PMMC:\Documents and Settings\Michael T. Ashby\Desktop\South_Beach_Meal_Plans.mpa€ PersonalPersonalThe Ashby GroupTheAshbyClientsClientsWebWebNPUGNPUGNetworkNetworkPalmPalm RecipesRecipes € South BeachSouthBea@ƒ@3ÿòPhase 1 - Day 01 ----------------------- Breakfast ----------------------- V8 6oz (2) Vegetable Quiche Cups To Go [recipe] Coffee ----------------------- Snack ----------------------- (1) Part-Skim Mozzarella Cheese Stick ----------------------- Lunch ----------------------- Sliced grilled chicken breast on romaine (2) Tbsp Balsamic Vinaigrette [recipe] Sugar-Free Jello Cup ----------------------- Snack ----------------------- Celery stuffed with 1 wedge Laughing Cow Light Cheese ----------------------- Dinner ----------------------- Grilled Salmon with Rosemary [recipe] Steamed Asparagus Tossed Salad Oil Vinaigrette ----------------------- Dessert ----------------------- Vanilla Ricotta Crème [recipe] ‚@4ÿuPhase 1 - Day 02 ----------------------- Breakfast ----------------------- Tomato Juice 8oz 1/4 - 1/2 cup Liquid Egg Substitute 2 slices Canadian bacon Coffee ----------------------- Snack ----------------------- 1-2 Turkey Roll-ups [recipe] 2 Tbsp Cilantro Mayonnaise [recipe] ----------------------- Lunch ----------------------- South Beach Chopped Salad with Tuna [recipe] Sugar-Free Jello Cup ----------------------- Snack ----------------------- Celery stuffed with 1 wedge of Laughing Cow Cheese ----------------------- Dinner ----------------------- Baked Chicken Breast Roasted Eggplant and Peppers [recipe] Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) 2 Tbsp Balsamic Vinaigrette [recipe], or low-sugar prepared dressing ----------------------- Dessert ----------------------- Mocha Ricotta Crème [recipe] @5ÿùPhase 1 - Day 03 ----------------------- Breakfast ----------------------- V8 6oz Easy Asparagus and Mushroom Omelet [recipe] Coffee ----------------------- Snack ----------------------- 1 Part-Skim Mozzarella Cheese Stick ----------------------- Lunch ----------------------- Dilled Shrimp Salad with Herb-Dill Dressing [recipe] Sugar-Free Jello Cup ----------------------- Snack ----------------------- 1-2 Ham Roll-Ups [recipe] 2 Tbsp Cilantro Mayonnaise [recipe] ----------------------- Dinner ----------------------- Broiled Sirloin Steak Steamed broccoli Broiled Tomato [recipe] Surprise South Beach Mashed "Potatoes" [recipe] ----------------------- Dessert ----------------------- Almond Ricotta Crème [recipe] €@6ÿ]Phase 1 - Day 04 ----------------------- Breakfast ----------------------- Tomato Juice 6oz. Eggs Florentine (1 poached egg served on 1/2 cup spinach sauteed in olive oil) 2 slices Canadian Bacon Coffee ----------------------- Snack ----------------------- Celery stuffed with 1 wedge Laughing Cow Light Cheese ----------------------- Lunch ----------------------- Chef's salad (at least 1oz each ham, turkey and lo-fat cheese on mixed greens) Oil Vinaigrette ----------------------- Snack ----------------------- 10 Cherry tomatoes stuffed with 1/2 cup of cottage cheese ----------------------- Dinner ----------------------- Orange Roughy in Scallion and Ginger Sauce [recipe] Steamed snow peas Shredded cabbage sauteed in olive oil ----------------------- Dessert ----------------------- Mocha Ricotta Crème [recipe] @7ÿlPhase 1 - Day 05 ----------------------- Breakfast ----------------------- V8 6oz Western Egg White Omelet [recipe] Coffee ----------------------- Snack ----------------------- 1-2 Turkey Roll-Ups [recipe] 2 Tbsp Cilantro Mayonnaise ----------------------- Lunch ----------------------- Gazpacho Grilled sirloin hamburger steak (no bun) Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil vinaigrette ----------------------- Snack ----------------------- Cucumber rounds with Salmon spread ----------------------- Dinner ----------------------- Balsamic Chicken [recipe] Stewed Tomatoes and Onions [recipe] Steamed spinach Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil vinaigrette ----------------------- Dessert ----------------------- Almond Ricotta Crème [recipe] „@8ÿPhase 1 - Day 06 ----------------------- Breakfast ----------------------- Tomato