Breakfast:
Western Egg Omelet 
Ingredients:
½ tbsp olive oil
1/3 cup chopped onion
1/3 cup chopped bell pepper
¼ tsp. black pepper
4 egg whites
1 oz. low fat shredded cheddar cheese
1tsp. Dijon mustard

Directions: Heat olive oil in a nonstick skillet at medium high heat and sauté onions and peppers for three to four minutes. Whisk egg whites lightly with black pepper and pour on top of vegetables. Cook until partially set; top with shredded cheese and fold over half of omelet. Cook for about 1 more minute until set. 

Additional items to include with meal:
1 slice low sodium whole wheat bread
½ cup nonfat milk
1 medium apple

Nutrition Information per serving:  385 calories; 30gm protein; 44 gm carbs; 10 gm fat; 8 gm fiber; 323 gm sodium

Snack:
Crunchy yogurt
Ingredients:
1 cup low fat plain yogurt
3 tbsp sliced almonds
2 ½ tbsp wheat germ

Nutrition Information per serving:  314 calories; 22gm protein; 29 gm carbs; 14 gm fat; 4 gm fiber; 173gm sodium

Lunch:
Dijon Veggie Burger
Ingredients:
1 veggie burger (approximately 150 calories)
½ whole wheat hamburger bun
1tsp. Dijon mustard
Lettuce leaf
2 tomato slices

Directions: Prepare veggie burger per package directions. Toast bun and spread with mustard. Place burger patty, lettuce, and tomato slices on bun. 

Additional items to include with meal:
12 baby carrots
1 ½ cup soy milk

Nutrition Information per serving:  421 calories; 32 gm protein; 45 gm carbs; 15 gm fat; 11 gm fiber; 515 gm sodium

Snack:
Hummus and Vegetables
Ingredients:
1/3 cup hummus
6 (4”) celery sticks
6 baby carrots
1 oz. low fat, low sodium mozzarella cheese
1 cup skim milk

Nutrition Information per serving:  320 calories; 22 gm protein; 30 gm carbs; 13 gm fat; 7
gm fiber; 480 gm sodium

Dinner:
Baked Fish with Squash and Cashew Couscous

Baked Fish with Squash
Ingredients:
4 oz. flounder
1 fresh, small zucchini
1 cup fresh, yellow squash
¼ tsp. thyme
¼ tsp. dried dill
½ tbsp fresh lemon juice
2/3 tbsp olive oil
2 green onions

Directions: Preheat oven to 400 degrees F. Coat bottom of cooking pan with cooking spray.  Rinse and pat dry fish. Rinse all vegetables; slice zucchini and yellow squash; chop green onions. Spread sliced squash on the bottom of the dish, top with fish fillet and chopped green onions.  Sprinkle herbs and drizzle lemon juice and olive oil over fish and vegetables. Cover with foil and bake about 10-12 minutes or until fish is no longer translucent and vegetables are crisp tender.

Cashew Couscous
Ingredients:
1/3 cup vegetable broth
3 tbsp dry couscous
4 whole medium cashews

Directions: Heat broth to boiling; add couscous, stir and let rest for about 5-6 minutes until liquid is absorbed. Coarsely crush cashews and stir in.

Additional items to include with meal:
½ cup raspberries

Nutrition Information per serving:  428 calories; 31 gm protein; 47 gm carbs; 14 gm fat; 10 gm fiber; 268 gm sodium

Snack:
Soy Nuts and Strawberries
Ingredients:
2 oz. soy nuts
1 1/4 cup sliced fresh strawberries

Nutrition Information per serving:  310 calories; 25 gm protein; 34 gm carbs; 9 gm fat; 14 gm fiber; 20 gm sodium

Breakfast:
Peanut Butter Sandwich with Ricotta Cheese and Berries
Ingredients:
1 slice whole wheat bread
1 ½ tbsp reduced fat peanut butter
½ cup ricotta cheese
1 ¼ cup fresh berries

Directions: Spread peanut butter on whole wheat bread. Mix berries with ricotta cheese and enjoy!

