BREAKFASTLUNCHDINNERSNACKS
DAY 1 
1 cup Oatmeal
+
1/2 cup blueberries
+
1 TBSP slivered
almonds
+
drizzle of honey		Grilled Chicken Salad
3oz cooked chicken
2cup mixed green lettuce
1/4cup tomatoes
sliced 1/4cup onion,
chopped Sprinkle of parmesan cheese
1TBSP olive oil/vinegar based dressing*		Tamari Glazed Salmon*
+
small baked sweet potato
+
cooked veggie medley		small apple
+
1TBSP nut/seed
butter
DAY 2 
Slice of whole
grain/seeded toast
with 1/4 avocado
spread, sprinkle of garlic powder
+
2 eggs scrambled
with spinach		Mediterranean Chickpea Salad *Mango Chicken Lettuce Wraps*1C Unsweetened Yogurt
+
1/4C blueberries
+
1TSP slivered almonds
DAY 3 
Chia Seed Pudding*
1⁄2 cup blackberries
+
1⁄4 cup chia seeds
+
1 cup coconut milk
+
1 TBSP unsweetened
shredded coconut
+
1 TBSP maple syrup		Dill Salmon Salad
(6-oz) can wild salmon, drained
1⁄2 TB capers, drained 1 TB diced red onion
•  2 TB hummus
•  1 TB olive oil
•  2 TB rice wine vinegar
•  1-2 tsp dried dill
•  3 C salad greens
•  top with 2 TB raw sauerkraut (optional)
Sea salt and freshly ground pepper		Southwestern Bean and Rice Bowls with Avocado Salsa*Hummus
+
cut vegetables (carrots, celery, peppers, jicama)
DAY 4Banana Oats
1 cup cooked oats 2 ripe bananas, mashed
2 tbsp. peanut butter Top with favorite nuts/seeds & seasonal fruit		Southwestern Bean and Rice Bowls with Avocado Salsa*Thai Curry Chicken*
 
serve with 1/3C brown rice		Homemade trail mix (nuts, dried fruit, seeds, dark chocolate chips)
DAY 5Tropical Green Smoothie
 
•  1 handful fresh spinach or kale
•  1 C frozen pineapple
•  1 ripe banana
•  2 TB vanilla protein powder
•  1 C coconut or almond milk		Thai Curry Chicken*
 
serve with 1/3C brown rice		Garlic Zucchini &  Tomato Pasta*Coconut Baked Apples
Place a cut apple in a baking dish with coconut oil.
Sprinkle 1 tsp coconut flakes, 1⁄2 tsp
cinnamon/nutmeg. Bake in a 350 degree oven for 20 minutes, or until the fruit is tender.
DAY 6Slice of whole grain/seeded toast with 1/4 avocado spread, topped with sauteed mushrooms, sprinkle of paprika
+
2 eggs		 
Greek Salad with Grilled Chicken*		Garlic Zucchini &  Tomato Pasta*Watermelon Mint Salad
 
Chop up seeded watermelon and put in a bowl.
Mince 1TB fresh mint and sprinkle over the salad. Stir gently to combine, and then enjoy.
DAY 7Banana Oats
1 cup cooked oats
2 ripe bananas,
mashed
2 tbsp. peanut butter
Top with favorite
nuts/seeds &
seasonal fruit
Greek Salad with
Grilled Chicken*
Rainbow Stir-Fry*
3-4 slices lowsodium
deli
turkey wrapped
around sliced
bell peppers
and optional 1
oz. string
cheese.