Anne Collins 28 Day Weight Loss Diet For Busy People

Weight Loss Diet for Busy People
Ultra-Quick, Ultra Convenient

Part of the Anne Collins Diet Program
Anne Collins 2003
Table of Contents
Introduction
Instructions
Week 1
Week 2
Week 3
Week 4
Snacks
Substitutes
Hi there! I'm Anne Collins
And this is my Weight Loss Diet for Busy People.
Fast Foods
Take to Work Meals
If you have any questions, either now or in the

future, please use my Helpline
I'm available 365 days a year.
Contact: help@annecollins.com
Go to My Main Website
Go to My Members Area
28-Day Quick Start Diet

Anne Collins 2003
Free Foods
Weight Loss Diet for Busy People

Ultra-Quick, Ultra Convenient
Part of the Anne Collins Diet Program.
Anne Collins 2003
Choose How Fast to Lose Weight
This diet gives you complete freedom to choose how fast to lose weight.
Your daily menu offers breakfast, lunch and main meal totalling about 1100 calories.
You may increase your calories from a wide variety of calorie-controlled Snacks
To get started, click Week 1
Options
If you wish, you may choose from a range of Fast-Food Options

If you wish, you may choose from a range of Substitutes
See also Free Foods, and Take-to-Work Meals
To get started, click Week 1
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Questions
Q. Exactly what do I eat?
You must eat one breakfast, one lunch and one main meal.
Q. How do I choose what breakfast, lunch or main meal I should have?
Each day you are given the following:
A choice of 2 breakfasts - one quick cook- one convenience

A choice of 3 lunches - one fast food - one take to work - one quick-cook
A choice of 3 dinners - one fast food/microwave - one 10-minutes-or-less quick-cook one cook-for-2-days.
You may choose whichever combination of meals that suits you best. For example, you may
choose the quick cook breakfast, the fast-food lunch and the cook-for-2-days dinner, or any
other combination of meals.
Q. How many calories do these meals contain?
Breakfast contains about 300 calories, lunch 400 and dinner about 400 calories each. Some
meals will be slightly less (a few slightly more) than the above figures. If your meal is less than
the above number of calories you may add the extra calories in snacks. If it's a little more, don't
worry: the small number of extra calories won't make any difference to your weight loss.
Q. What about snacks?
It depends on you. There is a wide variety of calorie-controlled snacks. Depending on how much
you want to lose, or how fast you want to lose it, you may increase your calorie intake
accordingly. This diet gives you the information (i.e. power) to make an informed choice. For
recommendations, click Snacks
Q. May I mix and match meals?

Yes. You may mix any breakfast with any lunch or any main meal. For example, if you wish you
can choose a breakfast from Day 1, a lunch from Day 5 and a dinner from Day 10 or any other
combination.
Q. Can I repeat a meal or a day?
Yes. No problem, you can repeat a meal or a full day as often as you like.
Q. Can I have the same breakfast every day?
Yes, if you wish, although we don't recommend it - you might easily get bored.
Q. What about fast food?
Frankly, no dietitian recommends fast food. However, the diet provides a range of fast food
options from a variety of fast food restaurants for you to choose from. For details, see Fast
Food Options
Q. What about serving sizes?
All menus include serving-sizes. For fruit, salad and vegetables, see the final section in the
Substitutes section.
Q. What about free foods?
For details, click Free Foods
Q. What if I want to substitute one food for another?
No problem. See the list of equivalent foods by clicking Substitutes
Q. What about Take-to-Work meals?
No problem. Choose one of the options from Take-to-Work Meals
Q. I'm a diabetic. Can I follow this diet?
Yes. As long as you follow your doctor's advice and choose low sugar brands.
See also the page on Tips for Diabetics in Members Area
Q. I use metric measurements. What are the metric equivalents?
1 oz
4 oz
1 cup
1/2 cup
1 tbsp
1 tsp
=
=
=
=
=
=
28g
100g
250ml
125ml
15ml
5ml
Q. I can't drink milk. What do you suggest?

Choose an alternative from the dairy foods group in Substitutes
Q. I don't like yogurt, what can I have instead?
Choose an alternative from the dairy foods group in Substitutes
Q. I don't like fish, what can I have instead?

Choose an alternative from the meat/meat-substitutes group in Substitutes
Q. I'm a vegetarian. Can I follow this diet?
Yes - it's easy to adapt if you eat milk and eggs. You can choose vegetarian alternatives from
the meat/meat-substitutes group in Substitutes
Q. I don't eat breakfast, what should I do?
Change your habits! Eating breakfast is one of the common habits of successful weight-losers. If
you can't, try to eat it as soon as possible after getting up.
Q. I don't really like vegetables, what can I have instead?
More salad or try making your own vegetable soup and add a little chicken broth for flavor.
Vegetables don't have a big direct effect on weight loss, but their indirect effect is significant.
They are VERY important for keeping your body working efficiently - and the more efficient your
body, the faster your weight loss.
Q. I adore cream in my coffee. Can I at least use half & half?
Yes. A tsp of half & half contains 0.7g fat and about 7 calories. So it's fine. The same goes for 1
tsp of any 'Lite' coffee lightener, e.g. Carnation Lite Coffee Mate or any other brand that has 10
calories or less per tsp.
Q. Can I eat popcorn as a snack?
Yes. 1 cup, air-popped popcorn contains 30 calories and makes a great snack.
Q. Can I eat honey?
Yes. If you wish, you may add a tsp of honey to your cereal or use it on your bread instead of
jelly/jam. 1 tsp honey contains 21 calories; 1 tbsp contains 64 calories.
Q. Can I eat fat-free mayo?
Yes, if you are careful. Not all fat-free mayonnaise is low calorie. Look for a brand that has no
more than 15 calories per tablespoon, like Kraft free or Miracle Whip.
Q. Can I drink buttermilk?
Low-fat buttermilk contains between 2-4g fat and 120 calories per cup compared with regular
fat-free milk which contains 0g fat and 90 calories per cup. Switching to fat-free milk is an easy
way to both reduce your fat and your calorie intake without reducing the quantity of milk you
use.
Q. Does dried fruit count as fruit?
Yes and No. For details, see the fruit section in Substitutes
Q. I adore avocados. Do they count as vegetables?
No. Even though the fat in avocados is mostly 'good' monounsaturated fat it is too high in
calories (160 calories and 15g fat per half) to include as a vegetable in your diet. But you may
eat avocados as a protein substitute. See Meat/Protein in Substitutes
Q. I do 12-hour shifts. How can I adapt your diet to my situation?
If you can't break up your meals and take them with you, use the Take-to-Work Options or
make up your calories by using options from Snacks
Q. Can I use Cool Whip on my fruit?

Yes, Cool Whip is fine. Use 1 tbsp of the 'Light' version which has 8 calories per tbsp or any
whipped topping with 10 calories or less, per tbsp.
Q. What about sugar and salt?
Our main source of sugar and salt is processed food, so choose fresh and unprocessed foods
whenever possible. When buying processed food, choose reduced-sugar and reduced-sodium
brands whenever you can. In addition, be careful when adding sugar and salt to your food and
drink. We consume far too much of both, so use sparingly.
Note: If you suffer from diabetes, you should take a few extra precautions regarding sugar and
processed foods:
1.
2.
3.
4.
5.
Choose sugar-free jelly/jam

Choose sugar-free or reduced-sugar canned food (e.g. baked beans)
Choose bran-based or whole-wheat cereal.
Choose wholemeal bread, brown rice and whole-wheat pasta, not white varieties.
Ideally, drink water or sugar-free soft drinks only.
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The Weight Loss Diet for Busy People
Anne Collins 2003

Anne Collins 2003
Instructions
Choose 1 option for breakfast and lunch and dinner

If you don't like one of the foods listed, choose a calorie-equivalent from Substitutes
If you prefer a different fast-food item, choose a calorie-equivalent from Fast Foods
If you prefer a different frozen/microwave meal, buy any calorie-equivalent
Depending on your weight, add extra snacks - see instructions & choices at Snacks
See also, Free Foods
See also, Take to Work Meals
See also Exercise and Diet Motivation Tips in our Members Area
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Anne Collins 2003

Anne Collins 2003
WEEK 1
DAY 1
Breakfast
Option 1
Cheesy Toast, Milk & Fruit (245)
Toast 1 slice whole wheat bread. Top with 1 oz shredded low-fat cheese and 1 sliced tomato. Put
under hot broiler until cheese melts. Serve with 1/2 cup non-fat milk, 1 serving fresh fruit.
Option 2
Flavored Protein Shake & Fruit (250)
Ingredients
1 scoop or 1 ounce packet Revival Soy (or any protein powder), 1 cup non-fat milk, 1 tsp sugar,
1 piece fresh fruit.
Method
Combine ingredients, except the fruit, in blender.
Lunch
Fast-Food Option
Subway (355)
6" Turkey Breast Salad, Deli Style Roll, 2 triangles American Cheese, 1 serving fruit.
Take-to-Work: Brown Bag Option

Ham & Swiss with Crackers, Fruit & Yogurt (390)
2 oz lean ham, 1 oz low-fat Swiss cheese, 4 graham crackers, 1 serving fruit, 4 oz mini-yogurt.
Quick-Cook-Option
Cheese Omelet, Salad & Crackers (360)
Ingredients
2 eggs, 1 tbsp cold water, 1 tsp oil, 4 mushrooms, sliced, 1 oz shredded low-fat cheese.
Method
Beat the eggs with the water. Heat oil in non-stick skillet. Add the mushrooms and cook for 2-3
minutes. Add the eggs and allow to almost set. Sprinkle the cheese over one side. Fold over and
serve. Serve with:1 cup salad or vegetables, 1 tbsp fat-free dressing, 2 graham crackers (2.5")
Dinner
Fast-Food Option
McDonald's (420)
BBQ Chicken Sandwich, 6 fl oz Orange Juice.
10-Minutes-or-Less-Option
Chicken Tacos (380)
Ingredients
5 ounce cooked chicken breast, 2 regular size taco shells, 2 tbsp reduced-fat shredded cheese, 2
tbsp low-fat sour cream. 1/4 tsp hot sauce, 1/2 cup shredded lettuce, 1 large sliced tomato.
Method
Chop the chicken into bite sized pieces. Warm the tacos. Mix the sour cream with the hot sauce
and coat the chicken. Pack the tacos with lettuce, tomato, chicken and cheese.
Two-Day-Option
Homemade Hamburger, Salad & Yogurt (350 per serving)
Ingredients
6 oz extra lean ground beef, 2 tbsp ketchup, 2 tbsp breadcrumbs, 2 small onions, finely
chopped. 2 beaten egg white, 1 hamburger bun, shredded lettuce, sliced tomato, 1 tbsp
hamburger relish.
Method
Mix all the ingredients together, and form into two patties. Refrigerate one for tomorrow. Broil
hamburger for 4-5 minutes each side (or to taste). Serve in hamburger bun with lettuce, tomato
and 1 tbsp hamburger relish. Serve with: 1 cup mixed salad or vegetables, 1 tbsp fat free
dressing, 1/2 cup non-fat fruit yogurt.
Snacks
Depending on how much weight you have to lose, you may add 50-850 calories in snacks.
For details, see Snacks
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DAY 2
Breakfast
Option 1
Oatmeal with Milk, Walnuts & Raisins (276)
Make up 1 packet instant oatmeal, with 1/2 cup non-fat milk, top with 1/2 ounce (8) walnuts, 1
tbsp raisins.
Option 2
Hash Browns and Scrambled Eggs (290)
McDonalds: 1 portion Hash Browns, Scrambled Eggs (2)
Lunch
Fast-Food Option
McDonald's (360)
Hamburger, 6 oz Orange Juice
Take-to-Work: Microwave Option

Lean Cuisine Herb Chicken & Roasted Potatoes (364)
Microwave 1 pkg Lean Cuisine Herb chicken & Roasted Potatoes (250 calories or choose an
equivalent), add 2 cups mixed salad leaves, 2 tbsp fat-free dressing, 1 serving fruit.
Quick-Cook-Option
Bean Burrito & Salad (384)
Ingredients
1/2 cup low-fat canned refried beans, 2 tbsp salsa, 1 soft flour tortilla (6-8" dia), 1 oz low-fat
shredded cheese.
Method
Place tortilla on a microwave-proof plate. Mix the beans with the salsa and spread over the
tortilla. Sprinkle cheese over and roll up. Cook in the microwave for about 60 seconds. Serve
with: 2 cups mixed salad leaves, 2 tbsp fat-free dressing.
Dinner
Microwave Option
Lean Cuisine Traditional Salisbury Steak (405)
Microwave 1 pkg Lean Cuisine Traditional Salisbury Steak (350 calories or choose an
equivalent), add 1/2 cup fruit juice.
Beans, Tortilla, Salad & Fruit (400)
Ingredients
2/3 cup barbacue baked beans, 1 oz (12) light tortilla chips, 2 tbsp fat-free shredded cheese.
Method
Heat the beans in a non-stick skillet. Remove from heat and top with the tortilla chips. Sprinkle
cheese over and put under pre-heated broiler for about 5 minutes, until cheese melts. Serve
with: 1 cup mixed salad or vegetables,1 tbsp fat free dressing, 1 serving fruit.
Two-Day-Option
Homemade Hamburger, Salad and Fruit (350)
Broil hamburger from yesterday for 4-5 minutes each side (or to taste). Serve in hamburger bun
with lettuce, tomato and 1 tbsp hamburger relish. Serve with: 1 cup mixed salad or vegetables,
1 tbsp fat free dressing, 1 serving fruit.
Snacks
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DAY 3
Breakfast
Option 1
Toast with Peanut Butter, Jelly & Milk (298)
Toast 2 slices whole wheat bread and top with 1 tbsp peanut butter and 2 tsp reduced-sugar
jelly, 1/2 cup non-fat milk.
Option 2
Fruit & Yogurt (295)
1 cup chopped melon, 1 chopped apple and 1 pear, top with 1/2 cup fat-free yogurt, 1 tbsp
chopped nuts.
Lunch
Fast-Food Option
Pizza Hut (360)
One slice Thin 'n' Crispy Cheese, 1 serving Breadsticks, 1 oz Breadstick Dipping Sauce.

