Day 1 Breakfast Cereal - 1 cup Oatmeal (or 1 cup of a similar hot cereal) Milk - 1/2 cup non fat milk Fruit - 1/2 cup sliced strawberries Lunch Sandwich - grilled Tyson's Lemon Herb chicken breast (4 ounces) between two slices of whole wheat bread or other whole grain bread; add 1 tablespoon of nonfat mayonnaise, 1 teaspoon of Dijon mustard, two slices of tomato, and chopped 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 Chilean Sea Bass - Use CyberDiet's Chilean Sea Bass recipe (or 4 ounces of any fish suitable for grilling - tuna, swordfish, halibut, etc.) Risotto - Trader Joe's Mushroom & Herb risotto, prepare recipe for 1/4 cup of dry mix. Asparagus - steam 6 medium asparagus spears Salad - prepare a small salad using 2 cups of chopped looseleaf lettuce; top with 2 tablespoons of your favorite nonfat salad dressing. Total 1227 calories (Including one 100 calorie snack)

Day 2 Breakfast Spinach & Sun-dried Tomato Frittata - Use CyberDiet's Spinach and Sun-dried tomato Frittata recipe. Toast - toast one slice of reduced calorie whole grain or whole wheat bread and spread with 1 tablespoon of a low sugar fruit preserve Fruit - slice one orange into 4 pieces (or 1 medium piece of fruit or 1/2 banana) Lunch Soup - 1 cup of Healthy Choice Garden Vegetable soup (or substitute any lowfat, 100 calorie per cup soup) Salad - 2 cups mixed salad greens with 1 small grated carrot, 1/2 of a medium tomato, sliced; 1/2 cup of cucumber slices, and 1/2 cup of chopped red and green bell peppers. 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 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 long grain brown rice Total 1209 calories (including one 100 calorie snack)

Day 3 Breakfast Buckwheat Pancakes - Prepare recipe for 1/2 cup dry Kruzteaz's Lowfat Buckwheat Pancake Mix, and top with fresh or frozen bluberries and nonfat vanilla yogurt. Fruit - 1/4 cup fresh or frozen, unsweetened bluberries Yogurt - 1/2 cup vanilla or your other favorite flavor of Dannon light nonfat yogurt Lunch Baked Potato with Chili - Bake a medium-sized potato until done, slice open and top with 5 ounces of Health Valley's Fat Free Chili with black beans. Salad - Prepare a salad with 2 cups chopped looseleaf lettuce, 1/2 medium tomato, chopped; 1/2 cup of sliced cucumbers (leave the skin on); and 1 small carrot sliced. Top with 2 tablespoons of your favorite nonfat salad dressing. Snack 1 Snack - Make a selection from our list of 100 calorie (approximately) snack foods Dinner Garden Penne Pasta - Use CyberDiet's recipe for Garden Penne Pasta 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 chopped romaine lettuce, topped with 2 tablespoons of your favorite nonfat Caesar salad dressing (Weight Watchers makes a good one). Total 1234 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 -1/4 of a medium fresh canteloupe or 1 cup frozen canteloupe melon balls (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) Dinner Beef Broccoli Bejing - Prepare Healthy Choice's Classic Entree Beef Broccoli Bejing. Salad - Prepare a colorful salad with lots of lettuce, 1/2 of a medium tomato, chopped; 1 small carrot, sliced; 1/2 cup of cucumber slices, and 1/2 cup chopped red or green bell pepper. Top with 2 tablespoons of your favorite nonfat salad dressing Total 1183 Calories

Day 5 Breakfast Cereal - 1 1/2 cups of Wheaties (or similar cold cereal) with 1/2 cup of nonfat milk. Toast - 1 slice Orowheat light nine-grain bread toasted (or similar whole grain bread) spread with 1 tablespoon low sugar fruit preserve Fruit - 1 banana, about 9 inches in size Lunch Caesar salad with Tuna - 3 cups of Dole's Complete Salad, Caesar Salad with Garlic Croutons and Fat Free dressing, tossed with 3 ounces light tuna (packed in water) Fruit - 1 cup sliced fresh strawberries (or 1 medium piece of fruit - your choice) Snack 2 Snacks -Make a selection from our list of 100 calorie (approximately) snack foods Dinner Ravioli - Cook 3 ounces of HomeMaid's Ravioli seasoned with chicken, just until done. Heat 1/2 cup of Classico's Roasted Garlic Pasta Sauce (or 1/2 cup of your favorite marinara sauce) and combine with the ravioli. Salad - 2 cups mixed salad greens and 1 small sliced carrot tossed with 2 tablespoons of your favorite nonfat Italian salad dressing. Bread - one small French roll (or 1 large slice of sourdough or similar bread, about 100 calories) Total 1220 Calories (including two 100 calorie snack)

Day 6 Breakfast Egg - 1 whole egg, poached. Canadian Bacon - grill two 1-ounce slices of canadian bacon Toast - 1 English muffin toasted. Fruit - 1 cup unsweetened apple juice (or 1 cup of your favorite juice, about 115 calories) Lunch Cottage Cheese & Veggies - Spoon 4 ounces of 1% fat cottage cheese on a plate, and top with 1 small carrot sliced into sticks, 1/2 of a small red or green pepper sliced, and 3 cherry tomatoes. Bread - one small French roll 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 Chicken Fajitas - Use CyberDiet's Chicken Fajitas 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 and Seasonings for Fajitas. Add cooked ingredients to a warm 8" flour tortilla; top with chopped tomato and lettuce, 2 tablespoons of salsa and 2 tablespoons of nonfat sour cream. Roll up tortilla to enclose filling. Serve with rice. Rice - 1/2 cup cooked long-grain brown rice. Salad - 2 cups mixed salad greens with 2 tablespoons of Red Wine Herb Vinaigrette dressing ( or your favorite nonfat salad dressing). Total 1221 Calories (including one 100 calorie snack)

Day 7 Breakfast Muffin -1 muffin from CyberDiet's Lemon Blueberry Oatmeal Muffin recipe. Yogurt -1 cup Dannon light vanilla yogurt (or a similar Dannon light flavor) Fruit -1/2 cup mixed berries Lunch Macaroni & Cheese- 1/2 cup of prepared Fantastic Food's Cheddar Cheese Pasta side dish. Salad - 2 cups of mixed salad greens with 1 small sliced carrot, 1/2 cup of broccoli flowerettes, 1/4 cup cauliflower, 1/4 cup sliced beets (no salt added), and lots of sprouts. Toss with 2 tablespoons of your favorite nonfat Italian 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 Albacore BBQ- Use CyberDiet's Albacore BBQ recipe. Serve with 2/3 cup of frozen mixed vegetables. Salad - 1 1/2 cups of Dole's Complete Caesar Salad with Garlic Croutons and Fat Free dressing. Total 1260 Calories (including two 100 calorie snack)

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Dave & Shelley Masters