| Day | Breakfast | Morning tea | Lunch | Afternoon tea | Dinner | Other snack |
| 1 | 1/2 cup oatmeal with berries and 1 cup skim milk | One large or two small pieces of fruit with handful of nuts | Small tin of tuna with 1 cup of salad | Toast with ricotta cheese, berries, tea | Salmon steak with vegetables | 2 rice cakes with 1tbpn peanut butter |
| 2 | 3 egg-white omelet with milk and vegetables 1cup oatmeal prepared with water | Nutrition Shake | Grilled fresh tuna with broccoli and roasted new potatoes | Granola bar, green tea | Eye of round steak with sweet potato and green beans | Frozen yogurt with flaxmeal and wheat bran cereal |
| 3 | Egg-white pancakes (six egg whites, 1/2 cup oatmeal, 1/2 T pancake mix), serve with sugarless fruit spread | 2 servings of crackers with 1 serving of low-fat cheese | Southwest chicken salad (chicken, lettuce, brown rice, black beans, tomatoes, onions, avocado) | 2 cups of orange juice- strawberry banana smoothie with rice milk | Lean beef fajita wraps (grilled beef strips with vegetables and a whole wheat wrap) | Cottage cheese, toast and yogurt |
| 4 | Scrambled egg whites, one slice whole wheat toast, juice | Granola bar with milk | Tofu-vegetable stir fry with brown rice | Wholewheat toast with peanut butter, green tea | Turkey burger on whole wheat bun with lettuce and tomato | Piece of fruit with nuts |
| 5 | Breakfast wrap (low-fat sausage, scrambled egg whites, low-fat cheese, salsa, whole wheat tortilla) | Nutrition shake | Thai basil chicken and vegetable stir-fry with steamed rice | Grapes with cottage cheese and grain crackers | Balsamic Vinegar Salmon, steamed brown rice, baked asparagus in soy | Fruit smoothie with yogurt |
| 6 | Cottage cheese, muesli and grapes | 2 cups of orange juice- strawberry banana smoothie with rice milk | Teriyaki salmon with cooked spinach and brown rice | Wholewheat toast with peanut butter, green tea | Chili (made with lean ground turkey, kidney beans, salsa), green salad | Nutrition shake |
| 7 | Breakfast Burrito (eggbeaters, low-fat cheese, whole wheat tortilla) | Nuts and fruit mix | Black bean chicken salad (black beans, grilled chicken, corn, cilantro, and taco seasoning on spinach salad) | Orange juice - strawberry banana smoothie with rice milk | Toast or cereal bar with milk | Low-fat cottage cheese with cinnamon and wheat crackers |
| 8 | Egg-white pancakes (six egg whites, 1/2 cup oatmeal, 1/2 T pancake mix), serve with sugarless fruit spread | Granola bar, green tea | Grilled fresh tuna with broccoli and roasted new potatoes | Boilded whole egg, wheat crackers, mustard | Rosemary chicken with mushroom gravy, snap peas and whole wheat pasta | Cottage cheese and yogurt with handful of cereal |
| 9 | 1 ½ fruit smoothies (vanilla yogurt, orange juice, sliced pineapple, mango, handful of ice, vanilla extract and protein powder) | Granola bar, green tea | Shredded turkey breast in tortilla wrap with mustard, ½ apple
16 ounces of water | Toast with low-fat cheese, 1 cup fruit juice | 1 cup Brown rice with baked salmon, fresh garden salad | Nutrition Shake |
| 10 | Cottage cheese and yogurt with handful of cereal, berries and wheat germ sprinkled on top | Low-fat cheese with apple | Tuna salad wrap with lettuce, tomato, cucumbers and green peppers
Dressing—1 cup plain nonfat yogurt whipped with balsamic vinegar that makes a creamy tangy dressing | Fruit and nuts | Grilled chicken breast, ¾ cup brown rice steamed, steamed broccoli
16 ounces of water | Protein Shake |
| 11 | ½ cup low fat vanilla yogurt and ½ cup cottage cheese, a handful of fresh fruit, wheat germ sprinkled over mixture | Boilded whole egg, wheat crackers, mustard | Sliced smoked salmon with avocado, lettuce, tomato - you can put all in a wrap or sandwich | Granola bar with 1 cup skimmed milk | Tuna salad wrap | Frozen yogurt with wholewheat bread crumbs |
| 12 | Milk, ricotta cheese and a bowl of wheat bran flakes with berries | Mozzarella cheese stick and apple slices sprinkled with cinnamon | 1 cup no-yolk noodles in tomato sauce
Lettuce, cucumbers, 1/4 avocado with balsamic vinegar | Wholewheat toast with peanut butter, green tea | Whole wheat pasta drizzled with olive oil and sprinkled with thyme, bowl of fresh uncooked broccoli with raspberry vinaigrette salad dressing, grilled chicken breast | Granola bar, green tea |
| 13 | 2 cups fruit smoothie made with soy milk and a toast | Cheese and peanut butter toast with green tea | Salad of lettuce, cucumber and tomatoes with one cup plain non-fat yogurt whipped with balsamic vinegar as a dressing with 10 cashews | Canned sardines in tomato sauce with a toast | Wholemeal pasta with lean beef meatballs and steamed vegetables in pasta sause | 1 cup peach yogurt,
1/2 cup cottage cheese with a small squirt of mustard, toast |
| 14 | Wholemeal toast with peanut butter, 1 cup breakfast juice, yogurt | Protein shake | Tuna with balsamic vinegar
Baked potato sprinkled with Butter Buds powder | Ricotta or Cottage cheese spread over rice crackers | Baked chicken breast with sliced onions and mushrooms mounded on top with lemon
Brown rice
