Mama Africa's Recipes: Weight-Loss Diet Meal Plan day 9 to 13

Breakfast
- Skim milk (1 cup)
- Whole-wheat bagel (1/2 small bagel)
- Low-fat cream cheese (1 Tbsp.)
- Cantaloupe (1 cup, cubed)
Lunch
- Spring Pea & Scallion Soup
  
  or
  Fresh Corn & Red Pepper Bisque
- Whole-grain bread (1 slice)
- Butter-Bean Spread
- Peach (1 small)
Snack
- Cheesy Popcorn
- Apricot (1 cup, halves)
Dinner
- Grilled Tuna with Olive Relish
  
  or
  Shrimp with Mango & Basil
- Quick-cooking barley (1/2 cup)
- Steamed cauliflower (1/2 cup)
- Baby Spinach Salad with Raspberry Vinaigrette
- Strawberry-Raspberry Sundaes

Breakfast
- Papaya Smoothie
- Whole-wheat English muffin (1/2 muffin)
- Peanut butter (2 teaspoons)
Lunch
- Bistro Flank Steak Sandwich
  
  or
  Southwestern Cheese Panini
- Japanese Cucumber Salad
Snack
- Nonfat plain yogurt (1/2 cup)
- Pineapple (1 cup, canned)
Dinner
- Mini Chile Relleno Casseroles
  
  or
  Summer Squash & White Bean Sauté
- Grilled Tomato Gazpacho
- Whole-wheat toast (1 slice)
- Strawberries (1 cup)

Breakfast
- Oatmeal (1/2 cup, cooked)
- Strawberries (1 cup)
- Skim milk (1 cup)
Lunch
- Curried Waldorf Salad
  
  or
  Tuscan Tuna & White Bean Salad
- Whole-wheat pita bread (1 medium pita)
- Sesame Carrots
Snack
- Banana (1/2 cup, sliced)
- Peanut butter (1 tablespoons)
Dinner
- Bistro Beef Tenderloin
  
  or
  Spice-Crusted Chicken Breast
- Steamed Brussels sprouts (1 cup)
- Brown rice (1/2 cup, cooked)
- Pina Colada Yogurt Parfait
  
  or
  Farmer's Cheese & Strawberries

Breakfast
- Southwestern Tofu Scramble
- Whole-wheat toast (1 slice)
- Skim milk (1 cup)
Lunch
- Broccoli, Cannellini Bean & Cheddar Soup
  
  or
  Spicy Kidney Bean & Bell Pepper Ragout
- Whole-wheat roll
- Apple (1 cup, quartered)
Snack
- Orange (1 large)
Dinner
- Grilled Salmon with Mustard & Herbs
  
  or
  Pork Tenderloin with Fennel
- Brown rice (1/2 cup, cooked)
- Backyard Coleslaw
- Pineapple (1/2 cup, fresh)

Monday, 16 January 2012