Sapere

Monday

Breakfast: One poached egg and half a small avocado spread on one slice of Ezekiel bread, one orange. Total carbs: Approximately 39

Lunch: Mexican bowl: two-thirds of a cup low-sodium canned pinto beans, 1 cup chopped spinach, a quarter cup chopped tomatoes, a quarter cup bell peppers, 1 ounce (oz) cheese, 1 tablespoon (tbsp) salsa as sauce. Total carbs: Approximately 30.

Snack: 20 1-gram baby carrots with 2 tbsp hummus. Total carbs: Approximately 21.

Dinner: 1 cup cooked lentil penne pasta, 1.5 cups veggie tomato sauce (cook garlic, mushrooms, greens, zucchini, and eggplant into it), 2 oz ground lean turkey. Total carbs: Approximately 35.

Total carbs for the day: 125.

Tuesday

Breakfast: 1 cup (100g) cooked oatmeal, three-quarters of a cup blueberries, 1 oz almonds, 1 teaspoon (tsp) chia seeds. Total carbs: Approximately 34

Lunch: Salad: 2 cups fresh spinach, 2 oz grilled chicken breast, half a cup chickpeas, half a small avocado, a half cup sliced strawberries, one quarter cup shredded carrots, 2 tbsp dressing. Total carbs: Approximately 52.

Snack: One small peach diced into one-third cup 2% cottage cheese. Total carbs: Approximately 16.

Dinner: Mediterranean couscous: two-thirds cup whole wheat cooked couscous, half a cup sautéed eggplant, four sundried tomatoes, five jumbo olives chopped, half a diced cucumber, 1 tbsp balsamic vinegar, fresh basil. Total carbs: Approximately 38.

Total carbs for the day: Approximately 140.

Wednesday

Breakfast: Two-egg veggie omelet (spinach, mushrooms, bell pepper, avocado) with a half cup black beans, three-quarters cup blueberries. Total carbs: Approximately 34.

Lunch: Sandwich: two regular slices high-fiber whole grain bread, 1 tbsp plain, no-fat Greek yogurt and 1 tbsp mustard, 2 oz canned tuna in water mixed with a quarter cup of shredded carrots, 1 tbsp dill relish, 1 cup sliced tomato, half a medium apple. Total carbs: Approximately 40.

Snack: 1 cup unsweetened kefir. Total carbs: Approximately 12.

Dinner: Half a cup (50g) succotash, 1 tsp butter, 2 oz pork tenderloin, 1 cup cooked asparagus, half a cup fresh pineapple. Total carbs: Approximately 34.

Total carbs for the day: Approximately 120.

Thursday

Breakfast: Sweet potato toast: two slices (100 g) toasted sweet potato, topped with 1 oz goat cheese, spinach, and 1 tsp sprinkled flaxseed. Total carbs: Approximately 44.

Lunch: 2 oz roast chicken, 1 cup raw cauliflower, 1 tbsp low-fat French dressing, 1 cup fresh strawberries. Total carbs: Approximately 23.

Snack: 1 cup low-fat plain Greek yogurt mixed with half a small banana. Total carbs: Approximately 15.

Dinner: A two-thirds cup of quinoa, 8 oz silken tofu, 1 cup cooked bok choy, 1 cup steamed broccoli, 2 tsp olive oil, one kiwi. Total carbs: Approximately 44.

Total carbs for the day: Approximately 126.

Friday

Breakfast: A one-third cup of Grape-Nuts (or similar high-fiber cereal), half a cup blueberries, 1 cup unsweetened almond milk. Total carbs: Approximately 41.

Lunch: Salad: 2 cups spinach, a quarter cup tomatoes, 1 oz cheddar cheese, one boiled chopped egg, 2 tbsp yogurt dressing, a quarter cup grapes, 1 tsp pumpkin seeds, 2 oz roasted chickpeas. Total carbs: Approximately 47.

Snack: 1 cup celery with 1 tbsp peanut butter. Total carbs: Approximately 6.

Dinner: 2 oz salmon filet, one medium baked potato, 1 tsp butter, 1.5 cups steamed asparagus. Total carbs: Approximately 39.

Total carbs for the day: Approximately 133.

Saturday

Breakfast: 1 cup low-fat plain Greek yogurt sweetened with half a banana mashed, 1 cup strawberries, 1 tbsp chia seeds. Total carbs: Approximately 32.

Lunch: Tacos: two corn tortillas, a one-third cup cooked black beans, 1 oz low-fat cheese, 2 tbsp avocado, 1 cup coleslaw, salsa as dressing. Total carbs: Approximately 70.

Snack: One cherry tomato and 10 baby carrots with 2 tbsp hummus. Total carbs: Approximately 14.

Dinner: Half medium baked potato with skin, 2 oz broiled beef, 1 tsp butter, 1.5 cups steamed broccoli with 1 tsp nutritional yeast sprinkled on top, three-quarters cup whole strawberries. Total carbs: Approximately 41.

Total carbs for the day: Approximately 157.

Sunday

Breakfast: Chocolate peanut oatmeal: 1 cup cooked oatmeal, 1 scoop chocolate vegan or whey protein powder, 1 tbsp peanut butter, 1 tbsp chia seeds. Total carbs: Approximately 21.

Lunch: One small whole wheat pita pocket, half a cup cucumber, half a cup tomatoes, half a cup lentils, half a cup leafy greens, 2 tbsp salad dressing. Total carbs: Approximately 30.

Snack: 1 oz almonds, one small grapefruit. Total carbs: Approximately 26.

Dinner: 2 oz boiled shrimp, 1 cup green peas, 1 tsp butter, half a cup cooked beets, 1 cup sauteed Swiss chard, 1 tsp balsamic vinegar. Total carbs: Approximately 39.

Total carbs for the day: Approximately 116.