Week 1:

Day 1:

Breakfast: scrambled eggs

Lunch: Tuna patty with salsa

Snack:

Apple with almond butter

Dinner:

cheesy burrito skillet

Ingredients:
2 teaspoons of extra virgin olive oil, 1 onion diced, 1 pound ground turkey, 1 tablespoon chili
powder, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder, 1/4 teaspoon dried oregano,
1/2 teaspoon cumin, 1/2 teaspoon salt, 1/4 teaspoon paprika, 1 can reduced sodium red kidney
beans, drained and rinsed, 1 cup chunky salsa, 1 cup water, 3/4 reduced-fat 4 cheese Mexican
shredded cheese, brown rice

optional: diced avocado, diced tomato, sour cream, guacamole

Instructions:

Heat a larges skillet over medium-high heat, add the oil and onion cooking the onion for 2-3
minutes, add the turkey, breaking it up with a wooden spoon as it cooks, when the meat is
fully cooked add the chili powder, onion powder, oregano, cumin, salt, garlic powder, and
paprika stirring it all together with the meat. reduce the heat to medium - low and add the
beans salsa and water, stirring everything together and cooking at a low simmer for 4-5
minutes, remove skillet from heat add the cheese over the top let stand for 5 minutes until
cheese melts. top with optional toppings.

Day 2:

Breakfast - Berry and yoghurt breakfast bruschetta

Ingredients:
7 oz low fat plain yogurt, 2 teaspoons of honey, 1/4 teaspoon pure vanilla extract, 6 oz frozen
mixed berries, 2 teaspoons finely chopped fresh basil, 2 slices whole grain bread

Instructions:
place the yoghurt, honey, and vanilla in small bowl and mix until well combined. Place the
berried in a.small bowl lightly mash with a fork. add the basil and stir to combine. toast the bread
to your liking. spread yogurt mixture on bread and top with berry mixture.

Lunch: Zucchini noodles with cherry tomatoes.

Ingredients:
Zucchini, cherry tomatoes, garlic, olive oil

instructions:
Spiralize zucchini, olive oil in pan, add garlic, add zucchini, add tomatoes, fry until cooked

Snack: rice cracker with sun-dried tomatoes and low fat ricotta

Dinner: Chicken stir fry

Ingredients:
4 1/4 oz brown rice,
3 teaspoons sesame oil,
6 oz chicken strips
1/2 small brown onion sliced
1/2 medium red bell pepper
2 oz baby corn
4 3/4 broccoli
2 garlic cloves crushed 2 tablespoons oyster sauce
2 1/2 tablespoons of sal reduced soy sauce
1 tablespoon sesame seeds

Instructions:
boil rice, once done put off to the side, heat large pan (wok) add oil, add chicken cook for 1 -2
minutes or until browned, and just cooked. transfer to plate and set aside to rest, add onion, bell
pepper, baby corn, broccoli, and garlic, stir fry for 2 minutes, add 1 tablespoon of water and
cook cover for 30 -60 seconds, until veggies are tender-crisp. add oyster sauce and soy sauce,
toss until well combined add sesame seeds, and chicken and cook for 1 minute. serve with rice.

Day 3:

Breakfast: spinach and feta breakfast muffin

Ingredients:
2 large handfuls of baby spinach leaves chopped
1 oz salt reduced low fat feta cheese crumbled
5 oz of whole wheat flour
1 teaspoon baking powder
Pinch of paprika
4 large eggs
1/2 cup low fat milk
Sea salt pepper
chopped tomatoes

Preheat oven to 350 and place 6 cupcake lines in a 6 cup muffin tin. Lightly spray the liners with
oil spray. Place the spinach, tomato and feta in each cupcake liner. Sift the flour, baking and
paprika over a large mixing bowl and stir until well combined. Whisk the eggs, milk, salt, and
pepper together in a mixing bowl. add egg mixture to flower mixture. spoon batter evenly into
cupcake liners. Bake in oven for 15-20 minutes or until firm and golden. Let cool for 2 minutes.
keep uneaten muffins in fridge for up to 5 days.

