Day One Breakfast: 1¼ cup oatmeal (unsweetened) cooked in low fat milk and topped with 4 Tbsp. almonds and 2 Tbsp. raisins Lunch: Sandwich on whole wheat bread with 5 oz. canned tuna, 2 slices of tomato, arugula, 1 Tbsp. light mayo, and 1 slice low-fat cheddar cheese; served with a side of baby carrots and 2 Tbsp. hummus Snack: 1 medium apple with 2 Tbsp. natural peanut butter Dinner: 5 oz. serving of skinless chicken on bed of baby spinach with 1 Tbsp. light vinaigrette; served with ¾ cup strawberries, 1 cup broccoli, and ½ small baked potato Day Two Breakfast: 2 eggs scrambled in 1 Tbsp. olive oil with chopped bell peppers and onion, topped with ¼ cup low-fat Mexican blend shredded cheese Lunch: 1 cup brown rice and 1 cup black beans topped with 2 Tbsp. fresh salsa and 1 Tbsp. low-fat Greek yogurt; served with a side salad and 1 Tbsp. of a light vinaigrette Snack: 3 cups popped popcorn topped with ½ Tbsp. olive oil and a little salt Dinner: 5 oz. salmon cooked with garlic and 1 Tbsp. olive oil served with 1 cup quinoa, 10 roasted asparagus, and ¾ cup blueberries Day Three Breakfast: 2 cups fruit smoothie made with frozen berries, kale, 1 banana, and ½ cup low-fat milk Lunch: 1½ cups fall veggie pasta salad (cooked whole wheat pasta combined with roasted sweet potatoes, leeks, garlic, mushrooms, and Brussels sprouts, then tossed in a light vinaigrette dressing); served with a side salad in 1 Tbsp. light vinaigrette dressing Snack: 1 banana and 2 Tbsp. almond butter Dinner: 5 oz. ground turkey cooked with taco seasoning, served over bed of romaine and baby greens and topped with ½ cup blue corn chips, ½ sliced avocado, 2 Tbsp. fresh salsa, and ¼ cup low-fat cheddar cheese; served with ¾ cup cantaloupe Day Four Breakfast: 1¼ cup unsweetened cereal such as Cheerios or Shredded Wheat, topped with ½ cup raspberries and ¾ cup low-fat milk Lunch: 2 slices turkey and 1 slice low-fat cheddar cheese on whole wheat bread, topped with 2 tomato slices, arugula, and brown mustard; served with a side of 1 cup blue corn chips and salsa Snack: 16 cashews and 1½ ounces cheddar cheese (One ounce is about the size of a pair of dice.) Dinner: Baked sweet potato topped with 5 oz. ground turkey, ½ cup low-fat shredded cheese, and 2 Tbsp. fresh salsa: served with a side of roasted Brussels sprouts and 1 medium apple Day Five Breakfast: Whole wheat toast topped with ¼ mashed avocado topped with garlic salt and sesame seeds; served with 2 kiwis and ½ cup milk Lunch: Chickpea salad (1½ Tbsp. olive oil, 1½ Tbsp. white wine vinegar, ⅓ cup canned chickpeas, ⅓ cup chopped red onion, ⅓ cup chopped grape tomatoes, ⅓ cup chopped cooked broccoli, 2 cups baby spinach, 2 Tbsp. crumbled feta cheese) Snack: 12 baby carrots and 2 Tbsp. hummus Dinner: 1½ cup roasted spaghetti squash with marinara sauce (no sugar added) and 5 oz. grilled chicken breast; served with a side of 1 cup kale, marinated for 20 minutes in a light vinaigrette and topped with 1 Tbsp. dried cranberries and 1 Tbsp. sunflower seeds Day Six Breakfast: ½ cup kefir and ½ cup muesli (unsweetened), served with ½ cup blackberries Lunch: 1½ cups vegetable soup and 1 grilled cheese sandwich made with whole wheat bread and 1 slice low-fat cheddar cheese Snack: 2 Tbsp. peanuts seasoned with 1 tsp. chili powder, ½ tsp. salt, and a squeeze of lime Dinner: 1 cup spiced lentils and 1 cup roasted sweet potatoes, beets, and leeks, served with ¾ cup strawberries and a side salad with 1 Tbsp. light vinaigrette Day Seven Breakfast: 1 grapefruit and 1 cup cottage cheese Lunch: 1 whole wheat pita with 5 oz. shredded chicken breast, ⅓ cup chopped tomatoes, 2 cups baby greens, and 2 Tbsp. crumbled feta Snack: 1 Medium apple and 2 Tbsp. almond butter Dinner: Tofu stir fry using 5 oz. cooked tofu, 1½ cups veggies including bell peppers, onion, snow peas, carrots, bean sprouts, and baby corn; served with 1 cup brown rice and ¾ cup mixed berries