Day 1

BreakfastCinnamon Oatmeal with Slivered Almonds

¾ cup low fat cottage cheese3 tablespoons oatmeal, raw3 teaspoons slivered almonds

other ingredients: cinnamon, to taste

preparation: add oatmeal to ½ cup water in a bowl and cook in the microwave oven for 2 minutes. Mix in cottage cheese. Sprinkle on cinnamon and add slivered almonds to top of oatmeal

LunchStir Fry Turkey with Veggies

3 ounces turkey breast, skinless 1 cup green beans1 ½ cups zucchini 1 ¼ cups tomatoes, chopped1 teaspoon olive oil

preparation: cut turkey breast into strips and stir fry in the olive oil until tender. Combine turkey breast with the vegetables, mix, and serve hot

SnackRicotta Cheese with Pear Snack

2 ½ ounces ricotta cheese, skim½ pear ; sliced1 teaspoon almonds, slivered

Preparation: Add the sliced pear and slivered almonds to the ricotta cheese, mix well. Serve cold.

Dinner Oriental Stir Fry Scallops

41/2 ounces sea scallops 1 teaspoon olive oil½ cup leeks ½ cup snow peas 1/3 cup water chestnuts ¾ cup bamboo shoots1 ½ cups mushrooms, sliced 1 ½ cups bean sprouts

Other ingredients: 2 teaspoons soy sauce

Preparation: Saute all the oriental vegetables until tender in olive oil over medium heat. Add scallops to vegetables and cook until done. While cooking add the soy sauce. Serve while hot.

Snack Mixed Berry Power Drink

7 grams protein powder (soy isolates)½ cup strawberries ¼ cup blueberries 1/3 teaspoon olive oil

Preparation: Add all ingredients and 4 ice cubes to a blender and blend at high speed. Stop when mixture is creamy and smooth. Add a little water if resulting drink is too thick Drink cold.

Day 2

BreakfastPita Pocket Egg Sandwich and Mixed Berries

4 egg whites or ½ cup of egg substitute ¾ cup blueberries1 ounce low fat cheddar cheese, shredded 1 teaspoon olive oil ½ mini pita pocket 1 cup strawberries

Other Ingredients:

1 teaspoon chives, chopped 1/8 teaspoon dillblack pepper to taste 1 teaspoon lemon

Preparation: Add olive oil to skillet and preheat. Combine egg whites or egg substitute with spices. Pour into skillet and cook to individual liking. Sprinkle on cheese. Remove and load into pita pocket. Place on a breakfast plate and surround with mixed berries.

LunchTossed Salad with Tuna Fish

2 ounces albacore tuna, water-packed and drained 2 macadamia nuts, chopped ¼ head red leaf or romaine lettuce½ apple, medium, cored and cubed1/3 cup mandarin oranges, canned in water and drained

Dressing 1 teaspoon mayonnaise, low fat ½ cup plain yogurt1 teaspoon lemon juice, fresh or bottled

Preparation:

Combine lettuce, apple cubes, mandarin oranges, tuna and macadamia nuts in a large salad bowl. Blend mayonnaise, yogurt, and lemon juice in a small cup to create dressing Pour dressing over the salad and toss.

SnackApplesauce Snack1/3 ounce protein powder ( ¼ scoop)½ cup applesauce ( Musselman’s Lite) 1/3 teaspoon almond butter

Other ingredients: Cinnamon, to taste

Preparation: Place all ingredients in a bowl and mix thoroughly. Sprinkle cinnamon on top (to your taste) and serve cold.

DinnerBreast of Chicken, Garlic and Chickpeas, Sauce Verdure3 ounces chicken breast, skin off 1 teaspoon olive oil4 Plum Tomatoes, minced ¼ cup chickpeas (drained)

Other Ingredients:½ teaspoon Parmesan cheese, grated2 teaspoons garlic, minced. 1 tablespooned celery1 tablespoon onion 1 tablespoon red pepper2 ounces red wine 2 ounces mushrooms, sliced2 ounces balsamic vinegar 2 ounces tomato sauce1 teaspoon basil salt and pepper to taste

Preparation: