Day 1 Breakfast - Spanish Omelet

Spray pan with Pam, sauté onion, peppers and mushrooms until tender, dice tomato and add to pan along with the ham. Cook for 2 minutes, remove all to a bowl. Beat eggs and egg whites, add salt and pepper. Heat pan, pour egg mixture into pan. Push the egg from the side of the pan until it begins to set. Add mushroom mixture into half the pan, cook until done. Slide onto a plate and finish by folding the other half over the mixture, Cut grapefruit in half and plate along with eggs.

Each serving has 145 calories, 5.2g fat, 11.5g carbs, 1.8g fiber, 21g protein.

Day 1 AM Snack - Apple

Each serving has 93 calories, .5g fat,21.6g carbs, 3.8g fiber and .3g protein

Day 1 Lunch - Chicken Caesar Salad

In a large bowl place oil, lemon juice and garlic, press garlic into bowl with a wooden spoon to distribute. Whisk ingredients together. Tear (don’t cut) lettuce into small pieces, put in bowl on top of dressing, cut chicken into strips and place on lettuce. When you are ready to serve toss salad and add romano and toss again.

Each serving has 273 calories, 16.5g fat, 3.4g carbs, 1g fiber, 27.7g protein.

Day 1 PM Snack - Goldfish Crisps

Each serving has 110 calories, 7.2g fat, 16.5g carbs, .7g fiber, 2.9g protein.

Day 1 Dinner - Great Grilled Chicken

Mix oil, soy sauce, garlic, and soda in large Zip-lock plastic bag. Put chicken breasts in marinade and marinate for at least 3 hours. Remove from marinade and grill over medium heat for 10-15 minutes per side. Chicken is done when juices run clear.

Quarter tomato, drizzle lemon juice over top and salt and pepper to taste.

Serve with baked potato with butter.

Each serving has 366 calories,11g fat, 27.1g carbs, 3g fiber, 39.6g protein.

Day 2 Breakfast - Old Fashion Oatmeal

Cook oatmeal according to the directions on the package. Plate oatmeal, add blueberries and sprinkle cinnamon on top.

Each serving has 140 calories,1.9g fat,26.6g carbs, 5g fiber and 4.4g protein.

Day 2 AM Snack - Crispbread and Cheese

Each serving has 128 calories, 6.5g fat, 8g carbs, 2g fiber, 9g protein.

Day 2 Lunch - Egg Salad Pita

Chopped hard-boiled eggs, celery and scallions into small dice, blend in mayo, fill halved pita and serve with apple on the side.

Each 1/2 pita equals 1 serving.

Each serving has 351 calories, 14.2g fat, 37.8g carbs, 5.4g fiber and 18.1g protein.

Day 2 PM Snack - Popcorn

Each serving has 84 calories, 0g fat, 18g carbs, 3g fiber and 3g protein.

Day 2 Dinner - Ham Steak with White Beans and Spinach

Heat oil in pan, add beans and garlic sauté for 3 minutes. Add spinach and caraway seeds, cook until spinach just wilts. Salt and pepper to taste.

Heat a pan, spray with Pam; cook steaks for 3 minutes per side. Remove and spread currant jelly evenly over ham.

Each serving has 414 calories, 21g fat, 28.3g carbs, 7.3g fiber, 27.9g protein

Day 3 Breakfast - Sausage and Cheese Burrito

Beat egg, measure 4 tsp and add to egg whites in a bowl. Add sat and pepper. Dice red pepper and crumble sausage. Spray Pam in a non-stick frying pan, add eggs and cook on medium, stirring to scramble. Add red pepper, sausage, cilantro and cheese. Warm tortillas in oven; spoon egg mixture in tortillas. Serve with hot sauce.

Each serving has 343 calories, 9.9g fat, 35.5g carbs, 21.8g fiber and 28.1g protein.

Day 3 AM Snack - Luna Bar

Each serving has 190 calories, 5g fat, 27g carbs, 5g fiber and 9g protein.

Day 3 Lunch - Ham Wrap

Spread mustard on tortilla. Divide ingredients evenly, place on tortilla, wrap tightly.

Each serving has 225 calories, 6.9g fat, 17.2g carbs, 9.5g fiber and 23.4g protein.

