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DAY ONETHE SEROTONINPOWER KFAST BURRITOASIAN CHICKEN LETTUCE WRAPSCREAMY HERBED SPAGHETTIINGREDIENTSINGREDIENTSINGREDIENTS3 Egg Whites1 Tbsp Fat Free Parmesan Cheese1 Small Tortilla¼ Cup Fresh SpinachOrange4 Oz Diced Grilled Chicken½ Cup Chopped Cucumber½ Cup Carrots½ Cup Red Peppers½ Cup Mushrooms1 Tsp Soy Sauce2 Tsp Rice Vinegar1 Tsp. Sesame Oil2 Tsp Orange Juice (fresh squeezed)4 Large Romaine Lettuce Leaves6 Oz Dry Spaghetti2 Cups Fresh Asparagus Tips¼ Cup Fat Free Greek Yogurt2 Tbsp Fat Free Parmesan CheeseChopped Fresh Basil or ParsleyDIRECTIONSScramble eggs withparmesan cheese.Wrap in tortilla with spinach.Serve with sliced orange.DIRECTIONSChop veggies. Toss chicken andveggies in soy sauce, rice vinegar,oil, and juice. Serve mixturein lettuce wraps.DIRECTIONSCook spaghetti according topackage. For the last 5 minutesof cooking time, add asparagus.Before draining, set aside 1/3 cupof cooking water. Mix cookingwater with Greek yogurt, cheese,and basil or parsley. Toss withdrained spaghetti.MORNING SNACKAFTERNOON SNACKEVENING SNACKCASCADIAN FARMS CHOCOLATECHIP CHEWY GRANOLA BAR25 SNYDERS MINI PRETZELSWHOLE FRUIT FROZENSTRAWBERRY FRUIT BAR(1 hr before lunch)(3-4 hours after lunch)

DAY TWOTHE SEROTONINPOWER A SMOOTHIETURKEY CHILISUSHI ROLLS AND CUCUMBER SALADINGREDIENTSINGREDIENTSINGREDIENTS½ Frozen Banana1 Cup Plain Non-Fat Greek Yogurt½ Cup Baby Spinach2 Tsp Almond Butter¼ Cup Strong Black Coffee1 Tbsp Cocoa Powder½ Cup Ice1 Small Onion, Chopped1 Clove of Garlic, Chopped1 Tsp Olive Oil1 Cup Chicken Broth4 Oz Ground Lean Turkey2 Cups of Shredded Cabbage or BrusselsSprouts¼ Cup Red Kidney BeansChili Powder (to taste)Raw PeppersCelery Sticks, SlicedFat Free Ranch Dressing1 Cup Cooked Brown Sushi Rice2 Tsp Rice Vinegar2 Nori Seaweed Wraps1 ¼ Cup Chopped Cucumbers¼ Cup Shredded Carrots¼ Cup Cooked Spinach(squeezed dry), chopped2 Tbsp Chopped AsianPickles or Kimchi¼ Tsp Sugar¼ Tsp SaltChopped BasilDIRECTIONSDIRECTIONSDIRECTIONSBlend all ingredients until smooth.Over low-medium heat in a large skillet,sauté onion and garlic in oil and ¼ cupchicken broth for 5 minutes. Add turkeyand sauté until meat is browned (about3 minutes). Then add 2 cups of cabbageor Brussels sprouts, beans, ¼ cup ofbroth and liberal amounts of chili powder.Simmer, covered, for 10 minutes addingmore broth as needed to desiredconsistency. Enjoy with peppers andcelery dipped in dressing.Combine rice with 1 tsp rice vinegar andspread rice on seaweed wraps (it’s easiestto do with washed and slightly wet hands).Place ¼ cup chopped cucumber, carrots,spinach, and Asian pickles or kimchi in a line1” from one edge of the nori and roll theseaweed around the vegetables using a sushimat if available. Slice into rounds, or eatlike a sushi bowl with vegetables on top.For cucumber salad, combine 1 cup choppedcucumbers with 1 tsp rice vinegar, sugar, salt,and chopped basil.MORNING SNACKAFTERNOON SNACKEVENING SNACK1/2 BAGEL WITH 1 TSP JAMTOSTITOS BAKED TORTILLA CHIPS(18 CHIPS) WITH2 TBSP FAT FREE SALSAMINI NILLA WAFERS,1 OZ INDIVIDUAL PACK(1 hr before lunch)(3-4 hours after lunch)

