AppleLean^®

Breakfast

Yogurt & Oatmeal (308 calories)

• 1/2 cup oatmeal
• 1 cup low-fat yogurt

1 cup orange juice (55 calories)
black coffee or herbal tea (0 calories)

Snack

Berry Smoothie (170 calories)

• 1 cup berries
• 1 cup low-fat milk and ice cubes

Lunch

Tuna Salad Sandwich (406 calories)

• 1/2 cup tuna (in water)
• 1 small tomato
• 1/2 cucumber sliced
• 1 cup lettuce
• 1 tsp lite mayonnaise
• 1/2 tbsp olive oil
• 2 slices whole grain bread

Dinner

Grilled Chicken (332 calories)

• 1 small grilled chicken breast
• 1/2 cup broccoli lightly steamed
• 1/2 cup cooked brown rice

Breakfast

Fruit Salad & Toast (179 calories)

• ½ cup canned fruit cocktail (fruit salad) in natural juices only
• 1 slice whole grain toast with 1 tsp butter 

8 oz. 1% milk (100 calories)

Snack

• 1 medium banana

Lunch

Fruit, Cheese, & Nuts (387 calories)

• 8 whole grain crackers with ½ cup low-fat (1%) cottage cheese
• 1/2 cup low-fat (1%) cottage cheese
• Mixed nuts (0.6 oz.) (almonds, walnuts, or brazil nuts)
• 1 medium apple

Dinner

Traditional Sirloin (431 calories)

• 3 oz. sirloin steak
• Small baked potato 
• ½ cup mushrooms 
• ¼ cup onions
• 1 tsp olive oil or canola oil 
• 1 cup mixed vegetables

Breakfast

Fruit Smoothie (229 calories)

• 1 cup nonfat/low fat milk
• ¼ cup blueberries
• ¼ cup strawberries
• ½ cup orange juice
• ½ cup ice
• 1/2 scoop protein powder

½ English muffin with 1 tbsp. apple butter (156 calories)

Snack

20 shelled pistachio nuts (88 calories)

Lunch

Avocado Wrap (287 calories)

• ¼ cup avocado, sliced
• 1 whole wheat low-fat tortilla
• 1 medium size tomato, sliced
• 1 cup lettuce & alfalfa sprouts
• 1 slice (1 oz.) low fat cheese

6 oz. tomato juice (low sodium) (36 calories)

Snack

Apple & Peanut Butter (198 calories)

• 1 medium apple
• 1 tbsp natural peanut butter

Dinner

Turkey Burger (268 calories)

• 3 oz. ground lean patty (seasoned with salt, pepper & minced garlic) grilled
• 1 whole grain burger bun
• 1 cup lettuce & tomatoes (garnish with pickles, ketchup & mustard to taste)

Breakfast

Oatmeal with Walnuts (240 calories)

• ½ cup cooked oatmeal with ½ cup nonfat/low fat milk
• ½ cup sliced strawberries
• 2 Tbsp. walnuts chopped

Coffee or tea with ½ cup nonfat/low fat milk (45 calories)

Snack

½ cup nonfat/low fat plain yogurt with 2 tsp 100% fruit spread (102 calories)

Lunch

Hummus & Veggie Pita (202 calories)

• ½ piece whole grain pita bread
• ½ cup hummus
• 1 cup lettuce, tomato, sprouts (add red peppers, lemon juice, salt/pepper to taste)
• ¾ cup feta cheese

mixed nuts (1 oz.) (almonds, walnuts, or brazil nuts) (168 calories)
1 medium fruit (apple, peach, plum, pear) (59 calories)

Snack

1 medium orange (62 calories)

Dinner

Broiled Chicken (331 calories)

• 3 oz. broiled chicken breast-spray with olive oil, season with minced garlic, rosemary, salt &pepper
• 1 cup green string beans (boiled in slightly salted water 3 minutes , drained, drizzled with 1 tsp olive oil, seasoned with salt & pepper)
• ½ cup brown rice

Breakfast

Poached Eggs (207 calories)

