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Breakfast
Scrambled eggs of 1/2 cup egg whites with 1 teaspoon olive oil oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan and 1/2 cup cherry tomatoes.
1 slice of whole grain toast.
1/2 cup blueberries.
1 cup nonfat milk.

A snack
1/2 cup nonfat Greek yogurt and 1/4 cup sliced strawberries.

Lunch
Salad of 3/4 cup cooked bulgur, 4 oz. sliced fried chicken breast, 1 tablespoon grated lean cheddar cheese, diced grilled vegetables (2 tablespoons onions, 1/4 cup diced zucchini, 1/2 cup bell peppers), 1 teaspoon Chopped cilantro, and 1 tablespoon nonfat dressing

Dinner
4 oz. grilled salmon.
1 cup wild rice with 1 tablespoon toasted almond pieces.
1 cup dried spinach with 1 teaspoon olive oil, balsamic vinegar and grated Parmesan.
1/2 cup diced melon topped.
1/2 cup all fruit raspberry sorbet and 1 teaspoon chopped walnuts.