Smart Ones - Smartwiches Garden Veggies & Mozzarella (374)
Microwave 1 pkg Smartwiches Garden Veggies & Mozzarella (270 calories or choose an
equivalent), add 2 cups mixed salad leaves, 2 tbsp fat-free dressing, 4 oz mini-yogurt (50
calories).
Quick-Cook-Option
BLT, Yogurt and Fruit (367)
Ingredients
2 slices turkey bacon, lettuce, 1 large tomato, sliced, 1 whole wheat bun, 1 tbsp fat-free mayo.
Method
Broil bacon on both sides. Split bun, top both sides with mayo, pile on the bacon, lettuce and
tomato. Serve with: 1/2 cup fat-free yogurt, 1 serving fruit.
Dinner
Microwave Option
Weight Watchers Smart One's Chicken Carbonara (397)
Microwave 1 pkg Smart One's Chicken Carbonara (300 calories or choose an equivalent), add 2
cups mixed salad leaves, 1 tbsp fat-free dressing, 1 serving fruit.
Salmon Tortilla, Salad & Yogurt (402)
Ingredients
6-8" soft flour tortilla, 2 tbsp fat-free cream cheese, 2 oz can salmon, drained, 2 tbsp corn,
canned or frozen.
Method
Spread the tortilla with cheese. Break up salmon with fork and spread over half the tortilla. Top
with the corn and fold over. Press down well and cook in a non-stick skillet for about 3 minutes
on each side. Serve with: 1 cup mixed salad or vegetables, 1 tbsp fat free dressing, 1 mini lowfat yogurt (45-50 calories).
Two-Day-Option
Chicken Salad & Dinner Roll (361 per serving)
Ingredients
2 x 4 oz skinless chicken breasts, 4 ribs chopped celery, 2 sliced tomato, 1/2 cup grapes, 1 tbsp
raisins, 4 tbsp fat-free mayo, 1 medium (1 1/2 oz each) dinner roll (one serving).
Method
Broil chicken breasts and cut into bite-sized pieces. Combine with the celery, grapes, tomatoes,
raisins and mayo. Put half in a container and refrigerate for next day. Serve other half with
dinner roll.
Snacks
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DAY 4
Breakfast
Option 1
Cereal, Milk, Toast & Jelly (289)
1 oz (2 cups) puffed cereal, 1/2 cup non-fat milk, plus 1 slice whole wheat toast topped with 2
tsp light butter, 2 tsp jelly.
Option 2
Cereal Bar, Milk & Nuts (288)
1 Breakfast/Cereal bar (150 calories), 1/2 cup non-fat milk, 3 Brazil nuts.
Lunch
Fast-Food Option
Au Bon Pain (400)
One serving Garden Vegetable soup, 1 slice Country White Sandwich Loaf, topped with 1 serving
Oriental Chicken Salad Mix.

Ham & Swiss with Crackers, Jell-O Pudding (350)
2 oz lean ham, 1 oz low-fat Swiss cheese, 4 graham crackers, 4 oz pack fat-free Jell-O Pudding
Snack.
Quick-Cook-Option
Scrambled Egg & Ham on Toast & Fruit (400)
Ingredients
2 eggs, 1 tbsp fat-free milk, 1 slice whole wheat bread, 2 oz lean deli ham.
Method
Beat eggs with milk. Cook in non-stick pan until set (or microwave). Toast the bread, top with
the ham and cover with the eggs. Serve with: 2 sliced fresh tomatoes. 1 serving fruit.
Dinner
Fast Food Option
Burger King (390)
BK Broiler Chicken Sandwich w/o Mayo, Diet Drink
Easy Beef Spaghetti & Salad (382)
Ingredients
7.5 oz can spaghetti hoops (Spaghetti-O's) in sauce, 3 oz extra ground beef, 1 cup mixed frozen
vegetables.
Method
Brown the ground beef in a non-stick skillet for 2-3 minutes. Add the vegetables and spaghetti
rings and cook for about 8 minutes. Serve with: 1 cup mixed salad leaves, 1 tbsp fat free
dressing.
Two-Day-Option
Chicken Salad & Dinner Roll (361)
Have the other half of your Chicken Salad from yesterday. Serve with 1 medium (1 1/2 oz each)
dinner roll.
Snacks
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DAY 5
Breakfast
Option 1
Pancakes, Bacon & Berries (290)
3 'light' pancakes (Aunt Jemima/130 calories), topped with 1 tbsp light maple syrup and 2 slices
broiled Canadian bacon, 1/2 cup fat-free milk.
Option 2
Chocolate Milk, Crackers & Cheese (280)
1 cup low-fat chocolate milk (1%/160 calories), 2 graham crackers, 1 low-fat cheese string.
Lunch
Fast-Food Option
Burger King (370)
Bull's-Eye BBQ Deluxe Sandwich, without mayo, 1 serving fruit.

Lean Cuisine Bow Tie Pasta & Chicken (360)
Microwave 1 pkg Lean Cuisine Bow Tie Pasta & Chicken (250 calories or choose an equivalent),
add 1 serving fruit, 4 oz mini-yogurt (50 calories).
Quick-Cook-Option
Tomato Soup with Pasta & Fruit (395)
1 cup fat-free Tomato Soup, 1 cup cooked pasta, 1 oz low-fat shredded cheese.
Method
Put soup in saucepan and heat according to directions on can. Add the cooked pasta and heat
for 2-3 minutes. Put in a soup bowl and top with the shredded cheese. Serve with: 1 serving
fruit.
Dinner
Microwave Option
Lean Cuisine Cafe Classics Teriyaki Chicken (397)
Microwave 1 pkg Lean Cuisine Cafe Classics Teriyaki Chicken (300 calories or choose an
equivalent), add 2 cups mixed salad leaves, 1 tbsp fat-free dressing, 1 serving fruit.
Bacon Cheeseburger (370)
Ingredients
1 frozen vegetarian burger, 2 strips turkey bacon, 1 hamburger roll, 1 oz slice fat-free cheese, 1
tsp mustard, 1 tbsp ketchup, 1/2 cup shredded lettuce, sliced tomato.
Method
Broil burger according to instructions on pack. At the same time, broil the bacon until crisp. Split
roll and put the cooked burger on top, put cheese over and broil for 2-3 minutes until cheese
melts. Top with the bacon, mustard, ketchup, lettuce and tomato.
Two-Day-Option
Turkey, Rice & Fruit (385 per portion)
Ingredients
1 cup chicken broth, 1/2 tsp garlic powder, 1 tsp hot pepper sauce, 1 cup canned chopped
tomatoes 2 ounces uncooked long-grain white rice, 1 cup frozen green peas thawed, 8 oz
skinless, cooked turkey breast, cubed.
Method
Mix broth, garlic powder, hot pepper sauce and tomatoes in a saucepan. Bring to the boil. Stir in
the rice and reduce heat to low. Cover and cook 15 minutes. Stir in peas and turkey. Cover and
cook 5 minutes or until rice is done. Serve half today, and refrigerate half for tomorrow. Serve
with: 1 serving fruit.
Snacks
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DAY 6
Breakfast
Option 1
Strawberry Cool Whip & Muffin (260)
Blend 1/2 cup non-fat frozen strawberry yogurt, 2 tbsp non-fat milk, 1/2 cup fresh/frozen
strawberries, 1 tsp sugar. Serve with 1 small (1 oz) muffin.
Option 2
Donut & Fruit Juice (310)
Dunkin Donuts: 1 Apple 'n Spice Donut, 8 fl oz box fruit juice
Lunch
Fast-Food Option
Deli-Soup & Sandwich (400)
One serving Vegetable Soup, Sandwich made with 2 thin slices whole wheat bread, or 1 thick
slice, 2 oz lean ham, 1 tsp mustard, sliced tomato, cucumber, lettuce and onion, 1 serving fruit.

Chicken & Rice Salad and Fruit (2 servings) (355 per serving)
Broil two 4 oz skinless chicken breasts and cut into bite-size pieces. Mix with 1 cup cooked rice,
1/4 cup canned corn, 1/4 cup frozen green peas, 1/4 cup pineapple chunks. Split into 2
containers. Use half today and refrigerate half for tomorrow. Add 1 serving of fruit each day.
Quick-Cook-Option
Veggie Burger & Salad (374)
Ingredients
1 frozen Vegetarian Burger, 1 hamburger bun, 1 oz low-fat shredded cheese, 1 tbsp relish or
ketchup
Method
Cook burger according to directions on package. Split the bun and lightly toast. Top with cooked
burger, cheese and relish. Serve with: 2 cups salad or vegetables. 2 tbsp fat-free dressing.
Dinner
Microwave Option
Amy's Roasted Vegetable Pizza (364)
Microwave 1 pkg Amy's Roasted Vegetable Pizza (250 calories or choose an equivalent), add 2
cups mixed salad leaves, 2 tbsp fat-free dressing, 1 serving fruit.
Tuna Melts & Salad (384)
Ingredients
3 oz can tuna packed in water, drained. 1/4 cup low-fat cottage cheese, 1 finely chopped green
onion, 2 tbsps low-fat shredded Cheddar cheese, 1 whole wheat English muffin.
Method
Spray a non-stick skillet with cooking spray, add the onion and cook for 2-3 minutes. Add the
tuna, break in small pieces and add the cottage cheese. Heat for about 2 minutes. Split the
muffin and pile tuna mixture on top of both sides. Sprinkle with Cheddar cheese and broil until
cheese melts.
Serve with: 2 cups mixed salad or vegetables, 2 tbsp fat free dressing.
Two-Day-Option
Turkey Hotpot (385)
Reheat other half of yesterday's meal over low heat or microwave. Serve with 1 serving fruit.
Snacks
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DAY 7
Breakfast
Option 1
Fruit Shake & Toast (285)
Combine 1/2 cup fruit juice, 1 cup strawberries, 1/2 cup non-fat milk, 4 ice cubes in blender.
Toast 1 slice whole wheat bread, top with 2 tsp peanut butter.
Option 2
Hash Browns and Sausage Patty (300)
McDonalds: 1 serving Hash Browns, 1 Sausage Patty
Lunch
Fast-Food Option
Subway (350)
6" Veggie Delite Sandwich, 1 serving fruit, 4 oz mini-yogurt (50 calorie).

Weight Watchers Smart Ones Chicken Carbonara (354)
Microwave 1 pkg Smart Ones Chicken Carbonara (300 calories or choose an equivalent), add 2
cups mixed salad leaves, 2 tbsp fat-free dressing.
Quick-Cook-Option
Pasta Marinara & Fruit (400)
Ingredients
2 oz (dry weight) pasta, 1/2 cup Marinara sauce, 1 oz low-fat shredded cheese.
Method
Cook pasta according to directions on package. Meantime, heat the sauce. Drain pasta and
serve topped with sauce. Serve with 1 serving fruit.
Dinner
Fast-Food Option
McDonald's (410)
Hamburger, Garden Salad, 1 pkg Fat-Free Herb Vinaigrette
Chicken, Mushroom & Pepper Pizza & Salad (367)
Ingredients
1 pita bread (6" dia). 1/4 cup tomato sauce. 2 oz canned sliced mushrooms, drained, 2 oz
shredded cooked chicken, 1/2 bell pepper, 1 oz part-skimmed shredded mozzarella.
Method
Heat oven to 350 degrees. Spread pita with tomato sauce and sprinkle with oregano. Drain the
mushrooms, slice bell pepper and place on top of the tomato sauce. Top with shredded chicken.
Sprinkle the cheese over and bake for about 8 minutes, or until the cheese melts. Serve with: 1
cup mixed salad or vegetables, 1 tbsp fat-free dressing.
Two-Day-Option
Mexican Chicken & Salad (400)
Ingredients
2 tsp oil, 4 chicken drumsticks (each 1.5 oz) skin removed, 1 small chopped onion, 1 tsp chili
powder, 1 cup canned chopped tomatoes, 1 tbsp tomato paste, 1/4 cup corn.
Method
Heat oil in non-stick skillet, add drumsticks, brown over medium heat. Remove from pan, set
aside. Add onion to pan, cook 3-4 minutes. Stir in chili powder and cook 1 minute. Add chopped
tomatoes and tomato paste. Put chicken in pan, simmer for 20 minutes. Add corn, heat and
serve half over cooked rice. Refrigerate other half for tomorrow. Serve with 1/2 cup cooked
brown rice.
Snacks
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Anne Collins 2003

Anne Collins 2003
WEEK 2
DAY 8
Breakfast
Option 1
Cereal, Seeds & Banana (290)
1 cup any dry cereal (like Special K/Cornflakes), 1/2 cup non-fat milk, 1 tbsp flax seeds, 1
banana.
Option 2
Fruit & Nuts (290)
Mix 1 chopped kiwifruit, 1 small banana, 1 cup berries, top with 1/2 cup non-fat yogurt and
sprinkle with 1 tbps chopped nuts.
Lunch
Fast-Food Option
McDonald's (350)
Grilled Chicken Caesar Salad, 1 pkg Croutons, 1 pkg fat-free Herb Vinaigrette, 8 fl oz carton lowfat milk, 1 serving fruit.

