Breakfast Ð cereal milk; sliced peaches or other fresh fruit 1 slice whole grain toast & jelly or jam Lunch - Tuna or salmon sandwich 2 slices whole grain bread or whole grain bun tomato slices baby spinach pretzels orange Dinner Ð Smart Chicken Divan 1/2 cup steamed baby carrots, (or 1 serving Ginger Carrots) tossed vegetable salad & salad dressing (or Honey Mustard Dressing) 1 whole grain or sourdough rol & Buttery Spread applesauce Snack Ð 4 cups Popcorn DAY 2 Breakfast Ð 1 whole grain English muffin or medium bagel Buttery Spread yogurt of choice banana Lunch Ð tomato soup or vegetable/broth based soup 1 grilled cheese sandwich: 2 slices whole grain bread with Cheese Slices grilled in skillet with Buttery Spread 1 apple Dinner Ð 3 ounces roasted pork tenderloin or beef tenderloin baked sweet potato (or 1 serving Sweet Potato Casserole) green beans vegetable salad; salad dressing; whole grain or sourdough roll 1/2 cup pineapple Snack Ð almonds or walnuts mixed with whole grain Òchex-typeÓ cereal DAY 3 Breakfast Ð 1 cup oatmeal & honey or brown sugar & raisins or other dried fruit milk tea Lunch Ð 1 grilled chicken sandwich (fast food variety) & tomato slices; spinach, mayo 1 small salad (fast food variety side-salad) 2 tablespoons reduced calorie dressing pear Dinner Ð Black beans and rice (1 cup black beans or beans of choice with seasonings, 1 cup brown or saffron rice) brussel sprouts; ? 1 serving Smart Seven Layer Salad; Corn Bread; Snack Ð whole grain crackers; Cheese slice; tangerine DAY 4 Breakfast Ð dry cereal*; 1 cup sliced fruit of choice; milk whole grain toast & jam Lunch Ð 2 bean burritos: Tortilla/Beans/Cheese/Spinach/Tomatoes & salsa or taco sauce orange Dinner Ð 5 ounces Orange Roughy or fish of choice (baked or broiled with Buttery Spread, lemon juice, seasonings) couscous asparagus tossed vegetable salad; Honey Mustard Dressing whole grain or sourdough roll frozen yogurt or ice milk with 1 cup mixed fresh berries 2 slices pineapple Snack Ð graham crackers with almond or peanut butter; apple or other juice DAY 5 Breakfast Ð Cheese toast: 2 slices whole grain bread; 2 tomato slices; Cheese Slices (top toasted bread with tomato and cheese slice, broil until cheese is melted) melon tea Lunch - Salad: 3 cups lettuce (green leaf or romaine), 4 ounces canned salmon, 1/2 cup mandarin orange slices, 2 tablespoons almond slivers, 2 tablespoons reduced-calorie dressing; 1 ounce whole grain crackers; no-calorie beverage Dinner Ð 3-4 oz extra lean ground beef or ground turkey cheeseburger burger; 1 whole grain bun; Cheese slice; lettuce; tomato slices; red onion slice; mayo baked potato baked beans baby carrots Snack Ð yogurt; blueberries or berries ginger snaps DAY 6 Breakfast Ð Carrot Cake Muffin egg, boiled or poached milk tomato or vegetable juice Lunch Ð turkey breast Cheese Slice mayonnaise tomato slices; lettuce (another option is a 6Ó turkey sub); pretzels or reduced-fat chips grapes Dinner Ð Eggplant Parmesan atop 1 cup cooked pasta; 2 cups tossed vegetable salad; salad dressing; 1 slice Italian bread; Buttery Spread; 1 cup assorted citrus fruit Snack Ð 1 Smart Carrot Cake Muffin Buttery Spread tea DAY 7 Breakfast Ð 2 slices French toast (dip 2 slices whole grain bread in beaten egg and cooked in skillet coated with Cooking Spray) Canadian bacon or other lean ham fresh berries milk Lunch Ð lentil vegetable soup whole grain roll or 1 ounce whole grain crackers cottage cheese pineapple slices Dinner Ð 4-5 ounces salmon, baked or broiled with Buttery Spread and seasonings brown or wild rice cabbage, steamed fresh spinach with 1 tablespoon slivered almonds and 1/4 cup cherry tomatoes Honey Poppy Seed Salad Dressing 1 whole grain or sourdough roll; Buttery Spread; sherbet Snack Ð Popcorn See more progress on: create a three-week meal plan