Day 1 Breakfast - PB and J

Toast bread, spread peanut butter and jam on top. Serve with an apple.

Each serving has 241 calories, 7.1g fat, 38.6g carbs,6.1g fiber, 5.6g protein.

Day 1 AM Snack - Apple Sauce

Each serving has 104 calories, 9g fat, 43.2g carbs, 7.7g fiber, .5g protein

Day 1 Lunch - Tuna with Summer Tomato and Pepper Salad

Cut tomatoes and peppers into bite size pieces, add salt and pepper and let sit for 1 hour. Plate salad and place tuna on top, drizzle lemon juice and serve.

Each serving has 164 calories, 1.5g fat, 14.1g carbs, 3.4g fiber, 23.9g 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 - Chicken Chili

Sauté boneless, skinless, chicken cubes, diced onions and minced garlic in vegetable oil in large heavy stockpot. Add the remaining ingredients with the exception of the cracker and rice, bring to a simmer. Add rice and cook for 20 minutes more uncovered. Crumble cracker on top.

Hint: Great served with chopped green onions.

Each serving has 622 calories, 21.3g fat, 64.8g carbs, 10g fiber, 42.9g protein.

Day 2 Breakfast - Cantaloupe with Ham

Cut cantaloupe in half, remove seeds, fill with cottage cheese and drape ham over the top.

Each serving has 203 calories, 4.9f fat, 15.7g carbs, 1.4g fiber, 24.3g protein,

Day 2 AM Snack - Almonds

Each serving has 108 calories, 8.9g fat, 4.2g carbs, 2.4g fiber, 2.8g protein.

Day 2 Lunch - Ham Salad Sandwich

Put ham, pickles, onions and mayo in food processor and pulse for30 seconds. Toast bread and spread ham salad evenly on toast. (open-faced)

Each serving has 282 calories, 6.5g fat, 36.2g carbs, 4.1g fiber and 19.8g protein.

Day 2 PM Snack - Popcorn

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

Day 2 Dinner - Honey Mustard Chicken with Stuffed Red Peppers

Cut peppers in half lengthwise, discard the ribs and seeds.
Sauté shallots and garlic in 1 TB oil until lightly brown, add thyme, sugar and black pepper. Remove from heat, add tomatoes and salt.
Brush peppers with remaining oil, fill with mixture. Place in an oven-proof pan. Bake at 400 degrees for 30 minutes, serve warm.

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

Each serving has 299 calories, 11.1g fat, 17.5 carbs, 3.4g fiber and 32.5g protein

Day 3 Breakfast - Cheese Plate

Allow cheese to warm to room temperature. Serve with figs and Wasa crisps.

Each serving has 385 calories, 17g fat, 42g carbs, 14.4g fiber and 17.7g protein.

Day 3 AM Snack - Luna Bar

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

Day 3 Lunch- Spinach Salad

Place all ingredients in a large bowl and toss.

Photo Courtesy of Janet is Hungry janetishungry.blogspot.com

Each serving has 344 calories, 26.8g fat, 10.3g carbs, 4g fiber and 15.2g protein.

Place wok on stove with about 1 inch of water in bottom. Place small rack over water. Salt and Pepper salmon. Place salmon on the rack, cover and simmer for 3-4 minutes. Remove and serve with lemon wedges.

Serve on bed of rice.

Cut bottom 1 -1 1/2 inch off of stem. Peel, yes I said peel the asparagus. Place in bowl, add oil and salt and pepper. Toss, retain bowl.
On a very hot grill, place asparagus crosswise to grill. Grill for 3 minutes. Remove and place back in bowl, toss with oil remaining in bowl. With a vegetable peeler shave the romano cheese over the top and serve.

Can be made in grill pan on stove top, cook for 4 minutes.

Each serving has 386 calories, 11.1g fat, 38.1g carbs, 8.6g fiber and 35.5g protein.

For the asparagus peeler click this link to Cookery Ware Shop

• Meal Plans
  

• Quick Meals Planner
• Special Occasion Planner
• Create a Meal Plan
• View My Meal Plans

  Add to Meal Plan Box

Print This Meal Plan