Day 1 Breakfast Cereal - 1 cup Cheerios (or 1 ounce of a similar cold cereal) with 1/2 cup non fat milk Fruit - 1 medium banana, sliced Toast - 1 slice whole wheat toast (or similar whole grain bread) spread with 1 tablespoon low sugar preserve Lunch Sandwich - 1 whole wheat pita pocket stuffed with 1/2 skinless, boneless, grilled chicken breast, cubed; 1/2 small red or green pepper, chopped; 1/2 medium tomato, chopped; sliced red onion; lots of sprouts and chopped lettuce. Top with 2 tablespoons of your favorite nonfat dressing Fruit - 1 medium apple (or 1 medium piece of fruit - your choice) Snack 1 Snack - Make a selection from our list of 100 calorie (approximately) snack foods Dinner Salmon - 3 ounces of grilled salmon (or 3 ounces of any fish suitable for grilling - tuna, swordfish, halibut, etc.) Baked potato - 1 small baked potato topped with 2 tablespoons of low fat sour cream and 1 tablespoon chopped chives Mixed vegetables - 1 cup grilled or oven roasted vegetables (i.e., green and red peppers, squash, beans, carrots) Total 1165 calories (including one 100 calorie snack)

Day 2 Breakfast Waffles - 2 Aunt Jemima lowfat waffles (or substitute another brand where two waffles equal about 260 calories), toasted and topped with 1/4 cup lite syrup Fruit - 1/4 medium cantaloupe melon (or 1 medium piece of fruit or 1/2 banana) Lunch Soup - 1 cup Black Bean and Pumpkin Soup (or substitute any lowfat, 100 calorie per cup soup) Salad - 2 cups mixed salad green with grated carrot, sliced tomato and cucumber, chopped red and green bell peppers. Top with 2 tablespoons of your favorite nonfat dressing. Fruit - 1 medium pear (or 1 medium piece of fruit - your choice) Snack 2 Snacks -Make a selection from our list of 100 calorie (approximately) snack foods Dinner Chicken Fajita - Use our Chicken Fajita recipe or create your own fajita using: 1/2 skinless, boneless chicken breast sliced into thin strips, sliced onion, and green and red bell peppers. Cook ingredients in a nonstick skillet, lightly sprayed with vegetable oil. Prepare and add 1 serving of Lawry's (or similar brand) Spices & Seasonings for Fajitas. Add cooked ingredients to a warm 8" flour tortilla; top with chopped tomato and lettuce and 2 tablespoons of salsa. Roll up tortilla to enclose filling. Serve with rice. Rice - 1 cup cooked long grain brown rice Total 1219 calories (including two 100 calories snacks)

Day 3 Breakfast Yogurt - 8-ounces nonfat vanilla yogurt (about 100 calories) Fruit - 1 medium banana, sliced Toast - 1 slice whole wheat toast (or similar whole grain bread)spread with 1 tablespoon low sugar preserve Lunch Bagel Sandwich - 3-ounce plain bagel spread with 2 tablespoons lowfat cream cheese and stuffed with sliced tomato, sliced cucumber, lettuce, sprouts and red onion Fruit - Bunch of grapes (about 1 cup) Snack 1 Snack - Make a selection from our list of 100 calorie (approximately) snack foods Dinner Grilled Turkey Burger - made with 3-ounces of skinless, white meat only, ground turkey. Served on a small whole wheat roll with red onion rings, 2 tablespoons ketchup, mustard and 2 tablespoons relish. Salad - 2 cups of mixed salad greens with grated carrot, broccoli and cauliflower flowerettes, sliced beets, and sprouts. Top with 2-3 tablespoons of your favorite nonfat dressing. Total 1206 calories (including one 100 calorie snack)

Day 4 Breakfast Bagel -1 small bagel (3 ounces), toasted and spread with 2 tablespoons lowfat cream cheese Fruit -1 orange, sliced (or 1 medium piece of fruit or 1/2 banana) Lunch Rice and Bean Burrito - 1 8-inch flour tortilla stuffed with 1/3 cup cooked rice, 1/3 cup nonfat refried beans, shredded lettuce, chopped tomato and onion. Topped with 2 tablespoons of salsa. Fruit - 1 cup of mixed fresh fruit (or 1 medium piece of fruit - your choice) Snack 1 Snack - Make a selection from our list of 100 calorie (approximately) snack foods Dinner Chilean Sea Bass - Marinate 4-ounces of Chilean sea bass in 1/2 cup of roasted garlic salsa (I use Trader Joe's but any good salsa will work) for one hour. Cover with tin foil and cook for 45 minutes or until fish flakes. Mushroom and Herb Risotto - 1/4 cup (dry) Trader Joe's Mushroom and Herb Risotto (or similar brand where 1 serving equals 150 calories) Salad - 2 cups of tossed salad green with 2 tablespoons of your favorite nonfat salad dressing Total 1226 Calories (including one 100 calorie snack)

