Renew Your Health SAMPLE MENU Sample Menu Monday Breakfast: blueberry muffin, honey dew, cantaloupe, blackberries (2) waters Snack: strawberries & plain greek yogurt (1) water Lunch: salmon salad on iceberg lettuce (2) waters Snack: 1 cup of air popped popcorn sprinkled w/garlic pepper (1) water Dinner: grilled pork skewers w/chile sauce & sauteed asparagus tips w/onions & red peppers (2) waters Snack: frozen raspberries (1) water Tuesday Breakfast: multi-grain cinnamon french toast, sliced apples (2) waters Snack: celery sticks (1) water Lunch: grilled scallops w/sauteed spinach & onions (2) waters Snack: blueberries (1) water Dinner: fish tacos w/ grilled tilapia, red onions, green peppers, cilantro, fresh squeezed lime juice & peppercorns (2) waters Snack: frozen orange slices (2) waters Wednesday Breakfast: 2 slices of turkey bacon, scrambled egg whites, multi-grain toast, sliced grapefruit (2) waters Snack: cucumber slices (1) water Lunch: baked turkey legs & asparagus/green bean salad (2) waters Snack: frozen lemon slices (1) water Dinner: garlic roasted chicken w/rosemary & lemon, mixed greens (kale & collard), sweet potato wedges (2) waters Snack: plain greek yogurt & granola (1) water Thursday Breakfast: plain oatmeal w/sliced bananas on top, sprinkled with cinnamon, mango, cherries (2) waters Snack: pineapple chunks (1) water Lunch: seared lemon/pepper chicken breast & grilled corn salad (2) waters Snack: sliced pear (1) water Dinner: oven roasted garlic shrimp, steamed cabbage, baked sweet potato (2) waters Snack: pomegranate (1) water Friday Breakfast: lemon, strawberry, pineapple, mango smoothie w/spinach, plain greek yogurt, coconut water, scoop of vanilla protein powder (2) waters Snack: strawberries & blueberries (1) water Lunch: chicken/zucchini/squash alfredo (2) waters Snack: sliced peaches (1) water Dinner: stir-fried beef & broccoli (2) waters Snack: plum (1) water Dinner (Friday) 6 oz. garden salad 4 oz. grilled chicken* 6 oz. green beans 6 oz. steamed wild rice 6 oz. fresh cut fruit 8 oz. low-fat milk Breakfast (Saturday and Sunday) Shredded wheat (usually available in 1.06 oz boxes with extras for the table) 6 oz. low-fat plain yogurt (this is the only size available in individual portions) Basket of apples 8 oz. low-fat milk Lunch (Saturday) 6 oz. garden salad 4 oz. salmon* 6 oz. carrots 6 oz. brown rice Basket of whole oranges 8 oz. low-fat milk Dinner (Saturday) 6 oz. garden salad 4 oz. beef* 6 oz. asparagus 6 oz. red bliss potatoes 6 oz. fresh strawberries 8 oz. lowfat milk Lunch (Sunday) 6 oz. garden salad 4 oz. grilled chicken 6 oz carrots 6 oz. red bliss potatoes orange 8 oz. low-fat milk Rev: 4/1/2013
Posted on: Tue, 23 Jul 2013 23:22:43 +0000
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