Day 3 PM Snack - Peach

Each serving has 68 calories, .1g fat, 15.7g carbs, 2.8g fiber, 1g protein.

Day 3 Dinner - Flounder with Green Beans Almondine

Brush oil on both sides of the flounder, salt and pepper to taste. Preheat oven to 200 degrees. Heat grill pan on high heat until very hot. Brown flounder for 11/2 minutes per side. Remove from pan and place in oven-proof pan in oven for 5 -10 minutes, until flaky and translucent.

Remove from oven, plate and drizzle lemon on top. Place 1/2 Tb of the butter on each filet.

For the beans: Wash fresh green beans and remove ends. Leave beans whole and put in saucepan with water, butter, and salt. Cover and cook on low heat for 20 to 25 minutes or until beans are tender. Toast almonds in a skillet over low heat until golden brown- be careful not to burn! Remove beans to bowl and sprinkle almonds over.

Each serving has 299 calories, 19.5g fat, 2.2g carbs, .8g fiber and 28.6g protein.

Day 4 Breakfast - Smoothie

Place all ingredients in a blender and blend until smooth.

Each serving has 251 calories, 1.3g fat,47.3g carbs, 6.1g fiber and 12.5g protein.

Day 4 AM Snack - Pretzels

Each serving has 205 calories, 1g fat, 46g carbs, 4g fiber and 6g protein.

Day 4 Lunch - Black Bean Burrito

Heat beans in microwave for 3 minutes, heat tortillas in microwave for 1 minute. Divide beans evenly on tortillas, slice tomato and place along with the sliced scallions on the beans. Add sour cream, salsa and salt and pepper to taste.

May be made in advance and re-heated in microwave.

Each serving has 222g calories,5.3g fat, 33.4g carbs, 15g fiber and 9.8g protein.

Day 4 PM Snack - Wheat Thins

Each serving has 100 calories, 3.g fat, 15.6g carbs, 1g fiber and 2g protein.

Day 4 Dinner - Italian Chicken

alt and pepper chicken. Brown chicken in olive oil in oven-proof pan. Remove chicken, sauté onion and garlic, add spices, red wine, tomatoes, capers and currants. Return chicken to pan, place in 350-degree oven for 30 minutes. Remove from oven, immediately stir in spinach and sprinkle cilantro on top.

Serve over pasta.
Each serving has 324 calories, 9.1g fat, 35.6g carbs, 4.7g fiber and 25.5g protein.

Day 5 Breakfast - Yogurt with Granola and Fruit

Thaw fruit. Mix fruit, yogurt and granola together, top with honey.

Each serving has 278 calories, 3.2g fat, 50g carbs, 4.9g fiber and 11.9g protein.

Day 5 AM Snack - Grapes

Each serving hs 84 calories, .4g fat, 19.4g carbs, 1.1g fiber and .7g protein.

Day 5 Lunch - Pasta Salad

Use cooked. corkscrew pasta. Chop all ingredients into small pieces. Place in a bowl; add mustard, mayo and cilantro and mix. Serve with sliced apples.

Each serving has 365 calories, 2.1g fat,77.5g carbs,13.3g fiber and 8.9g protein.

Day 5 PM Snack - Peanuts

Each serving has 115 calories, 9.1g fat, 3.9g carbs, 1.5g fiber and 4.3g protein.

Day 5 Dinner - Salisbury Steak

Mix ground beef with chopped onion, egg, salt,oats, and 1/4 cup beefy mushroom soup. Form mixture into patties. Lightly brown on both sides in vegetable oil in large heavy skillet. While patties are browning, mix water with remaining soup. Pour over beef patties, cover and simmer over low heat for fifteen minutes or until beef is cooked thoroughly.

lice tomatoes in 1/4 slices; arrange on plate. Thinly slice red onion and sprinkle on and around tomatoes. Sprinkle capers on and around tomatoes. Pour olive oil on tomatoes. Squeeze the lemon juice on top of tomatoes. Salt and pepper to taste.

Each serving has 491 calories, 30.8g fat, 26.6g carbs, 4.3g fiber and 26.9g protein.

Day 6 Breakfast - Waffle

Toast the waffle . Plate, add applesauce, sprinkle almonds on top and pour syrup on waffle.

Each serving has 282 calories, 9.3g fat, 44g carbs, 3.3g fiber and 5.4g protein.

