7-Day Meal Plan   Monday - 1,800   Breakfast (300 Calories) 2 Oatmeal Pancakes       See Recipe below with 1/4 c. Lite or Sugar-Free Syrup Blueberries (can be added to batter) Tea or Coffee Water   Snack (250 Calories) 1c. Homemade Trail Mix (Whole grain cereal, peanuts, sunflower seeds, raisins, pretzels) Water   Lunch (350 Calories) Sliced Chicken Breast over mixed dark greens Low-Cal Dressing (limit to 1/4 cup) Whole Grain Roll 1 piece whole fruit of choice Water   Snack (200 Calories) Fat-Free Frozen Yogurt with sliced berries and a few chopped nuts   Dinner (400 Calories) 4 oz. Turkey or Veggie Burger on Whole Grain bun Add veggies:  lettuce, tomato, onion, pickle low-fat condiments (ketchup, mustard) Baked Sweet potato and white potato wedges Low-Cal, Unsweetened drink of choice Water   Snack (300 Calories) 1-1/2 c. high fiber cereal 8 oz. skim milk   Oatmeal Pancake Recipe: 1/2 c. instant uncooked oatmeal 1/4 c. flour 6 egg whites 1/2 c. skim milk 1 scoop vanilla protein powder   Non-Fat cooking spray Lite or Low-sugar syrup     Tuesday - 1,900   Breakfast (350 Calories) 1 egg, 2 egg-white omelette Fill with veggies Sprinkle with lite cheese 1 Slice whole-grain toast Coffee, Tea Water   A.M. Snack (200 Calories) 1 fresh fruit of choice 6-8 whole grain crackers   Lunch (400 Calories) Tuna salad (with lite Miracle Whip) 2 slices whole grain bread, lettuce tomato Cup of clear broth soup (chicken, vegetable, cabbage, etc.) Low-Cal, Unsweetened beverage of choice Water   Snack (250 Calories) 2 Tbsp. Homemade nut spread (recipe below) or use peanut butter on 1 slice whole grain bread Water   Dinner (450 Calories) 3-4 oz. Chicken Breast - parmesan style Marinara Sauce, add 1/2 can of canned spinach (drain well) Sprinkle with Lite Mozzarella & Parmesan Cheeses 1 Whole Grain Roll Steamed Broccoli or Veggies of Choice Unsweetened, low-cal beverage of choice Water   Late Snack (250 Calories) Protein Smoothy: 1 scoop protein powder 8 oz. Skim or Fat-Free Milk Frozen Strawberries Banana   Nut Spread Recipe: (Mix in food processor) 1 c. walnuts 1 spoon honey dash of cinammon  Can use like peanut butter, but it contains less fat and calories Wednesday - 1,750    Breakfast (300) 2 c. oatmeal with cinammon Sliced apple Tea or Coffee Water   A.M. Snack (250) Mixed cubed melon (watermelon, canteloupe, honeydew) Handful of mixed nuts Water   Lunch (350) 1-1/2 c. Minestrone or Bean Soup 4-6 Saltines or whole grain bread Side Salad with low-cal dressing Unsweetened beverage of choice Water   Afternoon Snack (250 Calories) Broccoli tops and baby carrotts dipped in low-cal ranch dressing 6-8 whole grain crackers   Dinner (350 Calories) 4 oz. Broiled Tuna Steak over mixed spinach salad Mandarine Oranges, Beets, veggies of choice, few almonds Low-Cal Raspberry Viniagrette Whole Grain pita cut into wedges (spray with cooking spray and broil for 1 minute to add crunch) Unsweetened, low-cal beverage of choice Water   Snack (250 Calories) 1 c. high-fiber cereal 8 oz. Skim or Fat-Free milk     *Kraft "Light Done Right" dressings give you all the taste with less than half the calories and fat of full-cal dressings. Thursday - 1,700   Breakfast (350 Calories) 1 scrambled egg on a 1 slice whole-grain toast 1 Slice of Lite Cheese Fresh-squeezed Orange Juice or Orange