Meal Plan 1

Meal Plan 2

1100 CALORIES

1107 CALORIES

Breakfast

Breakfast

1/2 Banana (50)

2 whole wheat low fat waffles (140)

1 cup of bran cereal with 8oz 2% (trim)

milk (250)

1 pat butter (36)

1 black tea or coffee (0)

1 glass of water (0)
Lunch
2 slices wheat bread (140)

2 tbsp of maple syrup (100)

1 cup of mixed fruit (74)
1 glass of water (0)
Lunch

Sliced lettuce and tomato (5)

1 large tossed salad with 2 Tbsp lite

dressing (100)

.5oz. of lite mayonnaise (45)

3 ounces sliced chicken breast (142)

2 slices of roast beef (80)

1 cup of low-fat wheat thin crackers

(130)

1 cup of mixed fruit (74)

12 ounces of diet soft drink (0)
Snack
1 medium-sized peach (42)
Dinner
1 small tossed salad (with 2 Tbsp. of lite
dressing) (61)

12 ounces of water (0)

Snack
1 medium-sized peach (42)
Dinner
1 small tossed salad (with 2 tbsps of
dressing) (61)

1 cups of cooked pasta (182)

3 ounces of grilled skinless chicken

breast (142)

1/2 cup tomato sauce (64)

1 cup of green beans (44)

1 Tbsp grated cheese (22)

1 pat butter (36)

12 ounces of water (0)

12 ounces of water (0)

Snack

Snack

11 Almonds (84)

2 graham crackers (60)

Diet Plan 1
1005 CALORIES
Breakfast

Dinner

Apple Oatmeal

1/2 avocado, sliced (161)

1/2 cup water (0)

3 oz. cooked chicken breast, chopped

(142)

3/4 cup skimmed milk (68)

2 oz. (1/3 cup) oatmeal (rolled oats) (93)
1/2 an apple (grated) (47)
1/4 tsp cinnamon (0)

2 cups shredded lettuce (10)

6 cherry tomatoes (30)
1/2 cup sliced red pepper (12)
1 thinly sliced red onion (48)

Snack
22 almonds (168)

Lunch
Scrambled Egg on Toast
1 large egg (72)
1 tbsp fat-free milk (11)
1 slice whole wheat bread (70)
1/2 oz. low-fat shredded cheddar
cheese (25)
Beat egg with the milk and
scramble,Toast the bread, top with
scrambled eggs and cheese.

2 tbsp low-fat Italian dressing (48)

Diet Plan 2
1000 CALORIES
Breakfast

Dinner

1 whole wheat English muffin (120)

1 small tossed salad (with 2 tbsp of

dressing) (61)

1 pat butter (36)

1 cup of fruit (74)

4 ounces of grilled skinless chicken

breast (189)

1 tea or coffee (0)

1 cup of green beans (44)

8 ounces of water (0)

1 pat butter (36)

12 ounces of water (0)

Lunch
1 large tossed salad with 2 tbsp
dressing (100)
1/2 cup of tuna w/.5 oz. lite mayo (135)
1 cup of low-fat wheat thin crackers
(130)
12 ounces of diet soft drink (0)

Snack
1 cup of sliced fruit (74)

Diet Plan 3
1009 CALORIES
Breakfast

Dinner

Banana Smoothie

Hamburger

1/2 cup [8 oz.] plain, low-fat yogurt (77)

4 oz. very lean ground beef (149)

1 tsp honey (16)

1 tbsp ketchup (15)

1/2 banana (50)

1 small grated carrot (21)

1 cup fresh/frozen berries (97)

1/2 finely chopped onion (24)

1 tbsp flaxseeds (55)

1 egg white, beaten (72)

1/2 cup water (0)

2 cups lettuce, shredded (10)

Blend together.

1/2 cup cucumber, sliced (8)

1 tomato, sliced (16)

Snack
2 cups popcorn (air popped) (62)

Lunch
Tuna Salad
1 chopped apple, chopped (94)
3 oz. water packed tuna, drained (99)
2 celery sticks, sliced (0)
2 cups lettuce leaves (10)
1 tbsp low-fat mayonnaise (45)
1/4 cup plain low-fat yogurt (36)
4 walnut halves, chopped (53)

Mix the ground beef, grated carrot,

onion and ketchup together and form
into patty. Dry-fry or bbq, and serve with
salad.

Meal plan 1
TOTAL CALORIES - 1097
Breakfast

Dinner

Smoothie (1 scoop vanilla protein

powder, 1/2 cup frozen blueberries, 1/2
cup kale leaves, 1 cup almond milk)
(219)

Sea Bass Puttanesca: (307)

Morning Snack
1 medium-apple (93)
-or5 grain crackers with 5 tsp. of hummus
(98)

1 teaspoon olive oil heated and 1 clove

garlic chopped & sauteed 30 seconds
1 cup chopped tomato, 1/4 cup white
wine, salt & pepper added to mixture &
simmered for 10 minutes until like a
sauce 1 tablespoon black olives & 1/2
teaspoon capers stirred into sauce
6 oz. fillet of Sea Bass placed on top of
mixture, covered, & simmered for 10
minutes until fish is opaque
1 1/2 Cups Mixed green salad (33)

Lunch
1.5 oz. Sesame buckwheat noodles with
1 Tbs. low fat peanut sauce (224)
1 1/2 Cups mixed-greens salad (33)
1 cup of steamed broccoli (55)
Afternoon Snack
10 raw almonds (78)

1 72% Ghirardelli Intense Dark

Chocoate Square. (55)

Meal Plan 1

Meal Plan 2

1221 CALORIES

1206 CALORIES

Breakfast

Breakfast

1 Cup Orange Juice (55)

1 Slice Whole Wheat Toast with 1 tsp

Butter (125)

1/2 Cup Oatmeal (154)

1 Cup Low-Fat Yogurt (154)

1/2 Cup Canned Fruit Cocktail (Fruit

Salad) - in natural juice only (54)

Black Coffee or Herbal Tea (0)

8 oz. (1 cup) Trim (1%) Milk (100)

Snack

Snack

Smoothie (170)

1 Medium-Sized Banana (105)

(1 Cup Berries blended with 1 Cup Trim

(1%) Milk and Ice Cubes).

Lunch

Lunch

8 Whole Wheat Ritz Crackers with 1/2

cup Low-Fat (1%) Cottage Cheese.
(194)

2 Slices Whole Wheat Bread (200)

1/2 Cup Tuna (in water only) (90)

Handful Mixed Nuts (.6 oz.)(Almonds,

Walnuts, Brazil nuts) (100)

Salad (1 small tomato,1/2 cucumber, 1

cup lettuce) with 1 teaspoon lite
mayonnaise + 1/2 tbsp olive oil. (116)

1 Medium Apple (96)

Dinner

Small Baked Potato (128)

3.5 oz. (~100g) chicken breast (skinless

boneless) - cook in griller. (119)

3 oz. (~85g) Sirloin Steak (156)

1 Cup Broccoli (55)

1/2 Cup cooked Brown Rice (108)

Dinner

1/2 Cup Mushrooms (10)

1/4 Cup Onions (17)
1 Teaspoon olive or canola oil (cooking)
(30)
1 Cup Mixed Vegetables (90)
Ensure you drink plenty of water - aim
for 8-10 glasses per day.