The Petite Advantage Diet (12 page)

1 bunch cilantro

1 fresh lime

1 mango

1 bunch asparagus

gallon 1% milk

1 small container oats

1 jar almond butter

1 fresh apple

1 small box raisins

cinnamon

small bag flaxseed

3 peppers–sweet, red, or green–fresh

Mrs. Dash Lemon Pepper Seasoning Blend

3 chicken breasts, no skin

1 bunch basil

1 package La Tortilla Factory Whole-Wheat Low-Carb Tortillas

2 6-oz filets of Atlantic salmon

1 small bottle teriyaki sauce

Mrs. Dash Garlic & Herb Seasoning Blend

1 small box couscous

1 bag raw almonds

1 jar salsa

1 bunch scallions

1 can black beans

1 whole-wheat pita

1 lb deli turkey

1 oz Swiss cheese

1 bay leaf

1 bag carrots

1 bag celery

1 fresh garlic bulb

1 can northern beans

1 can Campbell’s low-sodium chicken broth

2 pints blueberries

2 cartons strawberries

1 bag walnuts

3 Fage 0% yogurt

1 lb On Gold Standard 100% Whey Protein

3 tbs Parmesan cheese

1 bunch parsley

4 oz ground turkey

1 cantaloupe

1 small bottle balsamic vinegar

1 5-oz flank steak

1 kiwi

1 small container hummus

sweet corn, fresh

1 jalapeño

Week 2

1 banana

1 cup cherry tomatoes

1 4-oz filet of yellow fin tuna

1 cup snap peas

1 small bottle olive oil

1 bag carrots

3 heads Romaine lettuce

2 containers mushrooms

5 green/red peppers

7 chicken breasts, 34 oz total

1 can Campbell’s low-sodium chicken broth

1 bottle white wine

2 pints raspberries

1 pint blueberries

1 bag arugula

3 sweet onions

6 tomatoes

1 avocado

3 cucumbers

1 bunch radishes

1 small bag dried cranberries

12 eggs

1 large tub cottage cheese, 2% milk fat (not packed)

1 bag spinach

pine nuts

2 bunches asparagus

1 small jar sesame seeds

1 3-oz filet of Atlantic salmon

1 bag wheat bran muffins with raisins

1 kiwi

1 bag shrimp

1 can garbanzo beans

Sriracha chili sauce

fresh ginger root

8 slices deli turkey

1 can black beans

1 bag brown rice

gallon 1% milk

1 box Fiber One cereal

2 pints strawberries

3 tbsp tzatziki dip

alfalfa sprouts

1 bunch fresh dill weed

1 medium summer squash

1 5-oz filet of Atlantic salmon

1 lemon

1 medium zucchini

2 Laughing Cow Original Cheese

3 medium apples

1 hot chili pepper

chili powder

garlic powder

1 bunch of scallions

Week 3

3 jalapeños

1 bag shrimp

1 loaf Ezekiel 4:9 Sprouted Grain Bread

low-fat Philadelphia Herb & Garlic Cream Cheese

3 heads broccoli

1 6-oz filet of mahimahi, individually wrapped

1 4-oz filet of mahimahi, individually wrapped

5 Fage 0% yogurt

1 small jar Kraft fat-free mayo

1 can Tuna, Starkist Chunk White Albacore in Water

1 bag celery

1 4-oz pork tenderloin

4 fresh beets

1 pint raspberries

1 onion

2 pints strawberries

1 large green/red pepper

4 oz ground turkey

basil

Parmesan cheese, grated

10 brussels sprouts, cooked

1 dozen eggs

2% cottage cheese

1 can chickpeas

1 bag spinach

5 tomatoes

1 cucumber

2 oz goat cheese

1 lime

1 container mushrooms

soy sauce made from soy and wheat (shoyu), low sodium

1 block tofu, firm

bean sprouts

1 medium apple

2 pints blueberries

1 4-oz filet of yellow fin tuna

1 cup cherry tomatoes

snap peas

3 heads Romaine lettuce

1 eggplant

1 3-oz Atlantic salmon filet

1 banana

1 bag spinach

2 chicken breasts

4 oz beef skirt steak, lean

1 oz feta cheese

1 can water chestnuts

1 5-oz flank steak

Breakfast: Turkey Bacon Scramble

Directions:

1. Coat the inside of a nonstick skillet with cooking spray.

2. Mix the egg whites and one egg together.

3. Scramble until fully cooked and top with turkey bacon, pineapple, and cheese.

Lunch: Loaded Sweet Potato

Directions:

1. Pierce the potato with fork and place in microwave for 5 minutes or until done.

2. Top the potato with pinto beans, sour cream, cheese, and broccoli spears.

Dinner: Grilled Halibut with Fresh Spinach Salad

Directions:

1. Grill halibut filet until done and drizzle with lemon juice.

2. Combine spinach, onions, and feta, and drizzle with salad dressing.

Snack: Greek Yogurt