Day 1
Breakfast
Topped with ¼ cup walnuts, 2 tablespoons honey, and1 banana sliced
8 ounces Skim (nonfat) Milk
Lunch
(Eliminate cauliflower, used whole grain pasta, and use ½ the olive oil.)
Topped with 4 ounces tuna packed in water (drained)
Fresh peach
Water
Dinner
Spicy Chicken Salad Lettuce Wrap
(¾ cup spicy chicken salad, 3 Romaine leaves; Use ¼ cup chicken salad per leaf)
Citrus Fruit Salad (orange, kiwi, ¼ cup chopped pineapple)
10 whole grain crackers (Analysis used Triscuits)
Water
Snack
Blueberry Yogurt Parfait
[8 ounces light vanilla yogurt, ½ cup blueberries, 2 tablespoons sliced almonds, ¼ cup granola (Analysis based on Kellogg’s low-fat granola)]
Water
DAY 1 | TARGETS | ||
Calories | 2070 | 2,000 | |
Protein | (% of total kcal) | 16 | 18% of kcal |
Fat | (% of total kcal) | 24 | 27% of kcal |
Carbohydrates | (% of total kcal) | 60 | 55% of kcal |
Fiber | (grams) | 34.6 | ≥ 30 g |
Magnesium | (mg) | 490 | 500 mg |
Phosphorus | (mg) | 1750 | (≥ 700 mg) |
Potassium | (mg) | 3949 | 4,700 mg |
Sodium | (mg) | 1236 | ≤ 2,300 mg |
Saturated Fat | (% of total kcal) | 3.5 | 6% of kcal |
Cholesterol | (mg) | 93 | 150 mg |
Day 2
Breakfast
2 Breakfast Sandwiches
(Build each breakfast sandwich with 1 whole wheat English muffin toasted and split, 1 scrambled egg white, 1 slice reduced fat (2%) cheese, 1 slice tomato)
8 ounces Skim milk
Tropical Fruit Salad (1 orange and 1 kiwi – peeled and sliced)
Lunch
1 cup Snow Pea & Orzo Salad
(Omit chicken from the recipe.)
3 ounces Roasted Pork Loin
Wilted Garden Salad
(1 cup baby spinach, ¼ cup sun-dried tomatoes, and 1 teaspoon lemon juice. Wilt salad slightly by sautéing.)
Water
Dinner
Pasta Bolognese
(1/2 cup whole wheat pasta, 3 ounces 97% fat free lean ground beef (drained), and 1/3 cup of the Bolognese recipe without meat or rice noodles)
Steamed Garlic Green Beans (1/2 cup steamed + 1/8 teaspoon garlic powder)
Baked Potato with butter and cheese
(1 small baked potato, 1 tablespoon shredded reduced-fat cheddar cheese, 1 teaspoon unsalted butter, 1/8 teaspoon black pepper)
Whole Grain Roll
Water
Snack
Fresh Fruit Cup
(1 banana and ½ cup strawberries sliced)
Water
DAY 2 | TARGETS | ||
Calories | 2044 | 2,000 | |
Protein | (% of total kcal) | 21 | 18% of kcal |
Fat | (% of total kcal) | 24 | 27% of kcal |
Carbohydrates | (% of total kcal) | 55 | 55% of kcal |
Fiber | (grams) | 40.9 | ≥ 30 g |
Magnesium | (mg) | 513 | 500 mg |
Phosphorus | (mg) | 2027 | (≥ 700 mg) |
Potassium | (mg) | 5073.1 | 4,700 mg |
Sodium | (mg) | 1534 | ≤ 2,300 mg |
Saturated Fat | (% of total kcal) | 7.1 | 6% of kcal |
Cholesterol | (mg) | 187 | 150 mg |
Day 3
Breakfast
Breakfast Tacos
(2 Breakfast tacos; each has 1 whole wheat tortilla, 2 scrambled egg whites, 1 slice tomato, 1/8 of an avocado, and 1 Tablespoon reduced-fat shredded cheddar cheese)
8 ounces Skim Milk
6 ounces Fresh-squeezed Orange Juice
Fruit Salad
(1 peach and ½ cup strawberries sliced)
Lunch
Roasted Garlic Pizza with Chicken, Mushrooms, and Olive Oil
(The serving size is ½ a pizza; 1/6th of the pizza dough recipe makes 1 pizza. Top each pizza with 1 Tablespoon olive oil, ½ cup sliced mushrooms, 1 cup cooked, diced chicken, ½ cup low-fat “part skim” shredded mozzarella cheese. Cut the pizza into six slices, and enjoy half the pizza.)
Mediterranean Salad
(1 cup spinach, ¼ cup sliced cucumbers, 2 slices of tomato diced,
1 tablespoon low-fat balsamic vinaigrette [Analysis based on Newman’s Own Balsamic Vinaigrette])
Water
Dinner
Ginger Roasted Chicken (1/2 cup)
Served over Brown Rice
(1/2 cup rice cooked with 1 pinch garlic powder and finished with 2 teaspoons olive oil)
Roasted Asparagus
(1/2 cup roasted with 1 pinch garlic powder and 1 teaspoon olive oil)
Water
Snack
Yogurt parfait
[8 ounces light vanilla yogurt, 1 sliced banana, 2 tablespoons sliced almonds, ¼ cup granola (Analysis based on Kellogg’s low-fat granola)]
Water
DAY 3 | TARGETS | ||
Calories | 2171 | 2,000 | |
Protein | (% of total kcal) | 19 | 18% of kcal |
Fat | (% of total kcal) | 30 | 27% of kcal |
Carbohydrates | (% of total kcal) | 51 | 55% of kcal |
Fiber | (grams) | 28 | ≥ 30 g |
Magnesium | (mg) | 455 | 500 mg |
Phosphorus | (mg) | 1916 | (≥ 700 mg) |
Potassium | (mg) | 4373.3 | 4,700 mg |
Sodium | (mg) | 2175 | ≤ 2,300 mg |
Saturated Fat | (% of total kcal) | 8.1 | 6% of kcal |
Cholesterol | (mg) | 182 | 150 mg |
Written by Denon Stacy, MS, RD, CSP, LD
