The Seven-Day High-Response Cost, High-Yield Food Plan

Day 1: Sunday
Breakfast:
Banana, oat bran (cooked), low-fat milk, coffee or tea
 
Snack:
Apple, meal replacement beverage
 
Lunch:
Tuna, vegetable soup, salad greens and sliced tomato, whole-wheat roll (medium), reduced-fat salad dressing
 
Snack:
Orange
 
Dinner:
Sirloin steak, baked potato with fat-free sour cream, broccoli, green beans

Day 2: Monday
Breakfast:
Raspberries (or other seasonal fresh fruit), multigrain bread (1 slice), egg (poached), coffee or tea
 
Snack:
Low-fat milk or sugar-free yogurt, fresh fruit
 
Lunch:
Low-fat cottage cheese, salad vegetables, 1/2 cup unsweetened pineapple chunks, 2 tablespoons light fruit salad dressing
 
Snack:
Low-fat milk, orange
 
Dinner:
Turkey breast, stewed tomatoes, steamed summer squash, brown rice

Day 3: Tuesday
Breakfast:
Grapefruit, vegetable omelet, grits, coffee or tea
 
Snack:
Pear, sugar-free yogurt
 
Lunch:
Chili (meat and beans), cut up raw vegetables, reduced-fat ranch salad dressing for vegetables
 
Snack:
Smoothie: meal replacement beverage blended with frozen strawberries
 
Dinner:
Chicken breast, kale, small tossed salad, mashed sweet potatoes

Day 4: Wednesday
Breakfast:
Orange juice, sugar-free yogurt, bran muffin, coffee or tea
 
Snack:
Sugar-free coffee, vanilla, or lemon yogurt
 
Lunch:
Open-faced turkey sandwich: turkey breast and 1 slice reduced-fat Swiss cheese, whole-wheat bread, lettuce and tomato slices, reduced-fat mayonnaise
 
Snack:
Apple, meal replacement bar
 
Dinner:
Lean pork roast, spinach, small tossed salad with reduced-fat salad dressing, small baked potato

Day 5: Thursday
Breakfast:
Blueberries, high-fiber bran cereal, low-fat milk, coffee or tea
 
Snack:
Smoothie: low-fat or soy milk with frozen unsweetened peaches
 
Lunch:
Pita sandwich: canned salmon, whole-wheat pita, chopped celery, and reduced-fat mayonnaise; sliced tomato and raw carrots
 
Snack:
2 small apricots, meal replacement bar
 
Dinner:
Roasted Cornish game hen, winter squash, tossed salad, reduced-fat salad dressing

Day 6: Friday
Breakfast:
Grapefruit, bran muffin, egg (scrambled), coffee or tea
 
Snack:
Sugar-free yogurt, diced mango or other seasonal fresh fruit
 
Lunch:
Greek Salad: reduced-fat feta cheese, romaine lettuce, chopped onion; and reduced-fat salad dressing; whole-wheat bread, apple
 
Snack:
Low-fat milk or soy milk, meal replacement bar
 
Dinner:
Grilled swordfish, turnip greens, small fresh fruit salad, small baked yam

Day 7: Saturday
Breakfast:
Cantaloupe, sugar-free yogurt, small diameter (2 1/2 inch) wheat bagel, fat-free cream cheese, coffee or tea
 
Snack:
Smoothie: meal replacement beverage blended with a frozen banana
 
Lunch:
Steamed shrimp, coleslaw (made with reduced-fat coleslaw dressing), sliced tomato, cocktail sauce, whole-wheat roll
 
Snack:
Grapes
 
Dinner:
Lean ground beef, mixed vegetables, whole-wheat pasta with spaghetti sauce