Day 1
Fruity Cottage CheeseTop 3/4 c. low-fat calcium-fortified cottage cheese with 1/2 banana, 5 strawberries, sliced, and 2 Tbsp. chopped walnuts.
Tangy Roast Beef Sandwich
On 1 slice whole-grain bread, spread mixture of 2 tsp. reduced-fat sour cream and 1 tsp. prepared horseradish. Top with 3 oz. deli-sliced lean roast beef, 2 to 3 slices tomato, and second slice of bread. Drink 1 c. fat-free milk.
On the side: 1/2 c. plain nonfat yogurt and 1/4 c. raspberries.
Day 2
Banana-Nut Cereal1 c. Cheerios or 2/3 c. spoon-size shredded wheat with 1/2 banana, 1 Tbsp. chopped walnuts, and 1 c. fat-free milk.
Caresse Salad
Toss together 15 grape tomatoes, halved, 8 (3/4-in.) chunks part-skim mozzarella, and 3 fresh basil leaves, chopped; sprinkle with balsamic vinegar. On the side: 1/4 c. hummus with 1/2 whole wheat pita.
On the side: Tangerine & Avocado Salad. Toss 2 c. mixed greens with 1 tangerine, peeled and segmented, 1/4 avocado, chopped, and 2 green onions, sliced; sprinkle with balsamic.
Day 3
Berry Yogurt CrunchTop 1 c. plain nonfat yogurt with 1/2 c. spoon-size shredded wheat, crumbled, and 1 c. raspberries or sliced strawberries; drizzle with 2 tsp. honey.
Black Bean Taco Salad
Toss 3 c. thinly sliced romaine lettuce with 1/2 c. rinsed and drained canned black beans, 3 green onions, sliced, 1⁄4 avocado, diced, 1/2 c. salsa, and 2 Tbsp. shredded reduced-fat sharp Cheddar. On the side: 5 lg. baked tortilla chips.
On the side: Mediterranean Salad. Toss 2 c. mixed greens with 1/3 cucumber, peeled, seeded, and sliced, 1 slice red onion, 2 tsp. balsamic, and 1 tsp. olive oil.
Day 4
Honey-Cinnamon English MuffinSplit and toast 1 whole-grain English muffin. Top each half with 2 Tbsp. low-fat calcium-fortified cottage cheese, then drizzle with 1/2 tsp. honey and sprinkle with cinnamon.
On the side: 1 pear.
California Turkey Pita
Open whole wheat pita by cutting off 1-in. slice. Mash 1/4 avocado with a squirt of lime juice; spread inside pita. Stuff with 1 lettuce leaf, 2 oz. deli-sliced smoked turkey, 2 slices cooked bacon, cut up, and 3 thin slices
tomato.
On the side: 10 strawberries.
On the side: 5 lg. baked tortilla chips.
Day 5
Strawberry-Orange SmoothieIn blender, combine 1 c. unsweetened frozen strawberries, 6 oz. plain nonfat yogurt, 1/2 c. calcium-fortified orange juice, and 1 tsp. honey.
On the side: 1/2 toasted whole-grain English muffin topped with 1 tsp. light butter.
Waldorf Chicken Salad
Toss 3 oz. cooked skinless, boneless chicken breast, cubed, with 1/2 apple, chopped, 1 stalk celery, thinly sliced, 1/2 c. halved red seedless grapes, and 2 Tbsp. chopped walnuts; serve on 1 c. mixed greens or baby spinach leaves. Dress with a mixture of 3 Tbsp. plain nonfat yogurt, 1 tsp. lemon juice, salt, and pepper.
On the side: 1/2 apple or 1 kiwifruit.
Day 6
Mexican ScrambleBeat 1 egg with 2 Tbsp. shredded reduced-fat Cheddar and a dash hot sauce. Cook in nonstick skillet, coated with cooking spray, over medium-high heat. Then spoon into 1/2 whole wheat pita and top with 2 Tbsp. salsa. Drink 6 oz. calcium-fortified orange juice.
Salmon & White Bean Salad
Toss 3 oz. canned salmon with 3/4 c. rinsed and drained canned white kidney beans (cannelloni), 1/2 c. sliced celery, and 2 green onions, sliced; serve over 1 c. romaine lettuce or baby spinach leaves. Dress with 1 Tbsp. lemon juice and 1 tsp. olive oil. On the side: 1 tangerine.
On the side: 20 red seedless grapes.
Day 7
Nutty OatmealEmpty 1 packet instant oatmeal,
plain, into microwave-safe bowl and add 2/3 c. fat-free milk and 1 Tbsp. raisins. Microwave on High 1 to 2 minutes, then stir in 1 Tbsp. peanut butter and 1 tsp. honey.
Ham Sandwich Supreme
On 1 slice whole-grain bread, spread 2 tsp. light mayonnaise. Top with 3 oz. thinly sliced extra-lean ham, 1 oz. part-skim mozzarella, sliced, 3 slices dill pickle, 1/2 jarred roasted red pepper, 1 to 2 slices red onion, several lettuce leaves, and a second slice of bread.
On the side: 7 strawberries.
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Tempted to cheat? There’s no need. You can snack on soup or veggies. And twice a week, enjoy a 100-calorie treat. Choose from our list or find other options.
• 1 pack of 100 Calorie Oreo Thin Crisps
• 4 Hershey’s Kisses
• 1 grande Starbucks cappuccino with fat-free milk
• 1 glass of wine (4 oz.)
• 1 bottle light beer
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