Showing posts with label well. Show all posts
Showing posts with label well. Show all posts
Thursday, April 9, 2015
You Are What You Eat So Eat Well
The Doctrine of Signatures contends that every whole food has a pattern that resembles a body organ or physiological function, and that this pattern acts as a signal or sign as to the benefit the food provides the eater.
Here are some examples of Whole Food Signatures.
A sliced CARROT looks like the human eye and science shows that carrots greatly enhance blood flow to and function of the eyes.
GRAPES hang in a cluster in the shape of a heart. Each grape looks like a blood cell and research today shows that grapes are a profound heart and blood vitalizing food.
A WALNUT looks like a little brain, a left and right hemisphere, upper cerebrum and lower cerebellum. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know that walnuts help develop over three dozen neuro-transmitters for healthy brain function.
CELERY, BOK CHOY AND RHUBARB look like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you dont have enough sodium in your diet, the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body.
Here are some examples of Whole Food Signatures.
A sliced CARROT looks like the human eye and science shows that carrots greatly enhance blood flow to and function of the eyes.
GRAPES hang in a cluster in the shape of a heart. Each grape looks like a blood cell and research today shows that grapes are a profound heart and blood vitalizing food.
A WALNUT looks like a little brain, a left and right hemisphere, upper cerebrum and lower cerebellum. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know that walnuts help develop over three dozen neuro-transmitters for healthy brain function.
CELERY, BOK CHOY AND RHUBARB look like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you dont have enough sodium in your diet, the body pulls it from the bones, making them weak. These foods replenish the skeletal needs of the body.
EGGPLANT, AVOCADOS & PEARS target the health and function of the female womb and cervix - they also resemble these organs. Research shows that when a woman eats one or more avocados a week, it balances hormones, sheds unwanted birth weight and prevents cervical cancers. And how profound is this? It takes exactly 9 months to grow an avocado from blossom to ripened fruit.SWEAT POTATOES look like the pancreas and actually balance the glycemic index of diabetics.
GRAPEFRUIT, ORANGES AND OTHER CITRUS fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in a
nd out of the breasts.BANANA, CUCUMBER & ZUCCHINI target the size and strength of the male sexual organ. Its true!
PEANUTS have a profound effect on the testicles and sexual libido. Peanuts were banned as a food for males by the church during the middle ages. Most people dont realize that arginine, the main component of Viagra, comes from peanuts.
Wednesday, March 11, 2015
Eating Well 28 Day Meal Planner for Diabetes 1200 Calories
Day number 1
Breakfast
1 Cup Skim Milk
1 Orange, medium
1 Cup Cheerios Cereal
Morning Snack
1 Cup Cantaloupe Melon
Lunch
Mozzarella-Stuffed Turkey Burgers
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Skim Milk
Afternoon Snack
