MONDAY

Breakfast
1. 1/2 cup oatmeal with cinnamon , 1 banana or apple

morning snack
2. protein shake

Lunch
3. grilled salmon, 1 cup carrot sticks

mid snack
4. 1 cup cottage cheese (1%)

Dinner
5. grilled chicken, 1 cup broccoli, 1/2 cup brown rice

late snack
6. 1 can tuna, 1/2 cup cottage cheese (1%)

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TUESDAY

Breakfast
1. veggie omelet (3 eggs), 1 orange or banana

morning snack
2. protein shake

Lunch
3. grilled salmon, mixed vegtables with balsamic vinaigrette

mid snack
4. 1 cup nonfat yogurt with black or red grapes,

Dinner
5. grilled chicken, mixed vegtables with balsamic vinaigrette

late snack
6. 1 cup cottage cheese (1%)

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WEDNESDAY

Breakfast
1. scrambled eggs (4 egg whites, 2 eggs), 1/2 cup cottage cheese

morning snack
2. protein shake

Lunch
3. grilled chicken wrap, 1 banana or apple

mid snack
4. 1 can tuna, 1 small baked sweet patatoe

Dinner
5. sirloin hamburger, 1 cup steamed green beans, 1 corn on the cob

late snack
6. 1 can of tuna

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THURSDAY

Breakfast
1. 1/2 cup oatmeal with cinnamon, 1 medium grapefruit

morning snack
2. protein shake with skim milk

Lunch
3. grilled salmon, mixed vegtables with balsamic vinaigrette

mid snack
4. 1 can tuna

Dinner
5. grilled chicken, 4 red potatoes

late snack
6. 1 protein shake with blueberries

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FRIDAY

Breakfast
1. 2 eggs (poached or hard), 2 slices canadian bacon

morning snack
2. protein shake, 1 can tuna

Lunch
3. grilled salmon, 1/2 cup brown rice, 1 apple

mid snack
4. 1 cup cottage cheese (1%)

Dinner
5. grilled chicken, mixed vegtables with balsamic vinaigrette

late snack
6. 1 can tuna

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SATURDAY

Breakfast
1. 1 cup oatmeal with 1/2 cup blueberries

morning snack
2. protein shake, 1 can tunna

Lunch
3. grilled salmon, 1 sweet patatoe, 1 cup skim milk

mid snack
4. protein shake

Dinner
5. grilled chicken, 3 red potatoes

late snack
6. 1 cup cottage cheese (1%)

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SUNDAY

Breakfast
1. omelet (4 egg whites, 2 eggs), 2 slices cheese

morning snack
2. protein shake

Lunch
3. 1 can tuna, salad with vinaigrette dressing

mid snack
4. 2 slices whole wheat, 2 tbsp natural peanut butter, 1 cup skim milk

Dinner
5. turkey burger, 1/2 cup brown rice

late snack
6. 1 cup cottage cheese (1%)