One week at a Time: Diet wrote out for you for one week, Eat Low Fat, the right fats, and healthy, Lose Weight without Starving.

(Disclamer: Picture found through fotosearch).

One week at a Time to get healthy and lose weight. Here is a week's menu that you can follow to begin a healthier lifestyle and lose any unwanted extra pounds.
Note: Any lettuce is fine except iceberg; when purchasing wholegrain items, look for highest fiber content & use fresh whole produce whenever possible. The key is you can eat smaller portion sizes, but do not skip a meal or snack… frequent eating speeds up the metabolism & keeps hunger/cheating at bay. Grn Tea, water, & favorite diet soda (soda in moderation) to drink during the day. Free food is eat as much grn leafy veggies (IE: like spinach or mustard grns) as you want… just do not add butter or calorie laden salad dressing. Can sub fruits for a different fruit. Just know that a banana is a filling fruit that has more calories than most fruit, but in moderation a good idea. And much less calories than “bad choices” would bring. Crustless Quiche: Chopped: 2 Cs eggplant, 1 C zucchini, 1 C red bell pepper, 1 C yellow onion, & 2 cloves garlic minced sautéed in 2 tsp EVOO (Olive Oil). Fold in Artichoke hearts from water packed jar. Add 1 egg, 1 C egg whts, 1 C skim milk, ½ tsp blk pepper, dried thyme, dried oregano, ½ C fresh basil, & ¾ C part-skim shredded mozzarella cheese. Spray pam in pan, cook 25 min’s. Sit/rest for 10 min’s. Po Boy: Vegetable Salad: combine halved 1 C cucumbers, grape tomatoes, ¼ C shredded carrots, ¼ C minced fresh parsley, diced ¼ C red onion & ¼ tsp blk pepper, garlic powder, ½ tsp EVOO, 1 Tbsp rice wine vinegar. Bake or grill 2 3oz fav fish (grouper, cod, halibut, catfish, tilapia) 6-8 mins on ea side for grill, 12 mins total for baking (fish no longer translucent; don’t over cook). Goat Cheese Spread: 1 0z goat cheese, 3 Tbsp nonfat Greek-style yogurt, 1 tsp fresh lemon juice, 2 Tbsp fresh minced parsley, 3 Tbsp shredded carrots, 2 Tbsp diced cucumbers, ½ tsp blk pepper. Smear Goat Cheese Spread on one whole-grain baguette slice (long deli hotdog/ sub style bun), Place fish on other slice, Top fillet w 2 red onion slices, 2 tomato slices, lettuce leafs. Serve w Veg Salad.
Monday:
Breakfast: 1 serving Crustless Quiche; (save leftovers for later this wk). 1 whole grapefruit. Snack 1: 1 orange cranberry Bar (look for highest fiber/protein content & low fat). Lunch: 3oz tuna (water packed) mixed w 1 oz light swiss cheese, 2 Tbsp ea diced carrots, celery & red onion n 1 whole-wheat pita w Boston lettuce, 1 Tbsp rice wine vinegar & 1 Tbsp nonfat Greek-style yogurt; 1 apple. Snack 2: 3 stalks celery w 2 Tbsp unsalted almond butter (like peanut butter, but better fat). Dinner : 1 ½ C’s cooked whole-wheat spaghetti w ½ C low-sodium tomato sauce, ¼ C fresh basil leaves, 10 halved grape tomatoes & ¼ C shredded part-skim mozzarella. 1 C chopped Boston lettuce w 1 Tbsp balsamic vinegar & 1 tsp Olive Oil (EVOO).
Tuesday:
B: ½ C oatmeal w 1 (skin on) chopped apple, cinnamon to taste & 1 C low-fat milk. S 1: 2 sliced carrots w 3 Tbsp hummus. Lunch: Sandwich: (I only ate half of my sandwich bc to full) 3 oz sliced lean roast beef, ½ oz goat cheese, 3 strips roasted red bell pepper (or raw), 1 slice tomato, 1 slice red onion, & Boston lettuce on a whole-grain roll; 10 whole-wheat woven wheat crackers; 1 orange. S 2: 1/4C 1% cottage cheese w ½ C fresh chopped pineapple (save the remainder for later in wk). D: 1 serving Crustless Quiche; 2 Cs romaine lettuce w 1 Tbl unsalted sunflower seeds, ½ C ea chopped red bell peppers, whole grape tomatoes & chopped mushrooms w 1 Tbsp balsamic vinegar & 1 tsp EVOO; 1 oz slice whole-wheat baguette.