Juice 6oz. Scrambled eggs with fresh herbs and mushrooms 2 slices of Canadian Bacon Coffee ----------------------- Snack ----------------------- 1 Part-Skim Mozzarella Cheese Stick ----------------------- Lunch ----------------------- Chicken Caesar salad (no croutons) 2 Tbsp prepared Caesar dressing ----------------------- Snack ----------------------- 1/2 cup low-fat cottage cheese with 1/2 cup chopped tomatoes and cucumbers ----------------------- Dinner ----------------------- Mahi mahi Oven-Roasted Vegetables [recipe] Arugula salad 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Dessert ----------------------- Lemon Zest Ricotta [recipe] ~@9ÿ!Phase 1 - Day 07 ----------------------- Breakfast ----------------------- V8 6oz Smoked Salmon Fritatta [recipe] Coffee ----------------------- Snack ----------------------- Celery stuffed with a wedge Laughing Cow Light Cheese ----------------------- Lunch ----------------------- Crab Cobb Salad [recipe] Sugar-free Jello Cup ----------------------- Snack ----------------------- 2 slices low-fat mozzarella cheese with 2 slices of Tomato sprinkled with Balsamic vinegar ----------------------- Dinner ----------------------- Marinated London Broil [recipe] Spinach-Stuffed Mushrooms [recipe] Surprise South Beach Mashed "Potatoes" [recipe] Tossed salad Olive Oil Vinaigrette ----------------------- Dessert ----------------------- Lime Zest Ricotta Crème ¨@:ÿIPhase 1 - Day 08 ----------------------- Breakfast ----------------------- Light Spinach Fritatta with Tomato Salsa [recipe] Coffee ----------------------- Snack ----------------------- 1 Part-Skim Mozzarella Cheese Stick ----------------------- Lunch ----------------------- Sliced steak (leftover London broil) on mixed greens 2 Tbsp Balsamic Vinaigrette [recipe] Sugar-free flavored gelatin dessert ----------------------- Snack ----------------------- Humus [recipe] with raw vegetables ----------------------- Dinner ----------------------- Savory Chicken Sauté [recipe] Surprise South Beach Mashed "Potatoes" [recipe] Fresh steamed green beans Boston lettuce and pecan salad Olive oil and vinegar to taste ----------------------- Dessert ----------------------- Vanilla Ricotta Crème [recipe] §@;ÿ Phase 1 - Day 09 ----------------------- Breakfast ----------------------- 6oz Vegetable Juice Cocktail 2 Vegetable Quiche Cups To Go [recipe] Coffee ----------------------- Snack ----------------------- 1-2 Turkey Roll-Ups [recipe] 2Tbsp Cilantro Mayonnaise (optional) [recipe] ----------------------- Lunch ----------------------- Greek Salad [recipe] Sugar-free flavored gelatin dessert ----------------------- Snack ----------------------- Celery stuffed with 1 wedge Laughing Cow Light Cheese ----------------------- Dinner ----------------------- Fish Kabobs [recipe] Oven-Roasted Vegetables [recipe] Sliced English cucumber with olive oil ----------------------- Dessert ----------------------- Lemon Zest Ricotta Crème [recipe] ¥@<ÿÓPhase 1 - Day 10 ----------------------- Breakfast ----------------------- 6oz Tomato Juice ----------------------- Snack ----------------------- Egg white omelet with chopped Canadian bacon and mushrooms Coffee ----------------------- Lunch ----------------------- Salad Niçoise [recipe] ----------------------- Snack ----------------------- ½ cup low-fat cottage cheese ----------------------- Dinner ----------------------- Cracked Pepper Steak [recipe] Broiled Tomato with Pesto [recipe] Steamed broccoli Mixed field greens Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Almond Ricotta Crème [recipe] £@=ÿYPhase 1 - Day 11 ----------------------- Breakfast ----------------------- 6oz Tomato Juice Cheesy Fritatta [recipe] Coffee ----------------------- Snack ----------------------- 1-2 Turkey Roll-Ups [recipe] 2Tbsp Cilantro Mayonnaise (optional) [recipe] ----------------------- Lunch ----------------------- Gazpacho [recipe] Grilled sirloin hamburger steak (no bun) Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Snack ----------------------- Fresh Mozzarella cheese balls ----------------------- Dinner ----------------------- Gingered Chicken Breast [recipe] Steamed snow peas