Breakfast

1 serving of your favorite cereal with 1/2 cup of skimmed milk PLUS 1 cup of fresh fruit

1 Cup of hot tea or coffee.  For creamer, use the 'Creamora' type creamer (10 calories per spoon)

Snack

1 piece of fresh fruit, or 1 cup of canned

Lunch

Broccoli Blossom: 2 cups of broccoli florets, 1 cup of diced onion, 1 thinly sliced carrot, 1/2 cup of diced cooked chicken, 1 Tablespoon of your favorite jam/jelly/preserve.  Spray a non-stick pan with no calorie non-stick cooking spray.  When warm, add onion and cook until clear.  Add broccoli and carrot and cover.  Cook until tender.  Check now and then to make sure it doesn't burn or scorch.  If sticking occurs, add a bit of your no calorie butter spray to the pan.  Next, toss in the chicken, then add the jam.  Serve over rice.

1 cup of cooked rice seasoned with salt, pepper and no calorie butter

1 cup of pickled beets (drain beet juice; add 2 packets of no calorie sweetener and 1 teaspoon of vinegar; return to beets and chill before eating)

1 slice of fresh bread

Snack

Enjoy the other cupcake!

Dinner

1/2 can or 1 cup of pinto beans (or your favorite bean - however, if you use green beans, increase the amount to 2 cups)

1 roll or 1 slice of fresh bread

Cook remaining 1/2 of winter squash by boiling.  Add butter spray, salt and pepper.