Sample meal plan day seven

Meal 1
Egg White omelette with spinach (cooked with cooking spray)
¾ cup oatmeal with 1 tbsp honey

Meal 2
1 ½ Cups Fat-Free Cottage Cheese
1 Large Whole Grain Bagel w/
2 Tbsp. Fat-free Cream Cheese and
2 tsp. Low Sugar Fruit Spread

Meal 3
1 ½ tuna sandwiches made with:
3 slices whole grain bread
2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery

Meal 4
2 Scoops Whey Protein Powder mixed with Skim Milk and Cinnamon
2 Large Apples

Meal 5
8 ounces Steamed Orange Roughy
2 cups Whole Wheat Pasta
1 cup Sautéed Zucchini
1 cup salad greens with fat free salad dressing