Lunch: Turkey Taco salad

Ingredients:

chopped turkey
Shredded lettuce
1/4 red onion thinly sliced
2 tablespoons tinned corn kernels, drained and rinsed
garlic powder
onion powder
chili powder
5 1/4 tinned kidney beans, drained and rinsed
1 3/4 low fat sour cream

Dressing ingredients:
1 tablespoon chopped fresh cilantro
2 teaspoons lime juice
1/2 teaspoon honey

Instructions:
Cook turkey meat, add garlic powder, onion powder, chili powder, once meat is cooked, add
corn, beans, cook until warm. Then add to salad. top with dressing and sour cream

Snack:
pear

Dinner: Grilled Vegetable Rigatoni

Ingredients:
kosher salt
1 lb. rigatoni rigate
2 green zucchini, cut into 1/4" diagonal slices
1 large eggplant, cut into 1/4" rounds
Freshly ground black pepper
extra-virgin olive oil
3 c. marinara sauce
1/4 c. chopped parsley
Instructions:
1 Bring an 8 quart stock pot of water to a boil and generously season with salt.
Cook pasta according to al dente package directions. Drain pasta.
2 Meanwhile, preheat BBQ over medium-high heat. In a rimmed sheet pan lay out
zucchini and eggplant slices. Season with salt and black pepper. Drizzle with
olive oil and massage gently. Place vegetables in a single layer and grill until
charred on both sides, about 2 minutes per side.
3 Place the 8 quart pot over medium heat and add marinara sauce; stir until
warmed through. Toss together with pasta, grilled vegetables and parsley.
4 Serve immediately.

Day 4:

Breakfast - tropical smoothie bowl

Ingredients:

4 3/4 oz pineapple chopped

1/2 medium banana chopped
1 small handful kale
7 oz low fat plane yogurt
1/2 cup low fat milk

Toppings:
1/4 cup natural muesli
1/4 medium banana sliced
1 teaspoon chia seeds
2 teaspoons shredded coconut

Instructions:
place the pineapple banana, kale, yogurt, and milk in blender. Blend until smooth. serve in bowl
with toppings.

Lunch: chicken and roasted veggies

Ingredients:
2 medium chicken breasts, boneless cut into 1/2 inch pieces
1 cup broccoli
1 small red onion chopped
1 cup grape tomatos
1 medium zucchini chopped
2 gloves of garlic minced
1 tablespoon Italian seasoning
1 teaspoon of salt
1/2 teaspoon black pepper
1/2 teaspoon paprika
2 tablespoons olive oil

Instructions:

Pre heat oven to 450. line baking sheet with aluminum foil. place chicken and veggies in
the baking dish. Sprinkle all spices and garlic evenly over the chicken and veggies.
drizzle with olive oil. bake for 15-20 minutes or until veggies are charred and chicken is
tender. can keep in fridge for up to 5 days.

Snack: rice crackers with Tzatziki sauce

Dinner: Turkey chilli

Ingredients:
2 teaspoons olive oil
1 yellow onion chopped
3 garlic cloves minced
1 medium red bell pepper chopped
1 pound extra lean turkey meat
4 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1/2 teaspoon salt
1 can diced tomatoes
1 1/4 cups chicken broth

Instructions:

1 Place oil in a large pot and place over medium high heat. Add in onion, garlic and
red pepper and saute for 5-7 minutes, stirring frequently. Next add in ground
turkey and break up the meat; cooking until no longer pink. Next add in chili
powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
2 Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then
reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come
together. Taste and adjust seasonings and salt as necessary. Garnish with
anything you'd like.
3 Makes 6 servings, about 1 1/2 cups each.

Day 5:

Breakfast: Stewed apple overnight oats

Ingredients:
1/2 medium apple cored and cut into bite size pieces
Lemon juice
1/4 teaspoon ground cinnamon
2 oz rolled oats
1/2 cup almond milk
1 1/4 oz low - fat plain yoghurt
3 teaspoons chia seeds

Ingredients:
heat a small saucepan over medium heat. Add the apple, lemon juice, cinnamon,
and 1 tablespoon of water and cook, covered for 4 minutes or until the apple is
soft, stirring occasionally, set aside to cool.
place the oats, milk, yoghurt, cooked apple and chia seeds in a bowl and mix until well
combined
pour the oat mixture into a bowl or jar. cover with plastic wrap and place in the refrigerator to
chill overnight.
To serve stir the overnight oats and dust with cinnamon if desired.

