BREAKFAST EVERY DAY

Cereal (3/4 cup) - Choose cereals that are low in sugar content, such as special K, 40% Bran, Shredded Wheat, Wheaties, Raisin Bran, oatmeal, or Puffed wheat.

Milk (1/2 cup) – Low-fat (2%) or skim milk only.

Fruit (1 whole) - Choice of orange, banana, pear, apple, grapefruit, or peach.

Coffee or tea - Sugar substitute and/or dash of low-fat or skim milk may be added if desired.  

MONDAY

BREAKFAST:

Booster Breakfast

LUNCH:

Tuna Fish Sandwich:

Whole wheat bread (2 slices)

Tuna (2 oz. water-packed canned tuna, mixed with 1 teaspoon mayonnaise)

Lettuce

Peach (1/2 small)

DINNER:

Cornish hen (approximately 5 oz. of meat)

New potatoes (1/2 cup or 2-3 small)

Vegetables: choice of carrots, green beans, broccoli, asparagus (1/2 cup)

Strawberries or blueberries (1/2 cup, topped with a tablespoon vanilla yogurt)

METABO-MEAL:

English muffin (1 whole, toasted and topped with 1 tablespoon diet margarine)

TUESDAY

BREAKFAST:

Booster breakfast

LUNCH:

Chicken salad (3oz. chicken with 1 teaspoon mayonnaise and 1 teaspoon chopped celery)

Lettuce (a few leaves under chicken salad)

Tomato (1/2, sliced)

DINNER:

Baked or broiled fish (6oz. of any type, no butter)

Baked potato (1 medium, no butter)

Vegetables: choice of two – broccoli, carrots, spinach (1/2 cup each)

Apple-raisin mix (1/2 apple, diced, mixed with 1 tablespoon raisins)

METABO-MEAL:

Popcorn (4 cups of popped popcorn with 1 tablespoon diet margarine, no salt)

WEDNESDAY

BREAKFAST:

Booster breakfast

LUNCH:

Cottage cheese (1/3 cup of low-fat)

Cantaloupe (1/4, cut in wedges)

Strawberries (1/2 cup, sliced)

Lettuce (a few under fruit and cottage cheese)

DINNER:

Roast lamb or Veal ( 5 oz., all visible fat removed)

Baked potato ( 1 medium with 1 teaspoon diet margarine)

Vegetable: choice of green beans, broccoli, asparagus (1/2 cup)

METABO-MEAL

Raw vegetable plate (mixture of raw carrot sticks, celery, cauliflower, radishes)

THURSDAY

BREAKFAST:

Booster breakfast

LUNCH:

Eggs ( 2 any style. If fried, use vegetable cooking spray.)

Whole wheat bread, toasted (1 slice)

Grapefruit (1/2)

DINNER:

Spaghetti (1 cup cooked noodles)

Meatless sauce (5 oz. commercially prepared sauce)

Parmesan cheese (sprinkled lightly over spaghetti)

Bread (2 medium slices of Italian or French bread, with 1-tablespoon diet margarine)

METABO-MEAL:

Fruit: choice of two – Banana, orange, pear, apple, grapefruit, peach.

FRIDAY

BREAKFAST:

Booster breakfast

LUNCH:

Tossed salad (large salad bowl with lettuce, tomato, cucumber, radish, bell pepper, and carrot, mixed together with 3 tablespoons diet dressing)

Fruit: choice of apple or pear

DINNER:

Broiled fish or shrimp (6-8 oz., any type with fish or shrimp sauce)

Rice (white or brown, 1 cup)

Vegetable: Choice of two- broccoli, carrots, green beans, cauliflower, asparagus, spinach (1/2 cup each)

Orange slices (1/2 cup, with 1-tablespoon vanilla or lemon yogurt)

METABO-MEAL:

Bagel (1 whole with ½ tablespoon cream cheese)

SATURDAY

BREAKFAST:

Booster breakfast

LUNCH:

Open-faced grilled cheese and tomato sandwich (2 slices of white or whole wheat bread, each topped with slices of tomato and low-fat (diet) American cheese and grilled lightly under broiler)

DINNER:

Roast beef (5 oz.)

Baked potato (1 medium, no butter)

Vegetable: choice of zucchini, broccoli, asparagus (1/2 cup)

Tossed salad (small bowl of lettuce, onions, tomato, cucumbers, radishes, mixed with 2 tablespoons diet dressing)

METABO-MEAL:

Cereal: choice of Shredded Wheat or 40% Bran (1/2 cup)

Milk (1/2 cup low-fat or skim)

SUNDAY

BREAKFAST:

Booster breakfast

LUNCH:

Egg salad sandwich:

Rye or whole wheat bread (2 slices)

Egg salad (1 whole egg, chopped, with 1 tablespoon mayonnaise)

Lettuce

Strawberries (1/2 cup-substitute fruit in season)

DINNER:

Turkey or chicken (5 oz.)

Rice (white or brown, ½ cup)

Vegetable: choice of two-spinach, green beans, broccoli, carrots, asparagus, cauliflower (1/2 cup each)

Fruit: choice of orange, apple, peach, pear (1/2)

METABO-MEAL:

Repeat your favorite metabo-meal from the Booster menus.