Breakfast (297 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 1 Tbsp. chopped walnuts
• Top oatmeal with apple, walnuts and a pinch of cinnamon.
A.M. Snack (47 calories)
• 1/2 medium apple
Lunch (337 calories)
Green salad with Spiced Chickpea “Nuts”
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices)
• 1/4 cup Spiced Chickpea “Nuts”
• 1 Tbsp. feta cheese
• Combine ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (80 calories)
• 1/2 cup nonfat plain Greek yogurt
• 1/4 cup sliced strawberries
Dinner (431 calories)
• 1 serving Mozzarella, Basil & Zucchini Frittata
• 1 cup mixed greens
• Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted
Plan Ahead: When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.
Day 2
Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries
A.M. Snack (70 calories)
• 2 clementines
Lunch (316 calories)
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/2 cup cucumber slices)
• 1/4 cup grated carrot
• 1 Tbsp. chopped walnuts
• Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (78 calories)
• 6 walnut halves
Dinner (422 calories)
• 2 Butternut Squash & Black Bean Tostadas
Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate
Plan Ahead: Make a hard-boiled egg for tomorrow morning’s snack.
Day 3
Breakfast (279 calories)
• 1 slice whole-wheat bread, toasted
• 1 Tbsp. peanut butter
• 1 banana
A.M. Snack (78 calories)
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
Lunch (337 calories)
Green salad with Spiced Chickpea “Nuts”
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices)
• 1/4 cup Spiced Chickpea “Nuts”
• 1 Tbsp. feta cheese
• Combine ingredients and top salad with 1 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (103 calories)
• 2/3 cup nonfat plain Greek yogurt
• 3 Tbsp. blueberries
Dinner (427 calories)
• 1 3/4 cups Tomato & Artichoke Gnocchi
Day 4
Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup muesli
• 1/2 cup blueberries)
• Top yogurt with blueberries and muesli.
A.M. Snack (105 calories)
• 8 walnut halves
Lunch (332 calories)
Leftovers
• 1 cup Tomato & Artichoke Gnocchi
• 2 cups mixed greens
• Top greens with 1/2 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (70 calories)
• 2 clementines
Dinner (420 calories)
Bean & Veggie Rice Bowl
• 1/2 cup cooked brown rice
• 1/2 cup cooked black beans
• 1/2 green bell pepper and 1/2 onion, sliced and sautéed in 1 tsp. olive oil
• 1 oz. shredded Cheddar cheese
• 1/4 cup salsa
• Top rice with beans, vegetables, cheese and salsa. Garnish with cilantro, lime and hot sauce, if desired.
Day 5
Breakfast (266 calories)
Egg Toast
• 1 slice whole-wheat bread, toasted
• 1/4 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
• Top toast with avocado and egg.
• 1 clementine
A.M. Snack (64 calories)
• 1/2 green bell pepper, sliced
• 2 Tbsp. hummus
Lunch (351 calories)
Apple & Cheddar Pita Pocket
• 1 whole-wheat pita round (6-1/2-inch)
• 1 Tbsp. mustard
• 1/2 medium apple, sliced
• 1 oz. Cheddar cheese
• 1 cup mixed greens
• Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.
P.M. Snack (100 calories)
• 1/2 medium apple
• 4 walnut halves
Dinner (438 calories)
• 1 2/3 cups Vegetarian Tikka Masala
• 1/2 cup brown rice
• 2 cups spinach, steamed
• 1/2 whole-wheat pita round (6-1/2-inch)
Day 6
Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup muesli
• 1/2 cup blueberries or other berries)
• Top yogurt with berries and muesli.
A.M. Snack (60 calories)
• 1/2 cup cucumber slices)
• 2 Tbsp. hummus
Lunch (329 calories)
Leftovers
• 1 2/3 cups Vegetarian Tikka Masala
• 1/2 whole-wheat pita round (6-1/2-inch)
• 2 cups spinach, steamed
P.M. Snack (147 calories)
• 1 medium apple
• 4 walnut halves
Dinner (394 calories)
Pita “Pizzas”
• 1 whole-wheat pita round (6-1/2-inch)
• 1 small tomato, sliced
• 1 oz. pearl mozzarella balls
• 1 Tbsp. chopped fresh basil
• Brush pita with 1 tsp. olive oil and top with tomato and mozzarella. Toast until cheese begins to melt. Top with basil just before serving.
• 2 cups mixed greens
• Top greens with 1/2 Tbsp. each olive oil & balsamic vinegar.
Day 7
Breakfast (297 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 1 Tbsp. chopped walnuts
• Top oatmeal with apple, walnuts and a pinch of cinnamon.
A.M. Snack (47 calories)
• 1/2 medium apple
Lunch (316 calories)
• 2 Tomato-Cheddar Cheese Toasts
• 2 cups mixed greens
• 1/2 cup cucumber, sliced
• 1/4 cup grated carrot
• 1 Tbsp. chopped walnuts
• Combine salad ingredients and top with 1/2 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (109 calories)
• 2/3 cup nonfat plain Greek yogurt
• 1/4 cup blueberries
Dinner (400 calories)
• 1 1/2 cups Farmers’ Market Fried Rice
Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate