Monday
Breakfast: Quick and Easy
Eat 1 hard-boiled egg, 1/2 cup sliced banana, and 1 cup strawberries.
Midmorning snack:
Enjoy 1/2 cup almonds and 1 peach.
Lunch: Turkey Quick Fix
Roll 3–4 ounces roasted turkey breast, 1 tomato, 1/2 peeled avocado (all thinly sliced), and mustard into a large lettuce leaf.
Midafternoon snack:
Cut 1 apple into wedges and spread 2 tablespoons organic peanut butter on them.
Dinner: Hoisin-Glazed Tenderloin
Serve with 2 cups steamed kale drizzled with 1/2 tablespoon olive oil and lemon juice to taste. Have 1 cup grapes, too.
Tuesday
Breakfast: Fast and Furious
Scramble 3 egg whites in 1 tablespoon olive oil. Serve with 1 cup each of strawberries and orange wedges.
Midmorning snack:
Have 1/2 cup pistachios and 1 cup blueberries.
Lunch: Hoisin-Glazed Tenderloin
Eat Monday nights leftovers, plus 1 orange.
Midafternoon snack:
Nosh on 1/2 cup raw or roasted sunflower seeds and 1 apple.
Dinner: 5-Minute Shrimp Salad
Combine 1/4 pound shrimp (cooked, peeled, and deveined), 1 tomato (cubed), 1/2 avocado and 1/2 cucumber (both cubed and peeled), 1/2 tablespoon olive oil, and lemon juice, seasoned salt, and ground pepper to taste in a small bowl.
Wednesday
Breakfast: Simply Salmon
Enjoy 4 ounces smoked salmon with your choice of fruit.
Midmorning snack:
Munch on 1/2 cup mixed nuts and 2 small plums.
Lunch: Lean Roast Beef Quick Fix
Layer 3 ounces lean roast beef in a large lettuce leaf and spread 1 teaspoon horseradish on top. Add a piece of fruit of your choice.
Midafternoon snack:
Eat 1/2 cup raw or roasted pumpkinseeds and 1 nectarine.
Dinner: Roasted Chicken and Yams
Thursday
Breakfast: Quick and Easy II
Start the day with 1 hard-boiled egg, some tomato slices, and your choice of fruit.
Midmorning snack:
Treat yourself to 1/2 cup walnuts and 1 pear.
Lunch: Roasted Chicken and Yams
Have Wednesday nights leftovers and 1 apple.
Midafternoon snack:
Enjoy 1/2 cup cashews and 1 cup of your favorite melon.
Dinner: Black Bean Bowl
Combine 1 precooked skinless, boneless chicken breast (cut into bite-size pieces), 2/3 cup black beans (drained and well-rinsed), 1/2 tomato (cubed), 1/2 red bell pepper (chopped), 2 tablespoons scallions (chopped), lemon juice to taste, and dashes of cumin, basil, cilantro, and ground pepper in a small bowl.
Friday
Breakfast: Sausage and Eggs
Cook 1–2 links lean sausage and 2–3 egg whites as desired in 1 tablespoon olive oil. Serve with 1 cup each of grapes and cantaloupe.
Midmorning snack:
Nosh on 1/2 cup mixed nuts and 1 cup strawberries.
Lunch: Tuna Salad
Empty 1/2 can (7.06-ounce) tuna into a small bowl and combine with 1/2 cup diced tomato, 1/2 tablespoon olive oil, and bal-samic vinegar to taste. Place mixture on a bed of prewashed baby spinach.
Midafternoon snack:
Nibble on 1/2 cup almonds and 1 cup fresh pineapple.
Dinner: Sole Fillets With Zucchini
Saturday
Breakfast: Italian Omelet
Beat 2–3 egg whites with splash of water until frothy. Saute 2 tablespoons sun-dried tomatoes and 1/4 large portabello mushroom (thinly sliced) in olive oil until tender. Reduce heat, add egg mixture, cover, and cook until eggs are fluffy (but solid). Add 1/4 cup avocado and fold in half before serving.
Midmorning snack:
Nosh on 1/2 cup cashews and 1 cup blueberries.
Lunch: Tuna-Stuffed Tomatoes
Halve 2 medium tomatoes and remove insides. Drain 1 can light tuna (packed in water). In small bowl, combine tuna with 1 medium celery stalk (chopped), 1 table-spoon sesame oil, 1/8 teaspoon dill, and 1/8 teaspoon lemon pepper. Spoon 1/4 of mixture into each tomato half.
Midafternoon snack:
Enjoy 1/2 cup pistachios and 1 cup grapes.
Dinner: Chicken Paillards
Serve with 1 cup each of steamed broccoli drizzled with lemon juice and mushrooms sauteed in 1 tablespoon olive oil.
Sunday
Breakfast: Fast and Furious II
Scramble 3 egg whites in 1 tablespoon olive oil. Serve with 1 cup each of strawberries and orange wedges.
Midmorning snack:
Have 1/2 cup mixed nuts and 1 cup honeydew melon.
Lunch: Chicken Paillard Salad
Top large bowl of mesclun salad greens with chicken left over from Saturday night (cut into pieces) and 1 cup mandarin orange slices; drizzle with 1/2 tablespoon olive oil and 1 teaspoon balsamic vinegar.
Midafternoon snack:
Cut 1 apple into wedges and spread 2 tablespoons organic peanut butter on them.
Dinner: Seafood Kebabs
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