WEEK 1 

MONDAY

Breakfast

Blueberry Oatmeal

1/2 cup dry oatmeal

1 cup LF milk

1 cup blueberries

Top with 1/2 oz walnuts

 

Lunch

Mediterranean Bowl 

1/2 c each diced tomato + cucumber

1/4 cup diced red onion

3 oz grilled chicken

2 cup lettuce

2 tbsp hummus

1 flatbread

AM Snack 

1 apple

1 tbsp PB

PM Snack

1 cup celery sticks

1/4 cup hummus

TUESDAY

Breakfast

Greek Scramble

2 eggs

1 cup spinach

1/2 cup tomatoes

1,5 oz feta cheese

2 slices of w.w toast

Lunch

Lemon Baked Salmon

3 oz baked salmon

1 tsp olive oil

sliced lemon & dill

1 c herb roasted potatoes

1 c roasted green beans

AM Snack 

1 cup strawberries

1/2 cup Greek Yogurt

 

PM Snack

1 cup red bell pepper

1,5 oz LF cheese

WEDNESDAY

Breakfast

Blueberry Oatmeal

1/2 cup dry oatmeal

1 cup LF milk

1 cup blueberries

Top with 1/2 oz walnuts

Lunch

Caprese Panini / Wrap - Press between whole wheat flatbread 

1,5 oz mozzarella cheese

1 c spinach

1/2 c sliced tomato

1/4 c basil

1 tsp balsamic vinegar

AM Snack 

1 cup blueberries + 1/2 oz walnuts

 

PM Snack

3 cups popped popcorn

1,5 oz LF cheese

THURSDAY

Breakfast

PB & Berry Parfait

1 cup LF Greek Yoghurt

1 cup strawberries

1 oz toasted oatmeal

1 tbsp peanut butter

Lunch

Waldorf Chicken Salad 

Mix chix salad with 2 tbsp Greek Yogurt

1 tsp mayo

3 oz diced chicken

1/8 c raisins

1/2 c chopped celery

1/4 c diced apple

1/2 oz walnuts

top on 2 c spinach 

AM Snack 

1 cup blueberries + 1/2 oz walnuts

 

PM Snack

3 cups popped popcorn

1,5 oz LF cheese

FRIDAY

Breakfast

Greek Scramble

2 eggs

1 cup spinach

1/2 cup tomatoes

1,5 oz feta cheese

2 slices of w.w toast

Lunch

Coconut Curry Chicken 

3 oz chicken cooked in a coconut curry sauce served with 

1 cup brown rice 

1 cup of steamed broccoli

 

AM Snack 

1 cup blueberries

1/2 c Greek Yogurt

PM Snack

1 cup red bell pepper

1/4 c hummus

 

PM Snack

1 cup red bell pepper

1/4 c hummus

SATURDAY

Breakfast

PB & Berry Parfait

1 cup LF Greek Yoghurt

1 cup strawberries

1 oz toasted oatmeal

1 tbsp peanut butter 

Lunch

Lunch

Shrimp Stir Fry

Take: 

3 oz shrimp 

1 c diced red bell pepper

1 c asparagus 

 

and stir fry them in: 

1 tsp olive oil

1 tbsp soy sauce

1 tbsp brown sugar 

 

Serve it with:

1 c quinoa 

Snacks

 

AM Snack 

1 apple

1/2 oz walnuts

 

PM Snack

1 cup celery sticks

1,5 oz LF cheese

SUNDAY

Breakfast

Greek Scramble

 

2 eggs

1 cup spinach

1/2 cup tomatoes

1,5 oz feta cheese

2 slices of w.w toast

Lunch

Flatbread pizza

 

1 flatbread

1/4 c sauce

1,5 oz cheese

optional vegetables

 

AM Snack 

1 apple

1 tbsp PB

 

PM Snack

3 c popcorn

1/2 oz walnuts

 
 
 
 
 
 
 

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