Nutrition Information per serving:  367 calories; 21gm protein; 46 gm carbs; 10 gm fat; 8 gm fiber; 319 gm sodium

Snack:
Berry Shake and Nuts
Ingredients:
1 ¼ cup nonfat milk
½ scoop protein powder
1 cup fresh or frozen berries
3 ice cubes

Directions: Combine all ingredients except ice cubes in a blender on medium speed for about 30 seconds. Add ice cubes and blend on high for about 30 seconds more.

Additional items to include with meal:
14 whole almonds

Nutrition Information per serving:  310 calories; 22 gm protein; 35 gm carbs; 10 gm fat; 6 gm fiber; 252 gm sodium

Lunch:
Spinach Chicken Salad
Ingredients:
2 cups fresh spinach
3 slices onion
5 cherry tomatoes
4 oz. grilled, boneless chicken breast
1 tbsp olive oil
2 tsp red wine vinegar
½ cup canned mandarin orange sections

Directions: Rinse, dry and chop spinach, place in a salad bowl. Rinse and quarter tomatoes. Slice chicken. Toss spinach, onion and tomatoes with olive oil and vinegar. Thoroughly drain mandarin orange sections. Top salad with sliced chicken and orange sections.

Additional items to include with meal:
6 whole wheat low sodium crackers
1 small apple

Nutrition Information per serving:  435 calories; 33 gm protein; 49 gm carbs; 14 gm fat; 9 gm fiber; 673 gm sodium

Snack:
Avocado-Tomato Salsa
Ingredients:
¼ cup chopped avocado
1 medium tomato
1/2 oz. low fat shredded cheddar cheese

Directions: Rinse and chop finely chop tomato. Combine tomato with avocado and shredded cheese until well mixed. Enjoy with crackers

Additional items to include with meal:
6 whole wheat, low sodium crackers
6 oz nonfat milk

Nutrition Information per serving:  290 calories; 14 gm protein; 36 gm carbs; 12 gm fat; 7 gm fiber; 135 gm sodium

Dinner:
Herbed Grilled Chicken and rice with strawberry salad

Herbed Grilled Chicken
Ingredients:
4 oz. boneless chicken breast
½ tbsp olive oil
½ tsp. dried oregano
¼ tsp. fresh thyme
½ tsp. dried rosemary

Directions: Preheat either grill or broiler. Rinse and pat dry chicken. Combine olive oil and herbs together to form a paste and rub on chicken to coat. If possible, cover with plastic wrap and let marinate, refrigerated, for about 30 minutes. Grill or broil chicken, approximately 6-8 inches from heat source, for 4-6 minutes on each side until cooked.   

Brown Rice
Ingredients:
3 tbsp brown rice
¾ cup water

Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 1/2 times the amount of water (4 tablespoons of rice, about 3/4 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 40-45 minutes, or until water is absorbed and rice is tender.

Strawberry Salad
Ingredients:
2 cups mixed green salad
5 cherry tomatoes
2/3 cup sliced cucumber
1 1/3 tbsp Italian low fat dressing
1 cup sliced fresh strawberries

Directions: Add cherry tomatoes, sliced cucumber, and fresh strawberries to mixed green salad. Mix dressing in salad and enjoy.

Nutrition Information per serving:  437 calories; 33 gm protein; 49 gm carbs; 13 gm fat; 8 gm fiber; 400 gm sodium

Snack:
Turkey Sandwich with Milk and Nuts
Ingredients:
2 slices low sodium, whole wheat bread
1 ½ oz low sodium, sliced turkey breast
1 cup nonfat milk
11 almonds

Nutrition Information per serving:  316 calories; 25gm protein; 35 gm carbs; 8gm fat; 8 gm fiber; 444 gm sodium

Breakfast:
Crunchy Cinnamon Oatmeal

Cinnamon Oatmeal
Ingredients:
¼ cup old fashioned dry oatmeal
¼ tsp. cinnamon
1 ½ tbsp sliced almonds
1/3 tbsp wheat germ

Directions: Cook oatmeal according to directions on package. Stir cinnamon, almonds and wheat germ into oatmeal. 

