Meal 1 Fruit and Cottage Cheese 1 Cup CC 1 Cup Fuit 1/2 Cup Whole Grain Ceral Egg Sandwhich

1 whole egg 2 egg whites

Meal 2

Meal 3 Grilled Chkn Salad 3 oz grilled chicken breast 3 cups mixed greens 1/2 apple chopped 1 Tbsp pecans, chopped cucumber to taste Cold Cut Platter PB J Sandwhich

Meal 4

Meal 5 Steak with Broccoli 3 to 4 oz flank, filet mignon, or sirloin Olive oil Sea Salt and peper to taste 1 small baked potato Dijion mustard 1 cup steamed broccoli Lemon to taste

1 slice whole grain bread 1 Tbsp. all natural PB 1 Tbsp. all fruit preserves OR 1/4 banana 1/2 cup cottage cheese

1 whole grain English Muffin 2 slices turkey bacon

Berry Protein Smoothie 1 1/2 Protien Powder 1/2 cup berries 1 cup skim milk

tomato to taste

Vanilla-Berry Protein Shake 1 cup skim milk 1 scoop protein powder

Black Bean soup and 1/2 Sandwhich 1 cup canned BB soup 1 slice whole grain bread 2 oz turkey Mustard

2 oz turkey, sliced 2 oz ham, sliced 1 oz cheese sliced tomato whole-grain crackers 100 calories worth

Chicken Meatballs 3 oz lean ground chicken 1 egg white 1 tbsp season bread crumbs

Egg White and Fuit Plate 3 egg whites 1/3 cantaloupe 1 piece wheat toast 1 slice cheese

1 cup berries 1 tsp vanilla extract 1/2 banana Ice

Roast Beef Sandwhich 4oz lean roast beef

Tuna Salad in a Tomato 4 oz tuna 1/4 cup celery, chopped 1/4 cup red onion, chopped 1 Tbsp reduced fat mayo 1 tsp Dijon mustard 1 large tomato, hollowed out

*mix first 3 ingredidents* 1/2 cup whole grain pasta, cooked 1/2 cup tomato sauce 1 cup green beans, steamed

Yogurt Bowl Egg White Breakfast Wrap 4 egg whites 1 whole grain tortilla 1/2 cup mozz cheese tomato to taste 1/2 cup melon, cubed Nutrition Bar 1 bar Ceral Bowl 1 cup whole grain ceral 2/3 cup skim milk 1/2 banana sliced 1 tbsp flaxseeds Deli Sandwhich 1/2 whole wheat bagel or 1 slice toast 2 oz turkey PB Toast 1 slice whole grain toast 1 tbsp PB 1 tsp perserves 1/2 cup cottage cheese Turkey BLT 2 slices whole wheat bread 3 slices turkey bacon sliced tomato, to taste 1 fresh pear 1 slice cheese tomato to taste 1 cup tomato juice 1/2 cup cottage cheese 200 cals, >25grms sugar, <10 grms protein 1 cup nonfat yogurt 1 apple 2 tbsp walnuts 1 tsp honey

1/2 6" whole wheat pita sliced cherry tomatoes Romaine lettuces Dark salad greens

Turkey Burger 4 oz lean ground turkey 2 tbsp salsa 2 tbsp red onion, chopped

Teriyaki Grilled Tuna 4 oz tuna steak 2 Tbsp teriyaki sauce Fresh spinach 1 tsp olive oil 1/3 cup brown rice

1 Whole grain English muffin

Protien Pizza Muffin 1 Whole grain English muffin 1/4 cup tomato sauce 1/4 cup mozzarella cheese 2 oz grilled chicken

*combined first 3* 1 whole-grain hamburger bun or English muffin Green beans, steamed

Brown Rice Bowl 1/2 cup cooked brown rice 2 oz grilled chicken breast, diced 1/3 cup corn niblets 1/3 cup cooked peas

Chicken Ranch Wrap 1 6" whole grain tortilla 3 oz grilled chicken breast sliced tomato lettuce Celery sticks 1 tbsp ranch dressing, reduced fat

1 cup broccoli, steamed

Citrus Baked Chicken with Glazed Carrots 4 oz chicken breast 1/2 tbsp olive oil

Lean Burger 4 oz extra lean ground beef Mixed Greens 1/2 cup mixed berries and/or melon

2 tbsp lemon juice 1/2 tsp paprika sea salt and pepper 1 cup carrots, sliced and cooked 2 tsp honey

Monday Meal 1

Tuesday

Wednesday

Thursday Fruit and Cottage Cheese w/ceral

Egg White Breakfast WrapFruit and Yogurt w/ceral Egg Sandwhich

Meal 2

PB J w/ Cottage Cheese

Protein Omelet

Deli Sandwhich

Egg Sandwhich / Muffin

Meal 3

Turkey BLT

1/2 Sandwhich & Soup Grilled Chicken Salad

Tuna wrap

Meal 4

PBJ w/ cottage cheese

Tuna Salad

Lunch Meat wrap

Lunchables

Meal 5

Steak w/ Veg

Grilled Fish w/ Veg

Brown Rice Bowl

Grilled Chick with Carrots

Friday Meal 1

Saturday

Sunday Berry Protein Smoothie

Egg white and Fruit Plate Ceral Bowl

Meal 2

Turkey BLT

Van-Berry Protein ShakeIn church

Meal 3

Protein Pizza Muffin

1/2 Sandwhich & Soup Larger lunch to make up for missed meal

Meal 4

PBJ w/ cottage Cheese

Lunch Meat wrap

Lunchables

Meal 5

TRIANGLE!!!

Grilled Shrimp

Grilled Chick w/ Veg

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5

Monday Tuesday Wednesday Thursday Egg WhiteFruit and Yogurt w/ceral and Cottage Cheese w/ceral BreakfastEgg Sandwhich Wrap Fruit PB J w/ Cottage Cheese Sandwhich Protein Omelet Deli Egg Sandwhich / Muffin Turkey BLT /2 Sandwhich & Chicken wrap 1 Grilled Soup Tuna Salad PBJ w/ cottage cheese Tuna Salad Lunch Meat wrap Lunchables Steak w/ Veg Grilled Fish w/ Veg Grilled Chick with Carrots Brown Rice Bowl Friday SaturdaySunday Egg white CeralFruit Plate Protein Smoothie and Bowl erry B Turkey BLT an-Berry In church V Protein Shake Protein Pizza Muffin Larger lunch to make up for missed meal 1/2 Sandwhich & Soup PBJ w/ cottage Cheesewrap Lunch Meat Lunchables TRIANGLE!!! Grilled Shrimp Chick w/ Veg Grilled

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5