Day 1
breakfast:
Grilled turkey burger (4 ounces) with a whole-grain bun
1/2 cup green beans with toasted almonds
2 cups mixed salad greens
2 tablespoons low-fat salad dressing
1 tablespoon sunflower seeds
1 cup skim milk
1 small orange
Lunch:
1 cup low-fat (1 percent or lower) plain yogurt with 1 teaspoon ground flaxseed
1/2 cup peach halves
5 Melba toast crackers
1 cup raw broccoli and cauliflower
2 tablespoons low-fat cream cheese, plain or vegetable flavor (as a spread for crackers or vegetable dip)
Sparkling water
Dinner:
Oriental chicken (5 ounces) with braised pineapple ring
1 cup brown rice with 1 tablespoon chopped dried apricots
1 cup steamed broccoli
4 ounces red wine or concord grape juice
Day 2:
breakfast:
1 cup cooked oatmeal, sprinkle with 1 tablespoon cinnamon and chopped walnuts
1 banana
1 cup skim milk
lunch:
1 whole-wheat pita stuffed with 1 cup shredded romaine lettuce, 1/2 cup sliced tomato, 1/4 cup sliced cucumber, 2 tablespoons crumbled feta cheese and 1 tablespoon reduced-fat ranch dressing
1 kiwi
1 cup skim milk
Dinner:
Grilled turkey burger (4 ounces) with a whole-grain bun
1/2 cup green beans with toasted almonds
2 cups mixed salad greens
2 tablespoons low-fat salad dressing
1 tablespoon sunflower seeds
1 cup skim milk
1 small orange
Day 3:
Breakfast
Two poached eggs
one slice toasted grain bread
one grilled tomato
Cup of tea with skimmed milk
Lunch
Small can 4-bean mix with 100g lemon
cracked pepper tuna, rocket salad and lemon juice
Two small pears
Dinner
One cup homemade coleslaw made with shredded cabbage, Spanish onion and carrot, dressed with one tbsp olive oil, one tsp lemon juice and ½ tsp mustard powder
one small grilled chicken breast fillet.
Two small plums
one small tub low fat natural yogurt
When preparing foods, the following cooking methods tend to produce lower saturated fat levels, making your meal even healthier!
- Bake
- Broil
- Microwave
- Poach
- Grill
- Roast (when roasting, place meats on a rack so fat can drip away)
- Lightly stir-fry or sauté in cooking spray, small amounts of vegetable oil