Day 6 AM Snack - Celery with Peanut Butter

Cut ends off celery stalks, spread peanut butter evenly over stalks.

Each serving has 135 calories, 8.4g fat, 9.3g carbs, 3.9g fiber and 5.4g protein.

Day 6 Lunch - Honey Mustard Salmon Sandwich

Put mustard, honey, thyme and water in sauce pan and warm. Place salmon in oven proof pan, paint top of filets with mixture. Gently add enough of the mustard iquid to sides of filets to cover 2/3 of filets, be careful not to wash off mixture. Place under broiler until golden brown, remove and place on stove top, add more bouillon to 2/3 level again. Poach slowly until done. Should take a few minutes, depending on the thickness of filets. Place on bread and serve with a peach.

Each serving has 371 calories, 11.5g fat, 44g carbs, 5.9g fiber and 22.8g protein.

Day 6 PM Snack - Yogurt Smoothie

Each serving has 70 calories, 0g fat, 13g carbs, 1g fiber and 5g protein.

Day 6 Dinner - Roasted Vegetable Casserole With Goat Cheese and Herbs

Preheat oven to 350 degrees. Heat 2 T. olive oil in large skillet. Add onion, sliced red pepper, and saute until tender, about 5 minutes. Add garlic and saute an additional minute. Spread mixture evenly on bottom of 9 by 13 by 2 inch glass baking dish.
Arrange peeled and sliced eggplant evenly over mixture in baking dish. Season lightly with salt and pepper. Top with alternate rows of zucchini and tomato, overlapping slightly. Season again with salt and pepper. Sprinkle with herbs. Drizzle with remaining olive oil. Bake until vegetables are very tender and beginning to brown on top, basting occasionally with pan juices, about 50 minutes.
Sprinkle crumbled goat cheese over top of casserole. Bake until cheese melts, about 5 minutes.

Each serving has 366 calories, 26.3g fat, 19g carbs, 5.5g fiber and 13.6g protein.

Day 7 Breakfast - Eggs Almost Benedict

Cook bacon, poach eggs and toast muffin. Place bacon on muffin, add egg and top with mayo. Serve with half a grapefruit.

Each serving has 368 calories,13.9g fat,35.5 g carbs, 5.1g fiber and 25.1g protein.

Day 7 AM Snack - Fruit Snack

Each serving has 93 calories,21.6g carbs, .5g fat, 3.8g fiber and .3g protein.

Day 7 Lunch - Grilled Shrimp and Grapefruit Salad

For the shrimp: Place shrimp in bowl, add garlic, oil and salt and pepper. Mix. Grill until done about 3 minutes total.
For the spinach: Place spinach in a bowl, add lemon juice and salt and pepper, toss. Plate spinach, arrange shrimp and grapefruit sections on plate, reserving any grapefruit juice. Add juice to remaining olive oil and drizzle over dish.

Each serving has 221 calories, 5.8g fat, 17.1g carbs, 3g fiber and 25.6g protein.

Day 7 PM Snack - Carrots with Ranch Dip

Each serving has 90 calories, 8g fat, 5g carbs, 1g fiber and 1g protein.

Day 7 Dinner - Steak au Poivre with Spaghetti Squash

Microwave the whole squash on high for 3-4 minutes. Remove squash; cut in half and remove seeds with a large spoon. Brush olive oil on squash; salt and pepper to taste and place in a preheated 350-degree oven. Cook for 20-25 minutes until tender. Remove squash; run a fork, tines down, along the length of the squash. The flesh will come out looking like spaghetti. Place in bowl, season with remaining oil, salt and pepper.

If you like medium-rare or rare steaks try buying one thick steak and cutting it in two. Have the steaks at room temperature. Push the salt and pepper into both sides of the steak. Put PAM in a sauté pan; heat on high until very hot. Cook steak for 3 minutes on one side, turn and cook for 11/2 minutes in the second. Remove from pan.

Reduce heat to low, deglaze pan with lemon, scrapping the bottom to get all the particles, add Worcestershire sauce, and finally the butter, Swirl pan to mix butter.
Return steaks to pan for 1 minute. Plate and pour pan gravy over steaks.

Each serving has 447 calories, 28g fat, 19.1g carbs, 3g fiber and 29.2g protein.

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