2 Tablespoons Prepared Hummus
4 Ounces Carrot Sticks
Dinner
Roasted Pork Tenderloin
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Spinach
1 Teaspoon Butter, salted
3/4 Cup Fresh Pineapple
Day number 2
Breakfast
1 Cup Skim Milk
1/2 Banana, small
3/4 Cup Bran Flakes Cereal
Morning Snack
1 Ounce Low Fat Cheddar Cheese
1 Whole-Grain Rice Cake
Lunch
Warm Chicken Sausage & Potato Salad
1 Whole-Wheat Pita Bread, small
1 Tablespoon Prepared Hummus
1 Cup Strawberries
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Sesame-Orange Shrimp
1/2 Cup Cooked Couscous
1 Cup Steamed Broccoli
2 Apricots
Day number 3
Breakfast
2/3 Cup Hot Oatmeal
1 Cup Skim Milk
1/2 Cup Blueberries
Morning Snack
1 Apple, small
Lunch
8 Ounces Reduced Sodium Minestrone Canned Soup
Artichoke & Ripe Olive Tuna Salad
1 Whole-Wheat Roll
1 Ounce Low Fat Cheddar Cheese
Afternoon Snack
1 Cup Fresh Pineapple
Dinner
Herb & Onion Frittata
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Skim Milk
1 Nectarine, medium
Day number 4
Breakfast
1 Cup Skim Milk
1 Kiwi
1 Cup Cheerios Cereal
Morning Snack
1 Ounce Almonds, salted
1 Tablespoon Raisins
Lunch
BBQ Chicken Sandwich
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Afternoon Snack
1 Cup Blackberries
Dinner
Peppercorn-Crusted Beef Tenderloin
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Asparagus
1/2 Cup Nonfat Strawberry Frozen Yogurt
Day number 5
Breakfast
1 Scrambled Egg
2 Slices Reduced-Calorie Oatmeal Bran Bread
2/3 Cup Grapefruit
1 Cup Skim Milk
Morning Snack
1 Peach, medium
Lunch
Creamy Tarragon Chicken Salad
1 Wasa Rye Crispbread Cracker
1 Cup Skim Milk
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Chili-Rubbed Tilapia with Asparagus & Lemon
1/2 Cup Cooked Potatoes
3/4 Cup Steamed Carrots
1 Cup Strawberries
Day number 6
Breakfast
1 Cup Skim Milk
1 Whole-Wheat English Muffin
2 Teaspoons Creamy Peanut Butter
Morning Snack
1 Orange, medium
Lunch
Shrimp Caesar
1 Cup Skim Milk
1/2 Cup Unsweetened Applesauce
Afternoon Snack
1 1/2 Cups Watermelon
Dinner
Chinese Braised Mushrooms & Tofu
1/2 Cup Cooked Spaghetti
1 Cup Steamed Cauliflower
Day number 7
Breakfast
1 Cup Skim Milk
1/2 Banana, small
1 Cup Cheerios Cereal
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
Wasabi Salmon Burgers
1 Whole-Wheat Roll
1/2 Cup Prepared Coleslaw
1 Kiwi
Afternoon Snack
1 Cup Grapes
Dinner
Fragrant Shredded Beef Stew
2 Cups Romaine Lettuce, shredded
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Skim Milk
1 Peach, medium
Day number 8
Breakfast
1 Cup Skim Milk
1 Scrambled Egg
1 Orange, medium
1 Slice Reduced-Calorie Oat Bran Bread
Morning Snack
1 Nectarine, medium
Lunch
Broccoli, Cannellini Bean & Cheddar Soup
2 Slices Reduced-Calorie Oatmeal Bran Bread
1 Ounce Low Fat Cheddar Cheese
1 Cup Romaine Lettuce, shredded
Afternoon Snack
5 Whole-Wheat Crackers
Dinner
Oven-Barbecued Pork Chops
1/2 Cup Cooked Potatoes
1/2 Cup Steamed Broccoli
1 Cup Skim Milk
1 Cup Strawberries
Day number 9
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
Black Bean Soup
1 Whole-Wheat Pita Bread, small
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Afternoon Snack
1 Ounce Almonds, salted
1 Tablespoon Raisins
Dinner
Shrimp Veracruzana
