Menu Planning |
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| Daily Snacks & Meal Planning |
| Selecting snack items are always a challenging part of weight loss programs. The following are both snack and meal planning options that will make menu preparation easier. |
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| CLEANSING/PREP WEEK |
| 1 part skim mozzarella cheese stick |
| 1 oz. Alpine lace Swiss cheese |
| Celery stuffed with 1 wedge laughing cow light cheese |
| 2 turkey roll-ups |
| 2 ham roll-ups |
| 2 roast beef roll-ups |
| 10 cherry tomatoes stuffed with ½ cup low-fat cottage cheese |
| Cucumber rounds with salmon spread |
| 2 slices low-fat mozzarella cheese with 2 slices fresh tomato & balsamic |
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| WEIGHT LOSS |
| Hummus & raw vegetables |
| ½ cup cottage cheese and ½ small sliced apple |
| ½ cup yogurt w/ ½ cup fresh berries |
| ½ cantaloupe |
| 2 rye crisp w/1 wedge laughing cow light cheese |
| 2 rye crisp w/ ½ oz Alpine lace Swiss cheese |
| 1 chicken leg |
| 1 hard boiled egg |
| 1 apple |
| 6 thin fat-free pretzels |
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| OCCASIONAL TREATS |
| 4 Hershey’s kisses |
| ½ cup low fat ice cream |
| ½ cup jello w/ ½ cup berries |
| 1 banana |
| ½ cup watermelon |
| ½ cup pineapple |
| ½ cup low fat cottage cheese w/ ½ cup pineapple |
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| BREAKFAST |
| CLEANSING/PREP WEEK |
| Egg white omlette w/1oz. Alpine lace Swiss cheese |
| 1 egg / 2 egg whites, scrambled w/ cumin spice |
| 4 oz. sliced lox / salmon |
| 4 oz. lean ground beef patty |
| 4 oz. breakfast steak |
| ½ cup blueberries w/ ½ cup cottage cheese or plain yogurt |
| ½ cup strawberries w/ ½ cup cottage cheese or plain yogurt |
| ½ cup raspberries w/ ½ cup cottage cheese or plain yogurt |
| Egg burrito: scrambled egg whites wrapped in small corn tortilla |
| 3 slices turkey bacon |
| ½ cup oatmeal |
| 2 whole wheat pancakes |
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| LUNCH |
| Salads: Lettuce |
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Bibb |
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Iceberg |
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Italian blend |
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Spinach |
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| Toppings: |
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Scallions / onion |
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Mushrooms |
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3 oz. sliced chicken |
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3 oz. sliced beef |
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3 oz. sliced turkey |
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3 oz. grilled fish |
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| Meat Options from your eating guide. |
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| DINNER : Protein Entrée + Vegetables & a Green Salad |
| Seafood |
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Cod |
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Crab |
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Dolphin |
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Flounder |
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Grouper |
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Haddock |
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Halibut |
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Lobster |
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Salmon |
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Scallops |
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Scrod |
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Sole |
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Shrimp |
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Swordfish |
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Tuna – fresh |
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Tuna – water packed |
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Whitefish |
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| Meat |
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Chicken |
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Chicken liver |
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Club Steak |
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Flank Steak |
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Filet Mignon |
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Ground Turkey |
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Ground Sirloin |
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Lamb Chops |
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London Broil |
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Pork Chops |
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Pork Roast |
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Prime Rib |
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Roast Beef |
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Turkey |
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Veal |
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| Vegetables: (* Prep Week) |
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Asparagus * |
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Bean Sprouts |
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Broccoli * |
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Cabbage * |
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Carrots |
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Cauliflower |
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Celery * |
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Cucumber * |
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Eggplant |
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Green Beans * |
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Kale * |
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Lettuce – salad |
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Mushrooms |
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Onions * |
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Peppers – Green * |
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Peppers – yellow & red |
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Radishes * |
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Scallions * |
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Spinach * |
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Squash – Acorn |
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Squash – Spaghetti |
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Tomatoes |
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Zucchini |
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| Starch : |
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Couscous |
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Red Potato |
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Sweet Potato |
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Whole Wheat Pasta |
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Wild Rice |
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| DESSERT |
| PREP WEEK |
| Vanilla ricotta crème |
| Mocha ricotta crème |
| Strawberry ricotta crème |
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| Fresh blueberries ½ cup |
| Fresh raspberries ½ cup |
| Fresh strawberries ½ cup |
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| FRESH FRUITS |
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Apple |
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Blueberries * |
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Cantaloupe |
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Grapes |
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Grapefruit |
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Lemon |
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Raspberries * |
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Strawberries * |
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| OCCASIONAL FRUITS |
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Apricots |
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Bananas |
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Cherries |
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Honeydew |
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Nectarine |
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Orange |
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Papaya |
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Peach |
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Pear |
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Plum |
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Pineapple |
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Star Fruit |
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Tangerines |
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Watermelon |
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