Day 5 Breakfast Omelet - made with 1/2 cup egg substitute and 1 cup of mixed vegetables (i.e., green peppers, onions, tomatoes, mushrooms, etc.) 1 slice whole wheat toast (or similar whole grain bread) spread with 1 tablespoon low sugar preserve 1/2 medium grapefruit (or a medium piece of fruit or 1/2 banana) Lunch Sandwich -Tyson's Seasoned Lemon Herb Boneless Skinless Chicken Breast, grilled (or a plain grilled boneless, skinless chicken breast) between 2 slices of your favorite whole grain bread (about 1 ounce per slice) with 1 tablespoon of non fat mayonnaise, Dijon mustard, 2 slices of tomato and lots of lettuce! Fruit - 1 medium pear (or 1 medium piece of fruit - your choice) Snack 1 Snack -Make a selection from our list of 100 calorie (approximately) snack foods Dinner Baked potato - 1 large potato topped with 2-3 tablespoons of nonfat sour cream and 1 tablespoon chopped chives (or top with 2-3 tablespoons of your favorite barbeque sauce) Soup - 1 cup of Healthy Choice Garden Vegetable soup (or substitute any lowfat, 100-120 calorie per cup of soup) Salad - 2 cups mixed salad green with 2 tablespoons of your favorite nonfat dressing Total 1208 Calories (including one 100 calorie snack)

Day 6 Breakfast Cereal - 1 cup of Wheaties (or 1 ounce of a similar cold cereal) with 1/2 cup non fat milk Toast - 1 slice whole wheat toast (or similar whole grain bread) spread with 1 tablespoon low sugar preserve Fruit - 1 orange, sliced (or a medium piece of fruit or 1/2 banana) Lunch Tuna Nosh - 3 ounces of light albacore tuna (packed in water), mixed with 2 tablespoons of nonfat mayonnaise, on 2 slices of whole grain bread (about 1 ounce per slice) with 1/4 cup sprouts, lettuce, 2 slices tomato and 2 slices red onion Fruit - 1 medium apple ( or 1 medium piece of fruit - your choice) Snack 1 SnackMake a selection from our list of 100 calorie (approximately) snack foods Dinner Chicken Stir-Fry - Heat 1/2 teaspoon of vegetable oil in a large nonstick wok or skillet. Stir-fry 1/2 skinless, boneless chicken breast sliced into thin strips (4-5 minutes, stirring constantly), add 1/4 cup sliced onions, 1.5 cups of mixed vegetables (broccoli and cauliflower flowerettes, snow peas, carrots, bean sprouts). Cook until crisp-tender (about 2 minutes). Prepare and add 1 serving of Schilling's (Lawry's or similar brand or create your own) Stir-Fry Seasoning Blend. Cook 1 minute. Serve over cooked rice. Rice - 1/2 cup cooked brown rice Total 1244 Calories (including one 100 calorie snack)

Day 7 Breakfast Egg -1 medium egg, poached Bacon -2 slices turkey bacon, grilled (1 ounce per slice) Toast -1 slice whole wheat toast (or similar whole grain bread) Fruit -1/2 cup mixed berries Lunch Sandwich - 3 ounces white meat turkey (about 3 slices) on whole wheat bread (or similar whole grain bread) with 2 tablespoons cranberry sauce, 2 slices of tomato and as much lettuce as you like! Fruit - 1 medium apple (or 1 medium piece of fruit - your choice) Snack 1 Snack - Make a selection from our list of 100 calorie (approximately) snack foods Dinner Pasta - Use our Pasta and Salmon Salad recipe or create your own pasta and vegetable dish using: 1 cup of cooked pasta, 1.5 cups of cooked vegetables and 1 cup of a lowfat marinara sauce (about 100 calories per cup). Salad - 2 cups of mixed salad greens with 2 tablespoons (your choice) nonfat dressing Total 1195 Calories (including one 100 calorie snack)

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Dave & Shelley Masters