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Green Beans
1 Cup Cantaloupe Melon
Day number 10
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1 Tablespoon Walnuts
1 Clementine
Morning Snack
1 Apple, small
Lunch
4 Ounces Carrot Sticks
Southwestern Salad with Black Beans
1 Cup Blueberries
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Basic Chicken Sauté
1/2 Cup Cooked Pearled Barley
1 Cup Steamed Brussels Sprouts
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Day number 11
Breakfast
1 Cup Bran Flakes Cereal
1 Cup Skim Milk
1/2 Cup Grapefruit
Morning Snack
1 Cup Honeydew Melon
Lunch
1 Cup Skim Milk
1 Whole-Wheat Roll
Chicken & Fruit Salad
Afternoon Snack
4 Ounces Carrot Sticks
2 Tablespoons Prepared Hummus
Dinner
Chicken Sausage with Potatoes & Sauerkraut
1/2 Cup Steamed Spinach
1 Tablespoon Low Fat Balsamic Vinaigrette
1 Cup Romaine Lettuce, shredded
1 Clementine
Day number 12
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Cup Strawberries
2 Whole-Grain Rice Cakes
Sesame Tuna Salad
Afternoon Snack
1 Cup Watermelon
1 Cup Skim Milk
Dinner
Steak Diane
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Asparagus
2 Apricots
Day number 13
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1/2 Cup Blueberries
Morning Snack
1/2 Cup Unsweetened Applesauce
Lunch
1 Cup Skim Milk
5 Whole-Wheat Crackers
Asparagus Salad Topped with Poached Eggs
1/2 Cup Watermelon
Afternoon Snack
1 Cup Papaya
Dinner
Slow-Cooker Braised Pork with Salsa
1 Cup Steamed Summer Squash
1/2 Cup Cooked Brown Rice
1/2 Cup Raspberries
Day number 14
Breakfast
1 Kiwi
1 Cup Skim Milk
1/2 Cup Hot Whole Grain Cereal
1 Tablespoon Walnuts
1 Tablespoon Raisins
Morning Snack
1 Cup Grapefruit
Lunch
Chicken & White Bean Soup
1 Whole-Wheat Pita Bread, small
1 Ounce Low Fat Cheddar Cheese
1 Cup Honeydew Melon
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Flank Steak with Coffee-Peppercorn Marinade
3/4 Cup Steamed Carrots
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Tossed Salad Mix
1/2 Cup Cooked Brown Rice
Day number 15
Breakfast
1 Scrambled Egg
2 Tablespoons Prepared Salsa
1 Flour Tortilla, 7″ to 8″
1 Cup Skim Milk
Morning Snack
1 Orange, medium
Lunch
1 Whole-Wheat Roll
Grilled Chicken with Chipotle-Orange Glaze
3 Steamed Broccoli Spears
1/2 Cup Sweet Corn
Afternoon Snack
1 Peach, medium
Dinner
1 Cup Skim Milk
Black Bean-Garlic Catfish for Two
3/4 Cup Cooked Potatoes
1/2 Cup Steamed Carrots
Day number 16
Breakfast
1 Whole-Wheat English Muffin
2 Teaspoons Creamy Peanut Butter
1 Cup Papaya
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Ounce Baked Tortilla Chips
1 Orange, medium
Warm Bean & Arugula Salad
Afternoon Snack
1 1/2 Cups Watermelon
Dinner
Balsamic Marinated Chicken
1 Cup Steamed Spinach
1/2 Cup Cooked Couscous
1 Cup Skim Milk
1/2 Cup Blueberries
Day number 17
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
5 Whole-Wheat Crackers
1 Ounce Low Fat Cheddar Cheese
Lunch
Greek Lemon Rice Soup
1 1/2 Cups Tossed Salad Mix with Chicken
2 Tablespoons Low Calorie Caesar Salad Dressing
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Afternoon Snack
3/4 Cup Red Pepper Strips
2 Tablespoons Prepared Hummus
Dinner
Chili-Rubbed Steaks & Pan Salsa
1/2 Cup Cooked Brown Rice