DAY THREETHE SEROTONINPOWER DIETSEROTONINPOWERDIET.COMBREAKFASTLUNCHDINNEREGG BREAKFASTGRILLED SPICED STEAK SALADHEARTY VEGETABLE SOUP1 Egg, Sunny Side Up, 1 Slice of JonesDairy Farm Hickory Smoked BreakfastHam, 1 Slice of Cinnamon Raisin Toast,and 1 Cup of StrawberriesINGREDIENTSINGREDIENTSCajun Spice4 Oz Flank Steak1 Cup Romaine Lettuce, Chopped½ Cup Shredded Carrots1 Tsp Chopped Fresh MintJuice of ½ Lime1 Tsp Sesame OilGarlic Salt1 Medium Onion, Chopped2 Cloves of Garlic, Chopped2 Tsp Olive Oil½ Cup Chopped Sweet Potato1/2 Cup Kale, Chopped1 Cup Zucchini, Chopped½ Cup Broccoli, Chopped1 Qt Chicken or Vegetable Stock1 Cup Cooked Brown RiceSaltPepperHerbs de ProvenceDIRECTIONSRub Cajun spice mixture on steak and cookin a cast-iron pan or broil on medium-highheat for 3 minutes on each side. Slice andset aside. Combine lettuce, carrots, mint,lime juice, garlic salt to taste, and oil.Top with steak and enjoy.DIRECTIONSNote: steak can be grilled in advanceand served coldIn a large saucepan on low heat, sauté onion andgarlic in olive oil for 5 minutes. Increase heat tomedium and add chopped sweet potato andkale. Sauté until vegetables are soft. Add stockand cooked rice and bring to a boil. Thensimmer for 10 minutes, covered. Add salt,pepper, and Herbs de Provence to taste.MORNING SNACKAFTERNOON SNACKEVENING SNACK2/3 CUP QUAKER BROWNSUGAR OATMEAL SQUARESBREAKFAST CEREALMICROWAVE POPCORNNO PUDGE! SALTED BROWNIEINGREDIENTSINGREDIENTS3 Tbsp Popcorn Kernels1 Tsp Garlic Powder and 1 Tsp Dried BasilOR 1 Tsp Cinnamon and ½ Tsp Sugar2 Tbsp No Pudge! Brownie Mix1 Tbsp Fat Free Plain Greek Yogurt1 Tsp Maple SyrupKosher Salt(1 hr before lunch)(3-4 hours after lunch)DIRECTIONSPlace dry popcorn kernels in a smallpaper bag, fold top over, and cook on highin a microwave for 90 seconds.Toss with garlic powder and basil,OR with cinnamon and sugar.DIRECTIONSMix Brownie Mix with yogurt and syrup.Place in a microwave-safe container andmicrowave on high for 1 minute. Sprinklewith a small pinch of kosher salt and enjoy.

