Day 1:

Breakfast- A slice of bread, 3 tablespoons of cottage cheese, and 3 slices of apple.

Lunch- Lean fish or substitute and 1 apple + low fat yogurt

Dinner- 1 slice of bread with cheese, and 1 apple

Day 2:

Breakfast- Plain oatmeal, add slices of apple and raisins.

Lunch- 1 pancake (made with pam!) one sliced apple

Dinner- 1.5 oz of rice mixed with 1 sliced apple and 1/2 banana

Day 3:

Breakfast- 1 slice of rye bread + 2-3 tbl spoons of low fat cottage cheese + 1 apple

Lunch- 3 oz of chicken breast or substitute and 1 shredded apple with cinnamon 

Dinner- 2 medium sized carrots, 1 apple, tea with low fat skim milk

Repeat if you’d like