Monday
Breakfast
- Green Breakfast Smoothie and banana (or apple)
Lunch
-6 Inch subway turkey sandwich on wheat bread (veggies encouraged),
-1 cup low-fat yogurt with granola and berries,
-apple slices with healthy nut butter
Snack Options (listen to your body; eat when hungry; don’t drive thru)
Watermelon, pistachio nuts, melon, snap peas, cucumber slices and ranch, apples and peanut butter,
walnuts, almonds, baby carrots and ranch, lunchbox peppers, oranges, loquats, grapes, veggies and
hummus, strawberries, NO PROCESSED FOODS
Dinner
-Baked green bean fries
-honey glazed baby carrots
-simple side salad with 1 serving of dressing of choice
-1 serving grilled skirt steak
Tuesday
Breakfast
-Red breakfast smoothie and whole grain toast with topping of choice (nut butter; avocado, hardboiled
egg, etc.)
Lunch
-Greek chicken grain bowl
- Boneless, skinless chicken breast
- Cherry tomatoes, cucumbers, olives, lemons
- Grain: brown, red, or purple rice / farro / quinoa /
- 2 tbsp olive oil, Dollop of Plain, low fat Greek yogurt and feta cheese crumbles
-lunch box peppers, snap peas, and hummus dip / ranch cup
-Orange slices in a bag
Snack Options (listen to your body; eat when hungry; don’t drive thru)
Watermelon, pistachio nuts, melon, snap peas, cucumber slices and ranch, apples and peanut butter,
walnuts, almonds, baby carrots and ranch, lunchbox peppers, oranges, loquats, grapes, veggies and
hummus, strawberries, 1 cup plain low-fat Greek yogurt with granola and berries, NO PROCESSED
FOODS
Dinner
-Broccoli beef
-1 cup rice of choice
-Baked asparagus and peppers (red, green, yellow)
Wednesday
Breakfast
Blue breakfast smoothie and scrambled egg / avocado burrito
Lunch
-Tuna salad sandwich on whole grain bread with greens and onions
Grapes
Orange slices
Pistachio nuts
Snack Options (listen to your body; eat when hungry; don’t drive thru)
Watermelon, pistachio nuts, melon, snap peas, cucumber slices and ranch, apples and peanut butter,
walnuts, almonds, baby carrots and ranch, lunchbox peppers, oranges, loquats, grapes, veggies and
hummus, strawberries, 1 cup plain low-fat Greek yogurt with granola and berries, NO PROCESSED
FOODS
Dinner
Foil pack chicken with zucchini/squash and rustic tomato sauce
Simple side salad
Minestrone soup from a can
Thursday
Breakfast
Orange Breakfast smoothie and whole grain toast with topping of choice (nut butter; avocado,
hardboiled egg, etc.)
Lunch
Tex mex chicken salad
- Corn, red onion thinly sliced, diced tomatoes, avocado, pinto beans, shredded lettuce,
jalapenos, Fresh mango salsa
- 1 cup shredded chicken
Cottage cheese and fruit
Baby carrots
Snack Options (listen to your body; eat when hungry; don’t drive thru)
Healthy trail mix, cottage cheese and fruit, Watermelon, pistachio nuts, melon, snap peas, cucumber
slices and ranch, apples and peanut butter, walnuts, almonds, baby carrots and ranch, lunchbox
peppers, oranges, loquats, grapes, veggies and hummus, strawberries, 1 cup plain low-fat Greek
yogurt with granola and berries, NO PROCESSED FOODS
Dinner
Surf and turf foil pack for dinner
- A few shrimp, a few pieces of steak
- Broccoli, corn cob slices, zucchini, lemons
- Side of wild rice
Friday
Breakfast
Brown breakfast smoothie and fruit of choice
Lunch
Sushi from ralphs
1 cup low-fat yogurt with granola and berries
Pistachio nuts
Snack Options (listen to your body; eat when hungry; don’t drive thru)
Healthy trail mix, cottage cheese and fruit, Watermelon, pistachio nuts, melon, snap peas, cucumber
slices and ranch, apples and peanut butter, walnuts, almonds, baby carrots and ranch, lunchbox
peppers, oranges, loquats, grapes, veggies and hummus, strawberries, 1 cup plain low-fat Greek
yogurt with granola and berries, NO PROCESSED FOODS
Dinner
Ranch crusted salmon
Side of brussel sprouts
Side of jasmine rice
Saturday
Breakfast
cottage cheese and fruit
Toast and healthy jam
Lunch
Salad of choice from farmer boys (mom picks up after work instead of breakfast from Farmer boys)
Snack Options (listen to your body; eat when hungry; don’t drive thru)
Healthy trail mix, Watermelon, pistachio nuts, melon, snap peas, cucumber slices and ranch, apples
and peanut butter, walnuts, almonds, baby carrots and ranch, lunchbox peppers, oranges, loquats,
grapes, veggies and hummus, strawberries, 1 cup plain low-fat Greek yogurt with granola and
berries, NO PROCESSED FOODS
Dinner
Pick up chicken kabobs from a Mediterranean restaurant. Individual meals for each person. Soup and
salad for the sides.
Sunday
Breakfast
Banana pancakes, grape fruit, sausage, eggs
Lunch
Chicken salad sandwich on whole grain bread
Fruit salad
1 cup low-fat yogurt with granola and berries
Snack Options (listen to your body; eat when hungry; don’t drive thru)
Healthy trail mix, Cottage cheese and fruit, Watermelon, pistachio nuts, melon, snap peas, cucumber
slices and ranch, apples and peanut butter, walnuts, almonds, baby carrots and ranch, lunchbox
peppers, oranges, loquats, grapes, veggies and hummus, strawberries, 1 cup plain low-fat Greek
yogurt with granola and berries, NO PROCESSED FOODS
Dinner
Chipotle bowl of choice and Mexican coke for dad