Breakfast<\/strong> (297 calories) A.M. Snack<\/strong> (47 calories) Lunch<\/strong> (337 calories) P.M. Snack<\/strong> (80 calories) Dinner<\/strong> (431 calories) Plan Ahead:<\/strong> When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast.<\/p>\n Breakfast<\/strong> (264 calories) A.M.<\/strong> Snack<\/strong> (70 calories) Lunch<\/strong> (316 calories) P.M. Snack<\/strong> (78 calories) Dinner<\/strong> (422 calories) Evening<\/strong> Snack<\/strong> (50 calories) Plan Ahead:<\/strong> Make a hard-boiled egg for tomorrow morning\u2019s snack.<\/p>\n Breakfast<\/strong> (279 calories) A.M. Snack<\/strong> (78 calories) Lunch<\/strong> (337 calories) P.M. Snack<\/strong> (103 calories) Dinner<\/strong> (427 calories) Breakfast<\/strong> (264 calories) A.M. Snack<\/strong> (105 calories) Lunch<\/strong> (332 calories) P.M. Snack<\/strong> (70 calories) Dinner<\/strong> (420 calories) Breakfast<\/strong> (266 calories) A.M. Snack<\/strong> (64 calories) Lunch<\/strong> (351 calories) P.M. Snack<\/strong> (100 calories) Dinner<\/strong> (438 calories) Breakfast<\/strong> (264 calories) A.M. Snack<\/strong> (60 calories) Lunch<\/strong> (329 calories) P.M. Snack<\/strong> (147 calories) Dinner<\/strong> (394 calories) Breakfast<\/strong> (297 calories) A.M. Snack<\/strong> (47 calories) Lunch<\/strong> (316 calories) P.M. Snack<\/strong> (109 calories) Dinner<\/strong> (400 calories) Evening<\/strong> Snack<\/strong> (50 calories) Breakfast (297 calories)Oatmeal with Fruit & Nuts\u2022 1\/2 cup oatmeal cooked in 1\/2 cup skim milk and 1\/2 cup water\u2022 1\/2 medium apple, diced\u2022 1 Tbsp. chopped walnuts\u2022 Top oatmeal with apple,…<\/p>\n","protected":false},"author":1,"featured_media":16549,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-posts"],"_links":{"self":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/posts\/7773","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/comments?post=7773"}],"version-history":[{"count":0,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/posts\/7773\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/media\/16549"}],"wp:attachment":[{"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/media?parent=7773"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/categories?post=7773"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.uptymes.com\/edu\/wp-json\/wp\/v2\/tags?post=7773"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Oatmeal with Fruit & Nuts<\/em>
\u2022 1\/2 cup oatmeal cooked in 1\/2 cup skim milk and 1\/2 cup water
\u2022 1\/2 medium apple, diced
\u2022 1 Tbsp. chopped walnuts
\u2022 Top oatmeal with apple, walnuts and a pinch of cinnamon.<\/p>\n
\u2022 1\/2 medium apple<\/p>\n
Green salad with Spiced Chickpea \u201cNuts\u201d<\/em>
\u2022 2 cups mixed greens
\u2022 5 cherry tomatoes, halved
\u2022 1\/2 cup cucumber slices)
\u2022 1\/4 cup Spiced Chickpea \u201cNuts\u201d
\u2022 1 Tbsp. feta cheese
\u2022 Combine ingredients and top with 1 Tbsp. each olive oil & balsamic vinegar.<\/p>\n
\u2022 1\/2 cup nonfat plain Greek yogurt
\u2022 1\/4 cup sliced strawberries<\/p>\n
\u2022 1 serving Mozzarella, Basil & Zucchini Frittata
\u2022 1 cup mixed greens
\u2022 Top salad with 1\/2 Tbsp. each olive oil & balsamic vinegar.
\u2022 2 diagonal slices baguette (1\/4 inch thick), preferably whole-wheat, toasted<\/p>\nDay 2<\/h2>\n
![\"\"](\"https:\/\/assets.eatingwell.com\/sites\/default\/files\/images\/MV9357_Conrad_700_0.jpg\" "\\"\\"")
<\/p>\n
\u2022 1 cup nonfat plain Greek yogurt
\u2022 1\/4 cup muesli
\u2022 1\/4 cup blueberries<\/p>\n
\u2022 2 clementines<\/p>\n
\u2022 2 Tomato-Cheddar Cheese Toasts
\u2022 2 cups mixed greens
\u2022 1\/2 cup cucumber slices)
\u2022 1\/4 cup grated carrot
\u2022 1 Tbsp. chopped walnuts
\u2022 Combine ingredients and top salad with 1\/2 Tbsp. each olive oil & balsamic vinegar.<\/p>\n
\u2022 6 walnut halves<\/p>\n
\u2022 2 Butternut Squash & Black Bean Tostadas<\/p>\n
\u2022 1 Tbsp. chocolate chips, preferably dark chocolate<\/p>\nDay 3<\/h2>\n
![\"\"](\"https:\/\/assets.eatingwell.com\/sites\/default\/files\/images\/OT6961__700x700_0.jpg\" "\\"\\"")
