= SUNDAY

7:00am oatmeal grapefruit (cinnamon, 1 tspn of brown sugar, 1 tblspn of butter)

WEEK 1,2,3

MONDAY
6:30am 3 Egg white omelette with peppers, tomatoes, spinach with 2 slices of turkey bacon 9am Protein shake (whey protein powder) w/ 1/2 orange 11am Celery, carrot sticks with low fat cheese stick

TUESDAY
7am Cup of special K w/ 8oz Skim Milk or almond milk 10am cup of Homemade Trail mix (dried papaya, cranberries, sunflower seeds, almonds, unsalted raw cashews, unsalted peanuts) 1:00 PM 1 cup Black bean soup with a garden salad

WEDNESDAY
7am Cup of special K w/ 8oz Skim Milk or almond milk 10am Celery, carrot sticks with low fat cheese stick 1:00 PM Chicken wrap using a wheat tortilla tomatoes, cucumbers, spinach and vinaigrette dressing

THURSDAY
7am oatmeal with 1 grapefruit 10am small whole grain bagel, 1 boiled egg 1pm 3 pieces of celery with 1 serving of low fat peanut butter 3PM Protein Shake (Use Skim milk or almond milk), orange 6:00 PM skim milk cheese stick, orange

FRIDAY
7am Cup of special K w/ 8oz Skim Milk or almond milk 10am Cucumber & tomato salad 1pm Chicken breast w/ cup quinoa, sauted kale or steam broccoli

SATURDAY
7am protein shake 10am 3 slices of turkey bacon, omelette w/spinach, tomato,and peppers (use low-fat cheese) 1:00 PM Thai Chicken Salad

or 2 boiled eggs w/o

yolk w/oatmeal

10am Protein shake (whey powder) w/1/2 orange 1pm 1 can tuna w/ cup of brown

4PM Chobani Greek Yogurt 7:30 PM salmon wrap using whole wheat or spinach tortilla with lettuce, tomatoes, cucumbers, spinach with a lite vineagrette REMEMBER!!! DRINK AT 80 oz of water daily

1PM Chicken breast w/ cup quinoa, sauted kale or steam broccoli 3:00 PM Tuna lettuce wrap 7:30 PM Turkey bacon blt with 3 slices of turkey bacon, 2 slices of 40 cal wheat bread, lettuce, tomatoes, cucumber, 1 serving of low fat mayo REMEMBER!!! DRINK AT 80 oz of water daily

3pm Protein Shake (Use Skim milk or almond milk), apple 6:00 PM cheese stick skim milk, 1 grape fruit 8:30 PM 1 cup of low-fat vegetable with soup with garden salad REMEMBER!!! DRINK AT 80 oz of water daily

4 PM apple or orange

7:30 PM Baked Turkey wings, baby carrots, kale (put in crock pot) REMEMBER!!! DRINK AT 80 oz of water daily 4:00 PM Orange 7:30 PM Turkey Burger on a wheat bun (low-fat mayo, ketchup, no cheese), with asparagus REMEMBER!!! DRINK AT 80 oz of water daily

7:30 PM 1 serving o Hummus on 2 wasa light crackers

4:00 PM Greek yogurt or cottage cheese parfait with cup of fresh fruit and homemade or organic granola 7:30 PM 1 cup of Ground turkey spaghetti w/ whole wheat noodles & green beans REMEMBER!!! DRINK AT 80 oz of water daily

REMEMBER!!! DRINK AT 80 oz of water daily

***Protein Shake ( Whey Protein Mix. You can get from Pharmacy area at Walmart, Publix, or Kroger)