Breakfast
1 LARGE biscuit (about 220 calories)
1 piece of bacon
1/2 slice of REAL cheese
1 scrambled egg
1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 calories per spoon)
Create a breaky sandwich that is yum yum!
Snack
1 piece of fresh fruit
Lunch
TWO FULLY LOADED CHULUPAS: 2 chulupa or tostada shells (those flat hard corn shells that you'll find in a box at your local market)
1 slice of REAL cheese
2 cups of shredded lettuce + 1 diced tomato + 1 teaspoon of diced onion
1/2 cup of refried beans (sprinkle with a bit of chili powder and a dash of cumin to liven beans up if desired!)
Unlimited salsa or hot sauce
Smear beans on shells; place 1/2 slice of cheese on beans. Place under broiler until cheese melts - or in your microwave. Add salsa and salad.
Enjoy with a no calorie beverage.
Snack
Enjoy another piece of luscious fruit. Feel free to cut it up and sprinkle on a bit of no calorie sweetener. Add a small spoon of whipped topping.
Dinner
Spaghetti & Meat Sauce
1 cup of cooked spaghetti
1/2 cup of your favorite jar/bottle/canned meat sauce
1 slice of bread smeared with a bit of butter
Feel free to add some sauteed mushrooms and onions to the spaghetti.
2 cups of salad using any of the following: lettuce, tomatoes, any green veggie, carrots
Enjoy with a no calorie beverage.
Breakfast
1 serving of your favorite cereal with 1/2 cup of skimmed milk PLUS 1 cup of fresh fruit
1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 calories per spoon)
Snack
1 piece of fresh fruit, or 1 cup of canned
Lunch
Broccoli Blossom: 2 cups of broccoli florets, 1 cup of diced onion, 1 thinly sliced carrot, 1/2 cup of diced cooked chicken, 1 Tablespoon of your favorite jam/jelly/preserve. Spray a non-stick pan with no calorie non-stick cooking spray. When warm, add onion and cook until clear. Add broccoli and carrot and cover. Cook until tender. Check now and then to make sure it doesn't burn or scorch. If sticking occurs, add a bit of your no calorie butter spray to the pan. Next, toss in the chicken, then add the jam. Serve over rice.
1 cup of cooked rice seasoned with salt, pepper and no calorie butter
1 cup of pickled beets (drain beet juice; add 2 packets of no calorie sweetener and 1 teaspoon of vinegar; return to beets and chill before eating)
1 slice of fresh bread
Snack
Enjoy the other cupcake!
Dinner
1/2 can or 1 cup of pinto beans (or your favorite bean - however, if you use green beans, increase the amount to 2 cups)
1 roll or 1 slice of fresh bread
Cook remaining 1/2 of winter squash by boiling. Add butter spray, salt and pepper.
Breakfast
Cinnamon Toast: 2 slices of bread sprayed very generously with no calorie butter spray. Top with a dash of cinnamon and no calorie sweetener. Place under broiler until golden. Remove and add a bit more sweetener if desired.
1 Banana, sliced thinly and sprinkled with 1 teaspoon of brown sugar then topped with 1 Tablespoon of Cool Whip
1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 calories per spoon)
Snack
1 Cupcake or Ding Dong (Again, we'll save the other one for another day. Seal in the freshness.)
Lunch
Grilled Pepper Cheese - Take 2 slices of bread and spray generously with the no calorie butter spray. Next, place under the broiler until golden brown, or insert into your toaster. Add one slice of REAL cheese, plus sliced peppers if desired. A simple cheese sandwich might work best for you! Choose either one.
1 Cup of cooked carrots topped with no calorie butter spray. If you like yours sweet, add a few packets of no calorie sweetener.
1 Cup of any type of fresh berries or fruit
Snack
1/2 Grapefruit sprinkled with no calorie sugar
Dinner
The Big Tuna: 1/2 can of tuna leftover from above
5 saltine crackers
1 egg white
salt & pepper
1 Tablespoon of flour
1/2 teaspoon of baking powder
Non stick cooking spray
Mix the above ingredients - all but the cooking spray, of course! Next, 'fry' in a non stick skillet until golden brown on one side. Turn. Fry until golden on the opposite side. Serve with either catsup or with homemade tartar sauce (1 Tablespoon of light Mayo, 1 teaspoon of pickle relish, 1/2 teaspoon of fresh diced onion).
