Breakfast (297 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 1 Tbsp. chopped walnuts
Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (47 calories)
• 1/2 medium apple

Lunch (320 calories)
Green Salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 1 Tbsp. feta cheese
• 5 Kalamata olives, pitted
• 1/4 cup Spiced Chickpea "Nuts"
Combine ingredients and top salad with 1/2 Tbsp. each balsamic vinaigrette and olive oil.

P.M. Snack (51 calories)
• 6 dried apricots

Dinner (457 calories)
Roast Salmon with Fennel & Couscous
• 5 oz. roasted salmon fillet, coated with 1/4 tsp. olive oil, 1/4 teaspoon dried oregano and seasoned with a pinch each of salt and pepper
• 1 cup roasted fennel bulb, tossed with 1/2 Tbsp. olive oil and a pinch each of salt and pepper
• 1 cup cooked whole-wheat couscous topped with 1 Tbsp. chopped walnuts
• Lemon wedge as garnish

Evening Snack (37 calories)
• 1 medium fresh fig or 1 medium plum

Breakfast (276 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 cup sliced strawberries
• 1 Tbsp. chopped walnuts
Top oatmeal with strawberries, walnuts and a pinch of cinnamon.

A.M. Snack (70 calories)
• 2 clementines

Lunch (320 calories)
Green salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 1 Tbsp. feta cheese
• 1/4 cup Spiced Chickpea "Nuts"
• 5 pitted Kalamata olives
Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (108 calories)
• 5 walnut halves
• 5 dried apricots

Dinner (427 calories)
• 1 3/4 cup Tomato & Artichoke Gnocchi

Day 2:

Breakfast (266 calories)
Egg & Toast Breakfast
• 1 slice whole-wheat bread, toasted
• 1/4 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each salt and pepper.
Top toast with mashed avocado and egg.
• 1 clementine

A.M. Snack (131 calories)
• 1/4 cup Spiced Chickpea "Nuts"

Lunch (332 calories)
Leftovers
• 1 cup Tomato & Artichoke Gnocchi
• 2 cups mixed greens
Top salad greens with 1/2 Tbsp. each balsamic vinaigrette & olive oil.

P.M. Snack (25 calories)
• 3 dried apricots

Dinner (447 calories)
Cod with Vegetables & Couscous
• 5 oz. cod, cooked in 1 tsp. olive oil and seasoned with herbs of your liking (try parsley)
• 1/2 cup cherry tomatoes, 1 cup sliced zucchini sautéed in 1/2 Tbsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 cup cooked whole-wheat couscous
• 1/2 whole-wheat pita round (6-1/2-inch), toasted
• Lemon wedge as garnish

Day 3:
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 cup sliced strawberries
• 1 Tbsp. chopped walnuts
Top oatmeal with strawberries, walnuts and a pinch of cinnamon.

A.M. Snack (70 calories)
• 2 clementines

P.M. Snack (108 calories)
• 5 walnut halves
• 5 dried apricots

Dinner (427 calories)
• 1 3/4 cup Tomato & Artichoke Gnocchi

Day 3:

A.M. Snack (131 calories)
• 1/4 cup Spiced Chickpea "Nuts"

Lunch (332 calories)
Leftovers
• 1 cup Tomato & Artichoke Gnocchi
• 2 cups mixed greens
Top salad greens with 1/2 Tbsp. each balsamic vinaigrette & olive oil.

P.M. Snack (25 calories)
• 3 dried apricots

Day 4:

Breakfast (279 calories)
• 1 slice whole-wheat toast
• 1 Tbsp. peanut butter
• 1 medium banana

A.M. Snack (65 calories)
• 5 walnut halves

Lunch (350 calories)
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 2 Tbsp. grated carrot
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar
• Serve with 1 whole-wheat pita round (6-1/2-inch), toasted, with 3 Tbsp. hummus for dipping.

P.M. Snack (80 calories)
• 1/2 cup nonfat plain Greek yogurt topped with 1/4 cup sliced strawberries

Dinner (416 calories)
• 1 1/2 cups Italian Egg Drop Soup
• 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar
• 1 slice whole-wheat bread, toasted and drizzled with 1 tsp. olive oil

Day 5:

Breakfast (297 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 apple, diced
• 1 Tbsp. chopped walnuts
Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (152 calories)
• 1/2 medium apple
• 1 Tbsp. peanut butter

Lunch (305 calories)
Leftovers
• 1 1/2 cups Italian Egg Drop Soup
• 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar

P.M. Snack (27 calories)
• 1/2 cup sliced strawberries

Dinner (400 calories)
• 1 serving Roast Pork, Asparagus & Cherry Tomato Bowl

Evening Snack (37 calories)
• 1 medium fresh fig or 1 medium plum

Plan Ahead: Hard-boil an egg for tomorrow's snack.

Day 6:

Breakfast (279 calories)
• 1 slice whole-wheat toast
• 1 Tbsp. peanut butter
• 1 medium banana

A.M. Snack (78 calories)
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (299 calories)
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 1 Tbsp. feta cheese
Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• Serve with 1/2 whole-wheat pita round (6-1/2-inch), toasted, with 3 Tbsp. hummus for dipping.

P.M. Snack (95 calories)
• 1 medium apple

Dinner (444 calories)
• 1 serving Mediterranean Tuna Spinach Salad
• 1 slice whole-wheat bread, toasted.

Day 7:

A.M. Snack (95 calories)
• 1 medium apple

Lunch (350 calories)

Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 2 Tbsp. grated carrot
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• Serve with 1 whole-wheat pita round (6-1/2-inch), toasted, with 3 Tbsp. hummus for dipping.

P.M. Snack (27 calories)
• 1/4 cup sliced strawberries

Dinner (484 calories)
• 1 serving Chicken Saltimbocca
• 1/2 cup cooked whole-wheat couscous
• 1 cup steamed broccoli florets.