<\/p>\n
\u2022 1 slice whole-wheat bread, toasted
\u2022 1 Tbsp. peanut butter
\u2022 1 banana<\/p>\n
\u2022 1 hard-boiled egg seasoned with a pinch each of salt and pepper<\/p>\n
Green salad with Spiced Chickpea \u201cNuts\u201d<\/em>
\u2022 2 cups mixed greens
\u2022 5 cherry tomatoes, halved
\u2022 1\/2 cup cucumber slices)
\u2022 1\/4 cup Spiced Chickpea \u201cNuts\u201d
\u2022 1 Tbsp. feta cheese
\u2022 Combine ingredients and top salad with 1 Tbsp. each olive oil & balsamic vinegar.<\/p>\n
\u2022 2\/3 cup nonfat plain Greek yogurt
\u2022 3 Tbsp. blueberries<\/p>\n
\u2022 1 3\/4 cups Tomato & Artichoke Gnocchi<\/p>\nDay 4<\/h2>\n
![\"\"](\"https:\/\/assets.eatingwell.com\/sites\/default\/files\/images\/MP9082_Conrad__700x700_0.jpg\" "\\"\\"")
<\/p>\n
\u2022 1 cup nonfat plain Greek yogurt
\u2022 1\/2 cup muesli
\u2022 1\/2 cup blueberries)
\u2022 Top yogurt with blueberries and muesli.<\/p>\n
\u2022 8 walnut halves<\/p>\n
Leftovers<\/em>
\u2022 1 cup Tomato & Artichoke Gnocchi
\u2022 2 cups mixed greens
\u2022 Top greens with 1\/2 Tbsp. each olive oil & balsamic vinegar.<\/p>\n
\u2022 2 clementines<\/p>\n
Bean & Veggie Rice Bowl<\/em>
\u2022 1\/2 cup cooked brown rice
\u2022 1\/2 cup cooked black beans
\u2022 1\/2 green bell pepper and 1\/2 onion, sliced and saut\u00e9ed in 1 tsp. olive oil
\u2022 1 oz. shredded Cheddar cheese
\u2022 1\/4 cup salsa
\u2022 Top rice with beans, vegetables, cheese and salsa. Garnish with cilantro, lime and hot sauce, if desired.<\/p>\nDay 5<\/h2>\n
![\"\"](\"https:\/\/assets.eatingwell.com\/sites\/default\/files\/images\/MV8551_Ardito_700x700_web.jpg\" "\\"\\"")
<\/p>\n
Egg Toast<\/em>
\u2022 1 slice whole-wheat bread, toasted
\u2022 1\/4 medium avocado, mashed
\u2022 1 large egg, cooked in 1\/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
\u2022 Top toast with avocado and egg.
\u2022 1 clementine<\/p>\n
\u2022 1\/2 green bell pepper, sliced
\u2022 2 Tbsp. hummus<\/p>\n
Apple & Cheddar Pita Pocket<\/em>
\u2022 1 whole-wheat pita round (6-1\/2-inch)
\u2022 1 Tbsp. mustard
\u2022 1\/2 medium apple, sliced
\u2022 1 oz. Cheddar cheese
\u2022 1 cup mixed greens
\u2022 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>\n
\u2022 1\/2 medium apple
\u2022 4 walnut halves<\/p>\n
\u2022 1 2\/3 cups Vegetarian Tikka Masala
\u2022 1\/2 cup brown rice
\u2022 2 cups spinach, steamed
\u2022 1\/2 whole-wheat pita round (6-1\/2-inch)<\/p>\nDay 6<\/h2>\n
\u2022 1 cup nonfat plain Greek yogurt
\u2022 1\/2 cup muesli
\u2022 1\/2 cup blueberries or other berries)
\u2022 Top yogurt with berries and muesli.<\/p>\n
\u2022 1\/2 cup cucumber slices)
\u2022 2 Tbsp. hummus<\/p>\n
Leftovers<\/em>
\u2022 1 2\/3 cups Vegetarian Tikka Masala
\u2022 1\/2 whole-wheat pita round (6-1\/2-inch)
\u2022 2 cups spinach, steamed<\/p>\n
\u2022 1 medium apple
\u2022 4 walnut halves<\/p>\n
Pita \u201cPizzas\u201d<\/em>
\u2022 1 whole-wheat pita round (6-1\/2-inch)
\u2022 1 small tomato, sliced
\u2022 1 oz. pearl mozzarella balls
\u2022 1 Tbsp. chopped fresh basil
\u2022 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.
\u2022 2 cups mixed greens
\u2022 Top greens with 1\/2 Tbsp. each olive oil & balsamic vinegar.<\/p>\nDay 7<\/h2>\n
![\"\"](\"https:\/\/assets.eatingwell.com\/sites\/default\/files\/images\/MV7663_700x700_web.png\" "\\"\\"")
<\/p>\n
Oatmeal with Fruit & Nuts <\/em>
\u2022 1\/2 cup oatmeal cooked in 1\/2 skim milk and 1\/2 cup water
\u2022 1\/2 medium apple, diced
\u2022 1 Tbsp. chopped walnuts
\u2022 Top oatmeal with apple, walnuts and a pinch of cinnamon.<\/p>\n
\u2022 1\/2 medium apple<\/p>\n
\u2022 2 Tomato-Cheddar Cheese Toasts
\u2022 2 cups mixed greens
\u2022 1\/2 cup cucumber, sliced
\u2022 1\/4 cup grated carrot
\u2022 1 Tbsp. chopped walnuts
\u2022 Combine salad ingredients and top with 1\/2 Tbsp. each olive oil & balsamic vinegar.<\/p>\n
\u2022 2\/3 cup nonfat plain Greek yogurt
\u2022 1\/4 cup blueberries<\/p>\n
\u2022 1 1\/2 cups Farmers\u2019 Market Fried Rice<\/p>\n
\u2022 1 Tbsp. chocolate chips, preferably dark chocolate<\/p>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"