Day 1
Breakfast: Grilled vegetables over hard poached eggs, cup of Oolong tea
Snack: 10 almonds, 1/4 cup of dried cranberries, 1/4 cup of raisins
Lunch: Baked Fish over couscous and 1 cup of steamed spinach
Snack: 1 oz of baked chips and banana
Dinner: 1 1/2 Vegetable stew over 1/2 cup brown rice
Day 2
Breakfast: A small bran muffin, 1 boiled egg, 1 banana, cup of Oolong tea
Snack: 1.5 oz of animal crackers and 8 oz of soy milk
Lunch: 3 oz of grilled protein, cup of wheat pasta, toss in 2 tbs olive oil, 1 cup of grilled veggies/ herbs
Snack: low fat bag of popcorn, 12 of of water
Dinner: 2 cups of water based soup and small salad with lemon wedge as dressing
Day 3
Breakfast: 1 bananas, 1 cup of strawberries, 1/2 cup of oatmeal, cup of Oolong tea
Snack: 1 cup of pineapple, cup of green tea
Lunch: 1 avocado, 1 chopped tomato, and 1 mango over lettuce greens
Snack: 1 apple and 1 cup of grapes
Dinner: 3 cups of watermelon
Day 4
Breakfast: 1 grapefruit, 1 star fruit, 2 hard boiled eggs, cup of Oolong tea
Snack: 1 cup of grapes and a banana, green tea
Lunch: 3 Baked Apples, 1 cup of cottage cheese, green tea
Snack: 1 avocado
Dinner: slice 1 green pepper, 1 red pepper, 1 orange pepper, 1 cup of carrots
Day 5
Breakfast: 2 hard boiled eggs, 1 cup of oatmeal and 1/2 grapefruit, cup of Oolong tea
Snack: 1 cup of grapes, 1 cup of soy milk
Lunch: Open-faced tuna sandwich, with lettuce and tomato, cup of green tea
Snack: Fruit Parfait: layered yogurt (1 cup) and fruit (1.5 cup)
Dinner: 3-4 oz of salmon over 2 cups of lettuce greens
Day 6
Breakfast: 3 egg white 1 cup vegetable Omelet, cup of Oolong tea
Snack: Fruit Mix - 2 cups, 1 cup of green tea
Lunch: 3-4 oz of grilled protein, 1 cup of spinach, 1 cup of brown rice
Snack: bag of fat-free popcorn
Dinner: 1 cup of whole pasta, toss with 1 cup of red pasta sauce or 3 tbs of extra virgin olive oil, 1 cup of vegetables, 2 tbs of black olives
Day 7
Breakfast: 1 Bulgar Wheat Waffle topped w/ 1/2 cup of fruit, 2 scrambled egg whites, cup of Oolong tea
Snack: small salad with lemon wedge spritz, cup of green tea
Lunch: 1 quesadilla stuffed with 2 tbs of shredded cheese and spinach served with 2 tbs of salsa and 1 cup of black beans
Snack: 1-250 calorie, low-fat smoothie or protein shake
Dinner: Stir-Fry - 3-4 oz of protein, 1 cup of vegetables and served over 1/2 cup of brown rice