Lunch: Tuna wrap

Ingredients:

Tuna fish
Lemon
Arugula
Tomato
whole wheat wrap

Instructions:
Mix tuna and lemon. Chop tomatoes. Put arugula, tuna and tomatoes on wrap

Snack: Oatmeal energy bites

1 cup rolled oats

1/2 cup almond butter (or substitute peanut butter)
1/2 cup chocolate chips
1/3 cup raw honey

Instructions:
In a large bowl, mix all ingredients together. Roll out teaspoon sized balls and place on
a baking sheet covered with parchment paper. Freeze until set about one hour. Enjoy
and keep leftovers in a Ziploc bagin fridge or freezer. Makes about 20-24 energy bites.

Dinner: Fish Tacos

Ingredients:
1 pound of tilapia fillets a different variety of mild white fish will also work
2 teaspoons olive oil
 11/2 teaspoons chili powder
salt and pepper to taste
1 cup of shredded purple cabbage
1 avocado thinly sliced
1 cup of finely diced tropical fruit such as mango, pineapple, papaya or a
combination
1/4 cup finely diced red bell pepper
2 tablespoons finely chopped cilantro
the juice of 1 lime
6 corn tortillas (whole wheat)

Instructions:
1 Heat the oil in a pan over medium high heat. Season the tilapia with the chili
powder and salt and pepper to taste.
2 Place the fish in the pan and cook for 3-4 minutes on each side or until just
cooked through.
3 While the fish is cooking, in a medium bowl combine the tropical fruit, red bell
pepper, cilantro, lime juice and salt to taste.
4 To assemble the tacos: divide the cabbage evenly between 6 corn tortillas. Break
up the fish into large pieces and add it on top of the cabbage. Finish the tacos
with the tropical salsa and avocado slices then serve immediately.

Day: 6

Breakfast: Red Velvet Smooth Bowl

Ingredients :
3 Medjool dates pitted
4 1/2 strawberries
1/2 small beetroot peeled and chopped
1 tablespoon of raw cacao
7 oz plain low fat yoghurt
1/2 cup low fat milk
toppings:
1 oz natural muesli
2 teaspoons chia seeds
1 tablespoon raw cacao nibs

Instructions:

Place the dates in a heatproof bowl, cover with boiling water and let soak for 30 min to
soften. Place the dates, strawberries, beetroot, cacao powder, yogurt, and milk in
blender and blend until smooth. Pour into bowl and add toppings.

Lunch: Tomato soup

Snack: peach smoothie

Ingredients:
1 Peach
3 1/2 oz of low fat yogurt
1 cup of almond milk

Dinner: Lemon chicken and asparagus

Ingredients:

4 boneless skinless chicken breasts pounded to even thickness, OR 6-8

boneless skinless chicken thighs (see note)
1 large bundle of asparagus spears (about 1 pound)
1 lemons, divided
1 teaspoon minced garlic
3 tablespoons butter, melted
1 teaspoons Italian seasoning
salt and pepper to taste

Instructions:

Lay four 12x12 inch squares of foil out on a flat surface. Place one chicken
breasts (or 1-2 thighs) in the middle of each piece of foil.

Trim the flat end of the asparagus at 1-2 inches from the end and discard. Cut
the remaining spears in half and divided them between the foil packs.

Thinly slice one of the lemons and divide the slices between the foil packs,
tucking the slices in, around, and between the chicken and asparagus.

Stir together butter, garlic, juice of the remaining lemon, and Italian seasoning.
Brush over chicken and asparagus. Sprinkle with salt and pepper to taste.

Fold the foil over the chicken and asparagus to close o the pack, pinch the
ends together so the pack stays closed.

Grill over medium-high heat for 7-9 minutes on each side OR bake at 400 for
15-20 minutes or until chicken is cooked through and asparagus is tender. Serve
immediately.

Notes Chicken thighs tend to be smaller than most chicken breasts so if you are going
to use thighs, use 1-2 depending on the size of the thigh - for smaller, you'll probably
want two in a single foil pack, if they are larger you could get away with using one in a
foil pack. Just remember each pack is for one person so you want as much chicken as
will fill that person!

