Turn off the computer and television and make time for sleep. Sleep deprivation creates havoc with your appetite regulation: Grehlin, the hormone that promotes hunger, increases - and leptin, the hormone that suppresses appetite, decreases. The brains of tired people send out messages that say, "Eat a lot of starchy and sweet foods." Make it a priority to get the 7½ and 8½ hours of sleep recommended by the National Sleep Foundation.
1/2 cup orange juice
Pepper and Eggwich: Sauté 1/2 cup diced green peppers in 1 teaspoon olive oil, add one beaten egg and cook until no longer runny. Place between two lightly toasted Arnold Select Whole Grain White Sandwich Thins halves.
Coffee with 2 tablespoons half & half and 1 teaspoon sugar
Corn and Bean Salad – 1 each: 15 oz. can whole kernel corn and black beans, drained and rinsed; 4 green onions, chopped; 1 green bell pepper, diced; 1 cup salsa. Combine the first four ingredients, add salsa. Eat half. Share the rest.
Tangerine
8 ounces fat free milk
Spaghetti Carbonara: Cook 6 ounces thin spaghetti according to package directions. While it’s cooking, cut 2 ounces Canadian bacon into 1/2 inch squares and cook in a nonstick skillet on medium-high heat for about 3 minutes, stirring so they don’t stick. Beat 2 eggs. Drain the spaghetti and return it immediately to the hot pot. Add the eggs, bacon, black pepper and 4 tablespoons freshly grated Parmesan cheese to the hot pasta and toss well. The heat of the pot and pasta will cook the eggs and the cheese will add creaminess. (Eat half and reserve the other half for Tuesday’s dinner).
2 cups chopped raw vegetable salad (may include cucumber, tomato, radishes, in addition to lettuce) tossed with 1 teaspoon extra virgin olive oil and 1 tablespoon red wine vinegar and dried oregano to taste.
12 ounces sparkling water
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Daily % Values 3 | |
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| Calories | 1410 | ||
| Calories from Fat | 310 | ||
| Total Fat | 34g | 52% | |
| Saturated Fat | 9g | 45% | |
| Trans Fat | 0g | ||
| Cholesterol | 460mg | 153% | |
| Sodium | 2710mg | 113% | |
| Total Carbohydrate | 203g | 68% | |
| Dietary Fiber | 30g | 120% | |
| Sugars | 60g | ||
| Protein | 67g | ||
| Vitamin A | 120% | ||
| Vitamin C | 340% | ||
| Calcium | 60% | ||
| Iron | 70% | ||
2. Nutritional values may vary depending on the actual ingredients used. Seasonings are to taste, they are not included in the analysis.
3. Percent Daily Values are based on a 2,000 calorie diet.
4. Consult your physician before starting any diet or fitness program.
1 cup 2% cottage cheese topped with 1/2 cup fresh blueberries and 8 chopped almonds
1 slice Arnold Light Bakery 100% Whole Wheat Bread, toasted
Latte: 6 ounces hot fat free milk mixed with 6 ounces strong coffee
South of the Border Potato: Bake or microwave a medium potato. Top with 1/2 cup salsa, 1/2 cup chopped green pepper and ¼ cup black beans
Orange
Unsweetened bottled iced tea
Grilled chicken breast sprinkled with mixture of herbs (make two, reserve the second for Thursday)
Veggie blend: 1/3 cup each sliced bell peppers, onions and mushrooms sautéed in 1 tablespoon olive oil and a dash of dried crushed red pepper
1 cup brown rice
8 ounces fat free milk
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Daily % Values 3 | |
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| Calories | 1310 | ||
| Calories from Fat | 350 | ||
| Total Fat | 39g | 60% | |
| Saturated Fat | 8g | 40% | |
| Trans Fat | 0g | ||
| Cholesterol | 110mg | 37% | |
| Sodium | 1760mg | 73% | |
| Total Carbohydrate | 170g | 57% | |
| Dietary Fiber | 22g | 88% | |
| Sugars | 64g | ||
| Protein | 86g | ||
| Vitamin A | 45% | ||
| Vitamin C | 370% | ||
| Calcium | 80% | ||
| Iron | 35% | ||
2. Nutritional values may vary depending on the actual ingredients used. Seasonings are to taste, they are not included in the analysis.
