Breakfast | Lunch | Dinner | Snack (If needed) |
Day 1: 1870 Calories
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Veggie Omelet Cups
480 Calories
- 1 bell pepper, cut into halves (bowls)
- 2 eggs
- ¼ cup fresh broccoli
- 1 TB cheddar cheese
- 1 banana
- One 8 oz glass 2% milk
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Tuna Melt
490 Calories
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- ½ can tuna
- ½ chopped apple (for crunch), use remaining half as side!
- 2 TB mayonnaise
- 2 slices whole wheat bread
- 1 slice provolone cheese
- ¼ cup of romaine lettuce
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Turkey Chili
450 Calories
- 4 oz ground turkey
- 1 ½ TB turkey seasoning
- ½ cup kidney beans, no salt
- ½ cup black beans, no salt
- ½ can of diced tomato
- 1 slice whole wheat bread
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Avocado Toast w/Strawberries
450 Calories
- 1 slice whole wheat bread
- ½ avocado
- 1 cup of strawberries (to top toast)
- 2 TB sunflower seeds
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Day 2: 2080 Calories
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Berry Blast Pancakes
600 Calories
- ½ cup Kodiak whole wheat flour pancake mix
- ¼ cup frozen mixed berries
- ⅓ cup vanilla almond milk
- ½ TB olive oil (for frying pan)
- Sprinkle w/ ½ cup honey bunches of oats cereal
- ¼ cup sugar free syrup
- One 8 oz glass 2% milk
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Teriyaki Salad
760 Calories
- 4 oz cooked ground turkey
- Dressing: 1 TB peanut butter, 2 TB olive oil, ½ TB teriyaki marinade
- 8 wheat thin crackers (for crunch)
- 2 cups romaine lettuce
- 1 orange (for salad)
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Teriyaki Stir Fry
440 Calories
- 2 oz whole wheat noodles
- 4 oz ground turkey
- ½ TB teriyaki marinade
- ¼ cup frozen veggie mix
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Super Smoothie
280 Calories
- 1 cup frozen mixed berries
- 1 banana
- ¼ cup frozen spinach
- ½ cup nonfat yogurt
- ½ cup vanilla almond milk
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Day 3: 2150 Calories
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Create Your Own Parfait
470 Calories
-
- ½ cup Greek yogurt
- ½ cup vanilla yogurt
- 1 cup whole strawberries
- ½ cup honey bunches of oats
- 2 slices whole wheat toast
- One 8 oz glass of 2% milk
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Cheesy Quesadilla
450 Calories
- 2 whole wheat tortillas
- 1 TB cheddar cheese
- ¼ cup black beans
- ¼ cup frozen spinach
- 1 tsp taco seasoning
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Turkey Tacos
760 Calories
-
- 4 oz ground turkey
- 1 tsp taco seasoning
- 1 cup canned black beans
- 4 taco shells
- 2 TB cheddar cheese
- ½ cup romaine lettuce
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Cereal
470 Calories
- 2 cups honey bunches oats
- 12 oz glass 2% milk
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Day 4: 1760 Calories
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Old-Fashioned Breakfast
650 Calories
- 2 eggs
- 1 slice whole wheat toast w/ 2 TB peanut butter
- One 8 oz glass 2% milk
- 1 apple
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Asian Medley Salad
570 Calories
- 4 oz ground turkey
- 1 ½ cup romaine lettuce
- Peanut sauce (made from 1 TB peanut butter, ½ TB olive oil, ¼ cup warm water, ½ TB soy sauce)
- Top w/ ¼ cup sunflower seeds
- ½ cup sliced strawberries
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Classic Sausage Sandwich
440 Calories
Crispy Asparagus w/White Sauce
100 Calories
- 3 sliced turkey sausage links
- ½ cup romaine lettuce
- 2 slices whole wheat bread
- 1 slice provolone cheese
- ½ cup asparagus w/ ½ TB soy sauce and 1½ TB mayonnaise
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Fruit
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Day 5: 1590 Calories
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Classic Oatmeal
580 Calories
- ½ cup oatmeal
- ½ cup vanilla almond milk
- ¼ cup water
- ½ cup honey bunches cereal
- 1 cup strawberries
- 1 banana
- 2 TB chopped almonds
- One 8 oz glass of 2% milk
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Sloppy Joe n’ Greens
480 Calories
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- 4 oz ground turkey
- ½ cup kidney beans
- 1½ tsp sloppy joe mix
- ½ cup cooked spinach
- 2 whole wheat bread slices
- ⅓ cup carrots
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Gourmet Spaghetti
530 Calories
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- 4 oz ground turkey
- 1 cup pasta sauce
- ½ cup frozen spinach
- 2 oz whole wheat pasta cooked to preference
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Day 6: 2050 Calories
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Apple Glazed Almond Pancakes
500 Calories
- ½ cup whole wheat pancake mix
- ½ cup vanilla almond milk
- ½ TB olive oil
- Apple compote: cook on medium ¼ cup sugar free syrup w/ ½ finely chopped apple
- Sprinkle 1½ TB blanched almonds
- One 6 oz glass of 2% milk
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Cheesy Mac n’ Greens
770 Calories
- 6 oz glass 2% milk
- 4 oz ground turkey
- ⅔ cup whole wheat macaroni (dry)
- Melt two slices of provolone cheese
- Add in ¼ cup broccoli until cooked
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Whole Grain Fried Rice
780 Calories
- Cook ¾ cup (dried) brown rice
- 4 oz ground turkey
- ½ bell pepper, chopped
- ½ large carrot, chopped
- 2 TB soy sauce
- 1 TB olive oil
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Day 7: 2190 Calories
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Seaside Avocado Toast
570 Calories
- 8 oz glass 2% milk
- 2 slices whole wheat toast
- ½ avocado
- ½ cup sliced tomatoes
- ½ can salmon
- 1 TB sunflower seeds
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Salmon Bites
320 Calories
- Chop ½ avocado
- Add ½ can salmon
- Salt/pepper to taste
- Top mixture to ½ serving wheat thins (8 crackers)
- Side of ½ cup raw carrots
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Homemade Pizza
830 Calories
- Whole wheat pizza dough: 1 cup Kodiak whole wheat pancake mix, 2 tsp instant yeast, 1 TB sugar free syrup, 2½ TB olive oil, ¾ cup warm water
- ½ cup pasta sauce
- Top with:
- ½ cup frozen spinach
- ¼ cup cheddar cheese
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Cereal
470 Calories
- 2 cups honey bunches oats
- 12 oz glass 2% milk
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