Day 1 AM Snack - Yogurt

Each serving has 160 calories, 0g fat,32g carbs, 0g fiber, 7g 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 - Grilled Pork Chops with Sweet Potato

Put oil on a paper towel and wipe grill. Salt and pepper the chops. Grill 3-5 minutes on one side, rotating 90 degrees to make grill marks. Cook 2 - 4 minutes on the other side. Drizzle the lemon juice on top of chops prior to serving.

Pre-heat oven for 325 degrees, bake sweet potatoes for about 30 minutes, until fork tender. Split open add butte. for added flavor, place on grill for 3 minutes prior to serving.

Peel and halve peaches. Remove pit. Oil all sides, place on hot grill or grill pan cut side down,and cook 5 -6 minutes, until softened. Sprinkle with cracked black pepper.

Each serving has 461 calories, 21.5g fat, 40.3g carbs, 5.7g fiber, 26.4g 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 - 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 - 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 - 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- 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.

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