• 1 large egg poached or boiled
• 1 slice whole grain toast with 1 tablespoon apple butter

coffee or tea

Snack

1 medium tangerine (48 calories)

Lunch

Greek salad with chicken (363 calories)

• 2 cups romaine
• 1 oz. red onion
• 1 tbsp. olive oil and balsamic vinaigrette
• 1 oz. cubed, broiled chicken
• ¾ oz. feta cheese
• 1 whole grain pita bread
• 5 Kalamata olives

Snack

Yogurt & Fruit (186 calories)

• 1 cup nonfat/low fat plain yogurt
• ½ cup blueberries (fresh or frozen)

Dinner

Black Bean Burritos (393 calories)

• 1 cup black beans
• 1 whole grain tortilla
• 1 tbsp. fat free sour cream and ¼ cup fresh salsa

6 oz. tomato juice (low sodium) (36 calories)

Breakfast

Oatmeal with Cinnamon (279 calories)

• 1/3 cup steel cut oats cooked
• 1 tbsp. brown sugar
• ½ cup frozen blueberries
• 1 tsp ground cinnamon

Lunch

Chick Pea Salad (314 calories)

• 3 cups salad mix
• ½ slice cucumber
• 6 cherry tomatoes
• ½ cup canned chick peas
• 3 mini sweet peppers sliced
• 7 walnut halves
• 2 tbsp. lite honey mustard vinaigrette dressing

Snack

Apple & Peanut Butter (198 calories)

• 1 medium apple
• 1 tbsp natural peanut butter

Dinner

Vegetable Kababs (278 calories)

• 10 button mushrooms
• 10 cherry tomatoes
• ½ red onion quartered
• 10 mini sweet peppers
• ½ an eggplant quartered
• 2 tbsp olive oil
• ¼ cup balsamic vinegar
• salt & pepper

Lemon Garlic Couscous (136 calories)

• ¾ cup cooked couscous
• 1 tbsp. lemon juice
• ½ tsp garlic salt

Breakfast

Yogurt & Honey (191 calories)

• Single-serve reduced-fat plain Greek yogurt
• 20 raspberries
• 1 tsp honey

Snack

1 medium banana (105 calories)

Lunch

Spinach Salad (377 calories)

• 1 cup spinach
• 14 walnut halves
• ¼ cup sweetened dried cranberries
• 1 tbsp light balsamic vinaigrette
• 1 hardboiled egg

Snack

Bananas & Celery with Peanut Butter (191 calories)

• 6 celery sticks
• 1 tbsp natural peanut butter
• 1 small banana

Dinner

Grilled Chicken (332 calories)

• 1 small grilled chicken breast
• ½ cup broccoli lightly steamed
• ½ cup cooked brown rice

• 10 baby carrots with 2 tbsp hummus
• 1 medium apple with 1 tbsp nut butter
• 14 almonds
• 2 cups popcorn with 1 tsp cinnamon
• Rice cake with sliced avocado add pepper & paprika
• Hard boiled egg with 2 tsp mustard
• 1 medium baked potato topped with salsa and 1 tbsp plain greek yogurt
• 1 medium baked apple and sprinkle with cinnamon
• 10 large strawberries with 1 tbsp goat cheese
• ½ toasted English muffin and top with 2 tsps apple or pumpkin butter
• Protein shake-1 scoop vanilla whey with 1 cup unsweetened almond milk
• 3 squared of dark chocolate
• 28 frozen grapes
• 1 medium orange sprinkled with cinnamon
• Kale chips-bake 2 cups kale and toss with olive oil and sea salt
• Sweet potato fries-1 medium sweet potato sliced & toss in olive oil then bake 400 degrees for 10 min
• 2 slices smoked turkey rolled up and dipped in 2 tsp honey mustard
• 1/3 cup chick peas tossed with 1 tbsp sliced scallions, lemon juice & chopped tomatoes
• 1 stalk celery with 1 tbsp nut butter
• 2 cups raw spinach with 1 cup sliced strawberries and 1 tbsp balsamic vinegar