29
Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
1 plain bagel, Sarah Lee
®
(frozen)
(210)
21 g light cream cheese (45)
120 ml orange juice, fresh or frozen
(55)
Any beverage without calories,
caffeine, or sodium, such as
decaffeinated coffee or tea.
Cereal
42 gram serving equals
approximately 165 calories.
Choice of one: Kellogg’s
®
Low Fat
Granola (without raisins), General
Mills
®
Honey Nut Clusters, General
Mills
®
Basic 4
120 ml skim milk (45)
177 ml orange juice (82)
Noncaloric beverage
Shake (choice of one shake)
Place ingredients in blender. Blend
until smooth.
Banana-Orange Shake
1 large banana (22 cm long) (100)
120 ml orange juice (55)
120 ml skim milk (45)
15 ml wheat germ (66)
5 ml 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)
240 ml skim milk (90)
1/2 large banana (22 cm long) (50)
5 ml safflower oil (42)
5 ml 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)
10 ml Promise Ultra
®
Vegetable Oil
Spread (24)
57 g white meat (about 8 thin
slices), chicken or turkey (80)
28 g fat-free cheese (1 1/2 slices)
(50)
(Opt.: Add to bread 5 ml Dijon
mustard (0)
Noncaloric beverage
Soup (choice of one soup)
• Healthy Choice
®
Hearty Chicken,
420 g can (260), or
• Campbell’s
®
Healthy Request
Hearty Vegetable Beef, 450 g can
(260)
1/2 slice whole-wheat bread (35)
Noncaloric beverage
Chef Salad
480 ml lettuce, chopped (20)
57 g white meat, chicken or turkey
(80)
57 g fat-free cheese (100)
4 slices tomato, chopped (28)
15 ml 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 (22 cm long) (100)
1 apple (7.6 cm diameter) (100)
1/2 cantaloupe (12.7 cm diameter)
(94)
5 dried prunes (100)
28 g (2 small 14 g. boxes) raisins
(82)
240 ml 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 can (170 g) chunk light tuna in
water (180)
15 ml Hellmann’s
®
Light, Reduced-
Calorie Mayonnaise (50)
30 ml sweet pickle relish (40)
60 ml whole kernel corn, canned, no
salt added (30)
Noncaloric beverage
Men add:
The Eating Plan - Metric Measurements
*
* Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot
be found.
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