Cauliflower with lemon | Mozzarella cheese and apple slices |
| 15 | Baked beans with wholewheat toast, breakfast juice | Fruit smoothie with berries, banana, buttermilk sprinkled with muesli cereal | Salad sandwich with low-fat string cheese and lean ham | Cereal bar with milk | Chili—made with kidney beans, chili powder, onions, green pepper, Morningstar soy crumbles (ground beef replacement) | Fruit and nuts |
| 16 | Whole wheat bagel with light cream cheese and fruit spread, buttermilk | 2 hard-boiled eggs, toast, juice | Asian steamed rice with grilled chicken and light soy sauce | Granola bar, green tea | Grilled chicken with light BBQ sauce in a whole wheat tortilla | Frozen yogurt with ricotta cheese and a handful of wheat bran flakes |
| 17 | Wheat-Bix cereal with ½ milk, 1 cup strawberries | Rye crackers, low-fat cheese | Grilled chicken sandwich with lettuce , tomato and light mayo, tall glass of water, handful of fresh berries | Protein shake | Whole wheat pasta spaghetti and turkey meatballs, skim milk | Apple with peanut butter |
| 18 | Two slices of whole wheat bread, natural peanut butter and fruit spread or a piece of fruit, cup of milk | Protein or Nutrition Shake | Smoked ham, roast beef, turkey or chicken breastput generously on a thin slice of wholemeal bread together with low-fat cheese, mayo, tomato, lettuce, green peppers, cucumber | Apple with cheese or peanut butter | Baked Mediterranean chicken breasts with olives, steamed brown rice, broiled sliced tomatoes with parmesan cheese. | Boilded whole egg, wheat crackers, mustard |
| 19 | 1 cup Orange juice, 3 scrambled eggs with olive oil, skim milk, basil, torn spinach leaves, salt and pepper to taste, whole wheat bread | Granola bar, green tea | Buckwheat noodles with steamed asian greans, grilled octupus and shrimp in light soy sauce | Boilded whole egg, wheat crackers, mustard | Turkey chilli with beans, corn, capsicums, tomatoes, corn chips | Mozzarella cheese stick and apple slices sprinkled with cinnamon |
| 20 | 1 ½ fruit smoothie (vanilla yogurt, orange juice, sliced pineapple, mango, handful of ice, vanilla extract and protein powder) | Boilded whole egg, wheat crackers, mustard | Grilled chicken breast with salad leaves sauce in a whole wheat tortilla | Milk with wholewheat crackers | Asian steamed rice with grilled chicken and light soy sauce | Mozzarella cheese stick and apple slices sprinkled with cinnamon |
| 21 | Soy and linseed cereal with milk and fresh fruit | Mozzarella cheese stick and apple slices sprinkled with cinnamon | Grilled chicken sandwich with lettuce , tomato and light mayo, tall glass of water, handful of fresh berries | Protein shake | Salad wholemeal wrap with low-fat string cheese and lean ham | |
| 22 | Baked beans with wholewheat toast, breakfast juice | Yogurt with toast | | Granola bar, green tea | Boilded whole egg, wheat crackers, mustard | |
| 23 | Wholemeal toast with peanut butter, 1 cup breakfast juice | Protein shake | Turkey chilli with beans, corn, capsicums, tomatoes, corn chips | Yogurt with wholewheat crackers | Asian steamed rice with grilled chicken and light soy sauce | Orange and banana smoothie with rice milk |
| 24 | 1 cup Orange juice, 3 scrambled eggs with olive oil, skim milk, basil, torn spinach leaves, salt and pepper to taste, whole wheat bread | Mozzarella cheese and apple slices | Salad sandwich with low-fat string cheese and lean ham | Protein Shake | Asian steamed rice with grilled chicken and light soy sauce | Boilded whole egg, wheat crackers, mustard |
| 25 | Baked beans with wholewheat toast, breakfast juice | Protein Shake | Baked casserole made from brown rice with lentils, peas, vegetables, chicken breast in Indian-spiced sause | Boilded whole egg, wheat crackers, mustard | Beef or Turkey chilli with beans, corn, capsicums, tomatoes, corn chips | Mozzarella cheese stick and apple slices sprinkled with cinnamon |
| 26 | 1 ½ fruit smoothies (vanilla yogurt, orange juice, sliced pineapple, mango, handful of ice, vanilla extract and protein powder) | Wholewheat toast with peanut butter and fruit spread, green tea | Baked Mediterranean chicken breasts with olives, steamed brown rice, broiled sliced tomatoes with parmesan cheese. | Granola bar | Buckwheat noodles with steamed asian greans, grilled octupus and shrimp in light soy sauce | Cottage cheese with Wheat-bix and yogurt |
| 27 | Egg-white veggie omelet with toast and ½ cup juice | Boilded whole egg, wheat crackers, mustard | Grilled fresh tuna with broccoli and roasted new potatoes | Fruit with yogurt, toast, green tea | Lean beef chilli with beans, corn, capsicums, tomatoes, corn chips | Rye crackers, low-fat cheese |
| 28 | 1 cup Orange juice, 3 scrambled eggs with olive oil, skim milk, basil, torn spinach leaves, salt and pepper to taste, whole wheat bread | Mozzarella cheese stick and apple slices sprinkled with cinnamon | Seafood salad sandwich | Protein shake | Asian steamed rice with grilled chicken and light soy sauce | Mozzarella cheese and apple slices |
Nutrition 
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By Elena Voropay
