Saturday, August 11th
Plan 2
1/4 cup egg beaters; 1/4 cup dry oatmeal; 3 TB low fat vanilla yogurt; 1/4 tsp baking powder; 1 tsp splenda = 1 pancake 1/4 cup blueberries 1/2 P, S, 1/4 Fr
LA lite bar - L
3 oz string cheese; 1 lite Thomas English muffin; 1 TB ff cream cheese P, S, C
LA lite bar - L
1 cup low fat yogurt and 1 cup raspberries blended in bullet D, Fr
12 almonds 2Fa
6 small grape tomatoes V
1 cup low fat vanilla yogurt and 3/4 cup blueberries blended in bullet D, Fr
4 oz baked cod, 1/3 cup cooked peas; 2 cups raw tomatoes with 2 TB ff caesar salad dressing P, S, VV, 2C
45 min walk early am
done eating 5:30 pm
Sunday, August 12th
Plan 2
1/4 cup egg beaters; splash skim milk; splenda; 2 slices light bread; 3 prunes 1/2 P, S, Fr
LA lite bar - lite
low fat Light n Lively vanilla yogurt; raspberries D, Fr
2 eggs poached; 2 slices light bread toast, IBBINB P, S
LA lite bar - lite
12 almonds - 2Fa
4 oz grilled chicken sauteed with 1/2 cup crushed tomato; 1/2 cup mushrooms; 1/2 cup onions; topped with 1/4 cup low fat shredded cheese melted on top P, VVV, 1/2 D
1/2 cup cooked peas S
1/2 cup low fat light n lively vanilla yogurt 1/2 D
Exercise - 45 minute walk early am
Monday, August 13th
Plan 2
oatmeal yogurt pancakes (see Saturday, August11th), but without fruit
1/2 P, S
LA lite bar - lite
Boar's Head beef low fat, low sodim luncheon meat; 2 slices light bread; ICBINB P, S
low fat yogurt; strawberries; LA lite shake blended in bullet D, Fr, lite
Exercise - 30 minutes treadmill
12 almonds - 2Fa
low fat yogurt; fiber one cereal D, S
baked cod, raw broccoli, cooked broccoli, asparagus spears P, VVV
grape and watermelon salad - Fr
Tuesday, August 14th
Plan 2
B – ¾ cup fiber one cereal; ½ cup skim milk; ¾ cup blueberries S, ½ D, Fr
S – LA lite bar
L – 1 egg scrambled; 3 oz albacore tuna; 1 TB ff caesar salad dressing; 2 TB onions blended in bullet on 1 lite Thomas English muffin 1 ½ P, C, S
S – ½ cup skim milk; 1 cup low fat vanilla yogurt; LA lite chocolate shake blended in bullet 1 ½ D, lite
D – 4 oz grilled chicken breast; 1/3 cup peas; 1 cup fruit (watermelon, cantaloupe and grapes); 3 cups raw broccoli; 2 TB ff caesar salad dressing; 12 almonds P, S, Fr, 3V, 2Fa
Exercise – 30 minutes recumbent crosstrainer
Wednesday, August 15th
Plan 2
B – 1 fried egg; 1 slice light bread toast with ICBINB; 1 cup low fat vanilla yogurt; 1 cup raspberries 1/2P, 1/2S; C, D, Fr
S – La lite bar
L – 4oz deli lite Boar’s Head turkey breast; 1 slice light bread; 1 tsp mustard P,1/2S, C
S – 1 cup low fat vanilla yogurt; LA lite Chocolate shake blended in Bullet D, lite
D – 4oz grilled ground turkey breast; ¼ cup low sodium salsa; 1 cup cooked asparagus; large corn on cob; 2TB reduced fat butter; 1 cup fruit cup with watermelon, grapes and cantaloupe. P, 3V, 2S, 2Fa; Fr
Exercise – 60 minutes water exercise
Thursday, August 16th
B – 1 cup low fat vanilla yogurt; 1 cup strawberries; 2/3 c fiber one cereal D, Fr, S
S – LA lite bar - lite
L – sautéed salmon patty (1/4 cup egg beaters; 3 oz salmon; 2 TB chopped onion, 4 saltines crushed) 1 ½ P, S
S – LA lite chocolate shake - lite
1 cup low fat vanilla yogurt; ¾ cup fiber one cereal; ¾ cup raspberries – D, S, Fr
4 half pecans; 6 almonds – 2Fats
D - 4 oz grilled chicken; 3 cups raw green peppers; 2 TB ff Caesar dressing P, VVV, 2 C
Friday, August 17th
Plan 2
B – 1 cup low fat vanilla yogurt; ¾ cup fiber one cereal D, S
S – LA lite bar - lite
L – 2 eggs fried; ¾ cup fiber one cereal; ½ cup skim milk P, S, D,
S – LA lite vanilla shake; 10 strawberries lite, Fr
D – 6 oz grilled shrimp; 1/3 cup rice; 1 ½ cups cooked veggies 1½ P, S, VVV
15 grapes Fr
2 pecans; 6 almonds 2Fa
Exercise – 30 minutes recumbent crosstrainer
