1. Breakfast Lunch Dinner
Tangy Roast Beef
Sandwich
Fruity Cottage Cheese On 1 slice whole-grain bread,
Top 3/4 c. low-fat calcium- spread mixture of 2 tsp. Minestrone Soup
Day fortified cottage cheese reduced-fat sour cream and 1 On the side: 1/2 c. plain
1 with 1/2 banana, 5 tsp. prepared horseradish. nonfat yogurt and 1/4 c.
strawberries, sliced, and 2 Top with 3 oz. deli-sliced lean raspberries.
Tbsp. chopped walnuts. roast beef, 2 to 3 slices
tomato, and second slice of
bread. Drink 1 c. fat-free milk.
Mexican Chicken Soup
Caprese Salad
Toss together 15 grape
Banana-Nut Cereal On the side: Tangerine &
tomatoes, halved, 8 (3/4-in.)
1 c. Cheerios or 2/3 c. Avocado Salad. Toss 2
chunks part-skim mozzarella,
Day spoon-size shredded c. mixed greens with 1
and 3 fresh basil leaves,
2 wheat with 1/2 banana, 1 tangerine, peeled and
chopped; sprinkle with
Tbsp. chopped walnuts, segmented, 1/4
balsamic vinegar. On the
and 1 c. fat-free milk. avocado, chopped, and
side: 1/4 c. hummus with 1/2
2 green onions, sliced;
whole wheat pita.
sprinkle with balsamic.
Black Bean Taco Salad
Greek Fish Stew
Berry Yogurt Crunch Toss 3 c. thinly sliced
On the side:
Top 1 c. plain nonfat romaine lettuce with 1/2 c.
Mediterranean Salad.
yogurt with 1/2 c. spoon- rinsed and drained canned
Toss 2 c. mixed greens
Day size shredded wheat, black beans, 3 green onions,
with 1/3 cucumber,
3 crumbled, and 1 c. sliced, 1⁄4 avocado, diced,
peeled, seeded, and
raspberries or sliced 1/2 c. salsa, and 2 Tbsp.
sliced, 1 slice red onion,
strawberries; drizzle with 2 shredded reduced-fat sharp
2 tsp. balsamic, and 1
tsp. honey. Cheddar. On the side: 5 lg.
tsp. olive oil.
baked tortilla chips.
California Turkey Pita
Honey-Cinnamon
Open whole wheat pita by
English Muffin
cutting off 1-in. slice. Mash
Split and toast 1 whole-
1/4 avocado with a squirt of
grain English muffin. Top
lime juice; spread inside pita. Southwest Chili
Day each half with 2 Tbsp. low-
Stuff with 1 lettuce leaf, 2 oz. On the side: 5 lg. baked
4 fat calcium-fortified cottage
deli-sliced smoked turkey, 2 tortilla chips.
cheese, then drizzle with
slices cooked bacon, cut up,
1/2 tsp. honey and sprinkle
and 3 thin slices
with cinnamon.
tomato.
On the side: 1 pear.
On the side: 10 strawberries.
Waldorf Chicken Salad
Strawberry-Orange
Toss 3 oz. cooked skinless,
Smoothie
boneless chicken breast,
In blender, combine 1 c.
cubed, with 1/2 apple,
unsweetened frozen
chopped, 1 stalk celery, thinly
strawberries, 6 oz. plain
sliced, 1/2 c. halved red Thai Shrimp Soup
Day nonfat yogurt, 1/2 c.
seedless grapes, and 2 Tbsp. On the side: 1/2 apple or
5 calcium-fortified orange
chopped walnuts; serve on 1 1 kiwifruit.
juice, and 1 tsp. honey.
c. mixed greens or baby
On the side: 1/2 toasted
spinach leaves. Dress with a
whole-grain English muffin
mixture of 3 Tbsp. plain
topped with 1 tsp. light
nonfat yogurt, 1 tsp. lemon
butter.
juice, salt, and pepper.
Day Mexican Scramble Salmon & White Bean Goulash
6 Beat 1 egg with 2 Tbsp. Salad On the side: 20 red
shredded reduced-fat Toss 3 oz. canned salmon seedless grapes.
Cheddar and a dash hot with 3/4 c. rinsed and drained
sauce. Cook in nonstick canned white kidney beans
skillet, coated with cooking (cannellini), 1/2 c. sliced
spray, over medium-high celery, and 2 green onions,

2. sliced; serve over 1 c.
heat. Then spoon into 1/2
romaine lettuce or baby
whole wheat pita and top
spinach leaves. Dress with 1
with 2 Tbsp. salsa. Drink 6
Tbsp. lemon juice and 1 tsp.
oz. calcium-fortified orange
olive oil. On the side: 1
juice.
tangerine.
Ham Sandwich Supreme
Nutty Oatmeal
On 1 slice whole-grain bread,
Empty 1 packet instant
spread 2 tsp. light
oatmeal,
mayonnaise. Top with 3 oz.
plain, into microwave-safe Red Beans & Rice
thinly sliced extra-lean ham,
Day bowl and add 2/3 c. fat- Stew
1 oz. part-skim mozzarella,
7 free milk and 1 Tbsp. On the side: 7
sliced, 3 slices dill pickle, 1/2
raisins. Microwave on High strawberries.
jarred roasted red pepper, 1
1 to 2 minutes, then stir in
to 2 slices red onion, several
1 Tbsp. peanut butter and
lettuce leaves, and a second
1 tsp. honey.
slice of bread.
Click here for the complete Soup Diet Shopping List
Tempted to cheat? There’s no need. You can snack on soup or veggies. And twice a week, enjoy a 100-calorie
treat. Choose from our list or find other options here.
• 1 pack of 100 Calorie Oreo Thin Crisps
• 4 Hershey’s Kisses
• 1 grande Starbucks cappuccino with fat-free milk
• 1 glass of wine (4 oz.)
• 1 bottle light beer