1 Cup Steamed Kale
1 Cup Cantaloupe Melon
Day number 18
Breakfast
1 Cup Skim Milk
1 Scrambled Egg
1 Slice Multi-Grain Bread
1 Orange, medium
Morning Snack
1 Nectarine, medium
Lunch
2 Slices Reduced-Calorie Oatmeal Bran Bread
1 Teaspoon Soft Tub Margarine
Thai-Style Melon & Beef Salad
1 Cup Strawberries
Afternoon Snack
3 Ounces Carrot Sticks
2 Tablespoons Prepared Hummus
Dinner
Tofu with Peanut-Ginger Sauce
1/2 Cup Cooked Brown Rice
1 Cup Skim Milk
1/2 Cup Steamed Summer Squash
Day number 19
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Whole-Wheat Pita Bread, small
Asian Tofu Salad
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
2 Apricots
Afternoon Snack
1/2 Cup Unsweetened Applesauce
Dinner
Salsa-Roasted Salmon
1/2 Cup Cooked Brown Rice
1 Cup Steamed Summer Squash
1/2 Cup Raspberries
Day number 20
Breakfast
1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 1/2 Teaspoons Creamy Peanut Butter
Morning Snack
1 Peach, medium
1/2 Cup Low Fat, Low Sodium Cottage Cheese
Lunch
2 Cups Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
Southwestern Steak & Peppers
1 Cup Cantaloupe Melon
Afternoon Snack
6 Carrot Sticks
2 Tablespoons Prepared Hummus
Dinner
Golden Chicken with Spicy Refried Beans
1/2 Cup Steamed Green Beans
1/2 Cup Cooked Couscous
1 Apple, small
Day number 21
Breakfast
1/2 Cup Hot Whole Grain Cereal
1 Orange, medium
1 Cup Skim Milk
Morning Snack
2 Teaspoons Creamy Peanut Butter
4 Whole-Wheat Crackers
Lunch
1 Cup Skim Milk
1/2 Whole-Wheat Pita Bread, small
Minestrone with Endive & Pepperoni
Afternoon Snack
1 Ounce Dry Roasted Salted Peanuts
1 Tablespoon Raisins
Dinner
3/4 Cup Steamed Brussels Sprouts
1/2 Cup Cooked Pearled Barley
Grilled Chicken with Cherry-Chipotle Barbecue Sauce
1/2 Cup Papaya
Day number 22
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
1 Cup Raspberries
Lunch
Grilled Eggplant & Portobello Sandwich
1 Cup Skim Milk
Afternoon Snack
1 Ounce Low Fat Cheddar Cheese
2 Whole-Grain Rice Cakes
Dinner
1/2 Cup Cooked Brown Rice
3 Steamed Broccoli Spears
Seared Scallops with Brandied Leeks & Mushrooms
1 Peach, medium
Day number 23
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Whole Grain Cereal
1/2 Cup Blueberries
Morning Snack
1 Apple, small
Lunch
1 Whole-Wheat Pita Bread, small
Tomato, Tuna & Tarragon Salad
1 Kiwi
Afternoon Snack
1 Ounce Sliced Turkey Ham
5 Whole-Wheat Crackers
Dinner
1 Cup Skim Milk
Tangelo Pork Stir-Fry
1/2 Cup Cooked Brown Rice
Day number 24
Breakfast
1 Kiwi
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1 Tablespoon Walnuts
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
Spicy Thai Shrimp Salad
1 Slice Reduced-Calorie Oatmeal Bran Bread
1/2 Cup Fresh Pineapple
Afternoon Snack
1/2 Cup 1% Cottage Cheese
4 Whole-Wheat Crackers
Dinner
Roasted Cod with Warm Tomato-Olive-Caper Tapenade
1/2 Cup Cooked Quinoa
1 Cup Steamed Green Beans
1 Cup Honeydew Melon
Day number 25
Breakfast
1 Slice Reduced-Calorie Oatmeal Bran Bread
1 Scrambled Egg
1 Cup Grapefruit
1 Cup Skim Milk
Morning Snack
1 Cup Cherries
Lunch
1 Cup Skim Milk
Blueberry-Beef Burgers
1 Whole-Wheat Roll
Afternoon Snack
1/2 Cup Unsweetened Applesauce
Dinner
Stir-Fried Spicy Chicken Tenders
3/4 Cup Steamed Turnips
1/2 Cup Cooked Brown Rice
