You've made it through Week One of the Diet Program. Congratulations. Get ready for another great week on your way to a healthier you!

Important note

Consult with your health care professional before beginning your diet and exercise program.

• 12 oz. water 1/2 hour before breakfast

Breakfast

• low fat waffle

• 1 cup nonfat vanilla yogurt

• 3/4 cup blueberries

Mid-Morning Snack

• 12 oz. water

• 1 medium apple

• 1 tbs. peanut butter

• 12 oz. water 1/2 hour before lunch

Lunch

• Chinese Chicken Salad: 1 cup romaine lettuce, 1/2 cup combined bamboo shoots, carrots, and water chestnuts, 3 oz. grilled chicken breast (no skin), 1/2 cup mandarin oranges

• Dressing: 1 tbs. sesame oil, 1 tsp. sesame seeds, 1 tbs. reduced sodium soy sauce

Afternoon snack

• 12 oz. water

• 2 nonfat fruit bar cookies

• 12 oz. water 1/2 hour before dinner

Dinner

• Tuna Noodle Casserole: bake 3 oz. tuna with 2 oz. cooked pasta noodles, 1 cup mixed onions, yellow squash and zucchini, and 1/2 cup nonfat milk; top with 1 tbs. parmesan cheese

• 12 oz. water 1/2 hour before breakfast

Breakfast

• 1 toasted English muffin, topped with 1 poached egg, tomato, onions and 1 oz. reduced calorie cheese

• 1 cup orange juice

Mid-Morning Snack

• 12 oz. water

• 1 cup nonfat milk

• 6 graham crackers (2 1/2' squares)

• 12 oz. water 1/2 hour before lunch

Lunch

• 1 cup lentil soup with seasoning

• 1 cup tomato cucumber salad; add red wine vinegar, cilantro and onion

• 8 wheat crackers

Afternoon Snack

• 12 oz. water

• carrot and celery sticks

• 2 tbs. low fat cream cheese

• 12 oz. water 1/2 hour before dinner

Dinner

• 4 oz. broiled halibut with 1 tbs. lemon juice; sprinkle with basil and oregano

• 1/2 cup brown rice

• spinach salad with 1/2 cup mandarin oranges, 2 tsp. olive oil and 1 tsp. balsamic vinegar

• 12 oz. water 1/2 hour before breakfast

Breakfast

• 3/4 oz. bran flakes

• 1 cup nonfat milk

• 3/4 cup blueberries 3/4 cup raspberries

Mid-Morning Snack

• 12 oz. water

• 1 cup low fat chocolate pudding

• 1 tbs. almonds

• 12 oz. water 1/2 hour before lunch

Lunch

• Chicken Salad: 3 oz. baked chicken (no skin), 1/8 cup celery, 1/8 cup onion, 2 tbs. low fat mayonnaise and seasonings; 1 orange

• serve over romaine lettuce with tomato slices and 1/4 avocado

Lunch

• 12 oz. water

• 1 tbs. peanut butter

• 12 oz. water 1/2 hour before dinner

Dinner

• 3/4 cup cooked pasta: combine with 2 oz. baked chicken (no skin), 1/4 cup sun-dried tomatoes (dry or packed in water), 1/4 cup eggplant, 1/4 cup zucchini, 1/8 cup onions and 1 tsp. olive oil

• 1 tbs. parmesan

• 1 cup low fat vanilla pudding

• 1/2 cup fresh strawberries

• 12 oz. water 1/2 hour before breakfast

Breakfast

• 1/2 toasted bagel

• 1 tbs. low fat cream cheese

• 1 banana

Mid-Morning Snack

• 12 oz. water

• 1/2 cup nonfat cottage cheese

• 1/2 cup pineapple chunks

• 12 oz. water 1/2 hour before lunch

Lunch

• 1 turkey frank; top with mustard and pickle relish

• 1/2 cup baked beans

• 1 tsp. almonds

• 1 cup steamed mixed vegetables drizzled with olive oil

Afternoon Snack

• 12 oz. water

• 8 oz. nonfat frozen yogurt

• 12 oz. water 1/2 hour before dinner

Dinner

• 3 oz. barbecue chicken

• corn on the cob (5')

• 1 tsp. margarine (nonhydrogenated)

• small green salad: 1 cup lettuce with 1/2 cup mixed vegetables

• 1 tbs. low fat dressing

• 1/2 cup applesauce with 1/2 tsp. cinnamon

• 12 oz. water 1/2 hour before breakfast

Breakfast

• Strawberry-Orange Smoothie: in a blender, mix 1/2 cup orange juice, 1 cup nonfat strawberry yogurt, 1 cup frozen strawberries and ice cubes

Mid-Morning Snack

• 12 oz. water

• 1 cup nonfat cottage cheese

• 3/4 cup peaches

• 12 oz. water 1/2 hour before lunch

Lunch

• 1 cup split pea soup

• 1 tbs. parmesan cheese

• 8 wheat crackers

• small green salad: 1 cup lettuce with 1/2 cup mixed vegetables

• 1 tbs. oil and vinegar dressing

Afternoon Snack

• 12 oz. water

• 1 medium banana

• 1 tbs. peanut butter

• 12 oz. water 1/2 hour before dinner

Dinner

• Sweet and Sour Shrimp: 4 oz. boiled shrimp, 2 tbs. sweet and sour sauce, 2 tsp. sesame oil, 1/2 cup pineapple, 1 tbs. soy sauce, 1 1/2 cups mixed snow peas, bean sprouts, peppers, zucchini, mushrooms and onion

• 1/2 cup brown rice

• 12 oz. water 1/2 hour before breakfast

Breakfast

• bran muffin

• 1 tsp. margarine (nonhydrogenated)

• 1 cup nonfat vanilla yogurt

• 1/2 cup fresh blueberries

Mid-Morning Snack

• 12 oz. water

• 1 medium apple

• 2 oz. reduced fat cheese

• 12 oz. water 1/2 hour before lunch

Lunch

• 1 cup minestrone soup

• small green salad: 1 cup lettuce and 1/2 cup mixed vegetables

• 1 tbs. low fat cream cheese

• 1 tbs. low fat dressing

Afternoon Snack

• 12 oz. water

• 10 baby carrots

• 12 oz. water 1/2 hour before dinner

Dinner

• 4 oz. baked turkey

• baked sweet potato (6 oz.)

• 1 tsp. margarine (nonhydrogenated)

• 4 oz. steamed asparagus

• 1/2 cup low fat chocolate pudding