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
11