3. Percent Daily Values are based on a 2,000 calorie diet.
4. Consult your physician before starting any diet or fitness program.
Whole grain waffle topped with 1 tablespoon peanut butter and 1/2 cup blueberries
Coffee with 2 tablespoons half & half and 1 teaspoon sugar
BLT sandwich: 2 ounces turkey bacon, lettuce leaves and tomato slices on 2 slices Arnold Bakery Light 100% Whole Wheat Bread, spread with 1 teaspoon mayonnaise
2 fig cookies
8 ounces fat free milk
Spaghetti Carbonara reserved from Sunday night
Lettuce wedge with 1 tablespoon fat free Italian salad dressing and red wine vinegar, as desired
1 kiwifruit
Herb tea
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Daily % Values 3 | |
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| Calories | 1340 | ||
| Calories from Fat | 420 | ||
| Total Fat | 47g | 72% | |
| Saturated Fat | 13g | 65% | |
| Trans Fat | 0.5g | ||
| Cholesterol | 300mg | 100% | |
| Sodium | 2280mg | 95% | |
| Total Carbohydrate | 175g | 58% | |
| Dietary Fiber | 21g | 84% | |
| Sugars | 60g | ||
| Protein | 65g | ||
| Vitamin A | 110% | ||
| Vitamin C | 180% | ||
| Calcium | 60% | ||
| Iron | 50% | ||
2. Nutritional values may vary depending on the actual ingredients used. Seasonings are to taste, they are not included in the analysis.
3. Percent Daily Values are based on a 2,000 calorie diet.
4. Consult your physician before starting any diet or fitness program.
1/4 whole cantaloupe
Lox & Arnold: Spread each half of an Arnold Select Multi-Grain Sandwich Thins with (a total of) 2 tablespoons light cream cheese. Top with 1 ounce lox or smoked salmon. Sprinkle with fresh dill, if available.
Coffee with 2 tablespoons half & half and 1 teaspoon sugar
3/4 cup 2% cottage cheese with 1 cup juice-packed peaches
6 reduced fat whole wheat crackers
Green tea
Sesame Halibut: Take 2 – 4 ounce halibut steaks, brush with 1 teaspoon oil. Mix 1 tablespoon light soy sauce, 1 teaspoon finely minced fresh ginger root and 1 minced clove of garlic and pour mixture over the fish. Broil the steaks 10 minutes per inch of thickness. Sprinkle steaks with 1 teaspoon sesame seeds and return to the broiler for 30 seconds or until the seeds are golden brown. Eat one and save the other for Friday night.
1/2 cup steamed spinach
1/2 cup brown rice
Fortune cookie
Green tea
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Daily % Values 3 | |
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| Calories | 1110 | ||
| Calories from Fat | 370 | ||
| Total Fat | 42g | 65% | |
| Saturated Fat | 12g | 60% | |
| Trans Fat | 0g | ||
| Cholesterol | 110mg | 37% | |
| Sodium | 2370mg | 99% | |
| Total Carbohydrate | 132g | 44% | |
| Dietary Fiber | 17g | 68% | |
| Sugars | 56g | ||
| Protein | 60g | ||
| Vitamin A | 250% | ||
| Vitamin C | 120% | ||
| Calcium | 35% | ||
| Iron | 40% | ||
2. Nutritional values may vary depending on the actual ingredients used. Seasonings are to taste, they are not included in the analysis.
3. Percent Daily Values are based on a 2,000 calorie diet.
4. Consult your physician before starting any diet or fitness program.
French Toast & Peaches: Beat one egg with 1/4 cup fat free milk and 1 teaspoon vanilla extract. Dip two slices Arnold Bakery Light Oatmeal Bread into the mixture until it’s all absorbed and grill in nonstick frying pan until cooked through and golden. Top with 1/2 cup juice-packed peach slices and 1 tablespoon maple syrup.
Latte: 6 ounces hot fat free milk mixed with 6 ounces strong coffee
Cheesy Baked Potato with Broccoli: Microwave or bake a medium potato. Top with 1 cup steamed broccoli and 1/4 cup shredded sharp Cheddar cheese
Mango
Sugar free soda
Chicken Tabbouleh Salad: Prepare tabbouleh salad mix according to directions. Add chicken breast reserved from Monday night to 1/2 cup tabbouleh.
