, drain. Blend in food processor, add mayo and salt until creamy.
Add butter-flavored sprinkles if desired. Stir in basil and serve while warm.
Note: Wherever you can substitute a sweet potato for regular potatoes or potato substitutes such as this
will benefit your diet by adding fiber, vitamins and trace minerals that will boost your immune system.
Late Snack
1 1/2 c. High-Fiber cereal (check sugar content)
8 oz. Skim or Fat-free milk
Water
Saturday
Breakfast
1 Low-sugar yogurt
Toss in fresh berries and nuts
Tea, Coffee
Water
Snack
Sliced Apple
Spread with Peanut Butter
Water
Lunch
BLT salad made w/Turkey Bacon (4 strips)
Tomato, sliced cucumbers
Whole grain pita ¼s (spray and broil for crispness,
or break up and use as croutons)
Water
Afternoon Snack
Whole piece of fruit
Water
Dinner
Baked BBQ Chicken Breast
Baked Sweet Potato sprinkled with Cinammon
Steamed Broccoli or Brussel Sprouts (or greens of choice)
Water
Late Snack
1 c. oatmeal with 2% milk
Sunday
Breakfast
2-3 Eggs over-easy with ham slices
1 slice whole grain toast with butter
Orange Slices
Coffee or Tea
Water
A.M. Snack
Bunch of Cherries (not maraschino)
4 Whole grain crackers
Water
Lunch
Veggie or Turkey Burger with lettuce, tomato, pickle, onions
Whole Grain Bun
Ketchup, mustard
Side Salad with low-cal dressing
Low-cal, unsweetened drink of choice
Water
Afternoon Snack
1 c. low-fat cottage cheese
with fresh or canned fruit (in water)
Dinner
4 oz. Baked or Broiled Tilapia or Mahi-Mahi
Homemade or lite Tartar Sauce (see recipe below)
Steamed green beans or vegetables of choice
1 c. Whole Grain Brown Rice dish
Water
Late Snack
1-2 c. whole grain cereal (low-sugar)
8 oz. Skim or Non-Fat Milk
Week 4 (Includes Fast Food Choices)

Monday
Breakfast
Omelet with cheese and lots of veggies
Side of turkey bacon
Coffee, Tea
Water
A.M. Snack
Apple & peanut butter
Water
Lunch
Subways Adkins-Friendly Salad (under 15 carbs including dressing)
Water
Afternoon Snack
Water
Dinner
Lean Steak, smothered in sautéed onion & mushroom (saute in olive oil)
Steamed green beans or greens of choice
Zucchini Pancakes (see recipe above)
Water
Late Snack
1/2 Peanut butter sandwich on Whole Grain Bread
Coffee, Tea
Water
Tuesday
Breakfast
Egg Salad Sandwich on whole grain bread
Coffee or Tea
Water
A.M. Snack
2 slices cheese
Lunch
McDonald's Grilled Chicken Salad with dressing (any variety - 11 carbs)
Ranch, Vinaigrette or Caesar Dressing (4 carbs)
Iced Tea or unsweetened drink of choice
Water
Afternoon Snack
Dinner
Grilled Chicken Breast Kabobs
(Skewer Chicken, Onions, Tomatoes, Green Pepper)
½ c. Whole Grain Brown Rice toss with vinaigrette dressing, spices
Unsweetened, Low-Cal beverage of choice
Water
Late Snack
1 slice whole grain toast with peanut butter
2% milk
Water
Wednesday
Breakfast
2 c. oatmeal with 4 oz. Skim Milk
Berries tossed in
Coffee or Tea
Water
A.M. Snack
Handful of Mixed nuts
Water
Lunch
Burger King 4 pc. Chicken Tenders Meal (10g. carb)
Side Salad w/vinaigrette (7g. net carbs)
Unsweetened, low-cal beverage
Water
Afternoon Snack
Water
Dinner
Chicken Stirfry
Add a lot of veggies, bean sprouts
Toss with Almonds and lite stirfry sauce
Water
Late Snack
1c. Whole grain cereal (low-sugar)
2% Milk
Water
Thursday
Breakfast
4 Rykrisp Whole Grain Crackers
Spread with 2 Tbsp. Lite Cream Cheese
Orange Slices
Coffee, Tea
Water
A.M. Snack
1 whole piece of fruit
Water
Lunch
Arbys Low-carbys Giant Roast Beef (1g. carbs)
Unsweetend, low-cal drink of choice
Water
Afternoon Snack
Chopped Veggies in Ranch dip
Water
Dinner
Chicken Fajitas:
Cut up Chicken, onion sautéed in olive oil and taco seasoning,
Wrapped with avocado, lettuce, olives, salsa in whole grain fajita wraps
Water
Late Snack
1/2 peanut butter sandwich on whole grain bread
Skim or 2% Milk
Water
Friday
Breakfast
Egg Sandwich (scrambled or over-medium eggs)
1 slice ham or Canadian bacon
1 slice cheese
On whole grain English muffin
Coffee or Tea
Water
A.M. Snack
1 whole fruit of choice
Lunch
KFC Meal: (17 carbs)
2 drumsticks or 1 breast (minus skin for 10 less carbs)
1 side of green beans
Water
Afternoon Snack
Bunch of cherries or strawberries
Water
Dinner
Large scoop of Tuna Salad over mixed greens, onion, tomato
Lightly Broiled Pita (spray with cooking oil for crunch)
Water
Late Snack
8 oz. skim milk
Water
Saturday
Breakfast
Omelet filled with veggies of choice
Sprinkle with cheese
Grilled Turkey sausage links
Coffee, Tea
Water
A.M. Snack
1 low-sugar yogurt
Water
Lunch
1 lb. Bar Burger (restaurant of choice) without bun
Add all condiments, lettuce, tomato, onion
Cup of clear broth soup
Water
Afternoon Snack
Assorted chopped veggies with ranch dip
Dinner
Baked Chicken Breast covered with
Broccoli in Cheese sauce (can buy frozen)
Side Salad
Water
Late Snack
1/2 peanut butter sandwich on whole grain bread
Sunday
Breakfast
Oatmeal with cinnamon or fresh berries
¼ c. 2% or Skim milk (optional)
Coffee, Tea
Water
A.M. Snack
1-1/2 c. Cottage Cheese with canned peaches
(packed in water)
Lunch
Wendys Chicken BLT Salad (6 g. net carbs)
Reduced Ranch (5g.) or House Vinaigrette Dressing (8g. carbs)
Water
Afternoon Snack
2 whole-grain sesame breadsticks
Dinner
Turkey Meatloaf-- See recipe at end of Week 1.
Fabulous Faux Mashed Potatoes (see recipe in Week 3)
Steamed vegetables of choice
Unsweetened, low-cal beverage
Water
Late Snack
Water

Week 1 Meal Plan and Recipes

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Week 1 Meal Plan and Recipes

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Week 1

Lunch (400 Calories)

Afternoon Snack (250 Calories)

Creamy Lemon Sauce (for Salmon)

Week 4 (Includes Fast Food Choices)

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