SHERI’S MENU FOR WEEK ONE – DAY ONE

“EATING ON THE RUN”

YOU MUST EXERCISE AT LEAST 20 MINUTES EVERYDAY

Click here to see your staples only shopping list

Click on * or see the recipe below

Standard nutritional recommendations suggest a minimum of eight, 8-ounce glasses of water per day, a total of 64 ounces.

It’s further indicated to include one glass just before each meal and one during each meal.

It’s beneficial to drink considerably more water on this six week diet, Start with 16 glasses per day (128 oz) and then each week add another two glasses.

By the sixth week, you are drinking 26 glasses (2080z) of water a day.

Here’s an idea…..get a bottle and put one elastic band around the bottle for each bottle you have to drink.

When you have drank one bottle….remove one elastic band.

HOME ALL DAY			WEEK ONE SHOPPING LIST
	OUT AND ABOUT
BREAKFAST		VEGETARIAN	· Almonds Or Hazelnuts Slivered
1* High Protein Oats with Cinnamon	BREAKFAST		· Broth – Chicken – Low Sodium
1 Fruit, Apple	McDonald’s Egg McMuffin	BREAKFAST	· Brown Sugar
Noncaloric Beverage	Fruit Packed From Home	1 * High Protein Oats with Cinnamon	· Cornstarch
	Water/Calorie-Free Beverages	1 Fruit, Apple	· Crackers Ry-Krisp, Premium Plus
SNACK		Non Caloric Beverage	· Flour -All Purpose
5 Premium Plus Whole Wheat Crackers	SNACK		· Granola Bars
½ cup skim milk	Yogurt (Packed From Home)	SNACK	· Margarine – Low Calorie · Mayonnaise – Low Fat
		5 Premium Plus Whole Wheat Crackers	· Popcorn – Low Fat · Rice – Brown And Long Grain
		½ cup Skim Milk	· Tarragon Vinaigrette
LUNCH
1* Tuna Sandwich	LUNCH
½ serving * Calcium Greens	Wendy’s Mandarin Chicken Salad (use 12 the almonds and noodles and 1/3 the oriental salad dressing) Water/Calorie free beverage	LUNCH	HERBS, SPICES, SEASONINGS · Black pepper Marjoram - dried · Dijon mustard Oregano - dried · Ginger Vinegar – white wine or balsamic · Ground allspice
			· Ground cinnamon
SNACK			· Lemon juice
1 6 oz FRUIT FLAVOUR YOGURT	SNACK		· Marsala, red or white wine
	Nutrigrain bar (packed from home)	SNACK	· Oil – olive and vegetable
			· Pimento
DINNER			· Red pepper - crushed
*CHCKEN MARSALA	DINNER		· Salt
½ CUP RICE	Taco Bell Bean Burrito Veggie Sticks (packed from Home) Fruit cocktail (packed from home)	DINNER	· Seasoned salt · Tarragon · Tarragon vinaigrette · Basil – dried · Curry powder
½ CUP ZUCCHINI SAUTEED IN OLIVE OIL AND GARLIC
	SNACK		FRUIT & FRUIT JUICES
SNACK	None		· Apples
2 CUPS OF LOW FAT POPCORN (NO TOPPINGS)			· Bananas · Oranges · Other fruit & juice of choice
			· Pear – fresh or canned
		SNACK	· Pineapple juice and chunks
			· Strawberries
CLICK HER TO BACK TO THE MENU HIGH PROTEIN OATS WITH CINNAMON YEILD 2 SERVINGS PER SERVING: CALORIES 180, FAT(G) 30 PROTEIN(g) 11 FIBRE (G) 3	1 ½ CUPS non fat milk ¼ teaspoon salt 2/3 cup rolled oats (quick cook) ¼ teaspoon ground cinnamon ¼ teaspoon ground allspice 2 teaspoons firmly packed brown sugar	1. In a medium saucepan, combine the milk and salt and bring to boil. 2. Add the oats, reduce heat to low, and stir to combine. Simmer the mixture, stirring frequently, for 5 minutes, until oat flakes are softened. 3. Serve the oatmeal in warm bowls, sprinkled with cinnamon, allspice, and brown sugar.	· Tomato & vegetable juice · Orange Juice VEGETABLES · Acorn squash · Basil or cilantro – fresh · Carrots · Chinese cabbage · Celery · Cucumber · Garlic · Green & red bell pepper · Kale · Lemon · Lettuce – dark green & variety
			· Onion green & red
