Day | Meal Time | Main Dish | Side Dish/ Beverage | Dessert |
|---|
Monday | Breakfast 8:00 AM | Whole grain oatmeal with bananas, almonds, and honey | Low-fat Greek yogurt | - |
| Lunch 12:00 PM | Grilled chicken breast with quinoa and broccoli | Mixed green salad with balsamic vinaigrette | - |
| Snack 3:00 PM | Carrot sticks with hummus | - | - |
| Dinner 7:00 PM | Baked salmon with sweet potatoes and asparagus | Whole grain dinner roll | Mixed berry salad with Greek yogurt |
Tuesday | Breakfast 8:00 AM | Spinach and feta omelet | Whole wheat toast | - |
| Lunch 12:00 PM | Lentil soup with whole grain crackers | Garden salad with light vinaigrette | - |
| Snack 3:00 PM | Mixed nuts | - | - |
| Dinner 7:00 PM | Turkey chili with cornbread and green beans | - | Sliced mango |
Wednesday | Breakfast 8:00 AM | Avocado toast with poached eggs | Greek yogurt with honey and berries | - |
| Lunch 12:00 PM | Tofu stir-fry with brown rice and vegetables | Asian slaw with sesame dressing | - |
| Snack 3:00 PM | Rice cakes with almond butter | - | - |
| Dinner 7:00 PM | Baked tilapia with quinoa and Brussels sprouts | Whole grain dinner roll | Sliced watermelon |
Thursday | Breakfast 8:00 AM | Greek yogurt parfait with granola and berries | Whole grain banana muffin | - |
| Lunch 12:00 PM | Chickpea salad with pita bread and clementine | - | - |
| Snack 3:00 PM | Cottage cheese with peaches | - | - |
| Dinner 7:00 PM | Grilled shrimp skewers with tabbouleh and zucchini | Whole grain garlic bread | Mixed fruit salad |
Friday | Breakfast 8:00 AM | Whole grain pancakes with berries and turkey sausage | Skim milk | - |
| Lunch 12:00 PM | Turkey and avocado wrap with baby carrots | Kiwi fruit | - |
| Snack 3:00 PM | Popcorn with nutritional yeast | - | - |
| Dinner 7:00 PM | Baked chicken with sweet potato mash and broccoli | Whole grain dinner roll | Berry spinach salad with vinaigrette |
Saturday | Breakfast 8:00 AM | Veggie and cheese omelet with English muffin | Banana | - |
| Lunch 12:00 PM | Quinoa salad with tortilla chips and grapes | - | - |
| Snack 3:00 PM | Greek yogurt with honey | - | - |
| Dinner 7:00 PM | Grilled steak with roasted potatoes and green beans | Whole grain garlic bread | Mixed berry salad with Greek yogurt |
Sunday | Breakfast 8:00 AM | Almond butter toast with strawberries and eggs | Orange juice | - |
| Lunch 12:00 PM | Vegetable and lentil soup with bread and peaches | - | - |
| Snack 3:00 PM | Celery sticks with peanut butter | - | - |
| Dinner 7:00 PM | Grilled salmon with quinoa and asparagus | Whole grain dinner roll | Mixed fruit salad with Greek yogurt |