1/2 toasted English Muffin
1/2 of any variety of winter squash (Butternut is delicious!) (OR you can enjoy 2 cups of steamed/stir fried veggies with no calorie butter spray). Prepare as follows: CAREFULLY slice in half and remove the seeds. Wash squash. Place with flesh side down in 1/2 inch of water in a microwave safe dish. Cover with plastic wrap and cook on high about 8 to 12 minutes. Microwaves vary in temps, so you may have to experiment a bit. When done, your squash will be fork tender. However, if you overcook your squash, it will be mushy.
CAREFULLY remove plastic wrap and take the squash out of the water. Drain well. Next, add 1 Tablespoon of brown sugar, plenty of no calorie butter spray, a dash of cinnamon, and a few packets of no calorie sweetener, if desired. You may prefer your squash with just a bit of butter.
Breakfast
2 eggs either fried, boiled, or scrambled
2 slices of bacon
1 slice of toast - top with no calorie butter spray
1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 calories per spoon)
Snack
2 Cups of popcorn - use no calorie butter spray if you need additional 'butter'
Lunch
Pita Pocket, Yes Please
1 pocket bread filled with diced lettuce, tomato, 1 slice of REAL cheese, 1/2 small can of drained, light chunk, spring water tuna. Mix filling with 1 Tablespoon of light Mayo before filling pocket bread.
2 Cups of steamed or stir-fried veggies. Use no calorie butter spray for 'butter'.
Snack
1/2 Grapefruit sprinkled with no calorie sugar
Dinner
Chili To Go
1/2 can of chili (200 calories per serving)
10 saltine crackers
1 slice of REAL cheese
Chopped onions
1 slice of angelfood cake
Snack
1 small apple
Breakfast
1 Serving of your favorite boxed cereal with 1/2 cup of skimmed milk PLUS 1/2 banana or a few strawberries or peaches, or any type of berries.
1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 calories per spoon)
Snack
Enjoy another piece of angelfood cake, but this time top it with a couple of Tablespoons of whipped topping - such as Cool Whip
Lunch
The Muffin Man - Take one English Muffin and spray it with no calorie butter spray. Heat under a broiler till golden brown. Add one slice of REAL cheese, and a lean slice of either ham, chicken or turkey. Add lettuce and tomato and pickles as desired.
'Fry' 1/2 of a sliced potato in a non-stick skillet using non-stick cooking spray. Remove and add salt and pepper to taste. Enjoy with catsup.
1/2 banana, sliced and topped with 1 teaspoon of brown sugar, a dash of cinnamon and 2 Tablespoons of Cool Whip.
Snack
1 lowfat yogurt - watch out for the calorie content in these babies. Some contain more calories than the Hoover Dam does water. Enjoy about 100 calories worth. If you don't like yogurt, enjoy a piece of fruit such as a nice ruby red apple.
Dinner
1 baked potato topped with no calorie butter spray, 1 teaspoon of bacon bits (or 1 slice of microwaved bacon). Add 1 cup of drained, stirfried veggies and 1 slice of cheese. Melt using broiler in oven.
1 piece of fresh bread, warmed if desired. A nice trick is to spray your bread with butter flavored cooking spray, then sprinkle with garlic salt. If you don't like garlic salt, then omit. Pop the bread into your toaster until warm and crisp.
1/2 can of mixed fruit (do not exceed 150 calories)
Breakfast
1 Serving of your favorite boxed cereal with 1/2 cup of skimmed milk PLUS 1/2 banana or a few strawberries or peaches, or any type of berries.
1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 calories per spoon)
Snack
Enjoy another piece of angelfood cake, but this time top it with a couple of Tablespoons of whipped topping - such as Cool Whip
Lunch
The Muffin Man - Take one English Muffin and spray it with no calorie butter spray. Heat under a broiler till golden brown. Add one slice of REAL cheese, and a lean slice of either ham, chicken or turkey. Add lettuce and tomato and pickles as desired.
'Fry' 1/2 of a sliced potato in a non-stick skillet using non-stick cooking spray. Remove and add salt and pepper to taste. Enjoy with catsup.
1/2 banana, sliced and topped with 1 teaspoon of brown sugar, a dash of cinnamon and 2 Tablespoons of Cool Whip.
