Week 4 Menu

Week 4 Challenge menus to help you plan your meals:

Day 1:

Herbed Spanish Omelet
1 – 2 slices whole-grain toast with 1 – 2 tsp butter/ trans-fat free margarine
¾ cup skim milk or non-dairy alternative

1 cup lettuce
½ cup garbanzo beans
½ cup mixed raw vegetables of your choice
¼ cup nuts of your choice
1 ounce cheese of your choice
2 tbsp salad dressing of your choice
1 cup fresh fruit

¾ cup Popcorn Trail Mix or 1 serving Whole Wheat & Dried fruit crunch

1 serving Winter Veggie Pita Pizza
1 cup lettuce salad and 1 tbsp dressing
1 piece fruit of your choice

Day 2:


1 cup fat-free or low-fat yogurt topped with:
1 cup mixed fruit
2 tbsp mixed nuts
1/2 cup whole-grain cereal

1 serving Chicken and Pear Salad
1 ounce whole-grain crackers

1 cup raw sliced vegetables with ¼ cup hummus

Baked fish of your choice
1 serving Summer Squash Ribbons
½ – 1 cup whole grains (ex: couscous or quinoa)
1 serving Gingersnaps

One thought on “Week 4 Menu”

  1. Just as an fyi, to make life more simple, Costco is now offering 3-4 oz. portions in a six pack of swordfish and of cod, both of which are delicious and not abnormally high on the sodium! For working folks, it definitely makes portion control easier to achieve!

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