1 Cup Strawberries
Day number 26
Breakfast
1 Cup Skim Milk
1/2 Cup Hot Whole Grain Cereal
1 Cup Raspberries
Morning Snack
1 Peach, medium
Lunch
1 Cup Skim Milk
1/3 Cup Prepared Coleslaw
Lentil & Almond Burgers
1 Cup Papaya
Afternoon Snack
1 Whole-Wheat Pita Bread, small
2 Tablespoons Prepared Hummus
Dinner
Chicken with Tarragon Cream Sauce
1 Cup Steamed Carrots
1/2 Cup Cooked Spaghetti
Day number 27
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1/2 Cup Blueberries
1 Tablespoon Walnuts
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
2 Cups Tossed Salad Mix
3 Tablespoons Low Calorie Caesar Salad Dressing
Sweet Potato-Turkey Hash
1 Cup Skim Milk
Afternoon Snack
1 Peach, medium
Dinner
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Tossed Salad Mix
Florentine Ravioli
1 Whole-Wheat Roll
Day number 28
Breakfast
1 Cup Skim Milk
1 Scrambled Egg
1 Slice Multi-Grain Bread
1 Orange, medium
Morning Snack
1 Cup Strawberries
Lunch
Broccoli, Cannellini Bean & Cheddar Soup
2 Slices Reduced-Calorie Oatmeal Bran Bread
1 Ounce Low Fat Cheddar Cheese
1 Cup Romaine Lettuce, shredded
2 Tablespoons Low Calorie Caesar Salad Dressing
Afternoon Snack
1/2 Whole-Wheat Pita Bread, small
1 Ounce Low Fat Cheddar Cheese
1 Tablespoon Prepared Hummus
1 Ounce Fresh Tomato, sliced
Dinner
Easy Sautéed Fish Fillets
1/2 Cup Cooked Potatoes
3 Steamed Broccoli Spears
1 Cup Skim Milk
1/2 Cup Unsweetened Applesauce
Breakfast
1 Cup Skim Milk
1 Orange, medium
1 Cup Cheerios Cereal
Morning Snack
1 Cup Cantaloupe Melon
Lunch
Mozzarella-Stuffed Turkey Burgers
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Skim Milk
Afternoon Snack
2 Tablespoons Prepared Hummus
4 Ounces Carrot Sticks
Dinner
Roasted Pork Tenderloin
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Spinach
1 Teaspoon Butter, salted
3/4 Cup Fresh Pineapple
Day number 2
Breakfast
1 Cup Skim Milk
1/2 Banana, small
3/4 Cup Bran Flakes Cereal
Morning Snack
1 Ounce Low Fat Cheddar Cheese
1 Whole-Grain Rice Cake
Lunch
Warm Chicken Sausage & Potato Salad
1 Whole-Wheat Pita Bread, small
1 Tablespoon Prepared Hummus
1 Cup Strawberries
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Sesame-Orange Shrimp
1/2 Cup Cooked Couscous
1 Cup Steamed Broccoli
2 Apricots
Day number 3
Breakfast
2/3 Cup Hot Oatmeal
1 Cup Skim Milk
1/2 Cup Blueberries
Morning Snack
1 Apple, small
Lunch
8 Ounces Reduced Sodium Minestrone Canned Soup
Artichoke & Ripe Olive Tuna Salad
1 Whole-Wheat Roll
1 Ounce Low Fat Cheddar Cheese
Afternoon Snack
1 Cup Fresh Pineapple
Dinner
Herb & Onion Frittata
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Skim Milk
1 Nectarine, medium
Day number 4
Breakfast
1 Cup Skim Milk
1 Kiwi
1 Cup Cheerios Cereal
Morning Snack
1 Ounce Almonds, salted
1 Tablespoon Raisins
Lunch
BBQ Chicken Sandwich
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Afternoon Snack
1 Cup Blackberries
Dinner
Peppercorn-Crusted Beef Tenderloin
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Asparagus
1/2 Cup Nonfat Strawberry Frozen Yogurt
Day number 5
Breakfast
1 Scrambled Egg
2 Slices Reduced-Calorie Oatmeal Bran Bread
2/3 Cup Grapefruit
1 Cup Skim Milk
Morning Snack
1 Peach, medium
Lunch
Creamy Tarragon Chicken Salad
1 Wasa Rye Crispbread Cracker
