Automate Your Meals: 7-Day Diet Plan

YOUR Lunch Choices

• Meal-Size Salad Chopped salad: 6 chopped walnuts, chopped veggies (your choice), and chopped mixed greens tossed with 4 ounces of salmon, turkey or chicken breast; with balsamic vinegar (2 parts) and olive oil (1 part) dressing
• Soup and Salad 1 cup of one of the many hearty YOU Soups plus any of the YOU Salads, or a non-Caesar salad using olive or canola oil, or balsamic vinegar and olive oil dressing
• Healthy Burger Veggie burger or Boca Spicy Chik'n Patty on a toasted whole wheat English muffin with 1 tablespoon of fructose-free olive oil-based marinara sauce, sliced tomato, romaine lettuce or spinach leaves, plus slices of red onion

YOUR Morning and Afternoon Snack Choices

• Fruit and Nuts 1/2 ounce raw nuts with an apple, banana, plum, pear, orange, wedge of melon, cup of berries, 2 kiwis, 1/2 grapefruit, or any other fruit
• Grains and Berries 1/2 cup whole grain cereal mixed with 1/4 cup almonds and 1/4 cup dried berries, apricots or raisins
• Revved- up Veggies 1 cup of cut-up sauteed veggies, warmed in microwave and stuffed into small whole wheat pita OR Cut-up veggies dipped into 4 ounces plain, low-fat, no sugar-added yogurt or low- fat cottage cheese mixed with lots of dill, chives, ginger, red pepper flakes or other spices (your choice) OR Just plain cut- up veggies

Fruit and Yogurt

• Low-fat probiotic (live culture) yogurt covered with 1/2 cup of canned, unsweetened peaches or mandarin oranges and some raisins

YOUR Dessert Choices

Every Other Day - Choose Only One

• Cinnamon Apple Saute a la Mode
• Sliced peaches with raspberries, blueberries and chocolate chips
• 1 ounce of dark chocolate (made with real cocoa), approximately three or four bites