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Derby Meal Plan

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Week 4 – Meal Plan
BREAKFAST

Day One
1 egg
1 cup cooked oatmeal
1/2cup mixed berries mixed in

Day Two
1 whole wheat pita
1 scrambled egg
1 ounce cheese
1 ounce ham
½ apple

Day Three
1 whole wheat frozen waffle
1 tsp butter spread on all natural fruit jelly (read your label and get the kind with no sugar added)
1 cup low fat milk

Day Four
¾ cup cottage cheese
¼ of a cantaloupe cubed
1 cup of strawberries
½ cup grapes small handful of almonds

Day Five
1 egg fried in 1 tsp olive oil
1 slice swiss cheese on 1 whole wheat English muffin

Day Six
1 eggfried in 1 tsp olive oil
1 slice swiss cheese on 1 whole wheat English muffin

Day Seven
½ grapefruit
2 scrambled eggs
1 slice whole wheat bread with 1 tsp butter

LUNCH

Day One
5 ounces lean ground beef browned
1/4 cup corn kernels
1/2 cup salsa
1/2 cup cooked white kidney beans
9 Black olives, diced
1 whole wheat tortilla

Day Two
4 ounces grilled chicken
½ cup red peppers
½ cup onions on a whole wheat tortilla

Day Three
3 ounces turkey lunch meat
½ cup lettuce
½ cup tomatoes mayonnaise in 1 whole wheat pita

Day Four
4 ounces browned lean ground beef
1 cup cooked whole wheat pasta
1 cup tomato sauce
1 cup broccoli sprinkle with parmesan cheese
½ apple

Day Five
2 corn tortillas
3 ounces of seasoned ground meat (turkey or lean beef)
1 ounce cheese
½ tomato
¼ cup onion chopped lettuce
10 olives splash of Tabasco

Day Six
4 ounces of grilled chicken
2 cups of spinach salad
1 ounce gorgonzola cheese
2 pieces of bacon (bacon bits) chopped carrots sliced cucumber olive oil and vinegar dressing

Day Seven
1 corn tortilla
3 ounces of melted cheese
1/2 avocado or guacamole jalapenos sliced splash on some salsa
1 orange

DINNER

Day One
5 ounces of chicken fajita style
½ cup onions
½ cup red peppers salsa small scoop of lowfat sour cream or sprinkle of cheese
1 whole wheat tortilla

Day Two
5 ounce grilled chicken breast grilled in olive oil with 3 cups vegetable stirfry (no noodles!!)
1 ounce dark chocolate

Day Three
Minestrone Soup
1 cup whole wheat pasta
5 ounces of ground turkey tomato sauce
1tbsp parmesan cheese

Day Four ounces of fresh grilled fish
1 1/3 cups sautéed zucchini (your choice of herbs)
Small salad with olive oil and vinegar dressing
1 ounce dark chocolate
Day Five
8 ounces of shrimp
½ cup snow peas½ cup carrots
½ cup red peppers
½ cup green peppers
1 cup cabbagestir fried in olive oil seasoned with soy sauce
1 cup brown rice

Day Six
4 ounces of turkey breast, roasted
2 ½ cups chopped and steamed kale
Saute 1 tsp olive oil, garlic, and crushed red peppers
Add in the steamed kale and mix
1 peach

Day Seven
5 ounces pork tenderloin
½ cup unsweetened apple sauce
1 cup brussel sprouts

SNACKS

½ ham and cheese sandwichwith mayonnaise
½ pear

1 ounce turkey lunch meat
1 cup strawberries

small handful of peanuts
1 string cheese

1 cup mango
1 ounce grilled turkey breast

½ cup of blueberriess small handful of cashews

1 ½ ounces of feta cheese
1 cup diced tomato
5 olives

1 sliced cucumber
½ cup cottage cheese

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