Healthy Choice Herb Breaded Pork Patty (382)
Microwave 1 pkg Healthy Choice Herb Breaded Pork Patty (300 calories or choose an equivalent),
add 2 cup mixed salad leaves, 1 tbsp fat-free dressing, 1/2 cup vegetable juice.
Quick-Cook-Option
Tuna Pita & Milk (377)
Ingredients:
1 whole wheat 6" pita, 3 oz water-packed tuna, drained, 1 tbsp fat-free mayo, 1 oz shredded lowfat cheese, 1 cup shredded lettuce, 1 tomato, sliced.
Method:
Mix together the turkey, cheese, lettuce and tomato with the mayo. Warm pita, split and pack
with the mixture. Serve with: 1/2 cup fat-free milk.
Dinner
Microwave Option
Lean Cuisine Fiesta Grilled Chicken (385)
Microwave 1 pkg Lean Cuisine Fiesta Grilled Chicken (250 calories or choose an equivalent), 1
serving fruit, 1/2 cup fat-free yogurt.
Reuben Sandwich & Yogurt (395)
Ingredients:
2 thin slices rye bread, 2 tsp mustard, 2 tbsp fat-free mayo, 3 tbsp canned sauerkraut, drained,
2 oz deli sliced turkey breast, 1 oz slice reduced-fat Swiss cheese.
Method:
Spread the bread with mustard and mayo. Top 1 slice of bread with the turkey, sauerkraut and
cheese and cover with the other slice. Bake in oven preheated to 400 for about 5 minutes. Serve
with: 1 mini non-fat yogurt.
Two-Day-Option
Mexican Chicken & Rice (400)
Reheat remaining half of yesterday's meal over low heat or microwave. Serve with 1/2 cup
cooked brown rice.
Snacks
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DAY 9
Breakfast
Option 1
Muffin, Milk & Fruit (282)
2 oz muffin, 1 tsp low-fat margarine or butter, 1/2 cup non-fat milk, 1 piece fresh fruit.
Option 2
Breakfast Bar, Milk & Fruit (300)
1 Breakfast Bar (150 calories), 1 cup fat-free milk, 1 serving fruit.
Lunch
Fast-Food Option
Pizza Hut (350)
1 serving Mild Wings (5), 1 container Marinara Sauce, One Square The Edge Chicken Supreme.

Crunchy Yoghurt & Fruit (373)
Mix together 2 tbsp crunchy cereal like granola or grapenuts,1 tbsp sunflower seeds, 4 chopped
dried apricots, 1 tbsp raisins. Put mix in container/plastic bag. Take to work with an 8 oz tub
plain yogurt. Mix in to yogurt just before eating. Eat with 1 serving fresh fruit.
Quick-Cook-Option
Baked Potato, Salad & Frozen Yogurt (397)
Ingredients:
Large 10 oz baking potato, 2 tbsp low-fat or light sour cream.
Method:
Microwave potato for about 10 minutes. Split down centre and top with sour cream. Serve with:
1 cup mixed salad or vegetables, 1 tbsp fat-free dressing, 1/2 cup frozen yogurt.
Dinner
Microwave Option
Weight Watchers Smart One's Angel Hair Pasta (385)
Microwave 1 pkg Smart One's Angel Hair Pasta (250 calories or choose an equivalent), add 2
graham crackers, 2 tbsp fat-free cream cheese, 1/2 cup fat-free milk.
Chicken Tortilla (400)
Ingredients:
4 oz can (1/2 cup) refried beans, 2 oz sliced, cooked chicken, 6-8" corn tortilla, 2 tbsp chunky
salsa, 2 tbsp shredded low-fat cheese, 1/2 cup shredded lettuce & sliced green onion.
Method:
Preheat oven to 400. Put tortilla on a baking sheet and coat with cooking spray. Bake for 8
minutes. Mix the beans, chicken and salsa together and microwave for 2-3 minutes. Spread
mixture over the tortilla and top with lettuce and onion.
Two-Day-Option
Pasta & Shrimp Ragu & Salad (392)
Ingredients:
2 cups mixed frozen vegetables, 1 cup tomato sauce, 2 tsp olive oil, dash of hot sauce, 8 oz
canned shrimp, drained, 1 tbsp Parmesan cheese.
Method:
Heat the oil in a pan over medium heat and cook the vegetables for 2-3 minutes. Add tomato
sauce, hot sauce, cover and cook over low heat for about 5 minutes. Add the drained shrimp and
continue to cook for 5 minutes. Meantime, cook pasta, drain and set aside. Serve half the sauce
over the pasta and sprinkle with Parmesan. Refrigerate other half of sauce for tomorrow. Serve
with: 1 oz (dry weight) pasta, 1 cup mixed salad, 1 tbsp fat free dressing.
Snacks
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DAY 10
Breakfast
Option 1
Cheesy English Muffin & Milk (300)
Split 1 English muffin, top with 1 oz shredded low-fat cheese and place under hot broiler until
cheese melts, serve with 1 cup non-fat milk.
Option 2
English Muffin & Sausage Patty (310)
McDonalds: 1 English Muffin and 1 Sausage Patty.
Lunch
Fast-Food Option
Au Bon Pain (340)
One serving Chicken Stew, 1 slice Country White Sandwich Loaf.

Lean Cuisine Baked Fish (382)
Microwave 1 pkg Lean Cuisine Baked Fish (300 calories or choose an equivalent), add 1 cup
mixed salad leaves, 1 tbsp fat-free dressing, 1/2 cup fruit juice.
Quick-Cook-Option
Stir-Fried Chicken & Crackers & Milk (382)
Ingredients:
5 oz skinless, boneless chicken breast, 2 cups mixed frozen vegetables, 1 tsp oil, 2 tbsp soy
sauce, 1 clove minced garlic.
Method:
Thinly slice the chicken. Heat oil in a non-stick skillet, and cook the garlic for 1 minute. Add the
soy sauce and chicken and cook for 3-4 minutes. Add the vegetables and cook for a further 3-4
minutes. Serve with: 2 graham crackers & 1/2 cup fat-free milk.
Dinner
Fast Food Option
Pizza Hut (400)
Two slices Thin 'n' Crispy Chicken Supreme Pizza
Chili Bean Mix (381)
Ingredients:
7.5 oz can chili beans, 1/2 cup canned tomatoes, 1/4 cup canned or frozen corn, 1 tsp hot sauce
(or to taste), 3 tbsp (dry weight) quick cook rice.
Method:
Cook rice according to directions on package. Put the remaining ingredients in a non-stick skillet.
Add 2 tbsp water and heat for 10 minutes. Add the cooked rice to the pan, mix gently and serve.
Two-Day-Option
Pasta & Shrimp Ragu & Salad (392)
Freshly cook 1 oz (dry weight) pasta (like shells/tubes/twists), reheat sauce and serve over
pasta. Top with 1 tsp Parmesan cheese. Serve with: 1 cup mixed salad or vegetables, 1 tbsp fat
free dressing.
Snacks
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DAY 11
Breakfast
Option 1
Waffle, Syrup & Fruit (270)
2 frozen low-fat waffles (Aunt Jemima or Eggo), 1 tbsp light syrup, 1/2 cup berries.
Option 2
Smartwich & Milk (305)
1 Smart Ones Ham and Cheddar Smartwich (260 calories), 1/2 cup fat-free milk.
Lunch
Fast-Food Option
Wendy's (410)
Grilled Chicken Sandwich, 1 serving Garden Salad (w/o dressing).

Lean Cuisine Chicken Fettuccini (359)
Microwave 1 pkg Lean Cuisine Chicken Fettuccini (250 calories or choose an equivalent), add 2
cups mixed salad greens, 2 tbsp fat-free dressing, 4 oz Fruit Cup (like Del Monte)
Quick-Cook-Option
Fish Stix, Vegetables, Yogurt & Fruit (396)
Ingredients:
6 (3 oz) frozen fish stix, 2 cups frozen vegetables, 1 tbsp ketchup.
Method:
Cook fish stix according to directions on package. Microwave vegetables. Serve with: 1/2 cup fatfree yogurt, 3 dried apricots.
Dinner
Microwave Option
Healthy Choice Beef Stroganoff (402 calories)
Microwave 1 pkg Healthy Choice Beef Stroganoff (300 calories or choose an equivalent), add 1
cup mixed salad leaves, 1 tbsp fat-free dressing, 1/2 cup non-fat yogurt.
Steak & Vegetables & Crackers (390)
Ingredients:
5 oz lean only tenderloin steak, 7.5 oz can mushrooms, 2 cups frozen broccoli florets.
Method:
Broil, barbacue or pan-fry steak to taste. About 4 minutes on each side is medium-cooked. Heat
vegetables in pan or microwave. Serve with: 2 graham crackers.
Two-Day-Option
Beef & Veggie Curry & Rice (392)
Ingredients:
6 oz lean beef, 2 tsp oil, 1 large onion, 1 tbsp curry powder, 14 oz can chopped tomatoes, 2 cups
frozen mixed vegetables, 1/2 cup beef broth.
Method:
Thinly slice the meat and cut the onion in thin slices. Heat the oil in a non-stick pan and cook the
onion for 2 minutes. Add meat, sprinkle with curry powder and cook for 5 minutes. Add tomatoes
with their juice, and the broth. Cook over low heat for 25-30 minutes. Add frozen vegetables and
cook for 5 minutes. Serve half the curry over cooked rice. Refrigerate other half for tomorrow.
Serve with: 1/2 cup cooked (3 tbsp uncooked) rice.
Snacks
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DAY 12
Breakfast
Option 1
Cinnamon Bread & Yogurt (255)
2 slices toasted cinnamon raisin bread, topped with 2 tsp jelly, 1/2 cup non-fat yogurt.
Option 2
Cereal Bar, Fruit Cup and Milk (295)
Breakfast Bar (150), 4 oz juice-packed fruit cup, 1 cup non-fat milk.
Lunch
Fast-Food Option
Burger King (350)
Chicken Tenders Sandwich, w/o mayo, 1 serving fruit.

Soup, Crackers & Fruit & Nuts (387)
10 3/4 oz can Campbell's Healthy Request (Blue Label) Soup, any variety, 1 packet soup
crackers, 1 banana chopped, 6 dried apricots, small handful almonds (1/2 oz). Heat soup in
microwave. Serve with the crackers and follow with fruit and nuts.
Quick-Cook-Option
Speedy Pizza, Salad & Fruit Juice (381)
Ingredients:
1 whole wheat pita 6" dia, 1 tbsp tomato paste, 1 large tomato, 1/2 red bell pepper, 1 green
onion, all thinly sliced, 1 1/2 ounces shredded low-fat cheese.
Method:
Spread pita with tomato paste. Top with the tomatoes, pepper, onion and cover with cheese.
Place under preheated broiler and cook until the cheese melts. Serve with: 1 cup salad or
vegetables, 1 tbsp fat-free dressing, 1/2 cup fruit juice.
Dinner
Microwave Option
Amy's Vegetable Lasagna (387)
Microwave 1 pkg Amy's Vegetable Lasagna (300 calories or choose an equivalent), add 1 cup
mixed salad leaves, 1 tbsp fat-free dressing, 1 serving fruit.
Chicken Breast, Vegetables & Fruit (384)
Ingredients:
6 oz skinless chicken breast, 2 tbsp soy sauce, 1 tsp oil, 2 cups frozen mixed vegetables.
Method:
Cut a couple of slits in the chicken breasts. Heat oil and soy sauce in skillet and cook chicken on
both sides for about 5-6 minutes. Heat vegetables in pan or microwave. Serve with: 1 serving
fruit.
Two-Day-Option
Beef & Veggie Curry & Rice (392)
Freshly cook 1/2 cup cooked (3 tbsp uncooked) rice. Reheat curry and serve over rice.
Snacks
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DAY 13
Breakfast
Option 1
Cream of Wheat, Raisins & Yogurt (270)
1 package Cream of Wheat, topped with 1 tbsp raisins & sprinkle of cinnamon, 1/2 cup fat-free
yogurt.
Option 2
Fruit Cup and Oatmeal Cookie
Subway: Fruizle Express, Oatmeal Raisin Cookie
Lunch
Fast-Food Option
Arby's (340)
Arby's Melt with Cheese.

Weight Watchers Smart One's Fire-Grilled Chicken & Veg (394)
Microwave 1 pkg Smart One's Fire-Grilled Chicken and Vegetables (280 calories or choose an
equivalent), add 2 cup mixed salad leaves, 2 tbsp fat-free dressing, 1 serving fruit.
Quick-Cook-Option
Chicken Fingers in Bun & Salad (351)
Ingredients:
4 oz skinless, boneless chicken breast, garlic powder or paprika, 1 tsp oil, whole wheat bun, 1
tbsp ketchup.
Method:
Cut chicken into thin strips. Season with garlic powder (or paprika). Heat oil in non-stick skillet
and quickly cook chicken strips for 3-4 minutes. Split bun, spread sauce or ketchup over and fill
with chicken. Serve with: 2 cups salad or vegetables, 2 tbsp fat-free dressing.
Dinner
Fast-Food Option
McDonald's (395)
Chef Salad, 1 pkg Fat-Free Vinaigrette, Small Fries
Pork Stir-fry, Rice & Fruit Cocktail (385)
Ingredients:
5 oz pork tenderloin, 2 tbsp teriyaki (or soy) sauce, 1 cup frozen mixed vegetables.
Method:
Cook rice according to directions on package. Thinly slice pork. Heat non-stick skillet, add sauce
and pork. Cook for 3-4 minutes. Add the vegetables and cook for 2-3 minutes. Serve over rice.
Serve with: 3 tbsp (dry weight) quick cook rice, 1/2 cup fruit cocktail (water or juice-packed).
Two-Day-Option
Sweet & Sour Chicken & Rice (400)
Ingredients:
2 x 5 oz boneless skinless chicken breasts, 2 tsp oil, 1 cup chicken broth, 1 cup sliced
mushrooms, 1 cup sliced bell pepper, 1/2 cup canned pineapple chunks, drained, 1/4 cup fatfree Sweet & Sour sauce.
Method:
Pre-heat oven to 375. Cut chicken in strips. Heat oil in skillet, add chicken, brown 3 mins. Add
remaining ingredients, cover, simmer for about 20 mins. Serve half over rice. Refrigerate other
half for tomorrow. Serve with: 1/2 cup cooked (3 tbsp dry) brown rice.
Snacks
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DAY 14
Breakfast
Option 1
Bagel, Cream Cheese & Apricots (288)
1 small (2 oz) bagel, topped with 1 tbsp light cream cheese mixed with 4 chopped dried apricots,
1/2 cup non-fat milk.
Option 2
Pop-Tart & Milk (265)
1 toasted Pop Tart, 1 cup fat-free milk.
Lunch
Fast-Food Option
Subway (374)
6" Roast Beef Sandwich with 2 half-circles Provolone, 1 serving fruit.