DAY FOURTHE SEROTONINPOWER E GRAIN HOT CEREALLETTUCE DELI SANDWICHROASTED HERBED POTATOESWITH ARUGULAINGREDIENTSINGREDIENTSINGREDIENTS½ Cup Quinoa1 Cup Skim, Soy, Hemp, or Oat milk½ Tsp Cinnamon½ Tsp Vanilla ExtractSalt2 Tsp Brown Sugar1 Cup Frozen Mixed Berries1 Tsp Sugar1 Tsp of Sliced Blanched Almonds4 Oz Sliced Low Fat or Fat FreeTurkey, Chicken, or Ham2-3 Onion Slices2-3 Tomato Slices½ Asian Pickle or KimchiDijon MustardLarge Pieces of Lettuce, RomaineOptional: 1 Tbsp FatFree Cream CheeseDIRECTIONSDIRECTIONSCook quinoa in milk for 13-15minutes, or until tender. Mixin cinnamon, vanilla, a pinch of salt,and brown sugar. Top cereal withblueberries or cook frozen mixedberries mixed with a sprinkle of waterand tsp of sugar in the microwavein a covered dish for 3 minutes.Sprinkle with almonds.Make sandwich with lettuce inplace of bread. Add mustard to taste.Optional: Spread the lettuce leaveswith cream cheese before assembling.2 Tsp Olive Oil2 Tsp Maple Syrup1 Tbsp and 2 Tsp Dijon Mustard2 Tbsp Fresh Chopped Thyme1 Clove of Garlic, Chopped2 Lemons½ Tsp Salt¾ Tsp Black Pepper12 Oz Yukon Gold Potatoes(Cut into 1.5” Wedges)Non-Stick Cooking Spray2 Cups ArugulaMORNING SNACKAFTERNOON SNACKEVENING SNACK3 QUAKER WHITE CHEDDARRICE CAKES1/2 BAGEL WITH TSP OF JAM20 LAY'S BAKED POTATO CHIPS(1 hr before lunch)(3-4 hours after lunch)DIRECTIONSPreheat oven to 400 degrees. Whisk 2 tspmustard, the zest and juice of one lemon,thyme, garlic, ¼ tsp salt, and ½ tsp pepper.Toss with potatoes, spray with non-stickcooking spray, spread onto baking sheetlined with parchment paper, and roastfor 45 minutes until lightly browned.Meanwhile, whisk juice from remaininglemon, 1 tbsp mustard, olive oil, maplesyrup, ¼ tsp black pepper, and a pinchof salt together. Toss with cookedpotatoes and arugula.

DAY FIVETHE SEROTONINPOWER LE, HAM, AND FRUITMIXED TUNA SALADVEGGIE FLATBREAD PIZZA1 Kashi Blueberry Frozen Waffle,1 Slice of Low Fat Ham, 1 Cupof Diced MelonINGREDIENTSINGREDIENTS1 Can Tuna in Water2 Tbsp Canned Chick Peas1 Tbsp Fat Free Parmesan CheeseZest & Juice of ½ Fresh Lemon1 Tsp Maple Syrup2 Tsp Dijon Mustard2 Tsp Olive Oil¼ Tsp Salt¼ Tsp PepperPinch of Cayenne Pepper2 Cups of your choiceof any and all of the following:CarrotsCucumberOnionsNapa CabbageTomatoesArugulaSpinach6” x 6” Flatbread¼ Cup Fat Free Ricotta Cheese½ Cup Roasted Winter Squash¼ Cup Chicken Broth1 Cup Mushrooms2 Tbsp Chopped Rosemary1 Cup Steamed BroccoliDIRECTIONSCook mushrooms in broth overlow-medium heat for 5-7 minutes. Steamchard, broccoli, or bok choy. Spreadflatbread with ricotta cheese and topwith squash, mushrooms, and rosemary.Serve with broccoli.DIRECTIONSCombine ingredients and enjoy!MORNING SNACKAFTERNOON SNACKEVENING SNACK2/3 CUP QUAKER BROWNSUGAR OATMEAL SQUARESBREAKFAST CEREALNUTRIGRAIN BARQUAKER SINGLE SERVINGINSTANT BROWN SUGAR OATMEAL(1 hr before lunch)(3-4 hours after lunch)

