DAY 5
Breakfast (266 calories)
• 1 cup all-bran cereal
• 3/4-cup skim milk
• 1/2 cup blueberries
Morning Snack (101 calories)
• 2 medium carrots
• 2 Tbsp. Avocado-Yogurt Dip
Lunch (314 calories)
• 1 Tomato-Cheddar Cheese Toast
• 2 cups mixed greens
• 3 Tbsp. grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 1 Tbsp. unsalted dry-roasted almonds
Top greens with grated carrot, cucumber, hard-boiled egg, almonds and 1 1/2 tsp. each olive oil & balsamic vinegar.
Afternoon Snack (93 calories)
• 3 dried apricots
• 1/3 cup plain non-fat Greek yogurt
• 1 1/2 tsp. chopped walnuts
Dinner (427 calories)
• 1 1/2 cups Quick Chicken Tikka Masala
• 1/2 cup brown rice
DAY 6
Breakfast (266 calories)
• 1 cup all-bran cereal
• 3/4-cup skim milk
• 1/2 cup blueberries
Morning Snack (66 calories)
• 2 Tbsp. Avocado-Yogurt Dip
• 1 cup sliced cucumber
Lunch (325 calories)
Leftover Chicken Tikka Masala
• 1 1/2 cups Quick Chicken Tikka Masala
• 1 cup spinach
Reheat the chicken on top of the spinach in the microwave.
Afternoon Snack (35 calories)
• 1 clementine
Dinner (507 calories)
• 2 cups Korean Beef Stir-Fry
• 1/2 cup, cooked buckwheat soba noodles (about 1 ounce dry noodles)
DAY 7
Breakfast (266 calories)
• 1 cup all-bran cereal
• 3/4-cup skim milk
• 1/2 cup blueberries
Morning Snack (117 calories)
• 4 Tbsp. Avocado-Yogurt Dip
• 1 cup sliced cucumber
Lunch (301 calories)
• 2 cups mixed greens
• 3 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and top salad with vinaigrette.
Afternoon Snack (42 calories)
• 5 dried apricots
Dinner (494 calories)
• 1 serving (1/4 pizza) Wild Mushroom Pizza with Arugula & Pecorino
Source: eatingwell.com