28
Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
1 plain bagel, Sarah Lee
®
(frozen)
(210)
3/4 oz. light cream cheese (45)
1/2 C. orange juice, fresh or frozen
(55)
Any beverage without calories,
caffeine, or sodium, such as
decaffeinated coffee or tea.
Cereal
1.5 oz. (42 grams) serving equals
approximately 165 calories.
Choice of one: Kellogg’s
®
Low Fat
Granola (without raisins), General
Mills
®
Honey Nut Clusters, General
Mills
®
Basic 4
1/2 C. skim milk (45)
3/4 C. orange juice (82)
Noncaloric beverage
Shake (choice of one shake)
Place ingredients in blender. Blend
until smooth.
Banana-Orange Shake
1 large banana (8 3/4 inches long)
(100)
1/2 C. orange juice (55)
1/2 C. skim milk (45)
2 T. wheat germ (66)
1 t. safflower oil (42)
2 ice cubes (optional)
or Chocolate or Vanilla Shake
1 packet Carnation
®
Instant
Breakfast, Champion UltraMet
®
,
or another diet shake powder that
contains the appropriate calories
(100)
1 C. skim milk (90)
1/2 large banana (8 3/4 inches long)
(50)
1 t. safflower oil (42)
1 t. Carnation
®
Malted Milk powder
(20)
2 ice cubes (optional)
Lunch
= 300 calories.
Choice of sandwich, soup or salad.
Sandwich
2 slices whole wheat bread (140)
2 t. Promise Ultra
®
Vegetable Oil
Spread (24)
2 oz. white meat (about 8 thin
slices), chicken or turkey (80)
1 oz. fat-free cheese (1 1/2 slices)
(50)
(Opt.: Add to bread 1 t. Dijon
mustard (0)
Noncaloric beverage
Soup (choice of one soup)
• Healthy Choice
®
Hearty Chicken,
15-oz. can (260), or
• Campbell’s
®
Healthy Request
Hearty Vegetable Beef, 16-oz. can
(260)
1/2 slice whole-wheat bread (35)
Noncaloric beverage
Chef Salad
2 C. lettuce, chopped (20)
2 oz. white meat, chicken or turkey
(80)
2 oz. fat-free cheese (100)
4 slices tomato, chopped (28)
1 T. Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Noncaloric beverage
Mid-Afternoon Snack
Men–200 calories for Weeks 1&2;
150 calories for Weeks 3&4;
100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2;
100 calories for Weeks 3&4;
50 calories for Weeks 5&6.
Choose calories from:
1 large banana (8 3/4 inches long)
(100)
1 apple (3-inch diameter) (100)
1/2 cantaloupe (5-inch diameter) (94)
5 dried prunes (100)
1 oz. (2 small 1/2 oz. boxes) raisins
(82)
1 C. light, nonfat, flavored yogurt
(100)
Dinner
Men–500 calories, Women–300
calories
Choice of tuna salad dinner, steak
dinner or frozen microwave dinner
.
Tuna Salad Dinner
In a large bowl, mix the following:
1 6-oz. can chunk light tuna in water
(180)
1 T. Hellmann’s
®
Light, Reduced-
Calorie Mayonnaise (50)
2 T. sweet pickle relish (40)
1/4 C. whole kernel corn, canned, no
salt added (30)
Noncaloric beverage
Men add:
1/2 C. sliced white potatoes, canned
(45)
2 slices whole wheat bread (140)
Steak Dinner
3 oz. lean sirloin, broiled (176)
1/2 C. sweet peas, canned, no salt
added (60)
1/2 C. beets, canned (35)
1/2 C. skim milk (45)
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
1 t. Promise Ultra
®
Vegetable Oil
Spread (12)
1/2 C. skim milk (45)
Frozen Microwave Dinner
Choice of one meal
:
• Glazed Chicken Dinner, Lean
Cuisine
®
(230)
2/3 C. skim milk (60)
Noncaloric beverage
• Lasagna with Meat Sauce, Lean
Cuisine
®
(240)
1/2 C. skim milk (45)
Noncaloric beverage
• Macaroni and Cheese, Weight
Watchers
®
(260)
1/2 C. skim milk (45)
Noncaloric beverage
• Broccoli & Cheddar Cheese Sauce
over Baked Potato, Lean Cuisine
®
Lunch Express (250)
1/2 C. skim milk (45)
Noncaloric beverage
• Grilled Turkey Breast, Healthy
Choice
®
(260)
1/2 C. skim milk (45)
Noncaloric beverage
Men add:
The Eating Plan - US Measurements
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