4 Day Meal Plan

Breakfast Strawberry Nut Oatmeal 1/2 cup cooked oatmeal top w 1c cooked berries 1 tbsp pecans Lunch Salmon lettuce wraps Spread 2 tbsp avocado w 3 oz water packed salmon, diced plum tomatoes, on 2 large romaine leaves serve w 1 cup cucumber 1 pear, 1 oz almonds Veggie Burger Pita Stuff 1 multigrain pita with 1 veggie burger, chopped, and top with 1/2 c baby spinach, 2 Tbsp chopped scallions, and 4 1/8 c sliced avocado. 1 apple Chicken salad 3 oz cooked chicken 3 cups leafy greens 3 tsp vinnegrette Supper Chicken Caprese Serve 3oz grilled chicken breast with 1/2 c steamed wild rice, and tomato & cheese salad. (see recipe) 1/2 cup low fat frozen yogurt Salmon Steak Almondine 4 oz grilled wild Alaskan salmon with 2 c steamed green beans w black pepper and 2 Tbsp sliced almonds.

1/2 cup low fat greek yogurt 1 medium orange Top 1 slice sesame-sprouted whole grain bread with 2 Tbsp cashew butter and 1/8 c raisins.

1 cup grapes, 4oz milk 3/4 cup special k 1/2 cup berries 1/2 cup greek yogurt 1 oz almonds orange Warm 1/2 multigrain pita and fill evenly with 2 scrambled egg whites (1/2 c liquid egg whites makes about 1 c scrambled eggs), 1/2 c fresh baby spinach leaves, 1/4 c salsa, and 1/4 c sliced avocado fruit smoothie 1 cup fruit, 1/2 c yogurt 1/2 c oj

Pita Pizza Brush one side of 1/2 flat multigrain pita with 1 tsp olive oil, and top with 1/4 c marinara 13 slices veggie pepperoni, and 2tbsp cheese

pear Quinoa Salad w Pears, Baby Spinach, & Chick Peas in a maple vinnegrette (see recipe)

3oz BBQ Chicken Breast 1 small baked sweet potato 1 cup roasted veggies (low GI)

1/2 cup trailmix

Quinoa Salad with Pears, Baby Spinach, and Chick peas in a Maple Vinnegrette
1 cup organic quinoa Sea salt 2 good handfuls of organic baby spinach leaves, washed, drained 1 large ripe pear, washed, stemmed and cored, cut into pieces 1/2 cup chilled chick peas, rinsed, drained 2 tablespoons fresh chopped parsley Sea salt and fresh ground pepper, to taste A handful of pecans, pan toasted and salted to taste For the Maple Vinaigrette Dressing: 4 tablespoons extra virgin olive oil 3 tablespoons golden balsamic vinegar 2 tablespoons pure maple syrup Instructions: Place the quinoa in a saucepan or a rice cooker. Add 2 cups fresh water, and a pinch of sea salt.
Cover and cook on a low simmer until all the water is evaporated and the quinoa is tender- roughly 20 minutes. Fluff with a fork and dump it into a large salad bowl.

Add the baby spinach, pear, chick peas, and chopped parsley to the quinoa and fluff. Whisk together the vinaigrette, pour it over the quinoa salad and toss gently to coat. Season to taste with sea salt and ground pepper. Just before serving, add the toasted pecans and lightly combine. Makes four main course servings, six side dish servings.

Caprese or Tomato Cheese Salad:

(Toss 1 sliced plum tomato, 1/4 c Italian four-cheese blend, & 2 fresh basil leaves, then drizzle with & dust with cracked black pepper.) 1 Tbsp extra virgin olive oil and 1 Tbsp balsamic vinegar,