1 Cup Skim Milk
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Chili-Rubbed Tilapia with Asparagus & Lemon
1/2 Cup Cooked Potatoes
3/4 Cup Steamed Carrots
1 Cup Strawberries
Day number 6
Breakfast
1 Cup Skim Milk
1 Whole-Wheat English Muffin
2 Teaspoons Creamy Peanut Butter
Morning Snack
1 Orange, medium
Lunch
Shrimp Caesar
1 Cup Skim Milk
1/2 Cup Unsweetened Applesauce
Afternoon Snack
1 1/2 Cups Watermelon
Dinner
Chinese Braised Mushrooms & Tofu
1/2 Cup Cooked Spaghetti
1 Cup Steamed Cauliflower
Day number 7
Breakfast
1 Cup Skim Milk
1/2 Banana, small
1 Cup Cheerios Cereal
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
Wasabi Salmon Burgers
1 Whole-Wheat Roll
1/2 Cup Prepared Coleslaw
1 Kiwi
Afternoon Snack
1 Cup Grapes
Dinner
Fragrant Shredded Beef Stew
2 Cups Romaine Lettuce, shredded
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Skim Milk
1 Peach, medium
Day number 8
Breakfast
1 Cup Skim Milk
1 Scrambled Egg
1 Orange, medium
1 Slice Reduced-Calorie Oat Bran Bread
Morning Snack
1 Nectarine, medium
Lunch
Broccoli, Cannellini Bean & Cheddar Soup
2 Slices Reduced-Calorie Oatmeal Bran Bread
1 Ounce Low Fat Cheddar Cheese
1 Cup Romaine Lettuce, shredded
Afternoon Snack
5 Whole-Wheat Crackers
Dinner
Oven-Barbecued Pork Chops
1/2 Cup Cooked Potatoes
1/2 Cup Steamed Broccoli
1 Cup Skim Milk
1 Cup Strawberries
Day number 9
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
Black Bean Soup
1 Whole-Wheat Pita Bread, small
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Afternoon Snack
1 Ounce Almonds, salted
1 Tablespoon Raisins
Dinner
Shrimp Veracruzana
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Green Beans
1 Cup Cantaloupe Melon
Day number 10
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1 Tablespoon Walnuts
1 Clementine
Morning Snack
1 Apple, small
Lunch
4 Ounces Carrot Sticks
Southwestern Salad with Black Beans
1 Cup Blueberries
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Basic Chicken Sauté
1/2 Cup Cooked Pearled Barley
1 Cup Steamed Brussels Sprouts
1 Cup Tossed Salad Mix
1 Tablespoon Vinegar & Oil Salad Dressing
Day number 11
Breakfast
1 Cup Bran Flakes Cereal
1 Cup Skim Milk
1/2 Cup Grapefruit
Morning Snack
1 Cup Honeydew Melon
Lunch
1 Cup Skim Milk
1 Whole-Wheat Roll
Chicken & Fruit Salad
Afternoon Snack
4 Ounces Carrot Sticks
2 Tablespoons Prepared Hummus
Dinner
Chicken Sausage with Potatoes & Sauerkraut
1/2 Cup Steamed Spinach
1 Tablespoon Low Fat Balsamic Vinaigrette
1 Cup Romaine Lettuce, shredded
1 Clementine
Day number 12
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Cup Strawberries
2 Whole-Grain Rice Cakes
Sesame Tuna Salad
Afternoon Snack
1 Cup Watermelon
1 Cup Skim Milk
Dinner
Steak Diane
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Asparagus
2 Apricots
Day number 13
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1/2 Cup Blueberries
Morning Snack
1/2 Cup Unsweetened Applesauce
Lunch
1 Cup Skim Milk
5 Whole-Wheat Crackers
Asparagus Salad Topped with Poached Eggs
1/2 Cup Watermelon
Afternoon Snack
1 Cup Papaya
Dinner
Slow-Cooker Braised Pork with Salsa
1 Cup Steamed Summer Squash
1/2 Cup Cooked Brown Rice
1/2 Cup Raspberries
Day number 14
Breakfast
1 Kiwi
1 Cup Skim Milk
