6 Weeks “To a New You” Food Guide
6 Weeks “To a New You” Food Guide
WEEK 3
Day
1
• 6 egg whites
• 1 slice whole wheat toast
(3 grams or more)
• 1 tsp light margarine
• 1 peach or plum
Burrito
• 1 whole wheat tortilla
• 1/2 cup black beans
• 1/2 cup fresh salsa
• 2 oz low fat cheese
• 1 banana (small)
Chicken Breast
• 4 oz skinless boneless
chicken breast baked with
seasoning
• 1 cup green beans with
olive oil spray
• 1 cup salad
• 2 TBS light dressing
• 1 low fat yogurt (60 cals or
less)
• 10 peanuts
Day
2
• 1 cup cooked oatmeal
• 1/2 cup skim milk
• 2 TBS raisins
• 1 small apple
• 1 TBS all natural peanut
butter
High-fiber Pasta
• 1 cup cooked whole
wheat pasta
• 2 TBS grated parmesan
cheese
• 1 cup cooked spinach
• 1/2 cup 1% cottage cheese
• 10 almonds
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
• 15 gra p e s
Day
3
• 3/4 cup shredded wheat or
high fiber cereal (5 grams or
more)
• 1/2 cup skim milk
• 2 oz low-fat cheese
or 2 string cheese
Chicken Kabob
Cut in pieces and put on
skewer:
• 4 oz chicken
• 1 small green pepper
• 5 cherry tomatoes
• 3 large mushrooms
• 1 orange
Chicken Kabob
Cut in pieces and put on
skewer:
• 4 oz chicken
• 1 small green pepper
and onion
• 1 cup broccoli steamed
• 1 tomato sliced
• 1 plum or other small fruit
Day
4
• 6 egg whites
• 1 slice whole wheat toast
• 1 tsp light margarine
• 1 low fat yogurt (60 cals)
• 10 almonds
Ham or Turkey Sandwich
• 1 whole wheat pita
• 3 oz lean ham or turkey
• 1 tsp Dijon mustard
• 5 leaves romaine
• 1 small apple
• 1 TBS all natural peanut
butter
Broiled Fish
• 4 oz fish (any kind) with
seasoning
• 1 small baked potato
(baseball size)
• 1 cup salad
• 2 TBS fat-free dressing
• 2 TBS low fat sour cream
• 1 ora n ge
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