Good Mood Diet

Five Work-Days of Spirit-Lifting Menus

Day 1: 1,290 calories

Breakfast

  • 1 c. coffee mixed with 1 Tblsp. chocolate milk
  • 2 slices whole wheat toast with 2 slices (1½ oz.) low-fat cheese melted on top
  • 8 oz. nonfat, “light” yogurt
Lunch
  • 1 c. calcium-fortified orange juice
  • large garden salad topped with 3 oz. grilled shrimp and 2 Tblsp. nonfat salad dressing
  • small whole wheat roll
Snack
  • 1 sliced apple drizzled with 2 tsp. honey
  • 1 c. sugar-free hot chocolate
Dinner
  • 1 serving Honey-Mustard Salmon
  • 1 c. steamed broccoli
  • ½ c. cooked brown rice
  • ½ of 1.45-oz. dark chocolate bar
 

Day 2: 1,242 calories

Breakfast

  • 1 c. hot tea
  • 1 c. whole grain flake cereal with 1 c. skim milk
  • 1 c. calcium-fortified orange juice
Lunch
  • ½ whole wheat pita with 2 Tblsp. hummus (chickpea spread)
  • 1 c. black bean soup
  • 1 c. baby carrots
Snack
  • 1 Tblsp. chocolate fudge syrup drizzled over 1 medium orange
Dinner
  • 1 serving Savory Dijon Pork Loin
  • 1 small baked potato topped with 1 slice (¾ oz.) low-fat cheese
  • ½ c. low-fat chocolate frozen yogurt
 

Day 3: 1,257 calories

Breakfast
  • 1 c. brewed coffee
  • Egg Muffin: 1 scrambled egg (with nonfat cooking spray) topped with 1 slice (¾ oz.) low-fat cheese on 1 whole wheat English muffin
  • 1 medium orange
Lunch
  • 1 c. minestrone soup
  • 6 whole wheat crackers topped with 2 Tblsp. nonfat cottage cheese
  • 1 c. skim milk
Snack
  • 1 c. hot tea
  • 3 c. air-popped popcorn (use nonstick spray and season as desired)
Dinner
  • 1 serving Spinach-Filled Chicken
  • ½ c. cooked brown rice
  • garden salad topped with slices of 1 medium apple
  • 1 Tblsp. nonfat salad dressing
  • 2 small peppermint patties
 

Day 4: 1,252 calories

Breakfast
  • 1 small toasted bagel with 2 tsp. honey drizzled on top
  • 1 c. skim milk with 2 tsp. chocolate syrup
  • 1 medium orange
Lunch
  • 1 c. sugar-free iced tea
  • 3 oz. grilled tuna topped with mango salsa: ½ c. mango mixed with 2 Tblsp. salsa
  • large garden salad with 2 Tblsp. nonfat salad dressing
  • 1 whole wheat roll
Snack
  • ½ c. sugar-free chocolate pudding (made with skim milk) topped with 2 Tblsp. low-fat whipped topping
Dinner

Day 5: 1,211 calories

Breakfast
  • 1 packet instant oatmeal made with water
  • Mocha Café Au Lait
  • ½ c. coffee, ½ c. skim milk
  • 1 tsp. chocolate syrup
  • 1 small banana
Lunch
  • Red Pepper Sandwich: 2 slices whole wheat bread, 2 slices reduced-fat American cheese, ½ of a roasted red pepper, lettuce, tomato slice
  • 1 c. baby carrots
  • 8 oz. plain nonfat yogurt with 1 tsp. chocolate syrup
Snack
  • 16 animal crackers
  • 1 c. hot tea
Dinner
  • 1 serving Teriyaki Shrimp Stir-Fry
  • ½ c. cooked brown rice
  • ½ c. pineapple with 1 Tblsp. chocolate syrup drizzled on top

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https://www.tedmontgomery.com/recipes

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