Lean Cuisine Deluxe Cheddar Potato (360)
Microwave 1 pkg Lean Cuisine Deluxe Cheddar Potato (250 calories or choose an equivalent),
add 1 cup vegetable juice, 1 serving fruit.
Quick-Cook-Option
Turkey Pita & Milk (357)
Ingredients:
1 whole wheat 6" pita, 2 oz deli turkey breast, diced, 1 tbsp fat-free mayo, 1 oz shredded low-fat
cheese, 1 cup shredded lettuce, 1 tomato, sliced.
Method:
Mix together the turkey, cheese, lettuce and tomato with the mayo. Warm pita, split and pack
with the mixture. Serve with: 1/2 cup fat-free milk.
Dinner
Microwave Option
Weight Watchers Smart One's Fajita Chicken Supreme (370)
Microwave 1 pkg Smart One's Fajita Chicken Supreme (280 calories or choose an equivalent), 2
graham crackers, 2 tbsp fat-free cream cheese.
Turkey Hotpot (395)
Ingredients:
2 x 2 oz turkey franks (110 calories each) or turkey sausages, 1/2 cup canned tomatoes, 7.5 oz
can sliced new potatoes.
Method:
Cut franks/sausages into bite-sized pieces pieces. Put in a non-stick pan with the tomatoes and
drained sliced potatoes. Heat through for about 10 minutes.
Two-Day-Option
Sweet & Sour Chicken & Rice (400)
Freshly cook 3 tbsp rice (or alternatively serve with 1 1/2 ounce dinner roll). Reheat chicken dish
over low heat, or microwave.
Snacks
Go to Members Area
Anne Collins 2003

Anne Collins 2003
WEEK 3
DAY 15
Breakfast
Option 1
Veggie Egg Scramble, Yogurt & Fruit Juice (270)
Cook 1 chopped tomato and 2 sliced mushrooms in a non-stick pan using 1 tsp oil. Add 1/2 cup
egg substitute (like Eggbeaters), stir and cook for 2-3 minutes. Mix up ingredients, cook for
about 2 minutes. Serve with 1 slice whole wheat toast and 1/2 cup fruit juice.
Option 2
Donut and Fruit Juice (310)
Dunkin Donuts: Sugar Raised Donut, 10 fl oz bottle fruit juice.
Lunch
Fast-Food Option
McDonald's (400)
Chicken McGrill (no mayo), 1 serving fruit.

Quick Pizza & Fruit Juice (380)
Split 1 regular hamburger bun in half. Spread 1 tbsp pasta or pizza sauce on each half. Top each
with 2 tbsp shredded low-fat cheese, 1 chopped canned pineapple ring, sliced red or green
pepper, red onion (or any veggies) and broil until the cheese melts. Allow to cool and reheat in
microwave next day. Serve with 8 fl oz carton/bottle Orange Juice.
Quick-Cook-Option
Egg Salad Roll (386)
Ingredients:
2 eggs, 2 salad onions, thinly sliced, 1 medium fresh tomato, diced, 2 tbsp fat-free mayo, 1
whole wheat bun.
Method:
Hard boil eggs. Allow to cool, then chop and mix with onion, tomato and mayo. Split bun and
pack with egg filling.
Serve with: 1 cup salad or vegetables, 1 tbsp fat-free dressing.
Dinner
Microwave Option
Lean Cuisine Meatloaf & Whipped Potatoes (362)
Microwave 1 pkg Lean Cuisine Meatloaf & Whipped Potatoes (260 calories or choose an
equivalent), add 1 cup mixed salad leaves, 1 tbsp fat-free dressing, 1/2 cup fat-free yogurt.
Egg & Turkey Tortilla & Salad (397)
Ingredients:
2 strips turkey bacon, 2 eggs, half a 7.5 oz can sliced new potatoes, drained, 1 sliced green
onion, black pepper.
Method:
Cut the bacon into bite-size pieces. Coat non-stick skillet with cooking spray. Cook bacon for 2-3
minutes. Cook onion until soft. Add sliced potatoes and heat for 3-4 minutes, turning once. Beat
the eggs, add the pepper, and pour over bacon and potato mixture. Cook until set. Serve with:
1 cup salad or vegetables, 1 tbsp fat-free dressing.
Two-Day-Option
Chili Beef, Rice & Salad (409)
Ingredients:
4 oz ground extra-lean beef, 2 tsp oil, 2 tbsp chili sauce (or to taste), 14 oz can chopped
tomatoes, 1 cup chopped canned mushrooms, 1/2 cup canned kidney beans, drained, 1 clove
garlic, minced.
Method:
Heat non-stick pan, add oil and garlic and cook for 1 minute. Add the ground beef and chili
sauce cook for 5 minutes. Add tomatoes, mushrooms and kidney beans, cook over low heat for
20 mins. Serve half the chili over rice. Refrigerate other half for tomorrow. Serve with: 1/2 cup
cooked (3 tbsp uncooked) brown rice, 1 cup salad or vegetables, 1 tbsp fat-free dressing.
Snacks
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DAY 16
Breakfast
Option 1
Cereal, Nuts & Fruit (300)
2 whole wheat biscuits, 1/2 cup non-fat milk, 1 tbsp chopped nuts, 1 apple.
Option 2
Fruit & Yogurt (290)
3 pieces fresh fruit, 1/2 cup non-fat yogurt.
Lunch
Fast-Food Option
Pizza Hut (360)
One slice Thin 'n' Crispy Chicken Supreme, 1 serving fruit, 4 oz mini-yogurt (50 calorie).

Lean Cuisine Pepperoni French Bread Pizza (377)
Microwave 1 pkg Lean Cuisine Pepperoni French Bread Pizza (300 calories or choose an
equivalent), add 1 cup mixed salad leaves, 1 tbsp fat-free dressing, 1 mini-yogurt (50 calories).
Quick-Cook-Option
Broiled Salmon, Salad, Yogurt & Fruit (389)
Ingredients:
4 oz salmon filet, 1 tbsp lemon juice, black pepper.
Method:
Sprinkle lemon juice and pepper over salmon. Broil for 3-4 minutes on each side. Serve with: 2
cups salad or vegetables, 2 tbsp fat-free dressing, 1/2 cup fat-free yogurt, 1 serving fruit.
Dinner
Fast-Food Option
McDonald's (420)
BBQ Chicken Sandwich, 6 fl oz Orange Juice
Baked Pork Chop & Sweet Potato (370)
Ingredients:
5 oz boneless, lean loin pork chop, 1/2 tsp honey mustard, 1/2 cup canned sweet potato, 1 cup
canned or frozen vegetables.
Method:
Preheat oven to 425 degrees. Smear mustard over chop. Place, mustard side up, on a non-stick
baking tray and cook for about 10 minutes. Heat sweet potato and vegetables according to
directions on can.
Two-Day-Option
Chili Beef & Baked Potato (or Rice) & Salad (409)
Microwave 6 oz potato. Heat Chili Beef over low heat or microwave. Split baked potato and top
with beef. Or, serve with 1/2 cup cooked rice. Serve with: 1 cup salad or vegetables, 1 tbsp fatfree dressing.
Snacks
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DAY 17
Breakfast
Option 1
Eggs on Toast (242)
1 slice whole wheat toast, top with 1 tbsp fat-free mayo, 2 sliced hard cooked eggs.
Option 2
Ham and Egg Sandwich (290)
Subway: Ham and Egg Breakfast Sandwich.
Lunch
Fast-Food Option
Au Bon Pain (370)
One serving Chicken Noodle soup, 1 portion Chicken Breast, 1 slice Baguette.

Turkey & Swiss with Crackers, Fruit & Yogurt (395)
3 slices (3 oz total) turkey, 1 oz low-fat Swiss cheese, 3 graham crackers, 1 serving fruit, 4 oz
mini-yogurt (50 calories).
Quick-Cook-Option
Waldorf Salad, Crackers & Milk (367)
Ingredients:
1/2 small crunchy lettuce, 2 sticks celery, 1 small apple, 1/4 cup grapes, 1 tbsp chopped
walnuts 1 tbsp fat-free mayo, 2 oz shredded low-fat cheese.
Method:
Shred the lettuce, cut celery and apple into thin slices. Mix the celery, apple, grapes and nuts
with the mayo. Put the lettuce in a bowl, sprinkle cheese over and top with mayo mixture. Serve
with: 2 graham crackers (2.5"), 1/2 cup fat-free milk
Dinner
Microwave Option
Bird's Eye Chicken Voila! Garlic Chicken (365)
Microwave 1 pkg Bird's Eye Chicken Voila! Garlic Chicken (250 calories or choose an equivalent),
1/2 cup fruit juice, 2 graham crackers.
Broiled Salmon & Vegetables (372)
Ingredients:
6 oz salmon steak, 1 tbsp fat-free mayo, 2 cups canned, fresh or frozen vegetables.
Method:
Broil salmon for 5 mins on each side. Steam/microwave vegetables. Top the salmon with the
mayo.
Two-Day-Option
Chicken Stew & Yogurt (400)
Ingredients:
2 x 4 oz boneless & skinless chicken breasts. 1 clove garlic, minced, 2 carrots, 1 small onion, 2
medium (9 oz total) potatoes, 2 tsp olive oil, 1 tsp Italian seasoning, 2 cups chicken broth.
Method:
Cut the chicken into bite size pieces. Scrub the potatoes and carrots and cut into bite size
pieces. Slice the onion. Heat oil in a saucepan over medium heat. Add the garlic and cook for 2
minutes. Add the remaining ingredients. Bring to boiling, reduce heat and simmer for about 20
minutes. Serve half today, and refrigerate other half for tomorrow. Serve with: 1/2 cup yogurt.
Snacks
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DAY 18
Breakfast
Option 1
Cinnamon Apple Toast & Milk (297)
Split 1 English Muffin and toast. Top with 1 thinly sliced apple, sprinkle with 2 tsp brown sugar
and a little cinnamon. Heat under broiler until sugar melts and apple is soft. Serve with 1/2 cup
non-fat milk.
Option 2
Cereal Bar, Fruit Cup & Milk (295)
Breakfast Bar (150), 4 oz juice-packed fruit cup, 1 cup non-fat milk.
Lunch
Fast-Food Option
Burger King (370)
Whooper JR Sandwich w/o mayo.

Weight Watchers Smart One's Penne Pollo (377)
Microwave 1 pkg Smart One's Penne Pollo (290 calories or choose an equivalent), add 1 cup
Quick-Cook-Option
Curried Chicken Pita & Salad (396)
Ingredients:
4 oz cooked skinless chicken breast, chopped, 1/2 red onion, chopped, 1 rib celery, chopped, 2
tbsp fat-free mayo, pinch curry powder, 1/2 cup grapes, 6" whole wheat pita or whole wheat
bun.
Method:
Mix together the mayonnaise and curry powder. Put the chicken, onion and celery into a bowl
and stir in the mayo mixture. Stir in the grapes. Heat and split pita bread (or bun) and fill with
the chicken mixture. Serve with: 1 cup salad or vegetables, 1 tbsp fat-free dressing.
Dinner
Fast Food Option
Pizza Hut (400)
Two slices Thin 'n' Crispy Cheese Pizza
Spaghetti Omelet & Salad (394)
Ingredients:
2 eggs, 1 tbsp fat-free milk, 7.5 oz can spaghetti hoops (Spaghetti-O's) in sauce, 1/4 tsp any
dried herb, 2 tbsp fat-free shredded cheese.
Method:
Beat the eggs and add the milk and herbs. Mix in the spaghetti hoops. Pour mixture into a nonstick skillet and cook over a medium heat for 4-5 minutes. Sprinkle with cheese and finish off
under pre-heated broiler. Serve with: 2 cups salad or vegetables, 2 tbsp fat-free dressing.
Two-Day-Option
Chicken Stew & Fruit (390)
Reheat other half of yesterday's Chicken Stew over low heat or microwave. Serve with: 1
serving fresh fruit.
Snacks
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DAY 19
Breakfast
Option 1
Pancakes, Fruit Cocktail, Syrup and Milk (300)
Heat 3 frozen, low-fat pancakes (Aunt Jemima) according to directions of pack, top with 1/2 cup
fruit cocktail (drained) and 1 tbsp light syrup. Serve with 1 cup non-fat milk.
Option 2
Biscuit & Juice (320)
McDonalds: Plain Breakfast Biscuit, Sml orange juice.
Lunch
Fast-Food Option
Wendy's (370)
Chicken BLT Salad, 1 serving fruit.

