WEEK 6
Day
1
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 1 low fat yogurt (60 cals)
• 10 almonds
Turkey Salad
• 4 oz deli turkey
• 2 cups mixed green salad
with
• 3/4 cup broccoli and
cauliflower
• 1 TBS fat-free dressing
• 4 WASA crackers
• 1 apple
Taco Salad
• 4 oz lean ground turkey
• 1/4 cup pinto beans
• 2 oz low fat grated cheese
• tomato and lettuce shredded
• 1 corn tortilla
• 1 low fat chocolate pudding
Day
2
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 1 small apple
• 1 TBS all natural peanut
butter
Tuna Sandwich
• 2 slices whole wheat bread
• 1/2 cup water packed tuna
• 1 tsp reduced fat mayo with
chopped onion, relish and
mustard
• 1 tomato
• 1 orange
Chicken Kabob
Cut in pieces and put on
skewer:
• 5 oz chicken
1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
(Grill or bake)
• 1 low fat yo g u rt (60 cals)
Day
3
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 6 strawberries
• 1/2 cup 1% cottage cheese
Chicken Pita Sandwich
• 4 oz chicken breast baked,
broiled, or grilled
• 1 whole-wheat pita
• 5 leaves romaine
• 1 tsp Dijon mustard
• 6 strawberries
• 2 oz low-fat cheese
Baked Seafood
• 6 oz baked seafood
• 1 cup broccoli, carrots, and
other veggies
• stir fry with 1 TBS olive oil
• 1 cup salad
• 2 TBS light dressing
• 2 cups watermelon or 1 slice
Day
4
• 1 whole-wheat tortilla
• 4 egg whites
• 1/4 cup salsa
• 1 low fat yogurt (60 cals)
• 10 almonds
Turkey Sandwich
• 4 oz deli turkey
• 2 oz low fat cheese
• lettuce and tomato
• 1 TBS fat-free mayo
• 2 slices whole wheat bread
• 2 TBS low-fat peanut butter
• 1 apple
Chicken Kabob
Cut in pieces and put on
skewer:
• 5 oz chicken
1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
(Grill or bake)
• 1 orange
6 Weeks “To a New You” Food Guide
6 Weeks “To a New You” Food Guide
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