Day 1

• Breakfast
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• Snack
  1/2 grapefruit with 1 tbsp. mixed nuts and seeds
• Lunch
  2 slices whole wheat bread with 2 slices Swiss cheese, cucumber slices, lettuce, and tomato
• Snack
  1/2 cucumber, 2 whole wheat crackers, 2 tsp. low-fat cottage cheese or cheese spread
• Dinner
  rice pilaf made with 75 g brown rice, 3 tbsp. sliced mushrooms, chopped onion and celery; 60 g mixed green salad with 1 tbsp. low-fat dressing

Day 2

• Breakfast
  45 g oatmeal with 100 g fresh strawberries
• Snack
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• Lunch
  2 slices whole rye bread with tofurky, lettuce, tomato, and cream cheese
• Snack
  2 pieces rye crispbread with hummus
• Dinner
  85 g whole wheat pasta with 100 g cherry tomatoes and 2 tsp. parmesan cheese; 60 g iceberg lettuce with 1 tbsp. low-fat dressing

Day 3

• Breakfast
  40 g bran flakes with 250 ml skim or light soy milk
• Snack
  120 g fresh raspberries
• Lunch
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• Snack
  200 g low-fat plain yogurt and 3 whole wheat crackers
• Dinner
  1 vegetarian burrito, 60 g romaine lettuce with 1 tbsp. chopped carrots and 1 tbsp. low-fat dressing

Day 4

• Breakfast
  200 g fresh fruit cocktail, 1 whole wheat English muffin
• Snack
  3 vegetable crackers
• Lunch
  2 slices whole rye bread with tofurky, lettuce, sliced tomato, and 1 tbsp. cream cheese
• Snack
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• Dinner
  rice pilaf made with 75 g brown rice, 2 tbsp. sliced carrots, 1 tbsp. walnuts, chopped onion and celery; 60 g romaine lettuce with 1 tbsp. low-fat dressing

Day 5

• Breakfast
  75 g oatmeal with 100 g fresh blueberries
• Snack
  200 g low-fat fruit yogurt
• Lunch
  whole wheat bun with vegetarian hamburger, shredded lettuce, tomato, 1 tbsp. ketchup, and 1 tsp. low-fat mayonnaise
• Snack
  1/2 cucumber, 2 whole wheat crackers, 2 tsp. low-fat cottage cheese or cheese spread
• Dinner
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Day 6

• Breakfast
  1 shredded wheat biscuit with 125 ml skim or light soy milk and 1 small banana
• Snack
  100 g strawberries with 2 tsp. low-fat cream cheese
• Lunch
  250 ml vegetable soup, 1 slice whole wheat bread
• Snack
  200 g low-fat plain yogurt and 3 whole wheat crackers
• Dinner
  85 g whole wheat pasta with marinara sauce; 60 g iceberg lettuce with 1 tbsp. low-fat dressing

Day 7

• Breakfast
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• Snack
  1/2 grapefruit with 1 tbsp. mixed nuts and seeds
• Lunch
  salad made with 30 g spinach, 30 g kidney beans, 80 g bell peppers, 1 medium tomato, 50 g tinned corn, 2 tbsp. low-fat dressing
• Snack
  2 pieces rye crispbread with hummus
• Dinner
  1 vegetarian burrito, 60 g fresh spinach with 1 tbsp. carrots, 1 tbsp. chopped walnuts, and 1 tbsp. low-fat dressing

• 1 egg
• 0,5 L skim or light soy milk
• 2 slices Swiss cheese
• 4 tsp. low-fat cottage cheese or cheese spread
• 2 tsp. parmesan cheese
• 600 g low-fat plain yogurt
• 200 g low-fat fruit yogurt
• 250 ml vegetable soup
• 40 g bran flakes
• 150 g brown rice
• 120 g oatmeal
• 4 pieces rye crispbread
• 2 shredded wheat biscuits
• 1 whole wheat English muffin
• 4 slices whole rye bread
• 3 slices whole wheat bread
• 170 g whole wheat pasta
• 17 whole wheat vegetable crackers
• 2 vegetarian burritos
• 2 small bananas
• 100 g blueberries
• 150 g cantaloupe
• 200 g mixed fruit for fresh fruit cocktail
• 1 grapefruit
• 240 g raspberries
• 200 g strawberries
• 160 g bell peppers
• 3 small carrots
• 4 celery sticks
• 100 g cherry tomatoes
• 50 g tinned corn
• 2 cucumbers
• 60 g mixed green salad
• 120 g iceberg lettuce
• 30 g kidney beans
• 3 tbsp. sliced mushrooms
• 2 onions
• 1 large sweet potato
• 120 g romaine lettuce
• 120 g spinach
• 5 tomatoes
• 160 g mixed grilled vegetables (zucchini, eggplant, etc.)
• 2 tbsp. mixed nuts and seeds, 2 tbsp. chopped walnuts
• low-fat dressing, olive oil, ketchup, low-fat mayonnaise, marinara sauce
• hummus, low-fat cream cheese, cheese spread, tofurky, oregano