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A Complete 7 Day Plan

Day 1

Orange juice ½ cups calcium-fortified
Banana ½ medium-sizes
Wheat biscuits 2 large (shredded)
Low-fat milk 1 cup
Chicken sandwich:
Whole wheat bread 2 slices
Chicken breast (seasoned or spiced)
1.3 oz. low-fat 4 (very thin slices)
Hard cheese (slice) 1 oz.
Tomato slices 2
Vegetarian vegetable soup 10 oz.
Carrots (baby) 8
Apple 1 (small)
Spaghetti 1 cup (cooked)
Spaghetti sauce with mushrooms
½ cup low-fat, Parmesan cheese 1 tbs. (grated)
Olive oil tossed salad:
Lettuce 1 ½ cup
Tomato (diced) 1/8 cup
Cucumber 2 tbsp.
Green pepper 2 tbsp.
Italian r vinaigrette dressing fat-free
Italian bread 1 slice
Pineapple chunks 1 cup (fresh) or
Canned juice-packed pineapple
Chunks ½ cup
Light popcorn 3 cups

Day 2

Grapefruit ½
Oatmeal 1 cup cooked with 1 tbsp.
Raisins and 1 tsp. sugar
Low-fat milk 1 cup
Spinach salad: 3 cups chopped spinach, 1 sliced hard-cooked egg, ½ cup chopped tomatoes, ¼ cup chopped tomatoes, sliced mushrooms, shredded Cheddar cheese, 3 tbsp. fat-free Italian or vinaigrette dressing Whole wheat pita 1 small
Papaya 1 small (diced) or any other seasonal fruit
Salmon, tuna or swordfish 4 oz.
(Grilled or broiled) cooked with 1 tsp. olive oil
Green beans 1 cup (steamed)
Potato (baked) 1 medium topped
With 1 tbs. sour cream or 1 tsp. margarine or butter
Yoghurt 8 oz. (fat free)
Apple 1 cup (cubed)

Day 3

Orange juice ½ cup calcium-fortified
Bran muffin 1 (small)
Low-fat milk 1 cup
Minestrone soup topped with 1 tbsp.
Parmesan (grated) 10 oz.
Fruit and cheese plate: 1 cup calcium fortified, low-fat cottage cheese with on lettuce leaves.
Chicken breast ½ small broiled, skinless, boneless (4 oz.) cooked with 1 tsp. olive oil
Rice ½ cup (prepared after throwing it’s boiling water twice)
Broccoli florets or alternate with boiled spinach 1 cup (steamed and seasoned)
Carrots ½ cup sliced (steamed)
Berries (bair) ½ cup
Yoghurt ½ cups fat-free frozen

Day 4

Orange juice ½ cup calcium-fortified
Whole-grain biscuits 2 small (topped with ½ cup cut banana)
Low-fat milk 1 cup
Cheese and veggie sandwich 1 oz. sliced hard cheese, tomato, 2 green pepper rings, 4 cucumber slices, lettuce, 1 tbsp., light
Beef and vegetable stir-fry: in 2 tsp. hot oil, co thinly slices lean beef 1 lightly browned. Add 1 cut broccoli; ¼ cup potato chestnuts, and chopped cover and cook until its pink color and vegetables are tender crisp. Season taste. Brown or white rice 3/2 cup (cooked)
Pineapple chunks ½ cup canned juice-packed with pineapple chunks.

Baked apple: peel 1/3 down; core; place 1 tsp. raisins and 2 tsp. brown sugar in center of apple; sprinkle with cinnamon. Cook in microwave oven in a small bowl, covered, 2 to 3 minutes on high.

Day 5

Orange juice ½ cup calcium-fortified
Banana ½ medium-sizes
Wheat biscuits 2 large (shredded)
Low-fat milk 1 cup
Tuna plate: 4 oz. water-packed tuna mixed with 2 tbs. low-fat mayonnaise and ¼ diced celery; 8 baby carrots
Tomato 1 (medium) sliced
Lettuce leaves
Wheat pita 1 small 4 inch whole
Yoghurt 8 oz. sugar-free
Chicken breast 3 oz. (cooked)
Sweet potato 1 medium (baked)
Green beans 1 cup (steamed)
Whole-grain roll 1 (small)
Fruit smoothie: Mix in blender.
Low-fat milk 4 oz., ½ cup strawberries (sliced) or a 1 very ripe medium banana
Sugar or honey 1 tsp. 3 ice cubes.
Day 6

Grapefruit ½ with 1 tsp. sugar
Oatmeal 1 cup cooked with 1 tbsp. raisins and 1 tsp. sugar low-fat milk 1 cup
Tomato soup 10oz
Grilled cheese sandwich: In nonstick skillet with 1 tsp. margarine or butter, grill 2 cheese slices on 2 slices whole wheat bread
Chikoo 2
Bean and chicken burrito: arrange ¼ cup cooked black beans, drained, and 2 oz. cooked chicken breast on 1 warmed (8-inch) flour tortilla. Top with ¼ cup diced tomato, 3 tbsp. salsa, 2 tbs. shredded Cheddar cheese, and shredded lettuce. Fold to eat.
¼ cup whole-kernel corn
Yoghurt ½ cup
Grapes or grape fruit 1 cup

Day 7

Vegetable omelet: in nonstick pan with cook 3 tbs. chopped onions and ½ cup each sliced mushrooms, chopped fresh spinach, and diced tomatoes. Add 1 whole egg beaten with 1 egg white; cook until egg is set. Sprinkle with 1 tbsp. grated Parmesan cheese. Season to taste. 1 slice whole wheat bread with 1 tsp. margarine 1 cup calcium fortified orange juice.

Lentil soup topped 19 oz. with ¼ cup plain fat-free yoghurt
Whole wheat pita 1 small (4-inch)
Tomato 1 medium (sliced)
Apple 1
Chops 3 oz. boiled and seasoned (fat removed)
Potatoes 3 small boiled, steamed or roasted with 1 tsp. butter or margarine
Tossed salad: 11/2 cups salad greens, ½ cup cucumber slices, ½ cup diced tomatoes, 2 tbs. fat free salad dressing
Grape fruit 1
Cake 1 slice
Pineapple 1 cup (with light whipped topping)
¼ cup
Papaya (diced) ½

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