1100 calories

Breakfast 1 cup skim milk 1 slices whole wheat toast 2 tsp jelly cup apple juice 2egg whites Snack 2 whole rice cakes 1 hard boiled egg Breakfast 1/2 cup oatmeal cup orange juice 1 cup skim milk 2 egg whites + 1egg Breakfast 1/2 whole wheat English muffin 1 cup skim milk cup applesauce 2tsp jelly 1 egg Snack 15 cherries Breakfast 1 whole wheat pancake 1 cups skim milk 2 egg whites cup orange juice c syrup Snack 6 whole cashews Breakfast 1 French Toast 1 orange 1 pat of butter 1 cup skim milk 2 egg whites Snack 1 hard boiled egg 2 Ryvita Crackers

Snack 6 whole cashews

Lunch 2/3 cup brown rice 1 cup asparagus *3oz fish Snack 1 orange Snack

Lunch 1 medium yam 1cup yellow squash *3oz fish Snack 1 banana

Lunch 2 slices whole grain bread 1/2cup salsa Celery sticks *3oz lean meat Snack 6 whole pecans

Lunch 1 whole grain bun 1/2c steamed broccoli *3 oz lean meat Snack c dried fruit

Lunch 1 whole wheat pita c green beans *3 oz lean meat

1 nectarine

Dinner 2oz chicken breast 1/2 large baked potato 2 tablespoons sour cream 1 cups broccoli

Dinner 1c spaghetti/meat sauce 2oz ground beef 1 cup green beans

Dinner 1 hamburger 3oz ground round 1 bun 1 cup cauliflower 3 Brussels sprouts

Dinner 3oz fish 1 c rice 1 cup carrots

Dinner 2oz turkey 1/2c stuffing 1 cup broccoli

*meat or fish is defined as any lean protein source, including meat substitutes, according to the list (e.g., turkey or chicken breast, lean red meat, all fish, turkey deli meats, egg whites, tofu, beans, soy, etc) This is a sample meal plan created by registered dietitians; this is not meant to substitute the advice of personal registered dietitian or other health care practitioner. 2007 Mohr Results, Inc and Elite Fitness and Nutrition, LLC Dr. Christopher Mohr, RD and Jayson Hunter, RD, CSCS Meal Plans are for educational purposes only and are not meant to diagnose, treat, or override information from a personal registered dietitian or other health care practitioner.

1100 calories
Breakfast 1 cup skim milk 1/2 bagel 1/2c fruit cocktail 1 egg 2 tsp preserves Snack 6 whole pecans Breakfast 1/2 bagel 1/2c orange juice 1 cup skim milk 2 egg whites

Snack 6 whole pecans 2 Ryvita Crackers Lunch 2/3 cup cooked whole wheat pasta 1cup cooked cauliflower cup marinara sauce *4 oz canned tuna Snack 1 whole grapefruit Dinner 1/2c lasagna 2oz ground beef 1 cup green beans

Lunch 2 slices whole grain bread cup raw peppers *3 oz lean meat Snack 1 apple 2 whole rice cakes Dinner 3oz chicken breast 1/2 cup rice 1c vegetable medley

*meat or fish is defined as any lean protein source, including meat substitutes, according to the list (e.g., turkey or chicken breast, lean red meat, all fish, turkey deli meats, egg whites, tofu, beans, soy, etc) This is a sample meal plan created by registered dietitians; this is not meant to substitute the advice of personal registered dietitian or other health care practitioner. 2007 Mohr Results, Inc and Elite Fitness and Nutrition, LLC Dr. Christopher Mohr, RD and Jayson Hunter, RD, CSCS Meal Plans are for educational purposes only and are not meant to diagnose, treat, or override information from a personal registered dietitian or other health care practitioner.