Lemony Spinach-Stuffed Chicken Breasts
Day 1
Breakfast
2 scrambled eggs--202 calories
1 slice whole wheat toast --80 calories
with 1 teaspoon reduced-fat margarine spread--Free food
1 small orange--45 calories
1 cup coffee (with sugar substitute and 1 tablespoon liquid non-dairy creamer if desired)
Breakfast Total: 327 calories
Lunch
1 cup Spiced-Up Healthy Soup--156 calories
1 slice Rustic Oat Bran Bread--107 calories
1 medium pear--96 calories
1 glass ice water--Free food
2 gingersnap cookies with 1 tablespoon reduced-fat strawberry cream cheese--93 calories
Lunch Total: 452 calories
Dinner
1 serving Lemony Spinach-Stuffed Chicken Breasts--253 calories
3/4 cup Balsamic Green Bean Salad--77 calories
1/2 small sweet potato--64 calories
With 1 teaspoon reduced-fat margarine spread--Free food
1 cup fat-free milk--86 calories
Dinner Total: 480 calories
Snacks
1 piece string cheese--80 calories
1/3 cup red grapes--43 calories
1 cup prepared sugar-free flavored gelatin--8 calories
Snacks Total: 131 calories
| Day 1 Total: 1,390 calories |
Day 2
Breakfast
1 serving Pumpkin Pie Oatmeal--268 calories
1/2 small apple--28 calories
1/2 cup orange juice--55 calories
Breakfast Total: 351 calories
Lunch
1 Hearty Bean Burrito--314 calories
1/2 cup baby carrots--25 calories
1 cup fat-free milk--86 calories
Lunch Total: 425 calories
Dinner
1 serving Scallops and Shrimp with Yellow Rice--349 calories
1 big green salad with 1 tablespoon reduced-fat salad dressing--Free food
1 cup fat-free milk--86 calories
3 chocolate kisses--68 calories
Dinner Total: 503 calories
Snacks
1/2 medium banana--40 calories
1-1/2 cups air-popped popcorn--47 calories
2 tablespoons roasted pumpkin seeds--40 calories
Snacks Total: 127 calories
| Day 2 Total: 1,406 calories |
Day 3
Breakfast
1-1/2 cups Wheaties--161 calories
With ½ cup fat-free milk--43 calories
1/2 medium banana--50 calories
1 cup orange juice--110 calories
Breakfast Total: 364 calories
Lunch
1 Cranberry BBQ Turkey Sandwich--296 calories
3/4 cup miniature pretzel twists--112 calories
1/2 cup cubed fresh pineapple--37 calories
1 glass ice water--Free food
Lunch Total: 445 calories
Dinner
1 serving Pumpkin Lasagna--310 calories
1/2 cup Quick Broccoli Side Dish--58 calories
1 big green salad with 1 tablespoon reduced-fat salad dressing--Free food
1 cup fat-free milk--86 calories
1/2 (22 g package) crisp rice cereal bar--45 calories
Dinner Total: 499 calories
Snacks
1/3 cup chocolate soy milk--40 calories
1/2 slice toast with 1 teaspoon apple butter--50 calories
Snacks Total: 90 calories
| Day 3 Total: 1,398 calories |
Day 4
Breakfast
1 serving Roasted Red Pepper, Bacon & Egg Muffin--329 calories
1/3 cup red grapes--43 calories
1 cup coffee (with sugar substitute and 1 tablespoon liquid non-dairy creamer if desired)--Free food
Breakfast Total: 372 calories
Lunch
1 cup Spicy Vegetable Chili--195 calories
1 Cranberry-Pecan Corn Muffin--185 calories
1 medium apple--72 calories
1 glass ice water--Free food
Lunch Total: 452 calories
Dinner
1 serving Italian Pot Roast--251 calories
3/4 cup Tangy Mashed Potatoes--114 calories
Steamed Brussels sprouts with 1 teaspoon reduced-fat margarine spread--Free food
1 cup fat-free milk--86 calories
3 vanilla wafers--49 calories
Dinner Total: 500 calories
Snacks
1/2 piece string cheese--40 calories
1 small orange--45 calories
Snacks Total: 85 calories
| Day 4 Total: 1,409 calories |
Day 5
Breakfast
3/4 cup quick oats, cooked with water--109 calories
1/2 medium pear--48 calories
1 container nonfat fruit yogurt (6 ounces)--160 calories
1/2 cup orange juice--55 calories
Breakfast Total: 372 calories
Lunch
1 Artichoke Chicken Pocket--355 calories
1 big green salad with 1 tablespoon reduced-fat salad dressing--Free food
1 cup fat-free milk--86 calories
Lunch Total: 441 calories
Dinner
1 serving Pork Medallions in Mustard Sauce--193 calories
3/4 cup Tomato Basil Rice--154 calories
Steamed green beans with 1 teaspoon reduced-fat margarine spread--Free food
1 can mineral water--Free food
1 Lactose-Free Chocolate Chip Cookie--147 calories
Dinner Total: 494 calories
Snacks
1/2 cup fat-free milk--43 calories
1-1/2 cups air-popped popcorn--47 calories
Snacks Total: 90 calories
| Day 5 Total: 1,397 calories |