Day 4
Breakfast (287 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries
A.M. Snack (95 calories)
• 1 medium apple
Lunch (335 calories)
Green Salad with Chicken
• 3 cups mixed greens
• 3 oz. leftover cooked chicken breast
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup shredded carrot
Combine ingredients and top salad with 1 Tbsp. red-wine vinegar and 2 tsp. olive oil.
P.M. Snack (62 calories)
• 1 medium orange
Dinner (446 calories)
• 1 serving Cod with Tomato Cream Sauce
• 1/2 cup cooked brown rice
• 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.
Day 5
Meal Prep Tip
Pack up the leftovers from dinner tonight to take for lunch on Day 6.
Breakfast (268 calories)
• 1/2 cup rolled oats, cooked in 1 cup milk
• 1/2 cup sliced strawberries
Cook oats and top with strawberries and a pinch of cinnamon.
A.M. Snack (64 calories)
• 1/2 bell pepper, sliced
• 2 Tbsp. hummus
Lunch (315 calories)
Toaster-Oven Tostadas
• 2 corn tortillas
• 2/3 cup canned black beans, rinsed
• 1/2 bell pepper, sliced
• 2 Tbsp. shredded Cheddar cheese
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans, bell pepper and cheese. Toast until the cheese begins to melt. Top with salsa.
P.M. Snack (42 calories)
• 1/2 cup blueberries
Dinner (410 calories)
• 1 1/4 cups Chicken Cauliflower Fried “Rice”
• 2 cups mixed greens, topped with 1 Tbsp. red wine vinegar and 2 tsp. olive oil.
P.M. Snack (92 calories)
• 3/4 cup Mango & Kiwi with Fresh Lime Zest
Day 6
Breakfast (287 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries
A.M. Snack (62 calories)
• 1 medium orange
Lunch (347 calories)
• 1 1/4 cups Chicken Cauliflower Fried “Rice”
• 1 kiwi fruit
P.M. Snack (46 calories)
• 1 cup strawberries
Dinner (458 calories)
Toaster-Oven Tostada
• 2 corn tortillas
• 1/2 cup canned black beans, rinsed
• 2 Tbsp. shredded Cheddar cheese
• 1/4 avocado
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.
• 2 cups mixed greens, topped with 1 Tbsp. lime juice and 2 tsp. olive oil.