1/2 Cup Hot Whole Grain Cereal
1 Tablespoon Walnuts
1 Tablespoon Raisins
Morning Snack
1 Cup Grapefruit
Lunch
Chicken & White Bean Soup
1 Whole-Wheat Pita Bread, small
1 Ounce Low Fat Cheddar Cheese
1 Cup Honeydew Melon
Afternoon Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
Flank Steak with Coffee-Peppercorn Marinade
3/4 Cup Steamed Carrots
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Tossed Salad Mix
1/2 Cup Cooked Brown Rice
Day number 15
Breakfast
1 Scrambled Egg
2 Tablespoons Prepared Salsa
1 Flour Tortilla, 7″ to 8″
1 Cup Skim Milk
Morning Snack
1 Orange, medium
Lunch
1 Whole-Wheat Roll
Grilled Chicken with Chipotle-Orange Glaze
3 Steamed Broccoli Spears
1/2 Cup Sweet Corn
Afternoon Snack
1 Peach, medium
Dinner
1 Cup Skim Milk
Black Bean-Garlic Catfish for Two
3/4 Cup Cooked Potatoes
1/2 Cup Steamed Carrots
Day number 16
Breakfast
1 Whole-Wheat English Muffin
2 Teaspoons Creamy Peanut Butter
1 Cup Papaya
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Ounce Baked Tortilla Chips
1 Orange, medium
Warm Bean & Arugula Salad
Afternoon Snack
1 1/2 Cups Watermelon
Dinner
Balsamic Marinated Chicken
1 Cup Steamed Spinach
1/2 Cup Cooked Couscous
1 Cup Skim Milk
1/2 Cup Blueberries
Day number 17
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
5 Whole-Wheat Crackers
1 Ounce Low Fat Cheddar Cheese
Lunch
Greek Lemon Rice Soup
1 1/2 Cups Tossed Salad Mix with Chicken
2 Tablespoons Low Calorie Caesar Salad Dressing
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Afternoon Snack
3/4 Cup Red Pepper Strips
2 Tablespoons Prepared Hummus
Dinner
Chili-Rubbed Steaks & Pan Salsa
1/2 Cup Cooked Brown Rice
1 Cup Steamed Kale
1 Cup Cantaloupe Melon
Day number 18
Breakfast
1 Cup Skim Milk
1 Scrambled Egg
1 Slice Multi-Grain Bread
1 Orange, medium
Morning Snack
1 Nectarine, medium
Lunch
2 Slices Reduced-Calorie Oatmeal Bran Bread
1 Teaspoon Soft Tub Margarine
Thai-Style Melon & Beef Salad
1 Cup Strawberries
Afternoon Snack
3 Ounces Carrot Sticks
2 Tablespoons Prepared Hummus
Dinner
Tofu with Peanut-Ginger Sauce
1/2 Cup Cooked Brown Rice
1 Cup Skim Milk
1/2 Cup Steamed Summer Squash
Day number 19
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Whole-Wheat Pita Bread, small
Asian Tofu Salad
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
2 Apricots
Afternoon Snack
1/2 Cup Unsweetened Applesauce
Dinner
Salsa-Roasted Salmon
1/2 Cup Cooked Brown Rice
1 Cup Steamed Summer Squash
1/2 Cup Raspberries
Day number 20
Breakfast
1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 1/2 Teaspoons Creamy Peanut Butter
Morning Snack
1 Peach, medium
1/2 Cup Low Fat, Low Sodium Cottage Cheese
Lunch
2 Cups Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
Southwestern Steak & Peppers
1 Cup Cantaloupe Melon
Afternoon Snack
6 Carrot Sticks
2 Tablespoons Prepared Hummus
Dinner
Golden Chicken with Spicy Refried Beans
1/2 Cup Steamed Green Beans
1/2 Cup Cooked Couscous
1 Apple, small
Day number 21
Breakfast
1/2 Cup Hot Whole Grain Cereal
1 Orange, medium
1 Cup Skim Milk
Morning Snack
2 Teaspoons Creamy Peanut Butter
4 Whole-Wheat Crackers
Lunch
1 Cup Skim Milk
1/2 Whole-Wheat Pita Bread, small
Minestrone with Endive & Pepperoni
Afternoon Snack
1 Ounce Dry Roasted Salted Peanuts
