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7 DAY SKINNY

MONDAY

Breakfast

  • -  1/2 cup egg whites scrambled with 1 teaspoon olive oil
  • -  1 teaspoon chopped basil
  • -  1 teaspoon grated Parmesan
  • -  1/2 cup cherry tomatoes
  • -  1 slice whole-grain toast
  • -  1/2 cup blueberries
  • -  1 cup skim milk

Snack

  • -  1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch

  • -  Salad made with 3/4 cup cooked bulgur
  • -  4 ounces chopped grilled chicken breast
  • -  1 tablespoon shredded low-fat cheddar
  • -  Diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper)
  • -  1 teaspoon chopped cilantro
  • -  1 tablespoon low-fat vinaigrette

Snack

  • -  2 tablespoons hummus and 6 baby carrots

Dinner

  • -  4 ounces grilled salmon
  • -  1 cup wild rice with 1 tablespoon slivered toasted almonds
  • -  1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
  • -  1/2 cup diced cantaloupe topped with 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts

TUESDAY

Breakfast

  • -  3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
  • -  2 links country-style turkey sausage
  • -  1 cup blueberries

Snack

  • -  1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Snack

  • -  1/2 cup fat-free cottage cheese with 1/2 cup salsa

Dinner

  • -  1 turkey burger
  • -  3/4 cup roasted cauliflower and broccoli florets
  • -  3/4 cup brown rice
  • -  1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

WEDNESDAY

Breakfast

  • -  Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
  • -  Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
  • -  1/2 cup diced watermelon

Snack

  • -  1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch

  • -  Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
  • -  1 medium nectarine
  • -  1 cup skim milk

Snack

  • -  1 fat-free mozzarella string cheese stick
  • -  1 medium orange

Dinner

  • -  4 ounces shrimp, grilled or sautéed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
  • -  1 medium artichoke, steamed
  • -  1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

THURSDAY

Breakfast

  • -  1 light whole-grain English muffin with 1 tablespoon peanut or almond butter and 1 tablespoon sugar-free fruit spread
  • -  1 wedge honeydew
  • -  ½1 cup skim milk
  • -  2 slices bacon

Snack

  • -  Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch

  • -  Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
  • -  1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack

  • -  8 baked corn chips with 2 tablespoons guacamole

Dinner

  • -  4 ounces grilled halibut
  • -   1/2 cup sliced mushrooms sautéed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
  • -  Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
  • -  1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt
  • -  1 tablespoon chopped pecans and dash cinnamon

FRIDAY

Breakfast

  • -  Burrito made with 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
  • -  1 cup mixed melon

Snack

  • -  3 ounces sliced lean ham
  • -  1 medium apple

Lunch

  • -  Turkey burger
  • -  Salad made with 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
  • -  1 cup skim milk

Snack

  • -  1 fat-free mozzarella string cheese stick
  • -  1 cup red grapes

Dinner

  • -   ¼ 5 ounces grilled wild salmon
  • -   1/2 cup brown or wild rice
  • -  2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
  • -   1/2 cup all-fruit strawberry sorbet with 1 sliced pear

SATURDAY

Breakfast

  • -  Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
  • -  1 small bran muffin
  • -  1 cup skim milk

Snack

  • -  1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch

  • -  4 ounces sliced turkey breast
  • -  Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fatfree Italian dressing
  • -  1 medium orange

Snack

  • -  Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries

Dinner

  • -   4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
  • -  1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese
  • -  1 cup steamed green beans with 1 tablespoon slivered almonds

SUNDAY

Breakfast

  • -  2 slices bacon
  • -  1 whole-grain toaster waffle with sugar-free fruit spread
  • -  3/4 cup berries
  • -  1 cup skim milk

Snack

  • -  1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch

  • -  Salad made with 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
  • -  1 apple
  • -  1 cup skim milk

Snack

  • -  1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
  • -  1/4 cup blueberries

Dinner

  • -   4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
  • -  1/2 cup brown rice
  • -  5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

Recommended Nutritional Supplements

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

RUSSIAN BEAR CLA

As a dietary supplement, consume 1-2 CLA soft gels with morning, noon, and evening meals or use as directed by a physician or licensed nutritionist.