Healthy Choice Lasagne Bake (367)
Microwave 1 pkg Healthy Choice Lasagne Bake (280 calories or choose an equivalent), add 1
cup mixed salad leaves, 1 tbsp fat-free dressing, 1 serving fruit.
Quick-Cook-Option
Ham & Egg Wheat Bun, Salad & Yogurt (399)
Ingredients:
1 oz sliced deli ham, 1 hard-cooked egg, sliced, 1 tbsp relish, 1 large tomato, sliced1 wheat bun.
Method:
Split the bun and spread the relish onto both sides. Top with the ham and arrange the sliced egg
and tomato on top. Serve with: 2 cups salad or vegetables, 2 tbsp dressing, 1/2 cup fat-free
yogurt.
Dinner
Microwave Option
Lean Cuisine Chicken Alfredo (387)
Microwave 1 pkg Lean Cuisine Chicken Alfredo (300 calories or choose an equivalent), add 1 cup
Quesadillas (400)
Ingredients:
8" soft flour tortilla, 1 oz shredded low-fat cheese, 3 oz cooked, diced chicken, 1/2 cup canned
spinach, drained, 1 tbsp fat-free sour cream, 2 tbsp salsa.
Method:
Preheat oven to 350. Spread the chicken on top of the tortilla, cover with spinach and sprinkle
cheese over, and fold. Place on a flat baking sheet and bake in hot oven for 10 mins. Serve
topped with sour cream and salsa.
Two-Day-Option
Turkey Frank & Bean Casserole & Salad (400)
Ingredients:
4 turkey franks (2 oz each), 14 oz can beans in tomato, 1 tsp mustard, 2 tbsp breadcrumbs, 1
tbsp grated low-fat cheese.
Method:
Heat oven to 425 degrees. Cook franks and cut into pieces. Put in ovenproof dish, add beans
and mustard, mix well. Combine breadcrumbs with cheese and sprinkle over beans and frank
mixture. Bake for 15 minutes. Refrigerate half for tomorrow. Serve with: 2 cups salad or
vegetables, 1 tbsp fat-free dressing.
Snacks
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DAY 20
Breakfast
Option 1
Berry Shake & Toast (265)
Blend 1/2 cup non-fat milk, 2 tbsp non-fat yogurt, 1/2 cup frozen berries. Serve with 2 slices
whole wheat toast topped with 2 tsp light butter/margarine.
Option 2
Egg Omlet Sandwich (290)
Whataburger: Egg Omlet Sandwich.
Lunch
Fast-Food Option
Arby's (350)
Arby's Regular Roast Beef Sandwich

Chicken & Cheese Salad, Crackers & Fruit (389)
2 cups salad leaves, top with 6 grape tomatoes, 1 cup mixed sliced red, green or yellow
peppers, 2 sticks chopped celery, 1 small grated carrot, add 1 oz fat-free cheese, 3 oz lean
sliced chicken breast. Serve with 3 graham crackers and 1 serving fruit.
Quick-Cook-Option
Chicken Enchilada (364)
Ingredients:
3 oz deli sliced chicken breast, 8" soft flour tortilla, 2 tbsp salsa, 1 tbsp barbacue sauce, 1 oz
low-fat shredded cheese.
Method:
Preheat oven to 350. Spread tortilla with the salsa, and top with the chicken and barbecue
sauce. Sprinkle cheese over. Bake for 15 minutes.
Dinner
Microwave Option
Weight Watchers Smart One's Golden Baked Garlic Chicken (377)
Microwave 1 pkg Smart One's Golden Baked Garlic Chicken (280 calories or choose an
equivalent), 2 cups salad, 1 tbsp fat-free dressing, 1 serving fruit.
Fajitas & Salad (396)
Ingredients:
8" soft flour tortilla, 3 oz skinless chicken breast, 1/2 cup bell peppers, 1 small onion, 1/2 tsp
chili powder, 1 tsp oil, 1 tbsp fat-free sour cream, 1 tbsp salsa.
Method:
Slice chicken thinly, sprinkle with chili powder. Thinly slice onion and peppers. Heat oil in pan,
cook chicken for 3-4 minutes. Add peppers and onion, cook for 5 minutes. Spoon mixture onto
centre of warm tortilla, top with the sour cream and salsa. Serve with: 2 cups salad and 1 tbsp
fat-free dressing.
Two-Day-Option
Turkey Frank & Bean Casserole & Salad (400)
Reheat casserole in a warm oven or microwave. Serve with: 2 cups salad or vegetables, 1 tbsp
fat-free dressing.
Snacks
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DAY 21
Breakfast
Option 1
Instant Oatmeal, Raisins & Fruit (280)
1 packet microwave oatmeal, top with 1 tbsp raisins, 1/2 cup non-fat milk, 1 banana.
Option 2
Smoothie & Fresh Fruit (290)
11 fl oz can Fruit Smoothie, (Hansens 170 calories or equivalent), 2 servings fresh fruit.
Lunch
Fast-Food Option
Subway (344)
Cold Cut Trio Classic Salad, 1 serving fruit, 4 oz mini-yogurt (50 calories).

Lean Cuisine Santa Fe Style Rice & Beans (377)
Microwave 1 pkg Lean Cuisine Santa Fe Style Rice & Beans (300 calories or choose an
equivalent), add 1 cup mixed salad leaves, 1 tbsp fat-free dressing, 4 oz mini-yogurt (50
calories).
Quick-Cook-Option
Shrimp with Noodles (386)
Ingredients:
2 oz (dry weight) egg noodles, 1 tsp oil, 3 oz canned shrimp, 1/4 cup mushrooms, sliced, 1 tbsp
frozen green peas, 1 tbsp hot sauce.
Method:
Cook noodles according to directions on package. Drain shrimp. Heat the oil in a non-stick
skillet, add mushrooms, peas and chili sauce. Cook for 2-3 minutes. Add the shrimp and cook
for 3-4 minutes. Drain the noodles, toss in the skillet with the shrimp and vegetables. Serve
immediately.
Dinner
Microwave Option
Healthy Choice Spaghetti & Meat Sauce (382)
Microwave 1 pkg Healthy Choice Spaghetti & Meat Sauce (300 calories or choose an equivalent),
1 cup mixed salad leaves, 1 tbsp fat-free dressing, 1/2 cup fruit juice.
Creamy Chicken. Rice & Fruit (375)
Ingredients:
4 oz cooked chicken breast, 1/2 cup low-fat canned mushroom soup, 1/2 cup sliced mushrooms
(canned or fresh).
Method:
Cook rice according to directions of package. Cut chicken in chunks. Put in saucepan with the
soup and mushrooms. Heat through and serve over the rice. Serve with: 3 tbsp (dry weight)
quick cook rice, 1 serving fresh fruit.
Two-Day-Option
Pork with Mushroom Sauce, Rice & Milk (394)
Ingredients:
8 oz lean pork tenderloin, 2 tsp oil, 1/2 cup sliced medium onion, 10 3/4 oz can Campbells
Healthy Request Mushroom Soup, 1 cup sliced mushrooms (fresh or canned), 1 cup sliced bell
peppers.
Method:
Thinly slice the pork. Heat oil in a non-stick skillet. Brown meat on all sides. Add the vegetables
and cook for 3-4 mins. Add the soup with 1/2 can water. Stir, reduce heat and simmer for about
20 minutes. Serve half over rice. Refrigerate other half for tomorrow. Serve with: 1/2 cup
cooked (3 tbsp dry) rice, 1/2 cup fat-free milk.
Snacks
Go to Members Area
Anne Collins 2003

Anne Collins 2003
WEEK 4
DAY 22
Breakfast
Option 1
Strawberry Cool Whip & Muffin (250)
Blend 1/2 cup non-fat frozen strawberry yogurt, 2 tbsp non-fat milk, 1/2 cup fresh/frozen
strawberries, 1 tsp sugar. Serve with 1 small (1 oz) muffin.
Option 2
Ham Sandwich & Fruit Cup (313)
Subway: Deli Ham Sandwich 6", Fruizle Express
Lunch
Fast-Food Option
McDonald's (345)
Garden McSalad Shaker, 1 pkg Fat-free Herb Vinaigrette, Small French Fries.

Stouffer's Beef, Roast Potato & Peppers (387)
Microwave 1 pkg Stouffer's Beef, Roast Potato & Peppers (350 calories or choose an equivalent),
add 2 cups mixed salad leaves, 1 tbsp fat-free dressing.
Quick-Cook-Option
Easy French Toast, Milk & Fruit (385)
Ingredients:
1 egg, 1 oz low-fat shredded cheese, 1 thick slice white bread, 1 green onion, thinly sliced, 1 tsp
oil, dash of hot sauce.
Method:
Beat the egg and mix in the onion, cheese and hot sauce. Press the bread into the mixture and
coat well on both sides until all the mixture is soaked up. Heat the oil in a non-stick skillet. Fry
the bread over medium heat until golden on both sides. Serve with: 1/2 cup fat-free milk and 1
serving fruit.
Dinner
Fast-Food Option
McDonald's (410)
Cheeseburger, 6 fl oz Orange Juice
Cheesy Marinara Pasta & Salad (387)
Ingredients:
1/2 cup Marinara Sauce, 1/4 cup low-fat ricotta cheese, 2 oz (dry weight) pasta.
Method:
Cook pasta according to directions on pack. Put the Marinara sauce in a pan and heat. Add the
cheese and allow it to melt for 3-4 mins. Serve over pasta. Serve with: 1 cup mixed salad
leaves, 1 tbsp fat-free dressing.
Two-Day-Option
Pork with Mushroom Sauce, Rice & Milk (394)
Freshly cook 3 tbsp rice. Reheat Pork and Mushroom sauce. Serve with: 1/2 cup fat-free milk.
Snacks
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DAY 23
Breakfast
Option 1
Scrambled Egg with Cheese on Toast & Fruit Juice (270)
Beat 1 large egg with 1 tbsp fat-free milk and scramble in a non-stick pan or microwave. Serve
on 1 slice whole wheat toast, top with 1 oz low fat shredded cheese. Serve with 1/2 cup fruit
juice.
Option 2
Muffin, Fruit and Milk (265)
1 medium (2 ounce) muffin, 1/2 cup non-fat milk, 1 piece fresh fruit.
Lunch
Fast-Food Option
Pizza Hut (370)
Two Squares The Edge Veggie Lover's, 1 serving Breadsticks with 1 oz Dipping Sauce, 1 serving
fruit.

Tuna & Pasta Salad & Fruit & Nut Mix (389)
Drain 3 oz can water-packed tuna and break into chunks. Mix with 1/2 cup cooked pasta (like
spirals or bows), 1/2 cup mixed frozen vegetables, 3 cherry or grape tomatoes, 2 tbsp fat-free
mayo. Serve with: 1 oz packet Fruit and Nut Mix (like Planters).
Quick-Cook-Option
Broiled Chicken, Salad, Crackers & Cheese (377)
Ingredients:
5 oz boneless, skinless chicken breast, 1 tsp oil.
Method:
Rub the chicken breast with the oil and broil on both sides for 4-5 minutes. Serve with: 2 cups
salad or vegetables, 2 tbsp fat-free dressing, 2 graham crackers, 1 oz low-fat cheese.
Dinner
Microwave Option
Amy's Bean & Rice Burrito (387)
Microwave 1 pkg Amy's Bean & Rice Burrito (250 calories or choose an equivalent), add 1 cup
mixed salad leaves, 1 tbsp fat-free dressing, 1 cup vegetable or tomato juice, 2 graham
crackers.
Sweet 'n' Crunchy Chicken & Rice (368)
Ingredients:
3 ounce skinless, boneless chicken breast, 2 tsp lemon juice, 1 tbsp mixed chopped nuts, 2 tbsp
raisins, 1 cup frozen mixed vegetable, 1/2 cup cooked (3 tbsp uncooked) rice.
Method:
Cut chicken into bite size pieces. Spray non-stick skillet with cooking spray, add chicken and
cook for 3-4 minutes. Add the vegetables and cook for 2-3 minutes. Add the cooked rice, nuts,
lemon juice and raisins, stir well, heat for about 2 minutes.
Two-Day-Option
One-Pot-Chicken & Yogurt (400)
Ingredients:
2 x 4 oz skinless, boneless chicken breasts, 2 large carrots, scrubbed and sliced, 1 large onion
sliced, 2 large potatoes (total 8-10 oz) scrubbed, cut into quarters, 1 cup chicken broth (use
canned broth or water), 1/2 cup frozen peas, 1 cup frozen broccoli.
Method:
Put whole chicken breasts in saucepan with sliced carrots, onions, and potatoes. Add the broth
and top up with water if necessary to cover everything. Cover and cook for 20 minutes. Remove
lid, add the peas and broccoli. Cook for 5 minutes. Serve half today and refrigerate other half for
tomorrow. Serve with: 1/2 cup fat-free fruit yogurt.
Snacks
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DAY 24
Breakfast
Option 1
Toast with Peanut Butter, Jelly & Milk (290)
Toast 2 slices whole wheat bread, top with 1 tbsp peanut butter and 2 tsp reduced-sugar jelly.
Serve with 1/2 cup non-fat milk.
Option 2
Banana, Nuts & Milk (305)
1 banana, 1 oz nuts of your choice, 1/2 cup non-fat milk.
Lunch
Fast-Food Option
Au Bon Pain (400)
One slice Tomato Herb Loaf, topped with 1 portion Provolone, 1 portion chicken breast.

