Monday:

• Breakfast: Breakfast fajita: Egg whites, peppers and Kraft Free Cheese rolled into whole wheat tortillas.
• Mid-morning: Lowfat cottage cheese and blueberries
• Lunch: (stuck on the road option)Subway six inch roasted chicken on whole wheat with mustard, lettuce and tomato.
• Mid-afternoon: Ground turkey breast mixed with brown rice and peppers.
• Dinner: Round steak, baked sweet potato and asparagus
• Evening: Lemon pepper cod with steamed vegetables

Tuesday:

• Breakfast: Breakfast Sandwich: Egg beaters on Ezekiel bread with KRAFT Free cheese melted onto it.
• Mid-morning: Kraft Free Cheese on 2 slices of toasted Ezekiel Bread
• Lunch: Chicken salad (lettuce, cucumbers, tomatoes, onions) with low fat dressing
• Mid-afternoon: Chicken salad (chicken, spicy dijon mustard, low fat mayo) stuffed into whole wheat pita
• Dinner: Chicken Fajitas: Chicken breast, peppers & corn tortillas topped with fat free sour cream and salsa.
• Evening: Cream of rice with protein powder mixed in.

Wednesday:

• Breakfast: Protein shake blended with strawberries and sugar free banana pudding JELL-O mix.
• Mid-morning: Protein powder mixed into Light yogurt and grape nuts cereal.
• Lunch: Turkey Chili poured onto baked potato
• Mid-afternoon: Low fat cottage cheese mixed into oatmeal
• Dinner: Shrimp served on a bed of rice with a side salad topped with low fat dressing
• Evening: Protein Shake (Formula-1) mixed in water.

Thursday:

• Breakfast: Make Egg white pancakes! Mix 6 egg whites or ½ cup All Whites by Egg Beaters with ½ cup 1% cottage cheese, 1 cup oatmeal or oat bran and cinnamon.
• Mid-morning: Vanilla Whey protein (Formula-1) blended with Frozen Berries.
• Lunch: Chicken Stir Fry: Chicken breast, brown rice, snow peas, carrots, water chestnuts, and light teriyaki sauce.
• Mid-afternoon: Roasted Almonds and an apple
• Dinner: Turkey Chili: Ground Turkey breast, kidney beans, tomato sauce and chili seasoning
• Evening: Low fat cottage cheese with fruit slices.(apples, berries)

Friday:

• Breakfast: Egg white omelette made with spinach, tomatoes, and peppers with oatmeal.
• Mid-morning: Tuna salad (low fat mayo and dijon mustard) with Apple slices
• Lunch: Grilled Salmon, Brown rice and steamed vegetables.
• Mid-afternoon: Cashew Butter on a rice cake.
• Dinner: Pork tenderloin, baked yams with cinnamon and broccoli.
• Evening: Chocolate Protein shake with 1 TBSP Almond Butter

Saturday:

• Breakfast: Vanilla Protein Powder, Smuckers Light Strawberry Preserves and Oatmeal mixed together.
• Mid-morning: Lowfat Cottage Cheese and a peach
• Lunch: Grilled Chicken Breast with BBQ sauce, a baked potato with fat free sour cream and a salad with balsamic vinegar.
• Mid-afternoon: Formula-1 Protein shake.
• Dinner: Ground Turkey Breast burger on whole wheat bun (Ezekiel) with lettuce and pickles.
• Evening: Protein shake (made with water and ice).