Day 1

Breakfast

2 Slices whole wheat toast

2 TBSP Take Control Light Margarine

1 Cup nonfat or 1% milk

1 Medium banana

Lunch

Unlimited raw vegetables mixed with 2 cups salad greens

3 Ounces grilled chicken

2 TBSP reduced-calorie salad dressing

1 Medium whole wheat roll

Snack

1 Cup nonfat yogurt

¼ Cup dried raisins

2 Graham cracker squares

Dinner

6 Ounce beef patty or turkey burger Standard whole wheat hamburger roll Lettuce, tomato, onion and pickle Salad with unlimited raw vegetables 2 TBSP reduced-calorie salad dressing Fudge pop (100 calories or less)

Day 2

Breakfast

1 Cup nonfat yogurt

½ Cup low-fat granola

1 Cup berries

Lunch

2 Slices whole wheat bread

3 Ounces white meat turkey breast, roast beef or lean ham

1 Slice cheese

Lettuce, tomato, sprouts and mustard

1 Small can low sodium V8 tomato juice

Snack

1 Apple

1 TBSP peanut butter

1 Slice raisin toast

Dinner

6 Ounces grilled salmon with teriyaki glaze

1 ½ Cups cooked couscous

1 Cup sautéed spinach in 2 tsp. olive oil

1 Cup fruit salad

Day 3

Breakfast

1 ½ Cups Cheerios

¼ Cup Grape Nuts

1 Cup nonfat or 1% milk

1 Cup strawberries

Lunch

Unlimited romaine lettuce

6 Ounces grilled chicken

4 TBSP parmesan cheese

2 TBSP reduced-calorie Caesar dressing

1 Medium size whole wheat roll

Snack

1 Cup grapes

2 Large rice cakes

Dinner

Sauté unlimited red, yellow , green pepper strips and ½ cup onion with 2 tsp. of vegetable oil, until mixture softens. If becomes too dry add small amount of water. Also, use nonstick cooking spray. Transfer to a plate and keep warm. Sauté 3 ounces swordfish or 3 ounces white meat chicken strips or 1 cup shrimp in fajita seasoning packet. Use nonstick cooking spray until cooked all the way through. Take 2 (100 calories or less) whole wheat flour tortillas and soften following package directions. Finish meal preparation by dividing meat and vegetables among the 2 tortillas. Add 2 slices avocado, salsa and garnish with fresh cilantro.

1 Piece fruit

Day 4

Breakfast

1 Cup nonfat or 1% milk, 1 cup frozen berries, 1 medium banana, 3 TBSP wheat germ; blend with ½ cup ice

Lunch

1 Cup of vegetable, minestrone or chicken noodle soup

2 Slices whole wheat bread

3 Ounces water packed tuna fish with 1 TBSP reduced-calorie mayo Spread tuna salad on each slice of bread and top each half with a slice of low-fat cheese Bake until cheese melts; add lettuce, tomato and onion

Unlimited carrot and celery sticks

2 TBSP hummus

Dinner

1 ½ Cups cooked whole wheat pasta, ½ cup tomato sauce and 3 ounces cooked white meat chicken. Sauté minced garlic, ½ cup zucchini, ½ cup sliced mushrooms, ½ cup squash, ½ cup onion; heat with 2 tsp. of olive oil. Toss and sprinkle with basil, oregano and pepper. Pour over pasta with tomato sauce. Place diced chicken on top.

Day 5

Breakfast

1 Toasted whole wheat English muffin

2 TBSP reduced-fat cream cheese, top muffin with sliced tomato

½ Cup unsweetened applesauce

Lunch

2 Egg whites, 1 egg scrambled on a stove top skillet with nonstick cooking spray add

1 cup spinach and ¼ cup reduced-fat feta cheese

2 Slices whole wheat toast

1 Orange

Snack

1 Cup fruit salad

½ Cup low-fat cottage cheese

Dinner

1 Small whole wheat roll

6 Ounces grilled lean steak, white meat chicken breast or fresh fish; 1 TBSP BBQ sauce or marinade of choice

1 Medium baked potato with 1 tsp. butter or

1 TBSP sour cream

1 Cup steamed broccoli

Garden salad with 2 TBSP reduced-calorie dressing

2 Fig Newton Whole Wheat Cookies

Day 6

Breakfast

2 Frozen whole grain waffles

Reduced-calorie, sugar-free syrup

1 Cup nonfat yogurt

1 Peach sliced or ½ cup canned peaches in extra-light syrup

Lunch

1 Large whole wheat pita stuffed with chopped carrots, cucumbers, lettuce, tomato, sprouts, add ½ cup beans, ¼ low-fat shredded cheese and 2 TBSP reducedcalorie dressing

1 Cup cubed melon

Snack

½ Peanut butter and sugar-free jelly sandwich on whole wheat bread; use 2 TBSP peanut butter

1 Orange or peach

Dinner

½ Cup firm tofu cut into cubes or 3 ounces white meat chicken strips, unlimited broccoli, cauliflower, carrots, onion and red pepper chopped up. Stir-fry tofu or chicken in a wok or sauté pan with 2 tsp. vegetable oil and reduced-sodium soy sauce; add vegetables. Place thoroughly cooked stirfry mix over 1 ½ cup cooked brown rice and sprinkle 2 TBSP sliced almonds.

Day 7

Breakfast

Scramble 2 eggs in a nonstick skillet using nonstick cooking spray; mix in chopped pepper and onion. Soften 1 large whole wheat tortilla following package instructions. Place cooked scrambled eggs in tortilla and wrap.

½ Grapefruit

Lunch

Unlimited red, yellow and green bellpepper, baby spinach, red cabbage, ¼ cup walnuts and almonds, ½ cup kidney beans or gabanzo beans.

2 TBSP low-fat raspberry vinegarette

Snack

1 Medium frozen banana

1 Nonfat yogurt

Dinner

2 Slices vegetable pizza

Dinner salad with 2 TBSP reduced – calorie salad dressing

Capuccino with nonfat or 1% milk