A good approach for those who don’t like to spend time in the kitchen.


Con Poulos

Day 1


Breakfast

  • 1 whole-grain frozen waffle
  • 1 banana
  • 2 teaspoons maple syrup
  • 1 cup skim or low-fat milk

    Lunch
  • 1 take-out baked potato with 2 tablespoons grated reduced-fat Cheddar
  • 1/4 cup fresh or frozen broccoli, steamed
  • 1/2 cup pomegranate juice

    Snack
  • 1 apple
  • 2 tablespoons peanut butter
  • 9 multigrain mini rice cakes

    Dinner
  • Turkey Meatballs and Spaghetti
  • Spinach Salad: Combine 2 cups fresh baby spinach, 1 thinly sliced button mushroom, 1 sliced plum tomato, 2 tablespoons unsalted sunflower seeds, and 1 tablespoon Italian dressing.

    Dessert
  • 1 8-ounce container low-fat yogurt
  • 1/2 cup frozen blueberries, thawed
     

Day 2


Breakfast

  • 1 cup instant oatmeal
  • 1/4 cup raisins
  • 1 banana
  • 1 cup skim or low-fat milk

    Lunch
  • Turkey Wrap: Wrap 3 ounces sliced turkey breast, 1 slice Swiss, 1 leaf romaine lettuce, 3 slices tomato, and 1 tablespoon Italian dressing in a spinach tortilla. Serve with 1/2 cup sliced cucumbers tossed with 2 teaspoons rice vinegar.

    Snack
  • 1/2 cup baby carrots
  • 1/2 cup fresh broccoli florets
  • 2 tablespoons low-fat ranch dressing
  • 7 multigrain mini pretzels

    Dinner
  • Take-out chicken taco
  • 1 apple

    Snack
  • 2 Fig Newtons
     
 

Day 3


Breakfast

  • 1 cup high-fiber cereal
  • 1 cup skim or low-fat milk
  • 1 apple

    Lunch
  • 1 cup 1 percent fat cottage cheese
  • 1 kiwi
  • 1 whole-wheat English muffin
  • 1 tablespoon jam

    Snack
  • 1 cup low-fat popcorn
  • 1 orange

    Dinner
  • 1 frozen herbed chicken with green beans dinner (such as South Beach Diet)
  • Arugula Salad: Combine 1 cup baby arugula, 1/4 cup dried cranberries, and 1 tablespoon Italian dressing.
  • 1/2 cooked sweet potato with 1 teaspoon butter or 1 tablespoon maple syrup

    Dessert
  • 1 frozen fruit bar
     

Day 4


Breakfast

  • 1 1/2 hard-boiled eggs (1 whole egg and 1 egg white)
  • 1 plum tomato
  • 1/2 whole-wheat English muffin with 1 teaspoon butter
  • 1 cup skim or low-fat milk
  • 1/2 grapefruit

    Lunch
  • Sandwich with grilled vegetables (such as a Subway 6-inch Veggie Delight Sandwich)
  • 1 8-ounce container low-fat yogurt
  • 1/2 cup fiber-rich cereal

    Snack
  • 2 Quaker rice cakes, lightly salted
  • 1 pear

    Dinner
  • Chinese take-out steamed chicken (1/2 cup) and broccoli with 1 tablespoon garlic or black bean sauce
  • 1/2 cup brown rice
  • 1 orange

    Dessert
  • Homemade Trail Mix: Mix 3 tablespoons unsalted shelled sunflower seeds, 1/2 cup Cheerios, 1 mini box raisins (2 ounces), and 1 tablespoon semisweet chocolate chips
  • 1 cup skim or low-fat milk
      
  

Day 5


Breakfast

  • 2 whole-grain frozen pancakes
  • 2 teaspoons maple syrup
  • 1/2 cup orange juice

    Lunch
  • 2 slices frozen cheese pizza
  • 1 1/2 cups packaged romaine lettuce
  • 1 tablespoon Italian salad dressing

    Snack
  • 2/3 cup unsalted roasted almonds
  • 1/4 cup raisins

    Dinner
  • 1 frozen salmon dinner (such as Lean Cuisine)
  • 1/2 cup boil-in-a-bag brown rice
  • 1 cup fresh or frozen broccoli, steamed

    Dessert
  • 4 graham cracker squares
  • 1 cup skim or low-fat milk
  • 1/2 cup canned fruit in 100 percent juice
     

Day 6


Breakfast

  • 1 cup high-fiber cereal
  • 1 cup skim or low-fat milk
  • 1 banana

    Lunch
  • Chicken and Vegetable Pita Pocket: Stuff 1 whole-wheat pita with 1 tablespoon store-bought basil pesto, 3 ounces fully cooked Italian-style grilled chicken breast (such as Perdue), 1/4 cup jarred roasted red peppers, and 1/2 cup fresh baby spinach.

    Snack
  • 6 rye toast crackers
  • 1 orange

    Dinner
  • 1 frozen shrimp marinara with pasta dinner (such as Smart Ones)
  • 1 cup frozen mixed vegetables, steamed
  • 1/2 cup frozen shelled edamame, thawed

    Dessert
  • 1 8-ounce container low-fat vanilla yogurt
       
 

Day 7


Breakfast

  • 1 cup fiber-rich cereal
  • 1 cup skim or low-fat milk
  • 1 orange

    Lunch
  • Turkey Sandwich: 2 slices whole-wheat bread, 1 tablespoon mayonnaise, 3 ounces sliced turkey breast, 1 1/2 ounces sliced Swiss, 2 slices tomato, and 1/4 cup packaged romaine lettuce.

    Snack
  • 15 sesame crackers
  • 1 cup red grapes

    Dinner
  • 1 cup boil-in-a-bag brown rice
  • 3 ounces canned tuna packed in water, drained
  • 1 cup baby carrots
  • 1 cup sugar snap peas
  • 2 tablespoons fresh lemon juice

    Dessert
  • 2 oatmeal cookies
  • 1 cup skim milk
  • 1 cup applesauce

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