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

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 - Whole Wheat Crackers

Each serving has 130 calories, 5.4g fat, 21.5g carbs, 3.3g fiber, 2.8g 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 - Cereal and Berries

Add milk to cereal and serve strawberries on the side.

Each serving has 336 calories, 9.1g fat, 53.2g carbs, 8.1g fiber, 10.6g 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 - 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 - Kudos Granola Bar

Each serving has 140 calories, 2.4g fat, 30g carbs, 2g fiber and 3g 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 - English Muffin with Apple Butter

Toast muffin and spread apple butter; sprinkle walnuts on top.

Each serving has 293 calories,4.1g fat, 52.8g carbs,8.5g fiber and 11.5g 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 - Turkey Sandwich

Toast bread, spread mustard on toast, layer turkey and tomato. Cut in half, serve half with a pear.

Each serving has 265 calories, 2.5g fat, 40.9g carbs, 5.4g fiber and 19.8g 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 - Chicken Piccata

Pound chicken breasts in zip-lock baggie to 1/2” thickness, add flour and salt, shake to coat. Heat oil in pan, brown chicken, add zest, mushrooms, and lemon juice. Cook for 3 minutes, add capers and chicken broth reserving 2 oz. Cook for about 7 minutes, until chicken is done. Add remaining chicken stock to corn starch, add to pan, stir. Salt and pepper to taste.

Heat oil in pan, add spinach and pecans, cook until just wilted. Add salt and pepper to taste.

Each serving has 635g calories, 23.7g fat, 60.2g carbs 7g fiber and 44.6g protein.

Plate over cooked pasta.

Day 6 Breakfast - Soft-boiled Eggs

Bring a quart of water up to a boil, gently place eggs in water. Cook for 5 minutes. Toast bread and serve.

Each serving has 262 calories, 10g fat, 26.2g carbs, 1g fiber and 16.3g 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 - Pancakes and Fruit

Thaw and drain mixed fruit. Cook pancakes ( from dry mix) and slice banana, top with syrup and serve.

Each serving has 434 calories, 4.1g fat, 90.5g carbs, 9.5g fiber and 8.8g 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 - Chicken Salad

Cook chicken breasts in microwave until done. Reserve cooking fluids. Lightly toast pecans. Cut chicken into bite size pieces, add reserved juices and all other ingredients and mix well. Make a bed of spinach and place chicken salad on top.

Each serving has 310 calories, 13.3g fat, 18.5g carbs, 3.7g fiber, 29.3g 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 - Salmon with Flame Roasted Asparagus

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