1 Tablespoon Raisins
Dinner
3/4 Cup Steamed Brussels Sprouts
1/2 Cup Cooked Pearled Barley
Grilled Chicken with Cherry-Chipotle Barbecue Sauce
1/2 Cup Papaya
Day number 22
Breakfast
1 Cup Skim Milk
1 Cup Cheerios Cereal
1/2 Banana, small
Morning Snack
1 Cup Raspberries
Lunch
Grilled Eggplant & Portobello Sandwich
1 Cup Skim Milk
Afternoon Snack
1 Ounce Low Fat Cheddar Cheese
2 Whole-Grain Rice Cakes
Dinner
1/2 Cup Cooked Brown Rice
3 Steamed Broccoli Spears
Seared Scallops with Brandied Leeks & Mushrooms
1 Peach, medium
Day number 23
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Whole Grain Cereal
1/2 Cup Blueberries
Morning Snack
1 Apple, small
Lunch
1 Whole-Wheat Pita Bread, small
Tomato, Tuna & Tarragon Salad
1 Kiwi
Afternoon Snack
1 Ounce Sliced Turkey Ham
5 Whole-Wheat Crackers
Dinner
1 Cup Skim Milk
Tangelo Pork Stir-Fry
1/2 Cup Cooked Brown Rice
Day number 24
Breakfast
1 Kiwi
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1 Tablespoon Walnuts
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
1 Cup Tossed Salad Mix
2 Tablespoons Low Calorie Caesar Salad Dressing
Spicy Thai Shrimp Salad
1 Slice Reduced-Calorie Oatmeal Bran Bread
1/2 Cup Fresh Pineapple
Afternoon Snack
1/2 Cup 1% Cottage Cheese
4 Whole-Wheat Crackers
Dinner
Roasted Cod with Warm Tomato-Olive-Caper Tapenade
1/2 Cup Cooked Quinoa
1 Cup Steamed Green Beans
1 Cup Honeydew Melon
Day number 25
Breakfast
1 Slice Reduced-Calorie Oatmeal Bran Bread
1 Scrambled Egg
1 Cup Grapefruit
1 Cup Skim Milk
Morning Snack
1 Cup Cherries
Lunch
1 Cup Skim Milk
Blueberry-Beef Burgers
1 Whole-Wheat Roll
Afternoon Snack
1/2 Cup Unsweetened Applesauce
Dinner
Stir-Fried Spicy Chicken Tenders
3/4 Cup Steamed Turnips
1/2 Cup Cooked Brown Rice
1 Cup Strawberries
Day number 26
Breakfast
1 Cup Skim Milk
1/2 Cup Hot Whole Grain Cereal
1 Cup Raspberries
Morning Snack
1 Peach, medium
Lunch
1 Cup Skim Milk
1/3 Cup Prepared Coleslaw
Lentil & Almond Burgers
1 Cup Papaya
Afternoon Snack
1 Whole-Wheat Pita Bread, small
2 Tablespoons Prepared Hummus
Dinner
Chicken with Tarragon Cream Sauce
1 Cup Steamed Carrots
1/2 Cup Cooked Spaghetti
Day number 27
Breakfast
1 Cup Skim Milk
2/3 Cup Hot Oatmeal
1/2 Cup Blueberries
1 Tablespoon Walnuts
Morning Snack
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Lunch
2 Cups Tossed Salad Mix
3 Tablespoons Low Calorie Caesar Salad Dressing
Sweet Potato-Turkey Hash
1 Cup Skim Milk
Afternoon Snack
1 Peach, medium
Dinner
2 Tablespoons Low Calorie Caesar Salad Dressing
1 Cup Tossed Salad Mix
Florentine Ravioli
1 Whole-Wheat Roll
Day number 28
Breakfast
1 Cup Skim Milk
1 Scrambled Egg
1 Slice Multi-Grain Bread
1 Orange, medium
Morning Snack
1 Cup Strawberries
Lunch
Broccoli, Cannellini Bean & Cheddar Soup
2 Slices Reduced-Calorie Oatmeal Bran Bread
1 Ounce Low Fat Cheddar Cheese
1 Cup Romaine Lettuce, shredded
2 Tablespoons Low Calorie Caesar Salad Dressing
Afternoon Snack
1/2 Whole-Wheat Pita Bread, small
1 Ounce Low Fat Cheddar Cheese
1 Tablespoon Prepared Hummus
1 Ounce Fresh Tomato, sliced
Dinner
Easy Sautéed Fish Fillets
1/2 Cup Cooked Potatoes
3 Steamed Broccoli Spears
1 Cup Skim Milk
1/2 Cup Unsweetened Applesauce
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