Oriental Cabbage Salad [recipe] ----------------------- Dessert ----------------------- Almond Ricotta Crème [recipe] ¢@>ÿ§Phase 1 - Day 12 ----------------------- Breakfast ----------------------- 6oz Vegetable Juice Cocktail Broccoli and Ham Fritatta [recipe] Coffee ----------------------- Snack ----------------------- 1 wedge Laughing Cow Light Cheese ----------------------- Lunch ----------------------- Chicken-Pistachio Salad [recipe] ----------------------- Snack ----------------------- Fresh mozzarella cheese balls ----------------------- Dinner ----------------------- Poached Salmon with Cucumber Dill Sauce Edamame Salad Broiled Tomatoes Steamed asparagus ----------------------- Dessert ----------------------- Lemon Zest Ricotta Crème [recipe] ¡@?ÿÜPhase 1 - Day 13 ----------------------- Breakfast ----------------------- Baked eggs in Canadian bacon cups Coffee ----------------------- Snack ----------------------- Celery stuffed with 1 wedge Laughing Cow Light Cheese ----------------------- Lunch ----------------------- Poached Salmon Spinach Salad (poached salmon left over from Day 12) [recipe] Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Snack ----------------------- Humus with raw vegetables [recipe] ----------------------- Dinner ----------------------- Grilled Steak with Tomato Relish [recipe] ----------------------- Dessert ----------------------- Mocha Ricotta Crème [recipe]  @@ÿ8Phase 1 - Day 14 ----------------------- Breakfast ----------------------- Artichokes Benedict [recipe] Mock Hollandaise Sauce [recipe] Coffee ----------------------- Snack ----------------------- 1-2 Turkey Roll-Ups [recipe] 2Tbsp Cilantro Mayonnaise (optional) [recipe] ----------------------- Lunch ----------------------- Cottage cheese and chopped vegetables in red pepper cup ----------------------- Snack ----------------------- Humus with raw vegetables [recipe] ----------------------- Dinner ----------------------- Grilled chicken breast with grilled vegetables and fennel or endive ----------------------- Dessert ----------------------- Sugar-free flavored gelatin dessert with a tablespoon fat-free frozen whipped topping, or whipping cream with sugar substitute to taste ž@AÿLPhase 2 - Day 01 ----------------------- Breakfast ----------------------- 1 cup Fresh Strawberries Oatmeal (½ cup old-fashioned oatmeal mixed with 1 cup nonfat milk, cook on low heat, and sprinkled with cinnamon and 1 Tbsp chopped walnuts) Coffee ----------------------- Snack ----------------------- 1 Hard-Boiled Egg ----------------------- Lunch ----------------------- Mediterranean Chicken Salad [recipe] ----------------------- Snack ----------------------- Fresh Pear with 1 Wedge Laughing Cow Light Cheese ----------------------- Dinner ----------------------- Spinach-Stuffed Salmon Fillet [recipe] Vegetable Medley Tossed Salad Olive oil and Vinegar to taste, or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Chocolate-Dipped Strawberries [recipe] @BÿPhase 2 - Day 02 ----------------------- Breakfast ----------------------- Berry smoothie (8oz non-fat, sugar-free fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice; blend until smooth) Coffee ----------------------- Snack ----------------------- 1 Hard-Boiled Egg ----------------------- Lunch ----------------------- Lemon Couscous Chicken [recipe] Tomato and cucumber slices ----------------------- Snack ----------------------- 4oz Non-Fat, sugar free yogurt ----------------------- Dinner ----------------------- Meat Loaf [recipe] Steamed asparagus Mushrooms sautéed in olive oil Sliced Bermuda onion and tomato drizzled with olive oil ----------------------- Dessert ----------------------- Sliced cantaloupe with 2 Tbsp ricotta cheese œ@CÿßPhase 2 - Day 03 ----------------------- Breakfast ----------------------- 1 cup high-fiber cereal (such as Uncle Sam) with ¾ cup nonfat milk 1 cup fresh strawberries Coffee ----------------------- Snack ----------------------- Small Granny Smith apple with 1 Tbsp peanut butter ----------------------- Lunch ----------------------- Greek Salad [recipe] ----------------------- Snack ----------------------- 