Day 1
4 Red 3 Green 2 Purple 2 Yellow 1Blue 1 Orange
Breakfast (Spinach and cheese omelette): one cup spinach, one ounce cheese, 2 large eggs, ½ one bran muffin, ½ Cup Berries (460 Cal.) 1 Green 1 Red 1 Blue 1Yellow 1/2 Purple
Snack: 1/2 cup melon, 1 cup low-fat cottage cheese (150 Cal.) 1/2 Purple 1 Red
Lunch(Honey mustard chicken pita with cucumber salad): 4 oz grilled sliced chicken, one whole grain pita, ½ cup baby spinach, ½ cups sliced cucumber, 2 tsp. honey, one tbsp. Dijon mustard, one tbsp. olive oil, one tbsp. vinegar, pepper. (400 Cal.) 1 Red 1 Green 1 Orange
Afternoon snack: Apple (53 Cal.) 1 Purple
Dinner:medium baked sweet potato with two tbsp. greek yogurt, grilled fillet mignon, 1 cup steamed vegetables. (450 Cal.) 1 Red 1 Green 1 Yellow
Day 2
3 Green 4 Red 2 Purple 1 Blue 1 Yellow
Breakfast:two turkey sausages, ½ cup cooked oatmeal, two tbsp. and 1/2 grapefruit. (400 Cal.) 1 Yellow 1 Red
1/2 Purple
Snack:one apple (sliced), with two tsp. peanut butter. (280 Cal.) 1 Purple 2 tsp.
Lunch:Tuna salad; 4 oz. chunk light tuna, 4 stalks celery, ½ Cup cup sliced cucumber, 1 cup spinach 2 tbsp. lemon juice, one tsp. olive oil, salt and pepper. (400 Cal.) 1 Red
2 Green 1 tsp
Snack:Cup frozen greek yogurt, ½ cup frozen berries, 2 tbsp walnuts. (210 Cal.) 1 Red 1/2 purple 1 blue
Dinner:1/2 cup brown rice, marinated and grilled shrimp
one cup broccoli (steamed). (510 Cal.) 1 Yellow 1 Red
1 Green
Day 3
3 Green 4 Red 2 Yellow 1Blue 2 Purple
Breakfast: three slices turkey bacon, 2 poached egg, one 4 oz orange juice. (286 Cal.) 2 Red 1 Purple
Snack: non-fat raspberry Greek yogurt. (120 Cal.)
1/2 Purple 1 Red
Lunch: 4 ounces rotisserie chicken breast, 5 ounces baked sweet potato, 1 cup steamed broccoli. (390 Cal.) 1 Red
1 Yellow 1 Green
Snack: 4 stalks celery ¼ cup hummus. (450 Cal.)
1 Green 1 Blue
Dinner: Ginger-Honey Pork Tenderloin, wilted Spinach
with pine nuts and raisins, 1/2 cup steamed brown rice,
½ orange (554 Cal.) 1 Red 1 Green 1 Yellow ½ Purple
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