28-Day Size Down Challenge | Dinner Menu

Option 1

  • 3 oz. pork chops (grilled or broiled) 
  • 1 small sweet potato with spray butter 
  • ½ cup steamed green beans 
  • 1 cup vegetable side salad with 2 Tbsp. reduced-fat dressing 
  • 8 black olives 
  • 15 grapes

Option 2

  • 3 oz. salmon (baked or grilled)
  • 1 small baked potato with salsa
  • 1 cup steamed fresh asparagus
  • ½ cup steamed cauliflower

Option 3

  • 3 oz. BBQ skinless turkey breast
  • 2/3 cup brown rice with ¼ cup black beans and salsa
  • ½ cup tomatoes, cucumbers, zucchini tossed in 1 tsp. olive oil
  • 1 cup vegetable side salad with 1 Tbsp. reduced-fat dressing
  • 15 grapes

Option 4

  • 3 oz. shrimp, cooked 
  • ½ cup sweet potato
  • ½ cup asparagus, mushrooms
  • Side salad
  • 1 Tbsp. olive oil and 1 Tbsp. vinegar
  • ½ cup strawberries

Option 5

  • 3 oz. skinless chicken breast (grilled or baked)
  • 1 small sweet potato with spray butter
  • 1 small dinner roll
  • 1 tsp. reduced-fat margarine
  • 1 cup vegetable side salad with 1 Tbsp. reduced-fat dressing

Option 6

  • 3 oz. grilled halibut
  • 2/3 cup brown rice
  • 1 cup steamed fresh asparagus
  • 1 small dinner roll
  • 1 tsp. reduced-fat margarine

Option 7

  • 3 oz. taco seasoned lean ground beef
  • 2 tortilla shells
  • ½ cup chopped onions, tomatoes, lettuce
  • 1 oz. reduced-fat shredded cheddar cheese
  • ¼ cup salsa

Option 8

  • 3 oz. broiled swordfish
  • ½ cup sweet potato
  • ½ cup asparagus, mushrooms
  • 1 side salad
  • 1 Tbsp. olive oil and 1 Tbsp. vinegar
  • ½ cup strawberries

Option 9

  • 4 oz. broiled salmon
  • 1 cup couscous
  • ½ cup broccoli
  • ½ cup carrots
  • ¾ cup cucumber salad
  • 1 tsp. olive oil
  • 1 Tbsp. vinegar

Option 10

  • 4 oz. broiled swordfish
  • 1 sweet potato
  • 5 mushrooms
  • ½ cup asparagus
  • 1 cup tossed mixed greens, 1 Tbsp. olive oil, 1 Tbsp. vinegar
  • ½ cup strawberries

Option 11

  • 3 oz. large shrimp
  • 1 cup broccoli
  • ½ cup sweet red bell pepper
  • ½ cup summer squash
  • 2 tsp. peanut oil
  • 1 cup brown rice
  • 1 cup skim milk

Option 12

  • 3 oz. baked whitefish with 1 Tbsp. tartar sauce with diced peppers, onions
  • ½ cup baby carrots
  • 1 small breadstick
  • 10 cherries

Option 13

  • 3 oz. baked ham
  • ½ medium baked sweet potato or ½ cup canned yams
  • ½ cup apple sauce
  • ½ cup green beans 

Option 14

  • 4 oz. broiled haddock
  • ½ cup corn
  • 1 cup pea pods
  • 1 cup spinach salad
  • 1 Tbsp. olive oil
  • 2 Tbsp. vinegar

Option 15

  • 3 oz. pork tenderloin
  • 1 cup brown rice
  • ½ cup beets
  • ½ cup zucchini
  • 1 cup mixed salad greens
  • 1 Tbsp. olive oil
  • 1 Tbsp. apple cider vinegar

Option 16

  • 3 oz. scallops
  • ½ cup sweet potato
  • ½ cup asparagus, mushrooms
  • Side salad
  • 1 Tbsp. olive oil, 1 Tbsp. vinegar
  • ½ cup strawberries

Option 17

  • 3 oz. BBQ chicken
  • ¾ cup rice with ¼ cup beans
  • ½ cup tomatoes, cucumbers, zucchini tossed in 1 tsp. olive oil
  • Side salad with low-fat dressing
  • ½ cup homemade chocolate pudding

Option 18

  • 4 oz. salmon, grilled
  • ½ cup sweet potato
  • 1 cup asparagus, steamed
  • Spray butter

Option 19

  • 4 oz. flank steak, grilled
  • ½ cup sweet potato with spray butter
  • ½ cup steamed green beans

Option 20

  • 3 oz. broiled chicken breast
  • 1 cup pasta with
  • 1 Tbsp. olive oil or ¼ cup marinara
  • Parmesan cheese (sprinkled)
  • ½ cup steamed broccoli

Option 21

  • 3 oz. baked whitefish
  • Tarter sauce
  • Diced peppers, onions
  • ½ cup baby carrots
  • 1 small breadstick  
  • 10 cherries

Option 22

  • 3 oz. pork chops (grilled or broiled)
  • ½ cup mashed potatoes
  • Salad medley:
    • ½ cup green peas
    • ½ cup tomatoes, cucumbers, beets
    • 5 olives
    • Sprinkle of parmesan cheese
    • Low-fat dressing

Option 23

  • 3 oz. pork tenderloin
  • 1 cup brown rice
  • ½ cup beets, ½ cup zucchini
  • 1 cup mixed salad greens
  • 1 Tbsp. olive oil, 1 Tbsp. cider vinegar 

Option 24

  • 4 oz. broiled haddock
  • ½ cup corn
  • 1 cup pea pods
  • 1 cup spinach salad
  • 1 Tbsp. olive oil
  • 2 Tbsp. vinegar

Option 25

  • 3 oz. baked ham
  • ½ medium baked sweet potato or ½ cup canned yams
  • ½ cup apple sauce
  • ½ cup green beans

Option 26

  • 6 oz. of skinless chicken breast
  • 1 cup of brown rice
  • 2 cups steamed vegetables
  • Side salad

Option 27

  • 6 oz. of skinless chicken breast
  • 1 cup of brown rice
  • 2 cups steamed vegetables
  • Side salad

Option 28

  • Chili to go:
    • 1/2 can of chili (200 calories per serving)
  • 10 saltine crackers
  • 1 slice of cheese
  • Chopped onions
  • 1 cup broccoli