1 Week Meal Plan

Monday:
1. Breakfast: Egg on wheat toast and cup of milk
2. Snack: string cheese, veggies
3. Lunch: turkey wrap w/lettuce and cucumbers
4. Snack: protein bar
5. Dinner: Brazilian Rice and Beans
6. Snack: strawberry smoothie (skim milk, frozen strawberries and honey to sweeten)

Tues.
1. b-fast: Oatmeal
2. snack: veggie with cream cheese (chive) to dip, and nuts
3. lunch: tuna (try a low sugar vinaigrette instead of mayo if you can), salad, whole wheat crackers
4. snack: graham crackers w/ natural peanut butter (make sure you measure these according to your carb/protein ratio!)
5. dinner: Grilled marinaded chicken (bought a packet of marinade at store), yolk-less egg noodles (once you boil them, stir a little olive oil, sauteed garlic and top with parmesan cheese), steamed veggies of your choice
6. snack: cottage cheese, and any approved fruit from pg. 10

Wed:
1. b-fast: 1/2 whole wheat bagel (smart balance butter), skim milk, 1/2 banana
2. snack: cottage cheese, v-8, or cut raw veggies
3. lunch: salad w/chicken or deli turkey cut up
4. snack : boiled egg, wheat crackers
5. dinner: shrimp or lean meat stir fry w/ veggies and rice
6. snack: sugar free pudding mixed with a scoop of chocolate protein powder to make a delicious fudgy treat!

Thurs.:
1. b-fast: fried egg(use pam spray), turkey bacon and slice of whole wheat toast.
2. snack: natural pb on celery sticks
3. lunch: ham sandwhich (put lettuce, tomato and other veggies on it to get your veggie serving) on whole wheat and apple (or any fruit)
4. snack: skim milk, cheese stick, fruit
5. dinner: marinated lean pork on the grill, sweet potato (remember the right portions!) and asparagus.
6. snack: cottage cheese, cinnamon tortilla (brush smart balance butter on tortilla, sprinkle a pinch of sugar and cinnamon- broil until crisp)

Fri:
1. b-fast- All bran cereal w/skim milk and blueberries (or whatever)
2. snack- boiled egg, cheese stick, cut up veggies or v-8
3. lunch- bean burrito (whole wheat tortilla, no fat refried beans, cheese, lettuce, salsa)
4. snack- roasted garbanzo beans (spray small oven proof pan with pam, sprinkle Mrs. Dash flavor - I like the southwest one- and roast in oven until desired crispness), slice of turkey (or choice of deli meat) rolled up, and whole wheat crackers
5. dinner- Turkey Burgers, salad
6. snack- protein drink, banana

Sat:
1. breakfast: egg omelet, canadian bacon
2. snack: cottage cheese, cut veggies
3. lunch: chicken ceasar salad (low fat dressing) and choice of bread for your carb
4. snack: protein bar
5. dinner: chimichangas, 1/2 corn on cob, salad
6. snack: smoothie