One Week Program – For Men

BreakfastSmoothie
DAY 12 cups blueberries
16oz Soy Milk – or rice milk or 1% regular milk
2 scoops of soy powder
1 tablespoon of EFA oils – Essential fatty acids
Snack5 oz  yogurt with 2 teaspoons of slivered almonds
Lunch2 turkey patty
2 1/2 cups cooked green beans, sprinkle with 1/3 tspn olive oil and top with 1/2 medium avacado (3/4oz)
1 cup cubed pineapple
2 cups raspberries
Dinner6 Oz grilled Salmon
1/2 teaspoon slivered almonds
4 cups steamed vegetables
1-cup mixed berries (blueberries, blackberries, strawberries)
Breakfast4 egg whites
BreakfastSmoothie
DAY 23 strips turkey bacon
1/2 cup low-fat or nonfat cottage cheese
1 chopped apple
1 cup strawberries & ½ a nectarine
12 almonds
Snack1 Oz cheese with 1 medium apple
Lunch4 Oz. albacore tuna packed in water and drained
1/4 cup celery, washed, dried, and coarsely chopped
4 teaspoons olive-oil-and-vinegar dressing  (1 1/3 teaspoon olive oil and 2 teaspoons vinegar).
1 or 2 lettuce leaves, washed and dried
1/2 cantaloupe with berries and serve for dessert
3/4 cup blueberries, rinsed and drained
Mix tuna with celery and stir in dressing. Prepare a bed of lettuce, and top with tuna mixture.
Stuff cantaloupe with berries and serve for dessert
Dinner5 oz red snapper
3 cups red cabbage, with 1/3 tspn olive oil , 4 tbspn avocado, 1 cup chopped tomatos, 1/2 cup kidney beans
1 cup (unsweetened apple sauce)
BreakfastSmoothie
DAY 32 cups blueberries
16oz Soy Milk – or rice milk or 1% regular milk
2 scoops of soy powder
1 tablespoon of EFA oils
Snack
Lunch4 – 5 oz chicken breast
2 1/2 cups cooked green beans, sprinkle with 1/3 tspn olive oil and top with 1/2 medium avacado (3/4oz)
1 cup cubed pineapple
2 cups raspberries
Dinner1/2 cup steak (cut out all marbling)
12 asparagus spears (boiled), 3 cups brocolli, 2 cups cooked mushrooms, 6 crushed almonds, 1/2 tbspn olive oil
1 cup cubed pineapple
1/2 cup low or nonfat cottage cheese
2 cups raspberries
Breakfast1 cup slow cooked oatmealcook oatmeal, prepare bacon
DAY 42 oz  Canadian bacon
1/3 cup unsweetened applesauce
1 tbspn slivered almonds
sprinkling nutmeg
sprinkling cinnamon
1/2 cup low fat cottage cheese
Stir in applesauce and almonds and sprinkle cinnamon and nutmeg into oatmeal.
Snack1 Oz Soy cheese with 3 Apricots
LunchCheeseburger
4.5 Oz lean harris ranch ground beef (97% lean)
1 Oz soy cheese
1 tablespoon light mayonnaise
1/2 hamburger roll
1 thick tomato slice
1 larger lettuce leaf
1 dill pickle wedge
1 slice of avacado
Dessert1 cup of unsweetened applesauce sprinkling of cinnamon
Dinner6oz fish – you pick!
3 cups (boiled) brocolli, 2 cups zucchini
Sprinkle with 1/3 tspn olive oil 8 med black olives
1/3 cup (unsweetened appled sauce)
BreakfastSmoothie
DAY 52 cups blueberries
16oz Soy Milk – or rice milk or 1% regular milk
2 scoops of soy powder
1 tablespoon of EFA oils
SnackSoy yogurt with pinneapple bits
Lunch4 – 5 oz chicken breast
2 1/2 cups cooked green beans, sprinkle with 1/3 tspn olive oil and top with 1/2 medium avacado (3/4oz)
1 cup cubed pineapple
2 cups rasberries
Dinner4 strips Turkey Bacon – (Grill enough so it is the size and thickness of your palm)
3 cups (boiled) brocolli, 2 cups zucchini
Sprinkle with 1/3 tspn olive oil and handful of walnuts
1/3 cup (unsweetened appled sauce)
BreakfastSpanish Omelet
DAY 6Vegetable spray
3 tblspn chopped yellow onion, 3 tblspn chopped green pepper
8 large egg whites, 1 tspn low-fat milk, 1 tspn chili powder, 2 teaspoons olive oil, ¼ cup canned black beans,
1 oz low-fat Monterey Jack Cheese – shredded.  1 tblspn salsa
Snack5 oz plain  yogurt with 2 teaspoons of slivered almonds
LunchGrilled Chicken Salad
2 cups green-leaf or romaine lettuce washed, dried, and torn into large pieces
1 cup broccoli florets
1/2 green pepper, cored, seeded, and cut into thin strips
1/4 cup canned kidney beans, rinsed and drained
1 medium tomato, sliced
4 teaspoons olive-oil-and-vinegar dressing  (1 1/3 teaspoon olive oil and 2 teaspoons vinegar)
1 tablespoon lemon juice
1 teaspoon Worestershire sauce
Dinner1/2 cup cooked scallops wrapped in 3 strips cooked turkey bacon
4 cups (boiled) cauliflower, 12 asparagus spears
Sprinkle with 1/3 tspn olive oil 8 med black olives
1/3 cup (unsweetened apple sauce)
BreakfastSmoothie
DAY 72 cups blueberries
16oz Soy Milk – or rice milk or 1% regular milk
2 scoops of soy powder
1 tablespoon of EFA oils
Snack5 oz soy yogurt with 2 teaspoons of slivered almonds
Lunch2 turkey patty
2 1/2 cups cooked green beans, sprinkle with 1/3 tspn olive oil and top with 1/2 medium avacado (3/4oz)
1 cup cubed pineapple
2 cups raspberries
Dinner6 Oz grilled Salmon
1/2 teaspoon slivered almonds
4 cups steamed vegetables
1-cup mixed berries (blueberries, blackberries, strawberries)