2. Breakfast
1 Bowl oat flake-based cereal with milk
-Water
Monday
Snack
-200g tub yoghurt
-Water
Lunch
-Ham, cheese and tomato sandwich
-1 cup fruit salad
-Water
Snack
40g dried fruit and nuts
Dinner
-Chicken and vegetable stir-fry with rice
-Water
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3. Tuesday
Breakfast
-One grapefruit
-Two poached eggs
-Two slices whole-grain toast
-One cup of herbal tea
Snack-
One banana
-One glass of water
Lunch
-Chicken breast
-One glass of water
Snack
-One cup carrot slices
-One glass of water
Dinner
-Small garden salad with one cup spinach leaves,tomato
and onion
-One glass of water
4. Wednesday
Breakfast
One whole-wheat muffin
-One orange
-One glass of milk
Snack
Two oatmeal cookies
-One glass of water
Lunch
-Turkey Sandwich
-One glass of water
Snack
-30 grapes
-One glass of water
Dinner
Sirloin steak
-One cup mashed potatoes
-One glass of water
5. Thursday
Breakfast
-One orange
-One glass of water
-One medium bran muffin
Snack
One pear
-One glass of water
Lunch
Chicken noodle soup
-One glass of water
Snack
One apple
-One glass of water
Dinner
-Turkey breast meat
-One cup baked beans
-One glass of water
6. Friday
Breakfast
One banana
-One cup of herbal tea
Snack
-One cup grapes
-One tangerine
-One glass of water
Lunch
-Tuna wrap
-One sliced avocado
-One glass of milk
Snack
-One cup cottage cheese
-Four graham crackers
-One glass of water
Dinner
One serving lasagna
-One glass of milk
7. Saturday
Breakfast
-One serving turkey bacon
-One cup of orange juice
Snack
One cup cauliflower pieces
-One glass of water
Lunch
-One veggie burger
-One glass of milk
Snack
One apple
-One glass of water
Dinner
-One trout fillet
-One cup green beans
-One glass of water
8. Sunday
Breakfast
-One hard-boiled egg
-One glass of water
Snack
One cup of plain yoghurt
-One glass of water
Lunch
One cup whole-wheat pasta
-One glass of water
Snack
-One fresh peach
-One glass of water
Dinner
Pork loin
-One small baked sweet potato
-One cup asparagus
-One glass of water