Meals

Breakfast

Oatmeal

Oatmeal with cinnamon and walnuts or sliced apples. Omega 3’s. Glass of 1-2% Milk or Water.

Smoothie

Frozen Natural Yogurt, Mixed Berries, Banana. Omega 3’s.

Omelette

2:1 Egg white to whole egg ratio with spinach, tomatoes & onion. Omega 3’s. Glass of 1-2% milk or water.

Smoked Salmon

Smoked salmon, whole wheat bagel, cream cheese. Glass of 1-2% milk or water. Omega 3’s.

Pancakes

Pancakes with oats (topped with banana, strawberries, blackberries). Glass of 1-2% milk or water. Omega 3’s.

Grilled Breakfast

Scrambled egg, toasted whole wheat bread, grilled tomato, spinach, mushroom. Glass of 1-2% milk or water. Omega 3’s.

Mixed Fruit

Mixed fruit (strawberries, blueberries, blackberries, plum, oranges, pear) with natural yogurt and seeds. Glass of water. Omega 3’s.

Dinner

Turkey Burger

Turkey Burger with onions, garlic, mushrooms, tomato, lettuce, low-fat cheese, and a wholewheat bun. Glass of water.

Salmon

Salmon, Green Beans, Lemon, Sweet Potato. Glass of water.

Grilled Chicken Breast

Grilled chicken breast with roasted apple/onion, cous cous, sweet potato & mixed vegetables. Glass of water.

Sirloin Steak

Sirloin steak, baled sweet potato, grilled asparagus. Glass of water.

Pasta and Chicken

Pasta with roasted red tomato sauce and grilled oregano chicken. Glass of water.

Rosemary Chicken

Grilled rosemary chicken breast, grated parmesan cheese, marinara sauce and whole wheat pasta. Glass of water.

Cod and Crushed Baby Potatoes

Cod, lemon, garlic, vine tomato, crushed baby potatoes, dill. Glass of water.

Lunch

Grilled Chicken Salad

2 oz grilled chicken, lettuce, tomato chopped, green pepper, avocado, cucumber. Glass 1-2% milk or water.

Beef Salad

Thai Beef with lettuce, tomato, cucumber, soy sauce, brown rice. Glass of 1-2% milk or water.

Frittata

Eggs, Spinach, Tomato, Onion. Glass of 1-2% milk or water.

Vegetable Soup

Vegetable Soup with Wholemeal bread. Glass of 1-2% milk or water.

Baked Potato

Baked Potato, Tuna, Mayonnaise, Chives with side salad. Glass of 1-2% milk or water.

Chicken Wrap

A whole wheat wrap, chicken, onion, mushroom, tomatoes, hot sauce and swiss cheese. Glass of 1-2% milk or water.

Pasta Salad with Grilled Chicken

Wholewheat pasta, grilled chicken tossed with your favorite dressing (a pesto sauce for example). Glass of water.

Snacks

Sandwich

Peanut butter and jelly sandwich on wholewheat bread. Natural yogurt. Glass of water.

Popcorn

Air popcorn and a piece of fruit.

Tuna

Canned tuna, sweetcorn and mayo. An apple. Glass of water.

Raw Vegetables

Raw veggies and hummus. Glass of water.

Natural Yogurt

Natural yogurt with blueberries and raspberries and granola. Glass of water.

Bunch of Grapes

A bunch of grapes. A handful of nuts or seeds. A low fat cheese string. Glass of water.

Whole Grain Pretzels

Whole grain pretzels with mustard. Natural Yogurt. Glass of water.

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