Nutritionist: Louidgina Khoury Clean Eating Program Client: Robert Khoury

BMI: 26.1 (overweight)

Mon Tue Wed Thurs Fri Sat Sun

Breakfast -Steel cut oats 2 eggs boiled 1 cup greek 1 slice whole 1 slice whole -Steel cut oats 2 eggs boiled
(1/4 cup 1 whole wheat yogurt (high wheat toast wheat toast (1/4 cup 1 whole wheat
uncooked) toast protein, low fat) 2 slices turkey 1 tbsp. peanut uncooked) toast
made with skim 1 glass skim chia seeds (2 1 tsp. light butter made with skim 1 glass skim
milk. milk tbsp.) mayo milk. milk
strawberries( 1 -Almond butter
-Almond butter medium sliced) (1 tbs.)
(1 tbs.)

Snack 1/2 cup 1 apple sliced 2 melba toast 1/2 banana 1 orange 1 cup 2 tbsp. hummus
strawberries 1 tbsp. peanut accompanied sliced (medium) strawberries carrots & celery
6 almonds butter by chopped 1 tbsp. peanut 6 almonds 6 almonds 1/2 cup
1 cup greek tomatoes, butter 1 cup greek
yogurt (low-fat) onions, and yogurt (low-fat)
oregano.

Lunch 6 oz. Salmon Tuna salad (1 Grilled chicken 6 oz. fish Meat (4.5 oz.) Grilled chicken Tuna salad (1
6 tbsp. quinoa can) (4.5 oz.) 6 tbsp. quinoa 1 baked potato (4.5 oz.) can)
2 cups salad 6 tbsp. brown steamed steamed 2 cups salad steamed 6 tbsp. brown
(one tsp. oil, 1 rice broccoli cauliflower (one tsp. oil, 1 broccoli rice
tsp, balsamic 2 cups salad 6 tbsp. quinoa tsp, balsamic 6 tbsp. quinoa 2 cups salad
oil) (one tsp. oil, 1 oil) (one tsp. oil, 1
tsp, balsamic tsp, balsamic
oil) oil)

Snack 1 hard boiled 2 tbsp. hummus 1/2 cup sliced 1 rice cake 1/2 cup cottage 2 tbsp. light 1 apple sliced
egg carrots & celery peaches 1 tbsp. almond cheese guacamole (no 1 tbsp. peanut
1 tsp. light 1/2 cup 1 slice prosciuto butter 1/4 cup mayo.) butter
mayo chia seeds blueberries 10 baby carrots
2 melba toast (sprinkle,
optional)

Dinner Grilled chicken Fish (6 oz.) Meat (4.5 oz.) Grilled chicken Fish (6 oz.) Fish (6 oz.) Meat (4.5 oz.)
(4.5 oz.) Salad (2 cups) Salad (2 cups) (4.5 oz.) Salad (2 cups) Salad (2 cups) Salad (2 cups)
Salad (2 cups) (one tsp. oil, 1 (one tsp. oil, 1 Salad (2 cups) (one tsp. oil, 1 (one tsp. oil, 1 (one tsp. oil, 1
(one tsp. oil, 1 tsp, balsamic tsp, balsamic (one tsp. oil, 1 tsp, balsamic tsp, balsamic tsp, balsamic
tsp, balsamic oil) oil) tsp, balsamic oil) oil) oil)
oil) 3 tbsp. quinoa baked potato oil) 3 tbsp. quinoa 3 tbsp. quinoa baked potato
baked potato 3 tbs. brown
rice

Night snack Greek yogurt (1 Greek yogurt (1 Greek yogurt (1 Greek yogurt (1 Greek yogurt (1 Greek yogurt (1 Greek yogurt (1
cup) cup) cup) cup) cup) cup) cup)
Green tea Green tea Green tea Green tea Green tea Green tea Green tea