Breakfast

[Source of protein; serving of fruit (juice or actual fruit); 1 slice of toast/half a bagel]
2 Eggs
1 serving of fruit
Bagel/ Toast with Peanut Butter (2 tbsp.)
1 serving of fruit
Oatmeal with berries (1 cup)
Cinnamon and Honey to taste
Omelet
2 Eggs
1 cup diced peppers (red, yellow, green)
Onions
Mushrooms
Tomatoes
(*Any vegetables)
Lunch
[Source of protein; 2-3 servings of vegetables]
Deli Meat Tacos
*Use the meat as the shell
Inside:
Romaine Lettuce/ Spinach
Cucumber
Tomatoes
Peppers
(*Any vegetables)

Chicken Salad
Romaine Lettuce/ Spinach
Cucumbers
Tomatoes
Peppers
Chicken breast
Cobb

Salad
Romaine Lettuce/ Spinach
Cucumbers
Tomatoes
Celery
2 Eggs
Avocado
Chicken breast

Dinner
[Source of protein; 1 cup cooked brown rice/ 1 cup cooked whole grain pasta; 2-3 servings of
vegetables]
Stir Fry
*Sub rice with Cauliflower head (Lightly mashed and steamed)
Top with Chicken or Beef Stir Fry.
Pasta

Whole grain pasta (1 cups of cooked pasta)

Light Tomato/ Alfredo sauce
Broccoli
Cauliflower
Mushrooms

 Chicken breast
Chicken / Cod Fish/ Steak
With half plate of steamed veggies Honey and salt to taste.
Snacks/ Dessert
Prepped and bagged for easy access:
Sliced Peppers (mixed colors)
Sliced Cucumbers
Celery
Carrots (NOT baby Carrots)
Almonds (12-15 per serving)
Vegetable chips w/ spinach dip
Frozen yogurt
Dark Chocolate
Greek Yogurt (1 cup)
Hints/Tips:

Use half the amount of condiments (Mayo, Ketchup, Salad Dressing)

Olive Oil
Less butter
Use honey to sweeten your tea, not sugar
**You can have carbs once a day. Choose whether you want it during breakfast, lunch or dinner**