6 Weeks “To a New You” Food Guide
6 Weeks “To a New You” Food Guide
WEEK 2
Day
5
• 1/2 cup calcium-fortified
orange juice
• 1 or 2 scrambled eggs
• 1 slice 7-grain bread toast
• 1 fresh peach
• 1 pear
Turkey Salad:
• 2 cups mixed green salad with
• 3/4 cup raw broccoli and
cauliflower
• 1 tomato, sliced
• 4 oz. turkey sliced, 2 oz.
ham, sliced
• 1/4 cup chopped onion
• 2-3 tbs. low fat dressing
• 1 cup low fat yogurt
• 4 oz. skinless chicken breast,
grilled
• 1/2 cup carrots, steamed
• 1/2 cup green beans or
broccoli, steamed
• 1 small baked sweet potato
• 1 sliced tomato, 1 tbs.
dressing
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
Day
6
• 1/2 cup calcium-fortified
orange juice
• 2 slices 7-grain bread toasted
with 1 tbs. butter each
• 1 apple
• 1/2 cup low fat cottage
cheese
Sandwich
• 2 slices 7-grain bread with
• 2 oz. turkey or chicken breast
• 1 tbs. mayonnaise
• lettuce, tomato slices
• 3/4 cup coleslaw
• 1 1/2 cups grapes
• 6 oz. baked seafood
• 2 cups broccoli, carrots,
or other veggies
• Stir-fried with 1 tbs.
olive oil
• Mixed green salad with
1 tbs. Italian dressing
• 1 ora n ge
Day
7
• 1/2 cup V-8 or tomato juice
• 1 or 2 scrambled eggs
• 1 slice toasted 7-grain bread
• 1 cup fresh strawberries
• 1 peach
Chicken Breast
• 4 oz. roasted, skinless
chicken breast
• 3/4 cup coleslaw
• combine shredded carrot,
1/2 cup red cabbage,
• 1/2 cup green cabbage,
• 1 tbs. mayonnaise,
• 1 tbs. plain yogurt, 1/4 tbs.
dill, and 1/2 tbs. salt
• 1 cup yogurt
• 3/4 cup fresh pineapple
chunks
Taco Salad
• 3 oz. ground turkey breast
or ground beef, cooked
• 1/4 cup pinto or kidney beans
• 1 oz. grated cheese, 3 tbs.
picante sauce
• 1 tomato, sliced,
1 cup lettuce
• 1 cup raw (or quickly
steamed) veggies (green
pepper, carrots, red onions,
mushrooms
• 1 plum or other small fruit
9
10