Wed:
B: 1 ¼ C Post shredded Wheat Spoon Size cereal w ¼ C low-fat milk. 1 orange. S 1: 6 oz nonfat Greek style yogurt w 1 oz unsalted raw peanuts or almonds & ½ tsp crystal lite flavor powder (used to make drinks) or an over the counter powder like Stevia Powder. Veggie Burger Salad: 2 Cs Boston lettuce, 1 veggie patty, ½ C cooked blk beans, 4 thin slices chopped avocado, ¼ C corn, ½ C ea chopped grape tomatoes & mushrooms w 1 Tbsp balsamic vinegar & 1 tsp EVOO; 1 C strawberries. S 2: 1 serving crustless Quiche. D: 4 oz baked port chop (prepare 8oz & save 4 oz for tomorrow). 1 C sauteed chopped zucchini (prepare whole zucchini & save extra for tomorrow). ¾ C steamed wild &/or brown rice.
Thurs:
B: ½ C oatmeal, ¼ C chopped pineapple, ½ sliced small banana & 5 broken walnuts w 1 C low-fat milk. Mini Yogurt Parfait: (8oz nonfat Greek-style yogurt w ½ sliced banana & ¼ C Shredded Wheat Spoon Size cereal). L: Spinach Salad: 2 Cs spinach leaves, 4 oz sliced baked pork chop leftovers, ½ C sauteed zucchini leftovers, ½ C chopped tomato w 1 ½ Tbl balsamic vinegar & 1 tsp EVOO; 1 C strawberries. S 2: 10 whole wheat woven crackers. D: 1 serving fish Po Boy & Vegetable Salad.
Fri:
B: 1 ½ oz toasted whole wheat baguette (sliced) w 2 Tbsp unsalted almond butter & 10 unsweetened raisins. S 1: 1 apple & 1 oz unsalted sunflower seeds. L: 1 serving Cajun PoBoy & Veggie salad (leftovers). 1 C chopped pineapple. S 2: 3 stalks celery & 1 oz goat cheese. D: 4 oz baked chicken; ¼ C wild rice; Vegetable Medley: 1 C steamed spinach w ¼ tsp minced garlic, ¾ C steamed artichokes & ½ C sautéed mushrooms.
Sat:
B: Open Faced Breakfast Sandwich: 1 toasted whole wheat English muffin topped w 4 scrambled egg whts, 4 steamed asparagus spears, 1 oz melted light Swiss cheese & 1 tsp mustard. S 1: 1 oz whole wheat baguette w 3 tsp hummus. L: Salad: 2 C romaine lettuce, 3 oz lean roast beef, 1 oz goat cheese, ½ C ea chopped red bell pepper, tomato, & cucumber w 2 Tbl balsamic vinegar & 1 tsp EVOO; 1 banana. S 2: 1 ½ C chopped pineapple & 8 unsalted walnuts or almonds. D: 5 oz baked fish w ½ squeezed lemon. 1 C eggplant sautéed in ½ tsp of EVOO. ¾ C quinoa.
Sun:
B: Strawberry Mint Smoothie: Blend 1 C unsweetened light soy milk, ¼ C chocolate protein powder, 1 C frozen strawberries, 10 fresh mint leaves & 4 ice cubes. S !: 1 sliced roasted red bell pepper w 1 oz goat cheese. L: Veggie Burger patty w 1 oz goat cheese, slice of tomato, red onion & Boston lettuce leaf on a whole grain roll. 1 C cooked edamame. 1 apple. S 2: ½ C raspberries, 1 low-fat string cheese & 10 whole wheat woven crackers. D: Mexican Salad: 2C romaine lettuce, 4 oz baked chicken (season w ½ tsp cumin), ¼ C shredded reduced fat jalapeno cheese, ½ C ea low sodium salsa, cooked blk beans, chopped tomatoes & chopped cucumbers, 2 thin slices avocado w 1 Tbsp balsamic vinegar & 1 tsp EVOO.