6 Weeks “To a New You” Food Guide
6 Weeks “To a New You” Food Guide
WEEK 2
Day
1
• 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 low fat yogurt (60 cals or
less)
• 10 peanuts
Day
2
• 1 banana
• 1 cup oatmeal with 1 tbs.
honey
• 1/2 cup low fat milk or milk
alternative
• 1 1/2 cups fresh strawberries
Tuna Sandwich
• 2 slices 7-grain bread with
• 1/2 cup water-packed tuna
• 1 tbs. reduced-calorie
mayonnaise and chopped
celery, onion, lettuce and
tomato slices
• 3/4 cup broccoli
• 1 carrot cut into strips
• 1 cup low fat yogurt
• 1 1/2 cups spaghetti or other
pasta:
• 3 oz. 90% lean ground beef,
cooked and drained
• 1/2 cup spaghetti sauce
• 2 tbs. Parmesan cheese
• sautéed mushrooms, onion,
and 3/4 cup zucchini
• 1/2 cup spinach, steamed
• 1 small green salad
• 1 ora n ge
Day
3
• 1 apple, sliced
• 1 whole-wheat English
muffin with 2 tbs. honey
• 1 handful almonds
• 1 cup vegetable soup
• 1 whole-wheat bagel with
2 oz. cheese
• 1 raw carrot cut into sticks
• 2 cups melon of choice
• 4 oz. lean beef tenderloin
• 3/4 cup zucchini, steamed
• 3/4 cup yellow squash,
steamed
• 1 lg. spinach salad with
• 1 small tomato, shredded
cabbage, carrots, beets, and
cucumber and 2 tbs. Dressing
• 1 plum or other small fruit
Day
4
• 1/2 grapefruit
• 1 whole-wheat bagel
• 1 apple
• 2 oz. almonds
• 1 small baked potato
topped with
• 1/2 cup low-fat cottage
cheese
• 1 large romaine salad with
• 1 tomato, sliced
• 2 tbs. dressing
• 1 cup steamed veggies,
your choice
• 1 apple
• 1 pear
• 4 oz. broiled fish with lemon
• 3/4 cup broccoli or Brussels
sprouts, steamed
• 1 1/2 cups green salad with
shredded red cabbage, carrots,
cucumber, 1 small sliced
tomato
• 2 tbs. dressing
• 1 pear or plum
7
8
