Sample Menu Week 1: July 10-16

Make-Ahead Menu Items

Spinach Egg Casserole (just leave out the ham to make it vegetarian)
Coconut Tofu Curry
Tomato Basil Soup
Loaded Zucchini Boats

Snack Stockpile

Plain Greek yogurt, avocados, mozzarella sticks, diet coke, low glycemic fruit, low starch veggies, hummus, ranch dressing

July 10: LEAN DAY

• Breakfast - slice of egg casserole
• Morning snack - mozzarella stick
• Lunch - big salad w/avocado, bowl of soup
• Afternoon snack - veggies + ranch
• Dinner - coconut tofu curry (no rice)

July 11: MODERATE DAY

• Breakfast - slice of egg casserole
• AM snack - mozzarella stick 
• Lunch - leftover tofu curry, with rice if desired
• PM snack - plain greek yogurt + fruit
• Dinner - big salad w/avocado, bowl of soup

July 12: CHEAT DAY!  ANYTHING GOES!

July 13: LEAN DAY

• Breakfast - slice of egg casserole
• AM snack - mozzarella stick
• Lunch - big salad w/avocado, bowl of soup
• PM snack - diet coke
• Dinner - loaded zucchini boats

July 14: MODERATE DAY

• Breakfast - slice of egg casserole
• AM snack - greek yogurt + fruit
• Lunch - veggies + hummus
• PM snack - diet coke
• Dinner - loaded zucchini boats

July 15: CHEAT DAY!  ANYTHING GOES!

July 16: LEAN DAY

• Breakfast - slice of egg casserole
• AM snack - mozzarella stick
• Lunch - big salad w/avocado, soup if there's any left
• PM snack - veggies + ranch
• Dinner - whatever's leftover at this point :)  (no rice, no hummus)