One Week Program – For Men

Breakfast	Smoothie
DAY 1	2 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
Snack	5 oz  yogurt with 2 teaspoons of slivered almonds
Lunch	2 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
Dinner	6 Oz grilled Salmon
	1/2 teaspoon slivered almonds
	4 cups steamed vegetables
	1-cup mixed berries (blueberries, blackberries, strawberries)
Breakfast	4 egg whites

Breakfast	Smoothie
DAY 2	3 strips turkey bacon
	1/2 cup low-fat or nonfat cottage cheese
	1 chopped apple
	1 cup strawberries & ½ a nectarine
	12 almonds
Snack	1 Oz cheese with 1 medium apple
Lunch	4 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
Dinner	5 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)

Breakfast	Smoothie
DAY 3	2 cups blueberries
	16oz Soy Milk – or rice milk or 1% regular milk
	2 scoops of soy powder
	1 tablespoon of EFA oils
Snack
Lunch	4 – 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
Dinner	1/2 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

Breakfast	1 cup slow cooked oatmeal	cook oatmeal, prepare bacon
DAY 4	2 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.
Snack	1 Oz Soy cheese with 3 Apricots
Lunch	Cheeseburger
	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
Dessert	1 cup of unsweetened applesauce sprinkling of cinnamon
Dinner	6oz 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)

Breakfast	Smoothie
DAY 5	2 cups blueberries
	16oz Soy Milk – or rice milk or 1% regular milk
	2 scoops of soy powder
	1 tablespoon of EFA oils
Snack	Soy yogurt with pinneapple bits
Lunch	4 – 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
Dinner	4 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)

Breakfast	Spanish Omelet
DAY 6	Vegetable 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
Snack	5 oz plain  yogurt with 2 teaspoons of slivered almonds
Lunch	Grilled 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
Dinner	1/2 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)

Breakfast	Smoothie
DAY 7	2 cups blueberries
	16oz Soy Milk – or rice milk or 1% regular milk
	2 scoops of soy powder
	1 tablespoon of EFA oils
Snack	5 oz soy yogurt with 2 teaspoons of slivered almonds
Lunch	2 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
Dinner	6 Oz grilled Salmon
	1/2 teaspoon slivered almonds
	4 cups steamed vegetables
	1-cup mixed berries (blueberries, blackberries, strawberries)