Weight Loss Menu

	7-Day Meal Plan   Day 1- Monday   Breakfast 1-2 whole eggs + 2 egg whites omelet (use no-cal cooking spray) Over fill with veggies (broccoli, bell peppers, mushrooms, onions, etc.) Sprinkle with Swiss or Monterey Jack cheese Glass of water; cup of tea or black coffee       A.M. Snack 3-5 strawberries or one piece of whole fruit  Handful of unsalted or lightly salted peanuts  Lunch: 2 slices of turkey, lettuce and tomato, mayo Roll up inside 1-2 romaine lettuce leaves 1 c. clear broth soup with no pasta or rice, such as chicken, eggdrop, vegetable 1 c. water; unsweetened drink of choice  Afternoon Snack: Broccoli and baby carrots dipped in ranch dressing 1 c. water or sugar-free drink  Dinner: Baked chicken breast sliced over large salad of mixed dark greens and spinach (add as many vegetables as possible), sliced almonds or sunflower seeds, olives, etc. Dressing of choice or vinegar & olive oil 12 oz. of skim milk or drink of choice Large glass of water  Late Snack 1 slice of American or cheddar cheese melt on 1 slice whole grain bread Water Tip:  Late snack is optional.  If you do not usually snack at night, don’t start.  However if you do snack at night regularly but need to cut this menu somewhere, try to cut out the afternoon snack and use it after dinner instead.  Note:  It is best to add calories earlier in the day to give your body time to burn them off before your metabolism slows down for the night.  Tuesday  Breakfast Peanut butter on 2 slices whole grain bread or toast Skim Milk, Tea or Coffee (black) Water  A.M. Snack 1 large Banana or piece of whole fruit Water  Lunch Scoop of Tuna Salad over lettuce, tomato & cucumbers 1 c. of water; Unsweetened drink of choice  Afternoon Snack Cottage Cheese with blueberries tossed in Water Dinner 1 Large chicken breast sautéed in olive oil 1 c. marinara sauce 1 slice mozzarella cheese melted over chicken Fresh steamed green beans or canned (low-salt) Unsweetened Iced Tea Large glass of water  Late Snack Sliced Strawberries & Melon Wednesday  Breakfast Scrambled Eggs 1-2 ham slices ½ grapefruit – no sugar or whole orange Skim Milk, Tea or Coffee (black or use light creamer) Water  A.M. Snack  2 slices Turkey or Chicken lunchmeat roll up and dip in favorite condiment Water  Lunch Chicken Breast Ceasar Salad (no croutons) 1c. Clear broth soup (vegetable, cabbage, won ton) Unsweetened drink of choice Water  Afternoon Snack Cut vegetables dipped in Ranch dressing Water  Dinner Lean Steak with steak sauce Steamed Broccoli or Asparagus with Cheese sauce Sweet Potato - Baked Unsweetened drink of choice Water  Late Snack Handful of mixed nuts Tea or Skim Milk Water Thursday  Breakfast 2 Eggs over easy 3 Turkey Sausage Links 1 slice whole grain toast Coffee or Tea Water  A.M. Snack Few Strawberries Water Lunch 2 c. Hearty Vegetable Beef Soup Side Salad Unsweetened drink of choice Water  Afternoon Snack Celery Sticks filled with soft cheese of choice Water  Dinner Chicken & Vegetable Stirfry: Use olive oil, lite soy sauce, stir-fry sauce and lots of your favorite vegetables) Cook chicken thru first in olive oil then add vegetables until desired doneness, stir in sauces, simmer for 1 min. Water and unsweetened drink of choice  Late Snack 2 C. Lightly or Unweetened Whole Grain Cereal 8 oz. Skim or Non-fat Milk Water Friday  Breakfast 1-2 Tbsp. peanut butter on 1 Slice whole grain bread or toast Coffee or Tea Water A.M. Snack Assorted cut vegetables Ranch Dip  Lunch Turkey or Veggie Burger(s) topped with vegetables of choice 1 slice cheese melted over Water  Afternoon Snack Smashed or sliced Avacado Natural Corn Chips Water  Dinner Baked BBQ skinless ½ of chicken ½ Sweet Potato Side Salad Unsweetened beverage of choice Water  Late Snack 2 oz. Cheese Water Saturday  Breakfast Cheesy scrambled eggs 3-5 Strawberries Water Tea or Coffee  A.M. Snack Handful of nuts Water  Lunch 3 slices Chicken or Turkey lunchmeat Sprinkle shredded Monterey Jack cheese inside Roll up and top with salsa Heat in microwave 1 minute 1 c. Vegetable or clear broth soup Water Unsweetened Iced Tea (or sugar free drink of choice)  Afternoon Snack Mixed Vegetables in dip Water  Dinner 3-5 oz. Extra Lean Steak – Broiled Steamed greens or spiced cooked spinach (spice with pepper, herbs, almonds) Sprinkle greens with cheddar cheese before serving Unsweetened drink of choice Water  Late Snack 1 slice whole grain toast Water, Ice Tea Sunday  Breakfast Omelet with lots of veggies, Crumbled turkey bacon or sausage & sprinkle of cheese Water Tea-Coffee  A.M. Snack Baby carrots and broccoli  dipped in Ranch  Lunch (400 Calories) 2 slices of Ham (Healthy Choice preferred) 1 slice lite Swiss or American cheese Mustard or mayo (optional) Rolled tightly in 1-2 Romaine lettuce leaves 1 pickle 1 c. vegetable soup (or clear broth soup) Water or unsweetened drink of choice  Afternoon Snack Handful of mixed nuts Water  Dinner 4 oz. Turkey Meatloaf (recipe below) Steamed green vegetable of choice (green beans, broccoli, asparagus) Water Unsweetened beverage of choice  Late Snack ½ peanut butter sandwich on whole grain bread Water   Healthy Recipe: Turkey Loaf 1 lb. lean ground turkey 1 egg 1 c. bread crumbs (use only dried whole grain bread in crumbs or pieces) 1/2 c. ketchup sautéed finely chopped vegetables (carrots, mushrooms, red pepper, onion) saute' in olive oil Mix all ingredients, shape into loaf, cover top with more ketchup Bake in 350 oven for 45-60 minutes