Snack
1 lowfat yogurt - watch out for the calorie content in these babies. Some contain more calories than the Hoover Dam does water. Enjoy about 100 calories worth. If you don't like yogurt, enjoy a piece of fruit such as a nice ruby red apple.
Dinner
1 baked potato topped with no calorie butter spray, 1 teaspoon of bacon bits (or 1 slice of microwaved bacon). Add 1 cup of drained, stirfried veggies and 1 slice of cheese. Melt using broiler in oven.
1 piece of fresh bread, warmed if desired. A nice trick is to spray your bread with butter flavored cooking spray, then sprinkle with garlic salt. If you don't like garlic salt, then omit. Pop the bread into your toaster until warm and crisp.
1/2 can of mixed fruit (do not exceed 150 calories)
Breakfast
1 Serving of Cream of Wheat. Use no calorie refrigerated butter spray, no calorie sugar, 1/2 cup of skimmed milk.
1 slice of toast - use no calorie butter for topping
1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 calories per spoon)
Snack
Enjoy the other half of your candy bar.
Lunch
1 Sandwich made with 1 slice of REAL cheese and one slice (or scoop) of any of the following meats: turkey, chicken, roast beef, low calorie bologna, 4 slices of microwaved bacon, chicken, tuna or egg salad made with lite Mayo. Add as much tomato, pickle, lettuce, onion, cucumber and sprouts as you like. Use either mustard or light Mayo for your spread.
1 small bag of chips (about 150 calories worth)
1 piece of fruit, your choice (Apples are great natural diuretics!)
Snack
Enjoy another Smoothie - Take 1/2 cup of skimmed milk, 1/2 teaspoon of REAL vanilla, 1/4 cup of ice, and any of the following: 5 frozen strawberries OR 1/2 a banana OR a small handful of raspberries or blackberries OR 1/2 cup of frozen peaches. Next, use either a blender, your mixer or a stick mixer to combine the ingredients.
Dinner
Spaghetti & Meat Sauce
1 cup of cooked spaghetti
1/2 cup of your favorite jar/bottle/canned meat sauce
1 slice of bread smeared with a bit of butter
Feel free to add some sauteed mushrooms and onions to the spaghetti.
2 cups of salad using any of the following: lettuce, tomatoes, any green veggie, carrots
Enjoy with a no calorie beverage.
Breakfast
1 Serving of oatmeal. Use no calorie refrigerated butter spray, no calorie sugar, 1/2 cup of skimmed milk, 1 Tablespoon of REAL light brown sugar.
1 Small orange
1 Cup of hot tea or coffee. For creamer, use the 'Creamora' type creamer (10 calories per spoon)
Snack
1/2 of any of the following: Hershey Bar, Hershey's with almonds, Nestle's Crunch, Kit Kat OR any candy bar that contains about 200 calories per bar. Eat only HALF. We'll enjoy the rest tomorrow.
Lunch
1/2 can of your favorite soup. The 'Chunky' brand soups are very tasty and filling. Try the 'Steak & Potatoes' for a hearty meal! Your total should come in around 200 calories.
10 saltine crackers
1 cup of steamed veggies - add as much of the no calorie butter spray as you desire; salt and pepper to taste.
Smoothie - Take 1/2 cup of skimmed milk, 1/2 teaspoon of REAL vanilla, 1/4 cup of ice, and any of the following: 5 frozen strawberries OR 1/2 a banana OR a small handful of raspberries or blackberries OR 1/2 cup of frozen peaches. Next, use either a blender, your mixer or a stick mixer to combine the ingredients.
Dinner
1 small chicken breast that has been roasted in your oven. Add a bit of lemon and rosemary, if desired.
1 piece of fresh bread, warmed if desired. A nice trick is to spray your bread with butter flavored cooking spray, then sprinkle with garlic salt. If you don't like garlic salt, then omit. Pop the bread into your toaster until warm and crisp.
1/2 baked potato - add as much of the no calorie butter spray as you desire, as well as parsley, then add salt and pepper.
2 cups of steamed veggies - add as much of the no calorie butter spray as you desire; salt and pepper to taste.
1 baked apple topped with 1 Tablespoon of light brown sugar, no calorie butter spray and a dash of cinnamon.