CLICK HER TO BACK TO THE MENU TUNA SALAD SANDWICH YEILD 2 SERVINGS PER SERVING CALORIES: 340 FAT(G) 6 FAT % 14 CARBOHYDRATES(G) 41 PROTEIN(G) 33 FIBRE(G) 7	1 (6 ½ oz) water-packed tuna, well drained. 2 tbls fat-free mayonnaise or all purpose dressing ¼ Cup finely chopped celery 1 green onion (scallion), white and light green parts only, finely chopped. ¼ cup finely chopped peeled carrots Freshly ground black pepper, to taste 1 plum tomato, sliced ¼ cup (or about 6 loosely packed baby lettuce leaves 4 slices whole wheat bread.	1. In a mixing bowl, combine the tuna and mayonnaise. Mix with a fork until the tuna is flaked and evenly blended with the mayonnaise. 2. Add the celery, green onion, carrots, and pepper and mix together. 3. Spread an equal amount of the salad onto 2 slices of the bread. Top with the sliced tomato and lettuce leaves, then cover with the remaining slices of bread. 4. Press the sandwich down gently with the palm of your hand and cut in half on the diagonal. Serve at once.	· Parsley – fresh · Potato · Spinach · Tomato – plum & regular · Avocado · Eggplant · Mushrooms · Spaghetti · Squash · Sweet Potato · Zucchini BREAD, CEREALS, GRAINS · Bagel · Fettuccine or spaghetti · Melba toast crackers · Pancakes – frozen · Whole wheat Pita Pockets · Rolled oats – quick cooking · Whole wheat bread · Lentils - raw
CLICK HER TO BACK TO THE MENU CALCIUM GREENS YIELD: 4 SERVINGS PER 2 CUP SERVING: CALORIES 162.9 FAT(G) 9.3 CARBOHYDRATES(G)16.7 PROTEIN(G) 6.5 FIBRE(G) 4	2 spinach 2 cups kale 2 cups Chinese cabbage 2 cups looseleaf lettuce 2 oranges (skin and pits removed), sliced horizontally ½ cup toasted slivered almonds or chopped hazelnuts ½ cup sliced red onion ½ tarragon vinaigrette	1. In a large mixing bowl, toss together mixed greens, oranges, almonds and red onion, (Salad may be assembled to this point, covered and refrigerated for up to 1 day) 2. Just before serving, toss salad with enough dressing to coat leaves. Serve immediately.	MEAT, FISH & POULTRY · Chicken breasts – boneless · Clams – 10 oz canned minced · Fish fillets · Tuna, water packed · Turkey cold cuts · Black forest ham MILK, MILK PRODUCTS · Cheddar cheese – low fat · Cottage cheese – 1% · Cream cheese – low fat · Milk – low fat · Parmesan cheese – low fat Swiss cheese – low fat
CLICK HER TO BACK TO THE MENU CHICKEN MARSALA YIELD: 4 SERVINGS PER 4 OZ BREAST WITH SAUCE: CALORIES 220 FAT(G) 5 CARBOHYDRATES(G)8 PROTEIN(G) 28	4 Skinless, boneless chicken breasts, 4 oz approximately ¼ cup all-purpose flour Salt and pepper to taste 1 tbls olive oil ¾ cup Marsala wine or any red ¼ cup nonfat milk or white wine ¼ cup low-fat, low sodium chicken broth	Place the chicken between two sheets of waxed paper, one at a time, and pound with a rolling pin or mallet to a thickness of about ¼ inch. Place the milk in a shallow bowl and the flour on a plate. Season the chicken with salt and pepper, then dredge first in the milk, then in the flour, shaking off any excess. Heat the oil in a large nonstick pan over medium-high heat, and sauté chicken breasts until golden brown on both sides, about 4 minutes per side. Remove breasts and drain on paper towels, blotting away any excels oil, then transfer to a plate and tent with foil to keep warm. Deglaze the pan with the wine, stirring with a wooden spoon to incorporate all the juices, then add chicken broth and simmer until the sauce is reduced by half. To serve, spoon chicken breasts with sauce and serve immediately.	· Yogurt – plain & fruit flavored – low fat · MISCELLANEOUS Gelatin pkg – raspberry or strawberry – sugar free
STAPLES SHOPPING LIST	BREADS, CEREALS, GRAINS	HERBS AND SPICES
Brown Sugar Chicken Broth – Low Sodium, Low Fat), Bouillon Or Liquid Canned CORNSTARCH FLOUR – ALL PURPOSE GRANOLA BARS HONEY ZESTY ITALIAN DRESSING – LOW CALORIE MARGARINE – LOW CALORIE MARINARA SAUCE MAYONNAISE LOW FAT PARMESAN CHEESE LOW FAT POPCORN RAISINS RICE –BROWN AND LONG GRAIN SALSA SUGAR SWEETENER – LOW CALARIE VEGETABLE COOKING SPRAY VEGETABLE & CHICK STOCK –BOUILLON OR LIQUID	ALL BRAN OR HIGH FIBRE C EREAL GRAHAM CRACKERS MELBA TOAST RY-KRISP CRACKERS WHOLE WHEAT PREMIUM PLUS CRACKERS PASTA – SPAGHETTI, FETTUCCINE, LINGUINE, MANICOTTI, PENNE ROLLED OATS – QUICK COOKING	ALLSPICE BASIL – DRIED CAYENNE PEPPER CHILI POWDER COCONUT – SHREDDED CUMIN CURRY POWDER DIJON MUSTARD LEMON JUICE MARJORAM – DRIED PAPRIKA PEPPER PIMENTOS SAGE SALT SEASONED SALT SOYA SAUCE TAHINI SAUCE TARRAGON – DRIED THYME TABASCO TURMERIC VANILLA VINEGAR – WHITE, WINE AND BALSAMIC