4oz. non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Herb-Marinated Chicken [recipe] Perfection Salad [recipe] Steamed juienned zucchini and yellow squash ----------------------- Dessert ----------------------- Fresh pear with ricotta cheese and walnuts ›@Dÿ^Phase 2 - Day 04 ----------------------- Breakfast ----------------------- ½ fresh grapefruit 1 slice toasted whole wheat bread topped with 1 oz sliced reduced-fat cheddar cheese, broiled until cheese melts Coffee ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Lunch ----------------------- Chef's salad (at least 1oz each: turkey, roast beef, and low-fat cheese on mixed greens) 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Snack ----------------------- Small Granny Smith apple with 1 wedge Laughing Cow Light Cheese ----------------------- Dinner ----------------------- Asian Style Chicken Packets with Vegetables [recipe] Oriental Cabbage Salad [recipe] ----------------------- Dessert ----------------------- Almond Ricotta Crème [recipe] °@EÿPhase 2 - Day 05 ----------------------- Breakfast ----------------------- Berry smoothie (8oz non-fat, sugar-free fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice; blend until smooth) Coffee ----------------------- Snack ----------------------- 1 hard-boiled egg ----------------------- Lunch ----------------------- Open-faced roast beef sandwich (3oz lean roast beef, lettuce, tomato, onion, mustard, 1 slice whole grain bread) ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Stir-fry Chicken and vegetables [recipe] Tossed Salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- ½ cup fat-free, sugar-free vanilla pudding with 3-4 sliced strawberries ™@FÿdPhase 2 - Day 06 ----------------------- Breakfast ----------------------- 6oz Vegetable Juice Cocktail 1 poached egg 1 whole wheat English muffin Coffee ----------------------- Snack ----------------------- Small Granny Smith apple with 1 Tbsp peanut butter ----------------------- Lunch ----------------------- ¾ cup cottage cheese with 1/4 cantaloupe, sliced 4 whole wheat crackers Sugar-free flavored gelatin dessert ----------------------- Snack ----------------------- Humus with raw vegetables [recipe] ----------------------- Dinner ----------------------- Easy Chicken in Wine Sauce [recipe] Italian-Style Spaghetti Squash [recipe] Arugula, spinach, and walnut salad Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Pistachio Bark [recipe] ˜@Gÿ/Phase 2 - Day 07 ----------------------- Breakfast ----------------------- ¼ cantaloupe 1 slice toasted whole wheat bread topped with 1 oz sliced reduced-fat cheddar cheese, broiled until cheese melts Coffee ----------------------- Snack ----------------------- 4oz Non-Fat, sugar free yogurt ----------------------- Lunch ----------------------- Tomato stuffed with tuna salad (3oz water-packed tuna, 1 Tbsp chopped celery, 1 Tbsp mayonnaise), served on a bed of salad greens ----------------------- Snack ----------------------- Baba Ghannouj [recipe] with raw vegetables or wrapped in a lettuce leaf ----------------------- Dinner ----------------------- Marinated Flank Steak [recipe] Green and yellow wax beans with red pepper sautéed in olive oil Surprise South Beach Mashed "Potatoes" [recipe] Tossed salad (mixed greens, cucumbers, green pepper, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Sliced cantaloupe with lime wedge —@HÿµPhase 2 - Day 08 ----------------------- Breakfast ----------------------- Sunrise Parfait [recipe] Coffee ----------------------- Snack ----------------------- 1 hard-boiled egg ----------------------- Lunch ----------------------- Apple-Walnut Chicken Salad [recipe] ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Broiled Sole in Light Cream Sauce [recipe] Broiled Tomato [recipe] Bibb lettuce salad Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Lemon Zest Ricotta Crème [recipe] –@IÿPhase 2 - Day 09 ----------------------- Breakfast ----------------------- Eggs Florentine (1 poached egg served on ½ cup spinach sautéed in olive oil) Coffee ----------------------- Snack ----------------------- Small Granny Smith apple with 1 Tbsp peanut butter ----------------------- Lunch ----------------------- Tomato-Basil Couscous Salad [recipe] ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Salsa Chicken [recipe] Tossed salad (mixed greens, cucumbers, green pepper, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Chocolate Cups [recipe] •@JÿòPhase 2 - Day 10 ----------------------- Breakfast ----------------------- Oatmeal Pancake [recipe] Coffee ----------------------- Snack ----------------------- Small Granny Smith apple with 1 Tbsp peanut butter ----------------------- Lunch ----------------------- Chicken and Raspberry Spinach Salad (cold chicken breast left over from Day 9) [recipe] ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Meat Loaf [recipe] Italian-Style Spaghetti Squash [recipe] ----------------------- Dessert ----------------------- Strawberries with Splenda (or sugar substitute of your choice) or dollop of fat-free frozen whipped topping ”@KÿPhase 2 - Day 11 ----------------------- Breakfast ----------------------- 1 cup Fresh Strawberries 1 cup high-fiber cereal (such as Uncle Sam) with ¾ cup nonfat milk Coffee ----------------------- Snack ----------------------- 1 hard-boiled egg ----------------------- Lunch ----------------------- Turkey-tomato pita (3oz sliced turkey, 3 tomato slices, ½ cup shredded lettuce, 1 tsp Dijon mustard in a whole wheat pita) ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Cod en Papillote [recipe] Bibb lettuce salad Olive oil and balsamic vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Baked apple “@Lÿ¤Phase 2 - Day 12 ----------------------- Breakfast ----------------------- ½ grapefruit 1 egg, any style 1 slice 7-grain bread Low-sugar preserves Coffee ----------------------- Snack ----------------------- 1 part-skim mozzarella cheese stick ----------------------- Lunch ----------------------- Tomato Soup [recipe] Chopped sirloin beef patty with 1 slice tomato and 1 slice onion in ½ whole wheat pita ----------------------- Snack ----------------------- Baba Ghannouj [recipe] with raw vegetables or wrapped in a lettuce leaf ----------------------- Dinner ----------------------- Grilled Chicken Salad with Tzatziki Sauce [recipe] Broiled asparagus with drizzled olive oil Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Dessert ----------------------- Fresh pear with ricotta cheese and walnuts  ’@MÿŒPhase 2 - Day 13 ----------------------- Breakfast ----------------------- 1 cup blueberries 1 scrambled egg with tomato salsa Oatmeal (½ cup old-fashioned oatmeal mixed with 1 cup nonfat milk, cook on low heat, and sprinkled with cinnamon and 1 Tbsp chopped walnuts) Coffee ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Lunch ----------------------- Tuna salad (3oz water-packed tuna, 1 tbsp chopped celery, 1 tbsp mayonnaise, 3 slices tomato, 3 slices onion) in a whole wheat pita ----------------------- Snack ----------------------- 1 part-skim mozzarella cheese stick ----------------------- Dinner ----------------------- Pan Roasted Steak and Onions [recipe] South Beach Salad [recipe] Steamed broccoli ----------------------- Dessert ----------------------- Chocolate-Dipped Strawberries [recipe] ‘@NÿÓPhase 2 - Day 14 ----------------------- Breakfast ----------------------- 6oz Vegetable Juice Cocktail Baked eggs in Canadian bacon cups 1 slice 7-grain breast, toasted Coffee ----------------------- Snack ----------------------- 4oz non-fat, sugar-free yogurt ----------------------- Lunch ----------------------- Portobello Pizza [recipe] ----------------------- Snack ----------------------- Small Granny Smith apple with 1 wedge laughing Cow Light Cheese ----------------------- Dinner ----------------------- Grilled salmon Couscous White Asparagus Salad [recipe] ----------------------- Dessert ----------------------- Fresh Strawberries with Lime Zest Ricotta Crème [recipe] @OÿÅPhase 3 - Day 01 ----------------------- Breakfast ----------------------- ½ grapefruit 2 Vegetable Quiche Cups To Go [recipe] Oatmeal (½ cup old-fashioned oatmeal mixed with 1 cup nonfat milk, cook on low heat, and sprinkled with cinnamon and 1 Tbsp chopped walnuts) Coffee ----------------------- Lunch ----------------------- Roast