Ingredients:
1 ½ oz. low fat cheddar cheese
1 ½ cup nonfat milk
½ cup fresh berries

Nutrition Information per serving:  389 calories; 30gm protein; 44 gm carbs; 12 gm fat; 8 gm fiber; 452 gm sodium

Snack:
Waldorf Salad with Cheese

Waldorf Salad
Ingredients:
½ large celery stalks
1 small apple
3 tbsp low fat, plain yogurt
½ tbsp low fat, low sodium salad dressing

Directions: Wash and chop celery and apple. Combine plain yogurt with salad dressing and mix all ingredients until thoroughly combined.

Additional items to include with meal:
2 oz. low sodium mozzarella cheese
3 whole wheat, low sodium crackers
 
Nutrition Information per serving:  290 calories; 20gm protein; 32 gm carbs; 10gm fat; 5 gm fiber; 576 gm sodium

Lunch:
Old Fashioned Cheeseburger with Salad

Old Fashioned Cheeseburger
Ingredients:
3 oz. lean, ground beef
1 whole wheat hamburger bun
1 oz. low fat, low sodium cheddar cheese
1 leaf of lettuce
1 tomato slice
1 tsp mustard
½ tbsp ketchup

Directions: Preheat broiler. Form ground beef into patty. Broil hamburger, about 5 minutes on each side for medium. Once the patty is cooked place cheese on top of the patty until melted. Place patty on bun with tomato, lettuce and condiments to make burger.

Salad
Ingredients:
2 cups mixed salad greens
4 cherry tomatoes
¼ cup shredded carrots
2 tbsp reduced calorie, low sodium salad dressing
½ oz. baked tortilla chips

Directions: Mix salad greens, tomatoes and carrots together. Top with salad dressing and tortilla chips.

Nutrition Information per serving:  450 calories; 34gm protein; 47 gm carbs; 16gm fat; 9 gm fiber; 550 gm sodium

Snack:
Salmon-tomato Salad and Crackers

Salmon-tomato Salad
Ingredients:
3 oz. low sodium canned salmon
5 cherry tomatoes
2 tbsp low fat, low sodium salad dressing
9 whole wheat, low sodium crackers

Directions: Drain and rinse canned salmon in water. Chop tomatoes into small pieces. Mix salmon, tomatoes and salad dressing together. Spread salmon-tomato salad on crackers.

Nutrition Information per serving:  290 calories; 20gm protein; 32 gm carbs; 10gm fat; 5 gm fiber; 576 gm sodium

Dinner:
Steak with Lemon Broccoli and Brown Rice

Steak
Ingredients:
4 oz. beef, loin cut

Directions: Grill or broil steak for about 4-6 minutes each side or to desired tenderness.

Lemon Broccoli
Ingredients:
2 cup fresh broccoli
1 tbsp lemon juice
2/3 tbsp olive oil

Directions: Rinse and cut broccoli into bite sized pieces. Steam or microwave for about 5 minutes until crisp tender. Add lemon juice and olive oil and toss.

Additional items to include with meal:
2/3 cup cooked brown rice
¾ cup canned fruit in water

Nutrition Information per serving:  462 calories; 34gm protein; 50 gm carbs; 16 gm fat; 10 gm fiber; 122 gm sodium

Snack:
Granola Yogurt
Ingredients:
8 oz nonfat plain yogurt
¼ cup granola
12 almonds

Nutrition Information per serving:  300 calories; 16 gm protein; 42 gm carbs; 10 gm fat; 3 gm fiber; 160 gm sodium