Menu Day 2 - Heavyweight

Breakfast: 1 multigrain waffle w/tbls lite syrup, 3 links turkey sausage, 1 cup 1% cottage cheese, 1 cup 1% milk

• 574 calories, 57g protein, 22g fat, 37g carbs

SNACK 1: 1 ounce dry roasted peanuts, 1/2 cup pineapple chunks, 1 cup 1% cottage cheese

• 381 calories, 35g protein, 17g fat, 22g carbs

LUNCH: Fat-free turkey sandwich on multigrain bread with 1 tablespoon fat-free Miracle Whip, 2 slices tomato & 1/2 cup spinach

• 279 calories, 30g protein, 3g fat, 33g carbs

SNACK 2: Tuna sandwich made with 1 tablespoon fat-free Miracle Whip & 1 tablespoon sweet relish on multigrain bread

• 351 calories, 44g protein, 29g fat, 28g carbs

DINNER: 1 serving of Penne with Italian Sausage and Spinach

• 397 calories, 29g protein, 17g fat, 32g carbs

PENNE WITH ITALIAN SAUSAGE & SPINACH

SERVES 4

1 cup dried penne, 1lb turkey Italian sausage cut into 1/2 inch slices, 1 white onion chopped, 2 teaspoons minced garlic, 28-ounce can diced tomatoes, 1 tablespoon pesto, 2 cups roughly chopped spinach, 2 ounces crumbled feta cheese.

Preheat the oven to 350 F

Cook pasta according to package instructions. Drain & pour into a 2-qt baking dish. In a large skillet over medium heat, cook sausage, garlic and onions for about 10 mins. Reduce heat to medium-low and add tomatoes (with juice) and cook for 20 minutes then remove from the heat and add pesto. Transfer to the baking dish then stir in the spinach and feta cheese. Bake for 20 to 25 minutes.