Day 1

Breakfast: 

1 Lose-it shake mixed with 1 cup (250ml)

1% partially skimmed milk

Lunch:

1 Lose-it shake mixed with 1 cup (250ml) 1% partially skimmed milk

Snack:

1 cup (250ml) nonfat fruit yogurt

Dinner:

3 oz (90g) broiled, skinless chicken breast

1 (250ml) baked potato with 2 tsp (10ml) margarine

1/2 cup (62g) green beans

1/2 sliced apple

6oz (187ml) coffee (or substitute tea)

Snack:

6oz (187ml) apricot nectar

4 (28g) graham cracker squares

Total: ………..1369 calories, 23 grams fat, 15% fat

Day 2

Breakfast: 

3, 4” whole wheat pancakes

2 tbsp (30ml) syrup

1/2 grapefuit

6oz (187ml) coffee (or substitute tea)

Lunch:

1 Lose-it shake mixed with 1 cup (250ml) 1% partially skimmed milk

Snack:

2 slices whole wheat bread

2 oz (60g) turkey

2 tsp (10g) mustard

1 cup (174g) carrot sticks

Dinner:

1 Lose-it shake mixed with 1 cup (250ml) 1% partially skimmed milk

Snack: 1 sliced apple

Total: ………..1116 calories, 17 grams fat, 14% fat

Day 3

Breakfast: 

1 Lose-it shake mixed with 1 cup (250ml) 1% partially skimmed milk

Lunch:

2 slices whole wheat bread

3oz (90g) lean roast beef

2 tsp (10g) mustard

Lettuce & tomato slice

1 cup (174g) carrot sticks

1 pear

6oz (187ml) coffee (or substitute tea)

Snack:

2 cups popcorn

4oz (115ml) apple juice

Dinner:

1 Lose-it shake mixed with 1 cup (250ml) 1% partially skimmed milk

Snack:

1 orange

8 (35m) vanilla wafers

Total: ………..1268 calories, 27 grams fat, 19% fat

Day 4

Breakfast: 

1 Lose-it shake mixed with 1 cup (250ml) 1% partially skimmed milk

Lunch:

1 Lose-it shake mixed with 1 cup (250ml)

1% partially skimmed milk

Snack:

1 Banana

1 slice whole wheat bread

Dinner:

4oz (120g) broiled fish

1 (202g) baked potato

2 tsp (10ml) margarine

1 cup (158g) broccoli

6oz (187ml) coffee (or substitute tea)

Snack:

1 apple

4 tbsp (38g) raisins

Total: ………..1283 calories, 22 grams fat, 15% fat

Day 5

Breakfast: 

2 slices whole wheat French toast

2 tbsp (15ml) syrup

1 small, fresh peach

1 cup (250ml) 1% partially skimmed milk

6oz (187ml) coffee (or substitute tea)

Lunch:

1 Lose-it shake mixed with 1 cup (250ml) 1% partially skimmed milk

Snack:

1 cup (250ml) non-fat vanilla yogurt mixed with 1 tsp (5ml) cocoa powder

1/2 toasted bagel with 1 tsp (5ml) jam

Dinner:

1 Lose-it shake mixed with 1 cup (250ml) 1% partially skimmed milk

Snack:

1 tbsp (16g) peanut butter

6 whole wheat crackers

1/4 cup (35g) dried apricots

Total: ………..1599 calories, 38 grams fat, 21% fat

Day 6

Breakfast: 

1 Lose-it shake mixed with 1 cup (250ml) 1% partially skimmed milk

Lunch:

1, 6” whole wheat pita bread

2 oz (60g) lean ham slices

2 tsp (10g) mustard

Lettuce & tomato slice

1 apple, sliced

6oz (187ml) coffee (or substitute tea)

Snack:

2 graham cracker squares

1 tbsp (14g) cream cheese

1 tbsp (15g) jam

Dinner:

1 Lose-it shake mixed with 1 cup (250ml) 1% partially skimmed milk

Snack:

1 cup (250ml) sherbet

Total: ………..1326 calories, 24 grams fat, 17% fat

Day 7

Breakfast: 

1 Lose-it shake mixed with 1 cup (250ml)

1% partially skimmed milk

Lunch:

1 Lose-it shake mixed with 1 cup (250ml) 1% partially skimmed milk

Snack:

2/3 cup (150ml) grape juice

2 (28g) fig cookies

Dinner:

Chicken Stir-Fry

1tsp (5ml) peanut oil

3/4 cup (90g) boneless chicken strips

1/4 cup (35g) snow peas

1/4 cup (35g) carrot slices

3 (80g) broccoli spears

2 tbsp (40g) onion

1 cup (205g) brown rice

6 oz (187ml) coffee (or substitute tea)

Snack:

1 cup (173g) melon balls

10 (28g) animal crackers

Total: ………..1263 calories, 24 grams fat, 17% fat