Beef Wrap [recipe] Fresh Apple ----------------------- Dinner ----------------------- Moroccan Grilled Chicken [recipe] Steamed asparagus Couscous Mediterranean Salad [recipe] Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Strawberries with Vanilla Yogurt [recipe] @Pÿ7Phase 3 - Day 02 ----------------------- Breakfast ----------------------- Fresh orange, sliced ¼ - ½ cup liquid egg substitute 2 slices Canadian bacon 1 slice whole grain bread Coffee ----------------------- Lunch ----------------------- South Beach Chopped Salad with Tuna [recipe] Sugar-free flavored gelatin dessert ----------------------- Dinner ----------------------- Stir Fry Chicken and Vegetables [recipe] Oriental Cabbage Salad [recipe] ----------------------- Dessert ----------------------- Lemon Zest Ricotta Crème [recipe] š@Qÿ?Phase 3 - Day 03 ----------------------- Breakfast ----------------------- ½ Grapefruit Egg white omelet with salsa 1 slice multi grain bread Coffee ----------------------- Lunch ----------------------- Open-faced ham and Swiss cheese sandwich on rye 1 fresh apple ----------------------- Dinner ----------------------- Broiled sirloin steak Creamed Spinach [recipe] Surprise South Beach Mashed "Potatoes" [recipe] Fresh Mozzarella-Tomato Salad [recipe] ----------------------- Dessert ----------------------- Chocolate-Dipped Apricots [recipe] Ÿ@Rÿ8Phase 3 - Day 04 ----------------------- Breakfast ----------------------- ½ grapefruit Oatmeal (½ cup old-fashioned oatmeal mixed with 1 cup nonfat milk, cook on low heat, and sprinkled with cinnamon and 1 Tbsp chopped walnuts) 1 poached egg 1 slice multi grain bread 1 tbsp low-sugar fruit spread Coffee ----------------------- Lunch ----------------------- Tomato stuffed with chicken salad Fresh melon wedge 4oz non-fat, sugar-free yogurt ----------------------- Dinner ----------------------- Snapper Provençal [recipe] Steamed snow peas Rice pilaf Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Chocolate-Stuffed Steamed Pear [recipe] ¤@Sÿ+Phase 3 - Day 05 ----------------------- Breakfast ----------------------- ½ grapefruit Western Egg White Omelet [recipe] ½ whole wheat English muffin Coffee ----------------------- Lunch ----------------------- Greek Salad [recipe] 4oz non-fat, sugar-free raspberry yogurt ----------------------- Dinner ----------------------- Beef, Pepper, and Mushroom Kabobs [recipe] Brown Rise Avocado and tomato salad Olive oil and vinegar to taste ----------------------- Dessert ----------------------- Almond Ricotta Crème [recipe] ¦@TÿPhase 3 - Day 06 ----------------------- Breakfast ----------------------- Fresh blueberries Cinnamon Surprise [recipe] Coffee ----------------------- Lunch ----------------------- Chicken Caesar Salad (no croutons) 2 Tbsp prepared Caesar dressing ----------------------- Dinner ----------------------- Savory Shrimp over Wild Rice [recipe] Arugula salad 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Dessert ----------------------- Swiss Knight Fondue au Chocolate with fresh strawberries  ©@UÿžPhase 3 - Day 07 ----------------------- Breakfast ----------------------- Fresh orange, sliced Tomato and Herb Frittata [recipe] 1 slice multi grain toast 1 Tbsp low-sugar fruit spread Coffee ----------------------- Lunch ----------------------- Tuna, Cucumber, and Red Pepper Salad with Lemony Dill Dressing [recipe] Sugar-free flavored gelatin dessert ----------------------- Dinner ----------------------- Apricot-Glazed Cornish Hen [recipe] Couscous Bibb lettuce salad Olive oil and balsamic vinegar to taste or 2 Tbsp prepared low-sugar dressing ----------------------- Dessert ----------------------- Chocolate Sponge Cake [recipe] ª@Vÿ×Phase 3 - Day 08 ----------------------- Breakfast ----------------------- 6oz Vegetable Juice Cocktail ¼ - ½ cup liquid egg substitute 1 slice Canadian bacon ½ whole wheat English muffin 1 tsp low-sugar fruit spread Coffee ----------------------- Lunch ----------------------- Grilled chicken salad 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Dinner ----------------------- Grilled Rosemary Steak [recipe] Fresh steamed green beans Baked Tomatoes with Basil and Parmesan [recipe] Arugula and Wartercress Salad [recipe] 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Dessert ----------------------- Fresh strawberries sand blueberries in Chocolate Cups [recipe] «@Wÿ(Phase 3 - Day 09 ----------------------- Breakfast ----------------------- Fresh orange, sliced 2 Vegetable Quiche Cups To Go [recipe] 1 slice multi grain toast Coffee ----------------------- Lunch ----------------------- Couscous Salad with Spicy Yogurt Dressing [recipe] Fresh nectarine ----------------------- Dinner ----------------------- Lemony Fish in Foil [recipe] Zucchini with dill Sliced tomato Sliced cantaloupe ----------------------- Dessert ----------------------- Strawberries in Balsamic Vinegar [recipe] ¬@XÿÁPhase 3 - Day 10 ----------------------- Breakfast ----------------------- ½ grapefruit Oatmeal Pancake [recipe] Coffee ----------------------- Lunch ----------------------- Open-faced roast beef sandwich (3oz lean roast beef, lettuce, tomato, onion, mustard, 1 slice whole grain bread) Small Granny Smith apple ----------------------- Dinner ----------------------- Baked chicken breast Italian-Style Spaghetti Squash [recipe] Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Prepared low-sugar Italian dressing ----------------------- Dessert ----------------------- Sliced nectarines and fresh blueberries with 4 oz non-fat, sugar-free vanilla yogurt ­@YÿTPhase 3 - Day 11 ----------------------- Breakfast ----------------------- Berry smoothie (8oz non-fat, sugar-free fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice; blend until smooth) Coffee ----------------------- Lunch ----------------------- Endive and Pecan Salad [recipe] Turkey-tomato pita (3oz sliced turkey, 3 tomato slices, ½ cup shredded lettuce, 1 tsp Dijon mustard in a whole wheat pita) 4 oz non-fat, sugar-free lemon yogurt ----------------------- Dinner ----------------------- Marinated London Broil [recipe] Grilled asparagus and peppers Herb-roasted new potatoes Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Individual Lime Cheesecakes [recipe] ®@Zÿ¿Phase 3 - Day 12 ----------------------- Breakfast ----------------------- ½ fresh grapefruit Tex-Mex gees (2 eggs scrambled with shredded Monterey Jack cheese and salsa) 1 slice whole grain toast Coffee ----------------------- Lunch ----------------------- Roast Beef Wrap (London broil left over from Day 11) [recipe] Fresh nectarine ----------------------- Dinner ----------------------- Grilled salmon with tomato salsa Grilled asparagus Tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes) Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing ----------------------- Dessert ----------------------- Chocolate-Dipped Apricots [recipe] ¯@[ÿMPhase 3 - Day 13 ----------------------- Breakfast ----------------------- ½ fresh grapefruit Light Spinach Frittata with Tomato Salsa [recipe] Coffee ----------------------- Lunch ----------------------- Cottage cheese and chopped vegetables in red pepper cup Sliced cantaloupe with blueberries ----------------------- Dinner ----------------------- Tandorri Cornish Hens [recipe] Endive and Pecan Salad [recipe] Couscous Humus [recipe] with pita chips and fresh vegetables ----------------------- Dessert ----------------------- Pear poached in dry red wine ±@\ÿTPhase 3 - Day 14 ----------------------- Breakfast ----------------------- South Beach Blintz (1 egg beaten with 1/3 cup crumbled farmer cheese and Splenda to taste, fried in nonstick omelet pan with cooking spray) Coffee ----------------------- Lunch ----------------------- Chef's salad (at least 1oz each ham, turkey, and low -fat Swiss cheese on mixed greens) Olive Oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing 1 slice whole grain bread ----------------------- Dinner ----------------------- Lime-Baked Fish [recipe] Broiled Tomatoes [recipe] Steamed Brussels sprouts Artichoke salad (chilled cooked artichoke hearts with halved cherry tomatoes and chopped scallions) 2 Tbsp Balsamic Vinaigrette [recipe] ----------------------- Dessert ----------------------- Chocolate-Dipped Strawberries [recipe] s €fAShopping List Whole grain bread Low sugar jam/jelly Celery