1 apple,15 raw almonds 4 celery sticks,2 tbsp peanut butter 1 cup 1% cottage cheese,1/2 cup blueberries
1 cup raw carrots,1 tbsp ranch dressing 1/2 cup walnuts, 1/2 orange,1 cup skimmed milk 3/4 cup low sugar cereal,1 cup skimmed milk
1 cup 1% cottage cheese,1/2 cup sliced strawberries 12 pita chips,3 tbsp hummus 10 raw almonds,1 pear
1 cup unsweetend apple sauce,15 raw almonds 1 cup 1% cottage cheese,1/2 cup blueberries 1 string cheese stick,1 small apple
1 cup 1% cottage cheese,1 apple 1 apple,1 tbsp peanut butter 4 celery sticks,2 tbsp peanut butter
1 cup 1% cottage cheese,1/2 cup grapes 3/4 cup multi-grain cereal,1 cup skimmed milk 2 slices turkey lunch meat,1 slice Swiss cheese
1 Nutra-Cookie™ 2 sticks mozzarella string cheese 4 oz. tuna, 1 tbsp mayonnaise

Morning Meals

1 cup 2% cottage cheese, 1 cup of strawberries
1/2 bagel with 2 tbsp cream cheese, 1 medium orange
3 egg white omelette with 1/2 cup sliced mushrooms, 1/4 cup diced onions, 1 oz. low fat mozzarella and 1 small banana sliced with 1/2 cup strawberries
Porridge oats, 1 cup skimmed milk, 50 raisins, dash of cinnamon
1 cup low fat Greek style yogurt, and 1/2 cup blueberries, 1/2 peach slices, 1/4 cup walnut halves
1 hard boiled egg, 1 piece whole wheat toast, 1 tbsp jam, 1 cup skimmed milk
1 Nutra-Cookie™ with a glass (240 ml) of 1% milk and 1 small apple

Afternoon Meals

3 oz. chicken (no skin), 1/2 cup carrots cooked, side salad with 2 tbsp vinagrette dressing, 1/2 cup pasta with 1/4 cup tomato sauce
3 oz. grilled ahi tuna with salad (Nicoise), 1 cup green beans
3 egg white omelette with 1/2 cup sliced mushrooms, 1/4 cup diced onions, 1 oz. low fat mozzarella, 2 slices of turkey meat and side salad with 1 tbsp ranch dressing and cup of skimmed milk, 1 slice whole wheat toast with 1 tbsp margarine
3 oz. chicken (no skin), 1 medium baked sweet potato, side salad with 2 tbsp vinaigrette dressing, 1/2 cup pasta with 1/4 cup tomato sauce
4 oz. pork tenderloin, 1 cup green beans with 1 tbsp margarine, side salad with vinaigrette
4 oz. salmon, 8 spears asparagus, side salad with vinaigrette, 1 cup raspberries
1 medium baked potato, 1 cup salsa, 1/4 cup cheddar cheese, side salad with vinaigrette
4 oz. sliced beef sirloin, 1/2 cup green peppers sliced, 1/2 cup red peppers sliced, 1/2 onion sliced, 1 tbsp olive oil to stir fry, 1/2 cup cooked rice

Evening Meals

3 oz. chicken (no skin), 1/2 cup carrots cooked, side salad with 2 tbsp vinaigrette dressing, 1/2 cup pasta with 1/4 cup tomato sauce
3 oz. grilled ahi tuna with salad (Nicoise), 1 cup green beans
4 oz. beef sirloin sliced, 1/2 cup green peppers sliced, 1/2 cup red peppers sliced, 1/2 onion sliced, 1 tbsp olive oil to stir fry, 1/2 cup cooked rice
3 oz. chicken (no skin), 1 medium baked sweet potato, side salad with 2 tbsp vinaigrette dressing, 1/2 cup pasta with 1/4 cup tomato sauce
1 pork chop, side salad with 1 tbsp ranch dressing, 1 baked sweet potato with 1 tbsp margarine
4 oz. salmon, 8 spears asparagus, side salad with 1 tbsp vinaigrette, 1 cup raspberries
Chicken salad with 4 oz. cooked chicken, 1/4 head romaine lettuce, 1 tbsp ranch dressing, 1 cup red pepper, 4 slices onion, 1/4 cup walnuts, 1/4 cup shredded cheddar cheese

To download the above in Acrobat PDF format – Vi_ViShape_MealPlan_Insert_UK