Day SEVEN
Breakfast: 1 / 2 cup regular oatmeal with 1 / 2 tsp cinnamon( or one packet plain instant oatmeal with 1 / 4 tsp cinnamon) 1 slice of whole wheat toast with 1 tbsp peanut butter 1 banana 4 – 8 oz. nonfat or low-fat milk
Snack:
1 / 3 cup unsalted almonds or any unsalted nut and 1 / 4 cup dried fruit
Lunch: Tuna salad sandwich: 1 / 2 cup tuna, 1 tbsp light mayonnaise, 2 slices whole wheat bread, tomato, lettuce, onion and any additional preferred vegetables
1 apple 4 – 8 oz. nonfat or low-fat milk
Snack:
6 whole wheat crackers with 1 string cheese or 1 oz. preferred cheese
Dinner: 1 / 6 recipe zucchini lasagna *( see next page for recipe)
Salad with mixed greens, tomato, cucumber, peppers( or any preferred vegetables) and 1 tbsp sunflower seeds with 1 – 2 tbsp light Italian salad dressing or oil and vinegar
1 whole wheat roll with 1 tsp soft margarine or unsalted butter
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