Breakfasts (375 cal)
2 eggs (boiled/scrambled) 1 slice 100% WW bread (80 cal) 1 C skim milk 1 C berries Combine 1 C lowfat plain yogurt with a sliced banana and 1 tsp honey. Top with 2 tbsp chopped pecans or other nuts
Lunches (425 cal)
Taco Bell bean burrito al fresco OR Spread a warm whole wheat tortilla with C canned refried beans Top with 2 tbp salsa and c shredded reduced fat cheese. C each carrots and grapes Sandwich of 2 slices whole wheat bread w/ 1 tbsp reduced fat mayo, 3 oz turkey breast, lean ham or roast beef, 1 oz reduced fat cheese, tomato slices and lettuce. Serve w/ rest of tomato and 1 C sliced red pepper 2 C salad greens tossed w/ 1/3 C chickpeas, C plain tuna, 1 C chopped vegetables, and 1 tbsp regular salad dressing. Serve with small slice of whole wheat bread and C sliced fruit. 1 C lentil or black bean soup simmered with 2 C raw spinach. Serve with a slice of whole-wheat bread dipped in 1 tsp olive oil and an orange
Dinners (550 cal)
3/4 C (dry) whole wheat pasta C marinara sauce C cooked skinless chicken breast top with 1 tbsp parmesean 3 C mixed greens 1 tbsp (75 cal) vinegrette 4 oz lean meat 1 C cooked brown rice 2 C steamed veggies flavored w/ lemon juice and 2 tsp olive oil and herbs
Snacks (100 cals)
1 slice reduced fat cheese with 40 calories worth of whole wheat crackers (triscuits)
1 tsp chocolate syrup into 1 cup skim milk or soymilk (100 cal per cup)
160 calories of cereal (at least 4 Gm fiber and not more than 5 Gm sugar per 100 cal) topped with 2 tbsp chopped almonds or other nuts and C blueberries, other berries or a small apple or pear sliced and 1 C skim milk 1 kellogs All Bran breakfast bar (or other 130 cal bar with at least 5 Gm fiber), a 12 oz skim latte and a banana
rotisserie chicken 1 large sweet potato baked 1 tsp trans fat free margarine and 2-3 tbsp lowfat plain yogurt 3 C greens tossed with 1 tbsp regular salad drsg 1 C broccoli stir fried in 2 tsp canola oil w/ 1 tsp each minced ginger and garlic. 4 oz lean protein (or tofu) 2 tsp soy sauce 1 tbsp cashews 1 C brown rice 3 C sliced veggies broiled in 4 tsp olive oil and 2 tsp lemon juice. 4 oz salmon bushed with oil mixture 2 slices whole grain bread sprinkled with 2 tsp each olive oil and parmesan and garlic to taste
1 tsp maple syrup into 6 oz nonfat plain yogurt. Add 2 tbsp blueberries if desired
1 C calcium enriched V-8 with a spritz of lemon juice and 40 calories of whole wheat crackers.
1 C oatmeal topped with C blueberries or other berries or small apple sliced, 2 tbsp chopped walnuts or other nuts and 1 tsp brown sugar or honey. Serve with 1 C skim milk
2 slices whole wheat bread w/4 tsp peanut butter, slices from a small pear or apple and 1 tsp honey. Serve w/ 1 cup nonfat milk
1 C calcium enriched orange juice alone or with seltzer
150 cal treat:
36 jelly beans, 1 skinny cow ice cream sandwich, 1 oz tortilla chips, 12 oz beer, 6 hersheys kisses
