Breakfast 2
3 oz lean deli meat
2 oz cheese
2 tsp lite mayo
2 slices whole wheat bread
1 cup fat free milk
2 tangerines
4 chocolate kisses
Or 2 Oreos

Breakfast 3
1 Egg McMuffin or similar breakfast sandwich
1 McDonalds’s fruit n Yogurt parfait
Or 1 cup yogurt with 1 cup mixed fruit
1 McDonald’s chocolate-chip cookie3
Or any treat up to 150 calories

LUNCH 1
2 OZ lean turkey
1 hard boiled egg (sliced)
¼ cup mushrooms
¼ cup mozzarella cheese
2 cups fresh spinach
T Tbs. lite dressing
1 tsp nuts
1 cup sliced fruit

Lunch 2
1 cup low carb soup
¾ cup berries
¾ cup low fat cottage cheese
2 tbs almonds

Lunch 3
3 oz water packed tuna
1 Tbs lite mayo
1 tomato
1 cup plain or lite yogurt
2 Tbs chopped walnuts
1/3 cup grapes

DINNER 1
2 oz. lean beef
½ cup steamed broccoli with
1 tsp olive oil and 2 tsp parmesan cheese
2 cups salad
1 tbs lite dressing

Dinner 2
3 oz diced chicken breast stir fried in 2
Tsp olive oil with
1/3 cup each broccoli, mushrooms and red bell pepper

Dinner 3
3 oz fish baked with
¼ cup canned tomatoes and
2 tbs black olives
1 tbs Parmesan cheese
½ cup steamed green beans
1 tsp olive oil
2 tsp almonds.