Lean Cuisine Spaghetti with Meatballs (380)
Microwave 1 pkg Lean Cuisine Spaghetti with Meatballs (270 calories or choose an equivalent), 1
cup vegetable juice, 1 serving fruit.
Quick-Cook-Option
Vegetable Fajitas (364)
Ingredients:
1/2 cup canned navy, pinto or lima beans, 1 cup mixed frozen vegetables, 1 tsp olive oil, 1/2 tsp
curry powder, 6-8" soft-flour tortilla, 2 tbsp salsa.
Method:
Drain and rinse the beans. Heat oil in a skillet and add the vegetables. Stir-fry 2-3 minutes. Add
the curry powder and beans and cook for 2 minutes. Stir in the salsa and continue cooking for 1
minute. Place mixture on the center of the tortilla, roll up and microwave 40-45 seconds.
Dinner
Microwave Option
Healthy Choice Sesame Chicken (367)
Microwave Healthy Choice Sesame Chicken (250 calories or choose an equivalent), add 1 cup
mixed salad leaves, 1 tbsp fat-free dressing, 2 graham crackers, 2 tbsp fat-free cream cheese.
Crispy Fish, Salad & Dinner Roll (387)
Ingredients:
6 oz cod or whiting fillet, 1 beaten egg white, pinch garlic powder, 2 tbsp breadcrumbs.
Method:
Mix together the breadcrumbs, chili powder and garlic powder. Defrost fish if frozen. Dip in the
beaten egg and coat with breadcrumbs. Place on a non-stick cooking sheet and bake in oven
preheated to 450 degrees for 8-10 minutes. Serve with: 1 small (1 1/2 ounce) dinner roll, 2 cups
salad or vegetables, 1 tbsp fat-free dressing,
Two-Day-Option
One-Pot-Chicken & Fruit (400)
Reheat Chicken dish from yesterday. Serve with: 1 serving fruit.
Snacks
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DAY 25
Breakfast
Option 1
Bacon, Egg, Toast & Milk (285)
Broil 2 slices Canadian bacon. Beat 1 egg with 1 tbsp milk and scramble in microwave. Serve the
bacon and egg on 1 slice whole wheat toast, 1/2 cup fat-free milk.
Option 2
Western Egg Sandwich (285)
Subway: Western Egg Breakfast Sandwich.
Lunch
Fast-Food Option
Wendy's (350)
Jr. Cheeseburger Deluxe.

Ham & Swiss with Crackers, Fruit & Yogurt (355)
1 oz lean ham, 1 oz low-fat Swiss cheese, 4 graham crackers, 1 serving fruit, 4 oz mini-yogurt
(50 calories).
Quick-Cook-Option
French Bread Pizza, Salad & Fruit (390)
Ingredients:
2 slices (1 oz each) French Bread, 2 tbsp tomato paste, 1/2 cup mushrooms, sliced, 1/2 cup red
bell pepper, thinly sliced, 1 oz part-skimmed mozzarella cheese.
Method:
Cover both slices of bread with the tomato paste. Top with the mushrooms, pepper and cheese.
Place under preheated broiler and cook until the cheese melts. Serve with: 2 cups salad or
vegetables, 2 tbsp fat-free dressing, 1 serving fruit.
Dinner
Microwave Option
Lean Cuisine Cheese Cannelloni (392)
Microwave 1 pkg Lean Cuisine Cheese Cannelloni (250 calories or choose an equivalent), add 1
cup mixed salad leaves, 1 tbsp fat-free dressing, 1/2 cup fruit juice, 2 graham crackers.
Ham, Mushroom & Pepper Pizza & Salad (396)
Ingredients:
1 pita bread (6" dia), 1/4 cup tomato sauce, 2 oz canned sliced mushrooms, 2 oz deli ham,
diced, 1/2 bell pepper, 1/2 tsp Italian seasoning, 1 oz part-skimmed shredded mozzarella.
Method:
Heat oven to 350 degrees. Spread pita with tomato sauce and sprinkle with seasoning. Drain the
mushrooms, slice bell pepper and place on top of the tomato sauce. Top with the ham. Sprinkle
cheese over and bake for about 7-8 minutes, or until the cheese melts. Serve with: 2 cup salad,
2 tbsp fat-free dressing.
Two-Day-Option
Spaghetti Bolognaise (417)
Ingredients:
4 oz very lean ground beef, 2 tsp oil, 1 cup Tomato & Basil Pasta Sauce, 1/2 cup diced peppers,
1/2 cup diced mushrooms (use canned), 1.5oz (uncooked) spaghetti. Serve with: 1 cup mixed
salad leaves, 1 tbsp fat-free dressing.
Method:
Heat oil in a non-stick skillet, add ground beef and cook for 7-8 minutes. Add the vegetables and
Pasta Sauce. Bring to boiling, reduce heat and simmer for 10 minutes. Serve half over spaghetti
and refrigerate other half for tomorrow.
Snacks
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DAY 26
Breakfast
Option 1
Wheat Biscuits, Milk & Banana (285)
2 whole wheat biscuits top with 1/2 cup non-fat milk and 1 small sliced banana.
Option 2
Breakfast Bar & Fruit Juice (310)
1 Breakfast Bar (170 calories), 10 fl oz bottle unsweetened fruit juice.
Lunch
Fast-Food Option
Deli-Soup & Sandwich (400)
One serving Lentil Soup, Sandwich made with 2 thin slices whole wheat bread, or 1 thick slice, 1
oz cheese, 1 tsp light mayo, sliced tomato, cucumber, lettuce and onion, 1 serving fruit.

Healthy Choice Cheesy Rice & Chicken (394)
Microwave 1 pkg Healthy Choice Cheesy Rice & Chicken (230 calories or choose an equivalent),
add 2 cups mixed salad leaves, 2 tbsp fat-free dressing, 4 oz mini-yogurt (50 calories), 1 serving
fruit.
Quick-Cook-Option
Chicken Kebab & Rice (392)
Ingredients:
5 oz skinless chicken breast, 3 small red onions, 3 cherry tomatoes, 3 chunks zucchini, 3 chunks
green bell pepper, 1 tsp olive oil.
Method:
Cut the chicken into bite-size pieces. Alternate on a skewer with vegetables. Brush with the oil,
and broil for 7-8 minutes, turning several times. Meanwhile, microwave the corn. Serve with:
1/2 cup cooked rice.
Dinner
Microwave Option
Weight Watchers Smart One's Penne Pollo (400)
Microwave 1 pkg Smart One's Penne Pollo (290 calories or choose an equivalent), 1 mini fat-free
yogurt, 1 serving fruit.
Pork with Noodles & Yogurt (370)
Ingredients:
1 ounce fine egg noodles, 1 tsp oil, 3 oz loin pork chop, thinly sliced, 1 cup mixed frozen
vegetables, 1 tbsp soy sauce, 1 tbsp lemon juice, 1/4 tsp garlic.
Method:
Cook noodles according to directions on package. Meanwhile, heat the oil in a non-stick skillet,
add the pork and cook for 3-4 minutes. Add the soy sauce, lemon juice, garlic and vegetables
and cook for 3-4 minutes. Drain the noodles, toss in the skillet with the pork and vegetables.
Serve with: 1/2 cup fat-free fruit yogurt.
Two-Day-Option
Spaghetti Bolognaise (417)
Reheat Bolognaise and serve with 1.5oz (uncooked) spaghetti, 1 cup mixed salad leaves, 1 tbsp
fat-free dressing.
Snacks
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DAY 27
Breakfast
Option 1
Crackers, Cheese & Fruit (295)
4 graham crackers, topped with 1 oz low-fat cream cheese, 1/2 cup non-fat milk, 1 piece fresh
fruit.
Option 2
Frozen Sandwich, Milk and Fruit (315)
1 frozen Breakfast Sandwich (210 calories), 1/2 cup non-fat milk, 1 serving fruit.
Lunch
Fast-Food Option
McDonald's (340)
BBQ Chicken Sandwich, Diet Drink.

Uncle Ben's Mexican Bowl Beef Fajita, Salad & Juice (392)
Microwave 1 pkg Uncle Ben's Mexican Bowl Beef Fajita (300 calories or choose an equivalent), 2
cups salad, 1 tbsp fat-free dressing and 1 cup vegetable/tomato juice.
Quick-Cook-Option
Bagel, Cream Cheese & Fruit (370)
Ingredients:
1 medium (3 oz) bagel topped with 1 oz light cream cheese mixed with 2 chopped dried apricots.
Method:
Split bagel, mix the cheese and apricots and pile on top of the bagel. Serve with: 1 serving fruit.
Dinner
Microwave Option
Healthy Choice Chicken Enchilada (387)
1 pkg Healthy Choice Chicken Enchilada (310 calories or choose an equivalent), 1 cup mixed
salad leaves, 1 tbsp fat-free dressing, 1 cup vegetable juice.
Scrambled Egg Bagel & Salad (369)
Ingredients:
2 eggs, 1 tbsp fat-free milk, 1 oz slice deli ham, 1/2 tsp honey mustard, 1/2 3 oz bagel.
Method:
Beat the eggs in a bowl. Heat the milk in a small saucepan and add the beaten eggs. Stir until
lightly set. Meanwhile, toast the bagel, top with the ham and spread mustard over. Top with the
scrambled eggs. Serve with: 2 cup salad or vegetables, 2 tbsp fat-free dressing.
Two-Day-Option
Veggie Curry & Rice (376)
Ingredients:
14 oz can chopped tomatoes, 2 cups mixed frozen vegetables, 1/2 cup canned chick peas
(garbanzo beans) drained, 1 large (8 oz) scrubbed potato, cut into small cubes, 2 tsp oil, 1 tbsp
curry powder.
Method:
Heat oil in a non-stick pan. Add curry powder and cook for 1 minute. Add the vegetables and
potato and coat in curry powder. Add the tomatoes and a little water. Bring to boiling, reduce
heat and simmer for about 15 minutes. Serve half over rice. Refrigerate other half for tomorrow.
Serve with: 1/2 cup cooked (3 tbsp dry) rice.
Snacks
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DAY 28
Breakfast
Option 1
Pancakes, Banana, Syrup & Yogurt (310)
Heat 3 frozen, low-fat pancakes (Aunt Jemima) according to directions of pack, top with 1
medium sliced banana and 1 tbsp light syrup. Serve with 1/2 cup non-fat yogurt.
Option 2
Subway (290)
Ham and Egg Breakfast Sandwich
Lunch
Fast-Food Option
Subway (364)
6" Turkey Breast Sandwich, 1 serving fruit, 8 fl oz V-8 Juice or 8 fl oz fruit juice.

Crab or Tuna Whole Wheat Roll, Fruit & Yogurt (379)
Drain 3 oz can water-packed crab or tuna and break into chunks. Mix with 2 tbsp fat-free mayo
and 1 tbsp canned corn. Pack into whole wheat roll. Eat with 4-6 cherry or grape tomatoes. miniyogurt (50 calories) and 1 serving fruit.
Quick-Cook-Option
Broiled Steak, Salad & Frozen Yogurt (397)
Ingredients:
5 oz tenderloin steak, fat removed, 1 tsp mustard.
Method:
Coat steak with mustard and broil and barbacue to taste. Serve with: 2 cups salad and
vegetables, 1 tbsp fat-free dressing, 1/2 cup fat-free frozen yogurt.
Dinner
Fast Food Option
Subway (397)
6" Veggie Delite Sub, One Subway Oatmeal Raisin Cookie.
Pork with Hot Salsa, Rice, Vegetables & Crackers (399)
Ingredients:
5 ounce lean, boneless pork chop, 2 tbsp salsa, dash of hot sauce, 1/2 cup cooked (3 tbsp
uncooked) rice, 1 cup frozen (or canned) mixed vegetables, 2 graham crackers (2.5").
Method:
Cook pork on pre-heated broiler for about 4-5 minutes each side. Mix hot sauce with the salsa
and spread over the cooked chop, and broil for about 2 minutes (until salsa is hot). Meanwhile
heat vegetables and cook the rice.
Two-Day-Option
Veggie Curry & Rice (or Lentils)
Reheat Curry. Serve over 1/2 cup freshly cooked rice (or 1/2 cup cooked lentils).
Snacks
Go to Members Area
Anne Collins 2003

Anne Collins 2003
SNACKS
GUIDELINES
For the fastest possible weight loss, follow these 2-step guidelines.
STEP 1. To determine how many snacks to eat, check your daily calorie needs
Amount of Weight You Have to Lose
Less than 15 pounds
15-45 pounds
More than 45 pounds
Total Calories Per Day

