2. Day - 1
• Breakfast
1 cup (C) of fruit salad
One 5-ounce (oz) whole-wheat bagel
2 tablespoons (Tbsp) of cream cheese
Coffee with 1 Tbsp of half-and-half and 1 teaspoon (tsp) sugar
• Lunch
One peanut butter and jelly sandwich (two slices wheat bread with 2 Tbsp natural, chunky peanut
butter and 1 Tbsp all-fruit spread)
One large apple
1 oz of chips or pretzels
• Snack
Nature Valley® Granola Bar (two pieces)
One banana
• Dinner
5 oz of baked chicken
¾ C mashed potatoes
1 C broccoli
Water
• Snack
8 oz of low-fat yogurt (favorite flavor), topped with 1 Tbsp flax meal
One plum
Water
3. Day - 2
• Breakfast
One bacon, egg, and cheese sandwich on whole-wheat bread or toast
One pear
8 fluid (fl) oz of skim milk
Coffee with 1 Tbsp half-and-half and 1 tsp sugar
• Lunch
One turkey sandwich (two slices wheat bread with three slices roasted turkey breast [1 oz each], 2-
oz slice Swiss cheese, two lettuce leaves, two slices medium tomato, and 1 tsp deli mustard
or
One Jared menu sandwich from Subway®
1 oz of baked tortilla chips
One medium apple
Water
• Snack
4 oz of trail mix (nuts, seeds, and raisins)
• Dinner
Two slices of cheese pizza (250 grams or two New York-style slices)
1½ C of tossed salad, served with 1 Tbsp dressing
Water
• Snack
1 C of ice cream, topped with 1 Tbsp chocolate syrup
One peach
Water
4. Day – 3
• Breakfast
1½ C of cooked oatmeal, topped with ¼ C slivered almonds and ½ C sliced strawberries
8 fl oz of skim milk, added to oatmeal and/or to drink
Coffee with 1 Tbsp half-and-half and 1 tsp sugar
• Lunch
1½ C minestrone soup
Five whole-wheat crackers
2 oz of cheese
1 C of melon
• Snack
2 Tbsp of hummus
6″ pita bread
One half of a cucumber, sliced
• Dinner
One hamburger (one 4-oz hamburger on a whole-wheat hamburger bun, with 1 oz of cheese and 1
Tbsp ketchup)
Spinach salad (1½ C baby spinach, ½ C fresh mandarin orange slices), served with 1 Tbsp chunky
blue-cheese dressing
2 oz of French fries
• Snack
3 C of popcorn, prepared with canola oil
12 fl oz of tomato juice
5. Day – 4
• Breakfast
1½ C of bran flakes or similar cold, dry cereal, topped with 2 Tbsp chopped walnuts and 1 C fresh
blueberries
8 fl oz of skim milk
Coffee with 1 Tbsp half-and-half and 1 tsp sugar
• Lunch
1½ C of macaroni and cheese
One piece of fresh fruit
Six Oreo cookies
Water
• Snack
• 6 oz of fruited low-fat yogurt
2 Tbsp of granola
• Dinner
1½ C of Chinese food (shrimp and broccoli)
1 C of white rice
1 C of wonton or hot-and-sour soup
¼ C of fried noodles for soup or appetizer
Water
• Snack
1 C of sorbet
Four pineapple rings
6. Day - 5
• Breakfast
Three pancakes (4″ diameter)
Two slices of bacon
1 Tbsp of syrup
1 tsp of butter
Coffee with 1 Tbsp half-and-half and 1 tsp sugar
• Lunch
½ C tuna salad, prepared with 1 Tbsp mayonnaise
One 2-oz roll
1 C green salad, served with 1 Tbsp dressing
One medium orange
One Fiber One® Granola Bar
• Dinner
5 oz of baked salmon
1 C of sautéed zucchini, topped with 1 tsp butter
1½ C of wild rice, prepared with 1 Tbsp olive oil
½ C pudding, prepared with 2% milk (any flavor)
Water
• Snack
One 1-oz part-skim mozzarella string cheese snack
10 whole-wheat crackers
1 C of mixed berries