Day 7:

Breakfast: Super green eggs

Ingredients:
Oil spray
1/4 zucchini grated
1 small handful baby spinach
2 large eggs
cherry tomatoes
2 slices of whole wheat bread
Avocado

Instructions:
Cook vegetables, add eggs and serve. Spread avocado on bread

Thai citrus Chicken Salad

Ingredients: 1 chicken breast cubed, 1 clove of garlic minced, 1 1/2 cup Napa cabbage
shredded, 1 cup red cabbage shredded, 1 cup papaya cut into matchsticks, 1 cup carrots
shredded, 1/2 cup daikon shredded, 1/4 green onion minced, 1/4 cup cilantro chopped, 1
tablespoon olive oil, salt, pepper, 1/2 lime cut into wedges

for the dressing: 1 tablespoon fresh lime juice, 1 tablespoon soy sauce, 1 tablespoon fish sauce,
1 tablespoon rice vinegar, 1.2 teaspoon olive oil, 2 cloves of garlic minced, 1/2 jalapeo,

Instructions:
sprinkle cubed chicken breast with salt and pepper and add minced garlic, set aside. over
medium-high heat, heat a skillet or pan and add olive oil. Cook chicken breast. Remove from
pan, squeeze lime on chicken. In a large bowl mix rest of salad ingredients. Combine all salad
dressing ingredients. Pour dressing into blender and blend until emulsified. Add chicken and
dressing to salad and mix.

Snack: Edname

Dinner: Salmon with summer salsa

Ingredients:
4 1/4 brown rice
1 1/2 tomato finely chopped
Mango chopped
1/2 red onion finely diced
Fine chopped fresh chives
Finely chopped fresh dill
juice of 1 lime
salmon filet
3 1/2 oz avocado finely diced

Instructions
Cook rice. In bowl place tomato, onion, mango. avocado, chives, dill, and lime juice. toss gently.
heat a medium non stick fry pan over medium heat and spray lightly with oil spray. Add the
salmon and cook for 7-10 minutes or until cooked. Serve on top of rice with salsa on top.

Day 6:

Eggs with avocado and feta

Ingredients: 1 avocado, 1/4 small red onion finely chopped, 1 oz salt-reduced low-fat feta
cheese, lemon juice, salt, pepper, 1 teaspoon of white vinegar, 2 large eggs, 2 slices of whole
wheat bread, and 1 small handful baby spinach leaves.

Instructions:

place the avocado in a small bowl and roughly mash using a fork. Add the onion, feta, tomato,
lemon juice, salt, and pepper and mix until well combined.
fill a saucepan with water until 3 in deep. Add the vinegar and bring to a boil over medium heat,
then reduce the heat to medium-low. The water should just be simmering. Break the eggs into
the water and cook for 2-3 minutes for a semi-soft yolk or 3-4 minutes for a firm yolk. Remove
eggs with a slotted spoon and allow to drain on paper towel. Toast the bread to your liking. To
serve place the toast on a serving plate and top with the spinach, avocado, and feta smash and
the eggs.

Lunch: chicken cheese avocado wrap

Ingredients:

2 cups cooked and shredded chicken (or 2 chicken breasts, salt and pepper- to taste, 1
Tablespoon mustard, 1 Tablespoon olive oil)
1 cup grated cheese
1 avocado -diced
2 Tablespoons cilantro-chopped
4 large tortillas
4 Tablespoon sour cream
1 Tablespoon oil

Instructions:
Heat 1 tablespoon olive oil in a frying pan, place chicken breast
sprinkled with salt and pepper and roast for about 5 minutes on
each side. Spread 1 tablespoon mustard over the chicken, add
about 1/4 cup water add cook covered for a few more minutes.
Cut cooked chicken into thin stings.
 Mix the chicken, cheese, cilantro, and the diced avocados.
Spread 1 tablespoon sour cream on each tortilla, add 1/4 of the
mixture, form a roll.
Heat 1 tablespoon oil into a pan and place all four tortillas on the
pan, cook for 2 minutes on medium- high heat. Flip on the other
side and cook for another minutes or until the the tortillas are
golden
Serve warm.

Snack: Honey bear smoothie

Ingredients:
1 oz rolled oats
1 1/2 banana chopped
3/4 cup of almond milk
1 3/4 oz low fat plain yoghurt
2 teaspoons honey
1/4 teaspoon