FIT-MEALS

Breakfast Choices:

1) 2 poached eggs
    1 slice of whole grain toast
    4 strawberries

2) 1 protein drink
    12 whole, raw almonds
     6 oz. light yogurt

3) 1/2 cup of cottage cheese
    3 sliced strawberries
    2 tbs. slivered almonds

4) 1 poached egg
    1 slice of whole grain toast
    1/2 grapefruit

5) 1 poached egg
    1/2 cup of cooked oatmeal

6) 1 cup of flax cereal
    1 cup of 1 or 2% milk
    5 walnut halves

7) 1 protein drink
    6 oz. light yogurt
    5 walnut halves

8) 1 protein bar
    1 large mug of green tea

9) 3 egg scramble (1-yolk)
    1/4 cup sliced onion
    1/4 cup chopped bell pepper
    1 ounce mozzarella cheese

10) 2 poached eggs
     1 slice whole grain toast
     1 cup melon

Lunch Choices:

1) 4oz. salmon (grilled or poached)

small green salad

2) 4oz. sliced turkey w/tomato

2 slices whole grain bread

1 med tomato- sliced

1/4 avocado

1 med apple

3) Chicken Caesar salad:

5 leaves romaine lettuce

1 chicken breast sliced

1 med tomato sliced

¼ cup parmesan cheese

1 skinless chicken breast

2 tbs Caesar dressing

1tsp mayonnaise

4) 2 - 1oz. string cheese
(skim milk mozzarella)

12 almonds

1 med apple

5) Vegetable stir fry:

3 leaves bok choy 1 med apple

3oz. tofu or chicken

1 cup bean sprouts

1 carrot- sliced

½ red bell pepper- sliced

6) 1 can tuna (water packed)

1 tbs mayonnaise

2 slices whole grain bread

lettuce/sm. tomato

1 peach

7) 1 cup chili:

1lb. Lean ground beef or turkey

16oz. tomato sauce –or–

14.5oz. chopped tomatoes

15oz. can kidney beans

1/4 sliced onion

1/2 red bell pepper sliced

Dinner Choices:

1) 4-6oz. lean tri-tip
sm green salad

1 cup steamed broccoli

2) 4-6oz. baked chicken

sm green salad

1 cup steamed cauliflower

3) 4-6oz. baked/ grilled salmon

sm green salad sm green salad

1 cup steamed zucchini

4) 1 to 1-1/2 cup(s) ground turkey

pan fried with onion & spices

sm green salad

steamed butternut squash

5) 4-6oz. lean steak

½ red bell pepper- sliced

sm green salad

steamed green beans

6) 4-6oz. Bar-B-Q chicken breast

sm green salad

steamed yellow squash

7) 1 cup homemade Chili:

1 lb ground beef/ turkey

16oz. tomato sauce

15oz. kidney beans

1oz. mozzarella cheese

chili seasoning

sm green salad

8) 1 cup ground turkey scramble:

ground turkey fried with onions,

bell pepper, mozzarella cheese

on bed of lettuce

9) 4-6oz. Grilled Salmon or mackeral

sm green salad

steamed fresh spinach

10) 4-6oz. Lean red meat (top sirloin cut)

sm green salad

steamed fresh carrots

11) Vegetable stir-fry:

3-4 leqaves bok choy

4-6oz. tofu

1 cup bean sprouts

1 large carrot shredded

1/2 red bell pepper sliced