Slices Water   A.M. Snack (250 Calories) 1/2 peanut butter & jelly sandwich on 1 slice whole-grain bread Water   Lunch (400 Calories)  2 Slices of Healthy Choice Ham 1 Slice Lite Cheese 1 Whole Grain Roll or 2 Slices Whole Grain Bread Lettuce, Tomato, low-fat condiments 1 Cup of clear broth soup of choice   Snack (250 Calories) 1 c. frozen yogurt with blueberries and a handful of chopped nuts   Dinner (400 Calories) Chicken Fajita with lettuce, tomato, sliced avacado, olives and salsa (Buy prepared marinated chicken or stir-fry in 1 tsp. olive oil and a dash of taco sauce; Use whole-grain fajita or lawash roll-ups) Unsweetened, low-cal beverage of choice Water   Late Snack (250 Calories) 1 banana 2 graham cracker squares 8 oz. Milk Water Friday - 1,850   Breakfast (400 Calories) 2 slices of whole grain toast with 2 tbsp. Peanut Butter (or Nut Spread; recipe on Tuesday menu) Coffee or Tea (black) Water   A.M. Snack (250 Calories) 1 medium piece of fruit of choice 1/2 c. homemade trailmix (high-fiber cereal, raisins, almonds, nuts, pretzels)   Lunch (300 Calories) 1c. Chili or Bean Soup 4 Saltines Small Side Salad with low-cal dressing Unsweetened low-cal beverage of choice Water   Afternoon Snack (200 Calories) 1 c. Low-fat cottage cheese With handful of sunflower seeds tossed in Water   Dinner  (400 Calories) 4 oz. Sliced Turkey Breast (2 slices medium thickness) with 1/2 c. Lite Gravy Small Baked Potato (use butter buds or gravy) Steamed Green Vegetables of choice Unsweetened beverage of choice Water   Late Snack (300 Calories) 1 1/2 c. High-Fiber cereal 8 oz. Skim or Fat-free milk Water   Saturday - 1,750   Breakfast (350 Calories) 2 c. High Fiber/Low Sugar Cereal Toss in fresh berries 10 oz. Skim or Fat-Free Milk Tea, Coffee Water   Snack (250 Calories) Sliced Apple Spread with Peanut Butter Water   Lunch (400 Calories) BLT made w/Turkey Bacon (4 strips) Lettuce, Tomato, Lite Miracle Whip 2 Slices Whole Grain Bread Sliced Cucumbers Unsweetened, low-cal drink of choice Water   Afternoon Snack (100 Calories) Large Banana Water   Dinner (450 Calories) Baked BBQ Chicken Breast Baked Sweet Potato sprinkled with Cinammon (Or Baked Regular Potato--use Butter Buds to taste) Steamed Broccoli or Brussel Sprouts (or greens of choice) Unsweetened, low-cal drink of choice Water   Late Snack (100 Calories) 2 c. tomato soup (made with 1/2 Fat Free Milk & 1/2 Water)     Sunday - 1,775   Breakfast (350 Calories) 1 whole egg and 2 egg whites scrambled 2 slices turkey bacon 1 slice whole grain toast with lite butter Orange Slices or fresh squeezed Orange juice Water   A.M. Snack (125 Calories) Bunch of grapes 4-6 Whole grain crackers Water   Lunch (350 Calories) Veggie or Turkey Burger with lettuce, tomato, pickle, onions Whole Grain Bun Ketchup, mustard Side Salad with low-cal dressing Low-cal, unsweetened drink of choice Water   Afternoon Snack (200 Calories) 1 c. low-fat cottage cheese with fresh pineapple chunks   Dinner (450 Calories) 4 oz. Baked or Broiled Salmon or Mackerel Homemade or lite Tartar Sauce (see recipe below) Steamed green beans or vegetables of choice 1 c. Whole Grain Brown Rice dish Unsweetened, low-cal beverage of choice Water   Late Snack (300 Calories) Medium Banana Spread with 1 Tbsp. Peanut Butter 8 oz. Skim or Non-Fat Milk