DAY SIXTHE SEROTONINPOWER DIETSEROTONINPOWERDIET.COMBREAKFASTLUNCHDINNEROLD FASHIONED OATSROAST CHICKEN WITHBROCCOLI OR SALADQUINOA PILAFINGREDIENTSINGREDIENTS½ Cup Old FashionedOats Cooked in Water.Fat Free Cottage Cheese Toppedwith 1 Cup Mixed Berries or SlicedPeach, Plum, Mango, Apple, or½ Banana6 Oz Boneless, Skinless Chicken Breast2 Tsp Crushed Fennel Seeds½ Tsp Black PepperSalt2 Cups Broccoli2 Cups Baby Kale2 Tbsp Fat Free Ranch DressingOptional: Grated Orange ZestDIRECTIONSPreheat oven to 400 degrees.Rub chicken liberally with fennel seeds,black pepper, a pinch of salt, andoptional grated fresh orange zest in aroasting pan. Cook for 20-25 minutesuntil cooked through or reaches atemperature of 165 degrees. Enjoywarm with steamed broccoli,or cool, chop, and mix with kale,tossed with dressing.¾ Cup Uncooked Quinoa1 ½ Cups Chicken Broth2 Tsp Ground CuminRed Pepper Flakes1 Tbsp Fresh Lime Juice1 Tsp Olive Oil¼ Cup Chopped Fresh Parsley⅔ Cup Roasted Cauliflower, Chopped⅔ Cup Purple Cabbage, Chopped⅔ Cup Carrots, ChoppedDIRECTIONSPrepare quinoa according to directions onthe box, using chicken broth instead ofwater and adding cumin and red pepperflakes for additional flavor. Toss with lime,olive oil, parsley, chopped cauliflower,cabbage, and carrots.MORNING SNACKAFTERNOON SNACKEVENING SNACK3 WHOLE WHEAT FIG NEWTONS25 SNYDERS MINI PRETZELSCASCADIAN FARMSCHOCOLATE CHIP CHEWYGRANOLA BAR(1 hr before lunch)(3-4 hours after lunch)

DAY SEVENTHE SEROTONINPOWER IONALBAKED SPICED SALMONPOLENTA WITH MUSHROOMSIf you Prefer Breakfast and Lunchas Usual, Eat the Parfait forBreakfast and Salmonwith Broccoli for Lunch.INGREDIENTSINGREDIENTS8 Oz Salmon Filet2 Cups Broccoli1 Tsp Olive Oil1 Clove Garlic, ChoppedPinch of Red Pepper Flakes1 Cup of Quinoa2 Cups Chicken BrothFresh Italian Parsley1 Cup of StrawberriesLemon Juice½ Tsp SugarFresh Mint, Chopped¼ Cup Non-Fat Plain Greek Yogurt1 Tsp Maple Syrup⅓ Cup Polenta1 ⅓ Cups Water1 Tsp Salt3 Tbsp Fat Free Cream Cheese2 Cups Cremini Mushrooms, Chopped½ Cup Chicken Broth1 Tbsp Butter1 Tsp Grated Parmesan Cheese2 Tsp Chopped Fresh ThymeDIRECTIONSPreheat oven to 400 degrees. Rub salmonwith paprika, cumin, turmeric, and cayennepepper and roast for 15 minutes. Steam broccoliand sauté in 1 tsp olive oil, garlic, and red pepperflakes. Cook quinoa in broth according topackage and toss liberally with chopped freshItalian parsley. Serve salmon with broccoliand quinoa. For dessert, mix yogurt withstrawberries, lemon juice, sugar, and choppedmint. Serve over Greek yogurt mixedwith maple syrup.MORNING SNACK(1 hr before lunch)SLICE OF CINNAMONRAISIN TOAST WITH 1 TSPBUTTER AND SPRINKLE OFCINNAMON AND SUGARAFTERNOON SNACK(3-4 hours after lunch)TOSTITOS BAKED TORTILLA CHIPS(18 CHIPS) WITH2 TBSP FAT FREE SALSADIRECTIONSCook polenta in water and salt, stirringfrequently for 15 minutes. Remove fromheat, add cream cheese and stir untilmelted in. Sauté mushrooms overlow-medium heat in ¼ cup of broth andbutter until the mushrooms are soft,about 8 minutes, adding more brothif the mushrooms get dry. Plate thepolenta and top with mushrooms,parmesan cheese, and thyme.EVENING SNACK1/2 CUP HAAGEN-DAZSCHOCOLATE ORRASPBERRYSORBET

6” x 6” Flatbread ¼ Cup Fat Free Ricotta Cheese ½ Cup Roasted Winter Squash ¼ Cup Chicken Broth 1 Cup Mushrooms 2 Tbsp Chopped Rosemary 1 Cup Steamed Broccoli DIRECTIONS Cook mushrooms in broth over low-medium heat for 5-7 minutes. Steam chard, broccoli, or bok choy. Spread flatbre