Day 1: 1,290 calories
Breakfast
- 1 c. coffee mixed with 1 Tblsp. chocolate milk
- 2 slices whole wheat toast with 2 slices (1½ oz.) low-fat cheese melted on top
- 8 oz. nonfat, “light” yogurt
Lunch
- 1 c. calcium-fortified orange juice
- large garden salad topped with 3 oz. grilled shrimp and 2 Tblsp. nonfat salad dressing
- small whole wheat roll
Snack
- 1 sliced apple drizzled with 2 tsp. honey
- 1 c. sugar-free hot chocolate
Dinner
- 1 serving Honey-Mustard Salmon
- 1 c. steamed broccoli
- ½ c. cooked brown rice
- ½ of 1.45-oz. dark chocolate bar
|
|
Day 2: 1,242 calories
Breakfast
- 1 c. hot tea
- 1 c. whole grain flake cereal with 1 c. skim milk
- 1 c. calcium-fortified orange juice
Lunch
- ½ whole wheat pita with 2 Tblsp. hummus (chickpea spread)
- 1 c. black bean soup
- 1 c. baby carrots
Snack
- 1 Tblsp. chocolate fudge syrup drizzled over 1 medium orange
Dinner
- 1 serving Savory Dijon Pork Loin
- 1 small baked potato topped with 1 slice (¾ oz.) low-fat cheese
- ½ c. low-fat chocolate frozen yogurt
|
Day 3: 1,257 calories
Breakfast
- 1 c. brewed coffee
- Egg Muffin: 1 scrambled egg (with nonfat cooking spray) topped with 1 slice (¾ oz.) low-fat cheese on 1 whole wheat English muffin
- 1 medium orange
Lunch
- 1 c. minestrone soup
- 6 whole wheat crackers topped with 2 Tblsp. nonfat cottage cheese
- 1 c. skim milk
Snack
- 1 c. hot tea
- 3 c. air-popped popcorn (use nonstick spray and season as desired)
Dinner
- 1 serving Spinach-Filled Chicken
- ½ c. cooked brown rice
- garden salad topped with slices of 1 medium apple
- 1 Tblsp. nonfat salad dressing
- 2 small peppermint patties
|
|
Day 4: 1,252 calories
Breakfast
- 1 small toasted bagel with 2 tsp. honey drizzled on top
- 1 c. skim milk with 2 tsp. chocolate syrup
- 1 medium orange
Lunch
- 1 c. sugar-free iced tea
- 3 oz. grilled tuna topped with mango salsa: ½ c. mango mixed with 2 Tblsp. salsa
- large garden salad with 2 Tblsp. nonfat salad dressing
- 1 whole wheat roll
Snack
- ½ c. sugar-free chocolate pudding (made with skim milk) topped with 2 Tblsp. low-fat whipped topping
Dinner
|