12 ounces sparkling water
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Daily % Values 3 | |
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| Calories | 1250 | ||
| Calories from Fat | 190 | ||
| Total Fat | 22g | 34% | |
| Saturated Fat | 9g | 45% | |
| Trans Fat | 0g | ||
| Cholesterol | 315mg | 105% | |
| Sodium | 720mg | 30% | |
| Total Carbohydrate | 204g | 68% | |
| Dietary Fiber | 26g | 104% | |
| Sugars | 74g | ||
| Protein | 70g | ||
| Vitamin A | 120% | ||
| Vitamin C | 310% | ||
| Calcium | 70% | ||
| Iron | 50% | ||
2. Nutritional values may vary depending on the actual ingredients used. Seasonings are to taste, they are not included in the analysis.
3. Percent Daily Values are based on a 2,000 calorie diet.
4. Consult your physician before starting any diet or fitness program.
Combine 1/4 cup part skim ricotta cheese with 1/2 cup applesauce and a dash of cinnamon. Sprinkle with 2 tablespoons grape nuts cereal.
Coffee with 2 tablespoons half & half and 1 teaspoon sugar
Banana Peanut Butter Sandwich: 2 slices Arnold Bakery Light Seven Grain Bread, 2 tablespoons crunchy peanut butter, sliced banana
Granny Smith apple dunked into 1/4 cup vanilla yogurt
8 ounces fat free milk
Sesame Halibut – Eat what’s reserved from Wednesday night
1/2 cup steamed spinach
1/2 cup brown rice
Fortune cookie
Green tea
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Daily % Values 3 | |
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| Calories | 1350 | ||
| Calories from Fat | 430 | ||
| Total Fat | 48g | 74% | |
| Saturated Fat | 10g | 50% | |
| Trans Fat | 0g | ||
| Cholesterol | 80mg | 27% | |
| Sodium | 1350mg | 56% | |
| Total Carbohydrate | 185g | 62% | |
| Dietary Fiber | 22g | 88% | |
| Sugars | 97g | ||
| Protein | 60g | ||
| Vitamin A | 150% | ||
| Vitamin C | 60% | ||
| Calcium | 70% | ||
| Iron | 60% | ||
2. Nutritional values may vary depending on the actual ingredients used. Seasonings are to taste, they are not included in the analysis.
3. Percent Daily Values are based on a 2,000 calorie diet.
4. Consult your physician before starting any diet or fitness program.
1/2 cup grapefruit juice
3/4 cup raisin bran cereal with 1/2 cup fat free milk
Coffee with 2 tablespoons half & half and 1 teaspoon sugar
Ham sandwich made with 2 slices Arnold Bakery Light Oatmeal Bread, 3 ounces lean deli ham, 1 tablespoon yellow mustard, 2 lettuce leaves
1 ounce baked potato chips
2 juiced-packed canned pineapple rings
Sugar free soda
3 ounces roast beef, trimmed of all fat
6 roasted asparagus spears brushed with 1 teaspoon olive oil
1/2 cup polenta, cooked from instant, with 1 tablespoon grated Parmesan cheese
5 ounces red wine
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Daily % Values 3 | |
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| Calories | 1220 | ||
| Calories from Fat | 250 | ||
| Total Fat | 27g | 42% | |
| Saturated Fat | 6g | 30% | |
| Trans Fat | 0g | ||
| Cholesterol | 100mg | 33% | |
| Sodium | 2110mg | 88% | |
| Total Carbohydrate | 162g | 54% | |
| Dietary Fiber | 20g | 80% | |
| Sugars | 57g | ||
| Protein | 66g | ||
| Vitamin A | 110% | ||
| Vitamin C | 110% | ||
| Calcium | 40% | ||
| Iron | 80% | ||
2. Nutritional values may vary depending on the actual ingredients used. Seasonings are to taste, they are not included in the analysis.
3. Percent Daily Values are based on a 2,000 calorie diet.
4. Consult your physician before starting any diet or fitness program.