Women
Men
1150
1400
1400
1650
1700
1950
Note:
(1) All figures are approximate and are based on average heights.
If you are taller than average, allow yourself extra calories.
(2) If you wish to lose weight less fast, allow yourself an extra 100 calories.
(3) To find out how much weight you have to lose, click Weight Chart in Members Area
(4) For a more exact assessment of calorie needs, click Calorie Needs in Members Area
STEP 2. To determine your snack calories, deduct 1100 from the above figures
Remember: Breakfast, lunch and dinner contain 1100 calories, so deduct 1100 from the figures
in the above table. The remainder is the amount you may eat in the form of snacks.
Examples
If you are female with less than 15 pounds to lose, your calorie needs are approx 1150.
Therefore you may eat an extra 50 calories in snacks.
If you are male with less than 15 pounds to lose, your calorie needs are approx 1400.
If you are female with 15-45 pounds to lose, your calorie needs are approx 1400.
If you are male and have 15-45 pounds to lose, your calorie needs are approx 1650.
If you are female and have 45+ pounds to lose, your calorie needs are approx 1700.
If you are male and have 45+ pounds to lose, your calorie needs are approx 1950.
Eat Your Snack Calories in any of the following ways
Take one complete snack from the 250-calorie list (see below) and/or
Take one complete snack from the 150-calorie list (see below) and/or
Mix and match items from the 150-calorie snack list, the Alcohol or Sweet list.
250-Calorie Extras
The following are all approximately 250 calories - you may use them to make up your additional
calories as a snack or add them to meals:
Pasta with Marinara Sauce
One-third cup Marinara Sauce over 1 cup cooked pasta.
Pasta with Cheese
1 cup hot cooked pasta, tossed in 1 tsp oil, topped with 1 tbsp Parmesan cheese.
Pasta with Clam Sauce
1 cup cooked pasta, topped with 1/2 cup red clam sauce.
Baked Potato with Sour Cream
8 oz baked potato, topped with 3 tbsp low-fat sour cream.
Sweet Potato
8 oz baked sweet potato, mashed with 1 tsp butter and 1 tbsp brown sugar.
Sandwiches
Use 2 slices whole wheat bread or 1 English Muffin or 6" pita or 8" tortilla, sliced cucumber and
tomato, plus one of the following fillings:
2
2
1
1
1
3
2
3
3
1
2
1
1
oz deli turkey
oz deli honey ham
oz bologna
oz beef pastrami
oz fat-free cream cheese, 1 oz smoked salmon
oz water-packed tuna
oz salmon
oz cooked shrimp
oz crabmeat
hard-cooked egg, with 1 tsp fat-free mayo
oz low-fat hummus
oz Swiss cheese
oz Monterey Jack
Bagels
Use 3" bagel with one of the following toppings:
1
1
1
2
2
2
2
oz
oz
oz
oz
oz
oz
oz
cream cheese
fat-free cream
fat-free cream
fat-free cream
fat-free cream
fat-free cream
fat-free cream
cheese, 2 oz shrimp
cheese, 1 oz sun-dried tomato
cheese
cheese with strawberry
cheese with 1 tsp honey
cheese with 1 tbsp sesame seeds
Soups
9.5 oz Campbells Country Vegetable RTS soup
4 whole wheat crackers
9.5 oz Campbells RTS Chicken Noodle Soup
6 saltine crackers
1 serving fruit
9.5 oz can Progresso Ready-to-Serve Lentil Soup
5" x 2" slice French bread
1 tsp light margarine
Fruit Salad
4 medium pieces fresh fruit
1 apple, 1 kiwifruit, 1/2 cup berries, 1/2 cup cantaloupe (or fruit of your choice)
Fruit and Yogurt
1 cup fat-free yogurt
1 banana
1/2 cup sliced mango
Yogurt, Seeds, Nuts and Fruit
1 heaped tbsp flax seeds
3 chopped walnuts
1 serving fruit
Yogurt, Almonds and Fruit
1/2 ounce almonds
1 serving fruit
Nuts, Milk and Fruit
1/2 ounce (about 8) walnuts
1 cup fat-free milk
1 serving fruit
Cereal Bar and Fruit
1 Cereal Bar (choose 170 calorie bar)
1 serving fruit
Granola Bar and Milk
1 Granola Bar (choose 150 calorie bar)
1 cup fat-free milk
Coffee Mocha and Cookie
Mocha w/Whipping Cream, Short with non-fat Milk
1 oz chocolate chip cookie
Coffee and Cake

Latte Short Non-fat Milk
2 oz slice Angel-food cake.
Muffin and Milk
1.5 oz Blueberry or Corn Muffin
1 cup milk
--------------------------------------------------------------------------150-200 Calorie Extras
Muffin and Milk (200 calories)
1 medium (2 ounce) muffin
1/2 cup fat-free milk
Muffin (160 calories)
Medium, 2 ounce
Herb Tea or Diet Soda
Instant Oatmeal with Milk (195)
1 packet microwave oatmeal
1 tbsp raisins
Oatmeal with Walnuts and Raisins (195)
1 packet instant oatmeal
4 walnuts, chopped
1 tbsp raisins
Instant oatmeal with milk (175 calories)
1 package of instant oatmeal with 1/2 cup skim milk
Chocolate Protein Shake (195)
1 scoop or 1 ounce packet Revival Soy (or any chocolate protein powder)
1 tsp sugar
4 ice cubes
Combine ingredients in blender.
Cocoa-Chocolate Mix (200 calories)
3 tbsp or 1pkt or 1 oz Chocolate Mix (like Nestle/Cornation/Swiss Maid)
1 cup fat-free Milk
Nuts (165-170 calories)
1 ounce any unsalted nuts (walnuts, almonds, peanuts, cashew, Brazil)
Seeds (130-160 calories)
1 ounce sunflower, pumpkin, sesame or flaxseeds
Cheese and Tomato Toast (180)

1 thick slice whole wheat toast
1 ounce of low fat cheese
1 sliced tomato
Top bread with cheese and tomato and melt cheese under broiler.
Scrambled Egg with Cheese on Toast (200)
1 large egg
1 tbsp fat-free milk
1 slice whole wheat bread
1/2 ounce low fat shredded cheese
Beat egg with the milk and scramble in a non-stick pan or microwave,
Toast the bread, top with the egg and sprinkle with cheese.
Peanut butter on crackers and milk
4 saltine crackers
2 tsp peanut butter
1/2 cup low fat milk
--------------------------------------------------------------------------150-Calorie Extras
1/2 English Muffin, toasted (71)
2 tbsp fat-free cream cheese (30)
1/2 cup fat-free milk (45)
1 slice whole wheat toast (70)
1 small sliced banana (70)
1 tsp honey (20)
1 slice whole wheat bread (70)
1 oz lean deli ham (35)
1 tsp honey mustard (5)
2 Graham squares (60)
1 oz low-fat cheddar-type cheese (80)
1/2 cup carrot sticks (12)
2 Chocolate Chip Cookies (100)
1 1/2 oz slice Angel Cake (108)
3 cups air-popped popcorn (90)
1/2 3" bagel (70)

2 tbsp fat-free cream cheese (30)
1 tsp honey (20)
1 oz pretzels (110)
1 oz chocolate coated peanuts (150)
2 fig bars (112)
2 gingersnap cookies (60)
1 cup fat-free milk (90)
1 oatmeal raisin cookie (81)
1/2 cup fruit juice (60)
2 Brazil nuts (62)
4 dried apricots (48)
small fistful raisins (40)
2 Graham squares (60)
2 tsp chocolate spread (56)
1 oz cereal (110)
1/4 cup Grape Nuts (110)
2 1/2 tbsp Cream of Wheat (100)
1.5 oz scone (140)
2 tsp high fruit jam (24)
1/2 oz Health Valley Lite Carrot Puffs (70)
1/2 cup fruit juice (60)
1 Kellogg's Nutri-grain Bar (150)
1 Quakers Chewy Bar (130)
1 Health Valley Oat Bake Bar (100)
1 serving fruit (50)
100-150 Calorie Extras

Potato Chips, baked, plain or flavored (110 calories)
1 ounce
Pretzels and Club Soda (110)
1 ounce hard-baked pretzels
1 can diet soda
Tortilla Chips & Salsa (100 calories)
10 Baked Tortilla Chips with 2 tbsp salsa
Potato Puffs (100 calories)
1 ounce
Corn Puffs (120 calories)
1 ounce
Tortilla Chips (140 calories)
1 ounce (11-12 strips)
Tortilla Chips, Boston Baked (110 calories)
1 ounce (13 chips)
Doritos (150 calories)
1 ounce (15 pieces)
Corn chips (150 calories)
1 ounce
Corn Nuts (130 calories)
1 oz (1/3 cup)
Granola bars, soft, uncoated, plain (125 calories)
1 ounce bar
1 Kellogg's Nutri-grain Bar (150)
1 Quakers Chewy Bar (130)
1 Health Valley Oat Bake Bar (100)
Chex (130 calories)
1 ounce (2/3 cup)
Onion Rings (120 calories)
1 pkg (Lance)
Soy Nuts, dry-roasted (130 calories)
1 ounce
Pretzels, Choc-coated (130 calories)

1 large, 1 ounce
Pretzels, Hard baked (110 calories)
1 ounce
Trail mix, tropical (130 calories)
1 ounce (3 tbsp)
Oriental Mix, rice snack (150 calories)
1 ounce
Sesame Sticks (150 calories)
1 ounce
3 cups air-popped popcorn (90)
Sesame Breadstick & Hummus (140 calories)
2 sesame breadsticks with 2 tbsp
Peanuts & Raisins (150 calories)
2 tbsp raisins
Mixed with 1/2 ounce (about 18) unsalted peanuts
Cheerios & Milk (150 calories)
1 ounce pouch Cheerios with 1/2 cup skim milk
1 oz cereal, 1/2 cup fat-free milk (150)
Crackers & Peanut Butter (130 calories)
2 graham crackers with 2 tsp peanut butter
Crackers & Cream Cheese (130 calories)
2 graham crackers with 2 tbsp light cream cheese
Peanut Butter and Jelly on Toast (132 calories)
1 slice whole wheat bread, toasted with 1 tsp peanut butter
and 1 tsp low sugar jelly/jam
Gingersnaps & Sauce (117 calories)
3 Gingersnaps
1/4 cup unsweetened apple sauce
Bagel, Cream Cheese, Honey & Milk(142 calories)
1/2 3" bagel topped with 2 tbsp fat-free cream cheese, 1 tsp honey, with
English Muffin, Cream Cheese & Milk (146)

1/2 English Muffin, toasted with 2 tbsp fat-free cream cheese
Whole Wheat Toast, Banana & Honey (150)
1 slice whole wheat toast topped with 1 small sliced banana and
1 tsp honey
Crackers, Cheese & Carrot Sticks (150)
2 Graham squares topped with 1 oz low-fat cheddar-type cheese and
1/2 cup carrot sticks
2 fig bars with 1/4 cup fat-free milk (137)
1 average oatmeal raisin cookie and 1/2 cup fruit juice (141)
2 Chocolate Chip Cookies and 1/2 cup fat-free milk (150)
1 1/2 oz slice Angel Cake and 1/2 cup fat-free milk (150)
Fruit Shake (142 calories)
1/4 cup fruit juice
1 cup frozen strawberries (or any berries)
4 ice cubes
3/4 cup nonfat milk
Combine juice, strawberries, ice cubes, and milk in a blender.
Cocoa-Chocolate Mix (125 calories)
2 tbsp or 1 pkt fat-free Chocolate Mix (like Nestle or Cornation)
1 cup fat-free Milk
Cupcake (140 calories)
Plain, 1.5 ounces
English Muffin (150 calories)
2 ounce muffin
Cheesy Muffin (135)
1/2 English muffin
1/2 ounce shredded cheese
Toast muffin, top with cheese, place under broiler until cheese melts.
---------------------------------------------------------------------------
100-Calorie Extras
Beef, 2 oz lean only
Lamb, 2 oz lean only
Veal, 3 oz lean only
Pork, 2.5 oz lean only
Ham, 3 oz lean only
Chicken, 3 oz skinless, boneless, breast
Turkey, 3 oz skinless, light meat
Turkey, 2 oz skinless, dark meat
Fish, white 4 oz (includes cod, flounder, haddock, snapper, sole, whiting)
Fish, pale 2 oz (includes bluefin tuna, catfish, pink salmon, rainbow trout, swordfish)
Fish, dark 1.5 oz (includes Albacore tuna, mackerel, sardines, bluefish, Atlantic salmon)
Eggs, 1 large, whole
Egg Whites, 6
Egg Substitute 3/4 cup
Cheese 1 oz regular
Cheese 2 oz low-fat
Cheese 3 oz fat-free
Tofu, soft (silken) 6 oz
Tofu, firm, 5 oz
Tofu, extra firm, 4 oz
---------------------------------------------------------------------------
Less than 100 Calories

Sesame Breadstick & Hummus (70 calories)
1 sesame breadstick with 1 tbsp
Soy Nuts, chocolate coated (70 calories)
1/2 ounce (12-15 pieces)
Popcorn, cakes (76 calories)
2 cakes
Potato Chips, fat-free, plain or flavored (75 calories average)
1 ounce
Beef jerky (70 calories average)
Average 1 ounce
Rice cake (70 calories)
2 average cake
Pretzels, Soft (Twists) (76 calories)
1 ounce, regular
Frozen desserts, ice cream, light, vanilla (90 calories)
1/2 cup
Chocolate Coated Peanuts (75 calories)
15 peanuts
Chocolate Coated Raisins (85 calories)
20 raisins
Jellybeans (80 calories)
20 small
Raisin Bread (60 calories)
1 slice
Cornflakes with Milk (96 calories)
1/2 cup Cornflakes with 1/2 cup skim milk
Puffed Wheat or Rice with Milk (95 calories)
1 cup puffed wheat or rice with 1/2 cup skim milk
Hard-cooked Egg (80 calories)
1 hard-cooked egg
Sunflower Seeds (90 calories)
2 tbsp sunflower seeds
Brazil Nuts (90 calories)

