DAY 1

Breakfast- Banana & two bites of cottage cheese

Snack- 15 almonds and an apple

Lunch- Lean Turkey sandwich with lots of lettuce, tomatoes, and pickles or Jalapeños Hand full of raw carrots and 12oz glass of water or tea.

Snack- cucumber with garlic salt on it

Dinner- 3- 5 oz Skirt of flank steak fajita with hot sauce and 3oz of guacamole on salad

Snack- 6oz glass of milk or V-8

Day 2

Breakfast- 2 oz peanut or almond butter on ½ a bagel

Snack- 3oz of trail mix

Lunch- Tuna fish sandwich with a green ½ apple

Snack- EAS 100 calorie protein shake or protein shakes of your choice 100 calories

Dinner- Same Tuna salad on a bed of lettuce or grilled chicken on bed

Snack- 3oz of sugar free chocolate milk

Day 3

Breakfast- Sugar free yogurt and fruit

Snack- 10-15 cashews or peanuts with a 12 glass of tea, water, or Diet Coke

Lunch- Lean ham or roast beef sandwich loaded with veggies, along with a piece of fruit or vegetable

Snack- EAS low crab protein shake

Dinner - 5-7oz of salmon, with steamed broccoli and 4oz of brown rice

Day 4

Breakfast- Sugar free ½ Bagel with table spoon of organic peanut butter or almond butter

Snack- ¼ avocado and 10 cherry tomatoes

Lunch- Chicken salad over lettuce and mixed greens, and a glass of tea.

Snack- Kashi whole grain crackers and 3 oz cheese

Dinner- 12 to 15 oz of chicken stir fry with frozen vegetables.

Snack- 4-6oz of chocolate milk and 2 sugar free cookies

Green Tea

Day 5

Breakfast- Sugar free protein bar and two bites of cottage cheese

Snack- EAS protein shake

Lunch- Grilled chicken sandwich with mustard and loaded with veggies and piece of fruit.

Snack- 10 walnuts & small handful of grapes

Dinner- 1 homemade hamburger made with lean sirloin ground beef on whole wheat bun. Fresh green beans sautéed in water and 3 oz of extra virgin olive oil & garlic.

Snack- 6oz glass of diet V-8 splash or sugar free almond milk

Green tea

Day 6

Breakfast- 2 hard boiled eggs and ¼ cantaloupe

Snack- ½ container of blueberries

Lunch- Turkey sandwich with low fat cheese and loaded with veggies. 1 large pear or apple

Dinner- 4 to 6 oz grilled sirloin steak, and ½ sweet potato

Snack- 4 oz glass of 1% milk or sugar free almond milk

Day 7

Breakfast- 10 crushed nuts of your choice  4oz sugar free yogurt and dried cranberries

Snack- dried apricots ¼ of a cup

Lunch- 4oz Grilled chicken and 1 cup broccoli

Snack- 3oz sugar free dark chocolate of your choice

Dinner- Grilled chicken salad with oil and vinegar  with green tea

Snack- 8 oz glass of milk or sugar free almond milk