Breakfast 

• Scrambled eggs (1 egg and 2 Tbsp salsa, prepared using cooking spray) 
• 1 slice toasted rye bread, topped with 2 slices avocado (1/5 medium avocado) 
• 8 oz. of almond milk 

Lunch 

• Turkey sandwich (2 slices lite wheat bread with 2 slices roasted turkey breast [1 oz each], ½ TBSP of Mayo (check for ingredients that it has no cheese or milk), 2 lettuce leaves, 1 slice medium tomato, and 1 tsp deli mustard) 
• 1 medium pear 
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon) 

Dinner 

• 3 oz grilled salmon, seasoned with any dried herb mix 
• ½ C seasoned brown rice, prepared with 1 tsp olive oil 
• 1 C cooked summer squash 
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon)

Snack

• 1 small apple  
• 1 TBSP of NUT butter of choice 
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon)

Breakfast 

• ¾ C cooked kasha or oats, topped with 2 Tbsp slivered almonds and ½ C freshly sliced strawberries 
• 4 fl oz almond milk, added to cereal or consumed as a beverage 
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon) 

Lunch

• Pasta salad (1 C cooked enriched whole-grain pasta, cooled, tossed with 1 diced plum tomato, 5 large sliced mushrooms, ½ C chopped red or yellow bell peppers, 2 Tbsp chopped fresh scallions, 3 sliced jumbo black olives, and 1 tsp olive oil) 
• ⅓ C canned pineapple chunks (packed in water), drained 
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon) 

Dinner 

• Burger (1 black-bean burger on a reduced-calorie hamburger bun, ½ TBSP of Mayo and 1 Tbsp low-sodium barbecue sauce) 
• Spinach salad (1½ C baby spinach, tossed with ¼ C fresh mandarin orange slices), drizzled with 1 Tbsp vinaigrette  
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon)

Snack 

• ½ oz or about 15 large dry-roasted, unsalted peanuts 
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon)

Breakfast

• 1 C bran flakes or similar cold, dry cereal, topped with 2 Tbsp chopped walnuts and ½ C fresh blueberries 
• 6 fl oz almond milk 
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon) 

Lunch

• 1 small (4-inch) whole-wheat pita bread, served with ¼ C hummus (favorite flavor) 
• 8 oz low-fat non-dairy yogurt (favorite flavor) 
• 1 large peach 
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon)

Dinner 

• 4 oz center-cut pork chop, broiled or grilled, seasoned with any dried herb mix 
• 1 small baked potato with skin, topped with 1 Tbsp of Earth Balance butter alternative and 2 Tbsp fresh, chopped chives 
• ½ C cooked, drained turnip or other greens, topped with 1 tsp olive oil 
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon)

Snack

• Handful of grapes 
• Handful of nuts 
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon)

Breakfast 

• 1 C oatmeal cooked in 8 fl oz of almond milk, topped with 2 Tbsp golden seedless raisins and 2 Tbsp chopped pecans 
• 1 large hard-boiled egg, seasoned as desired 
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon)

Lunch 

• Tuna salad (mix 4-oz water-packed tuna with 2 Tbsp chopped white onion, ½ Tbsp mayonnaise, and 1 Tbsp Dijon mustard, then arrange 1 C shredded lettuce and 3 slices medium tomato on plate and top with tuna mixture) 
• 1 medium orange 
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon)

Dinner 

• ½ C of black bean soup 
• 1 C steamed broccoli florets, seasoned as desired 
• 1 C wild rice, prepared with 1 Tbsp Olive Oil 
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon)

Snack

• 10 large baby carrots, served with 2 Tbsp hummus  
• Calorie-free beverage of choice (e.g. coffee, tea, seltzer, or water with lemon)