3 Brazil Nuts
Peanuts (80 calories)
1/2 ounce (about 18) unsalted peanuts
Gingersnaps (3) (90 calories)
1 cup herbal tea (like apple cinnamon)
Muffin (80 calories)
1 muffin, small, 1 ounce
Pumpkin Pudding (70 calories)
1 cup canned unsweetened pumpkin
Add 1 tbsp raisins and sweetener to taste
Mix ingredients together and eat hot or cold.
Fruit Cocktail (80 calories)
1 cup water-packed fruit cocktail
Dried Fruit
2 tbsp raisins (70 calories)
1 large fig (3 ounce) (60 calories)
8 dried apricot halves (65 calories)
5 dried apple rings (75 calories)
Juice
1/2 cup cranberry juice cocktail (60 calories)
1/2 cup fruit juice (55 calories)
1 cup V-8 Juice (50 calories)
1 cup tomato juice (50 calories)
1 cup vegetable juice (50 calories)
Fruit
1 medium apple (70 calories)
1 medium banana (80 calories)
1/2 cup berries (40 calories)
1 cup melon (55 calories)
4 ounces (16) cherries (80 calories)
1/2 cup grapes (50 calories)
1 medium kiwifruit (45 calories)
1 small mandarin (25 calories)
1/2 cup mango (45 calories)
1 medium nectarine (50 calories)
1 medium orange (70 calories)
1 medium peach (35 calories)
1 medium pear (60 calories)
1/2 cup diced pineapple (40 calories)
1 medium plum (40 calories)
1 cup strawberries (45 calories)
1 cup watermelon (50 calories)
Calories in Candy or Sweets Snacks

1 Almond Joy, snack size (90 calories)
1 Candy Cane 5" (50 calories)
1 ounce Candy Corn (110 calories)
Fruit Roll, 1 roll (80 calories)
1 ounce (5) Marshmallows (90 calories)
1 Rice Crunchy Bar (60 calories)
Tootsie Roll Pop (50 calories)
Tic Tac, pkt (30) (45 calories)
Any fun size (snack size) bar (80-100 calories)
20 Altoids mints (60 calories)
Hersheys, 4 oz bag Twizzlers Cherry Bits Candy (138 calories)
1/2 cup sugar-free, fat-free pudding (Jello) (80)
1/2 cup Jello Whip & Chill dessert mix (70)
1 Jello Pudding Pop (70-80)
1 pkg (4oz) Kozy Shack Light Chocolate or Vanilla Pudding (110)
Haagen-Dazs Chocolate Sorbet Bar (80)
Caramel Popcorn Bar (0.6oz) (65)
1 Chocolate Chip Cookie (48)
1 Chocolate Covered Graham (68)
2 Fortune Cookies (60)
3 Hersheys Chocolate Kisses (75)
Tootsie Pop (60)
1 oz chocolate covered raisins (94)
1 pkg (0.9oz) yogurt covered raisins (110)
1 (0.4oz) chocolate covered pretzel (50)
1 oz hard candy (106)
1 oz jelly beans (104)
1.4 oz tube fruit pastilles (101)
1 fun-size pack M&M's (110)
1 oz slice pound cake (117)
1 oz slice angel cake (80)
1 slice cinnamon raisin bread, 1 tsp fruit spread (95)
Calories in Ice-cream/Juice Bars
Creamsicle (25 calories)
Nestle Frosty Pop (40 calories)
Fudgesicle Fudge Bar (45 calories)
Fruit Juice Bar (45-60 calories)
Jell-o Pudding Bar (80 calories)
Snackwell Ice cream Sandwich (90 calories)
Haagan Daz Raspberry & Vanilla Ice Cream Bar (90 calories)
---------------------------------------------------------------------------
Calories in Alcohol
Beer Regular (140 calories)
12 fl oz bottle/can/glass
Light Beer (110 calories)
Low-Alcohol Beer (75 calories)
Cider Regular (130 calories)
12 fl oz glass
Wine
4 fl oz (1/2 large glass) (red) (80 calories)
4 fl oz (1/2 large glass) (white) (75 calories)
Spirits/Liquors (80-85% proof)
(includes brandy, whiskey, vodka, gin, bourbon, rum, scotch)
1 fl oz (65-70 calories)
1 1/2 fl oz (Jigger) (100-105 calories)
Go to Members Area
Anne Collins 2003

Anne Collins 2003
SUBSTITUTES
If you don't like a particular food item on the diet, or If you wish to swap one food item for
another, please use the List of Food Items (below).
For example:
You may replace a slice of whole wheat bread with another item from the bread group.
For example, instead of a slice of whole wheat bread you can use 1 small dinner roll, or
1/2 English Muffin, or 2 rice cakes and so on.
You may replace 4 oz white fish with 3 oz of chicken breast, or 2 oz steak, or 1 large
egg.
-------------------------------------------------------------------------
Bread Group
You may substitute any of the foods in this group with any of the others.
1 slice whole wheat, pumpernickel, rye, white or cinnamon raisin bread
2 slices 'light' bread
1/2 3oz bagel
1/2 English muffin
1/2 Hamburger bun
1/2 6" pita bread
1/2 burger bun
1 small dinner roll
4 slices Melba Toast
6 saltine crackers
2 rice cakes
2 graham squares
1/2 1 oz matzo board
2 light Wasa flatbread
3 crispbreads
1/2 6-8" tortilla
1 slice low-fat french toast
1 low-fat waffle
2 low-fat pancakes
---------------------------------------------------------------------------
Cereal Group
1 cup flaked cereal, like Branflakes, Special K, Wheat Flakes
1 1/2 cups puffed cereal, like puffed rice or puffed wheat
1 cup cooked hot cereal like Farina or Cream of Wheat
1/2 cup cooked oatmeal
1/2 cup cooked kasha
1/4 cup granola
4 tbsp Wheat Germ
1 Shredded Wheat biscuit
3/4 cup cooked instant Cream of Wheat
---------------------------------------------------------------------------
Grains, Pasta, Potatoes Group
1/2 cup cooked pasta
1/2 cup cooked rice
1/2 cup cooked millet
1/2 cup cooked couscous
1/2 cup cooked corn
1 small ear corn
1/2 cup cooked beans
1/4 cup baked beans
1/2 cup cooked lentils
1/2 cup mashed potato
4 oz potato
4 oz sweet potato
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Dairy Group
1 cup fat-free or 1/% milk
1 cup fat-free or low-fat soy milk, enriched with calcium
1 cup fat-free or low-fat Lactaid milk
1 cup fat-free or low-fat rice milk
1 cup fat-free or low-fat oat milk
1 cup fat-free or low fat almond milk
1/2 cup fat-free yogurt
1/2 cup fat-free or low-fat soy yogurt
---------------------------------------------------------------------------
Meat and Meat Substitutes Group

(1) Choose only lean cuts of meat like loin, round and flank. Choose 'extra lean' ground beef.
Remove all fat from meat before cooking. Remove skin from poultry.
(2) You may substitute any of the foods in this group with any of the others.
(3) All weights are uncooked.
2 oz lean only, Beef, Lamb, Pork
3 oz lean only, Ham, Veal
3 oz skinless, boneless, breast Chicken, Turkey
2 oz skinless, dark meat, Chicken, Turkey
1 oz low-fat sausage
2 oz deli turkey, ham, chicken, luncheon meat
4 oz white Fish (includes cod, flounder, haddock, snapper, sole, whiting)
2 oz pale Fish (includes bluefin tuna, catfish, pink salmon, rainbow trout, swordfish)
1.5 oz dark Fish (includes Albacore tuna, mackerel, sardines, bluefish, Atlantic salmon)
1 oz regular, Cheese
2 oz low-fat, Cheese
3 oz fat-free, Cheese
4 oz (1/2 cup) low-fat, Cottage Cheese
4 oz (1/2 cup) non-fat, Cottage Cheese
4 tbsp grated Parmesan
2 tbsp reduced-fat cream cheese
4 tbsp fat-free cream cheese
2 oz (1/4 cup) Avocado
6 oz soft (silken), Tofu
5 oz firm, Tofu
4 oz extra firm, Tofu
2 oz Tempeh
1 oz TVP (Soybean Protein)
1 tbsp peanut butter
1/2 oz nuts
1 large, whole, Egg
5 Egg Whites
3/4 cup Egg Substitute
---------------------------------------------------------------------------
Frozen Entre Group
You may substitute any lunch with a frozen entree of your choice as follows:
Choose an entre of 350 calories
Add: 2 cups salad or 1 cup vegetables, 1 tbsp fat-free dressing.
You may substitute any dinner with a frozen entree of your choice as follows:
Choose an entre of 350 calories
Add: 2 cups salad or 1/2 cup vegetables, 1 tbsp fat-free dressing.
Vegetables Group
You may substitute any vegetable for another - 1 cup raw or 1/2 cup cooked.
Choose from:
Artichokes, asparagus, beans, green/snap, bean/alfalfa sprouts, broccoli, Brussels sprouts,
cabbage, carrots, cauliflower, collards, celery, cucumber, eggplant, endive, kale, kohlrabi, leeks,
lettuce, mushrooms, mustard greens, okra, onions, peppers, radishes, snow peas, spinach,
summer squash, shallot, tomatoes, watercress, zucchini.
Salad
A serving of salad is 2 cups of salad greens.
YOU MAY SUBSTITUTE 1 SERVING of VEGETABLES for 1 SERVING OF SALAD GREENS or VICE
VERSA
---------------------------------------------------------------------------
Fruit Group
Fresh Fruit
A serving of fresh fruit is one of the following:

1 medium apple, orange, pear, peach, nectarine or plum, 1 small banana, 1 kiwi fruit, 1/2 cup
grapes or mango or pineapple or cherries, 1/2 large grapefruit, 1 cup any berries, 1 cup
chopped melon.
Fruit Juice
A serving of fruit juice is 1/2 cup unsweetened fruit juice.
Canned Fruit
A serving of canned fruit is 1/2 cup fruit canned in juice.
Dried Fruit
A serving of dried fruit is as follows:
5 dried apricots, 4 dried prunes, 2 dried figs, small fistful raisins, 3 dates.
Apple Sauce
A serving is 1/2 cup unsweetened apple sauce
YOU MAY SUBSTITUTE 1 SERVING of ANY FRUIT CATEGORY FOR ANY OTHER
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Anne Collins 2003

Anne Collins 2003
FAST FOOD OPTIONS

We do not recommend regular fast food as part of a healthy diet.
However, if you wish to replace your lunch or dinner with a fast food option, or if you would like
to choose another option other than those recommended on the Meal Plan, please choose one
from the list below, from the restaurant of your choice. For lunch, please limit yourself to a
maximum of 400 calories. The same applies to dinner.
------------------------------------------------------------------------------------
ARBYS
Light Roast Turkey Deluxe sandwich (260 calories)
Garden Salad, no dressing (70 calories)
Regular Roast Beef Sandwich (350 calories)
Arby-Q Sandwich (360 calories)
Light Roast Turkey Deluxe Sandwich (260 calories)
8 oz 2% Milk (120 calories)
2 Potato Cakes (250)
Garden Salad (70)
One serving Seasoned Croutons (30)
Turkey Club Salad, no dressing (350 calories)
Light Grilled Chicken Sandwich (280 calories)
Hot Ham 'N Swiss Sandwich (340 calories)
Grilled Chicken Salad (210 calories)
10 oz Orange Juice (140 calories)
Roast Chicken Salad (160)
Homestyle Fries, Child-size (220)
Grilled Chicken Salad (210 calories)
Chocolate Frapp Protein Shake (Unsweetened 145 calories)
------------------------------------------------------------------------------------
AU BON PAIN
One Serving Chicken Noodle Soup (80)
One Serving Oriental Chicken Salad (270)
One Serving Mozzarella & Roast Red Pepper Salad (340)
One Serving Chicken Caesar Salad (360)
One Serving Tomato Florentine Soup (60)
One Jalapeno Double Cheddar Bagel (290)
One Serving Garden Vegetable Soup (30)
One Cheddar & Scallion Bagel (310)
------------------------------------------------------------------------------------
BLIMPIE
Cream of Potato Soup (190 calories)

Chef Salad, no dressing (150 calories)
Chicken Noodle Soup (140 calories)
One serving Blimpie Flavored Fries (210)
Chicken Noodle Soup (140 calories)
One Antipasto Salad (200 calories)
Zesto Pesto Turkey (370)
6" Turkey Sub on Wheat (330 calories)
Tossed Green Salad, no dressing (35 calories)
6" Club Sub on Wheat (370 calories)
Hot Sub Smokey Cheddar Beef Melt (380)
Classic Chili with Beans and Beef (240 calories)
Tossed Green Salad (35 calories)
1 oz Fat-Free Italian Dressing (20 calories)
------------------------------------------------------------------------------------
BOSTON MARKET
One Serving Meat Loaf & Chunky Tomato Sauce (310)
One Serving Turkey Breast, n/skin, without stuffing & gravy (170)
One Serving (2/3 cup) Rice Pifaf (180)
One Serving Chicken Tortilla Soup (170)
1/4 Chicken, White Meat, no skin or wing (170)
1/4 Chicken, White Meat, no skin or wing (170)

One Serving (3/4 cup) Old Fashioned Potato Salad (200)
------------------------------------------------------------------------------------
BURGER KING
Bull's Eye BBQ Deluxe Sandwich w/o Mayo (310 calories)

Chicken Whopper Jr. (350 calories)
Whopper JR. with Cheese without Mayo (370 calories)
Hamburger (320 calories)
Veggie Burger (330 calories)
Small-Salted French Fries (230 calories)
One 8-ounce Reduced Fat Milk-2 % (130 calories)
Chicken Tender Sandwich w/o Mayo (290 calories)
2 Servings Garden Salad, no dressing (50)
Small-Salted French Fries (230 calories)
10-Ounce Orange Juice (140 calories)
Croissan'wich v/Egg & Cheese (320)
------------------------------------------------------------------------------------
CARL'S Jr
Charbroiled BBQ Chicken Sandwich (290)
Plain Baked Potato (290)
One portion Swiss-style Cheese (50)
One Hamburger (280)
One Sunrise Sandwich, no Bacon/Sausage (360)
------------------------------------------------------------------------------------
CHICK-FIL-A
Chargrilled Chicken filet, 3.7oz (230)

Carrot and Raisin Salad (130 calories)
Hearty Breast of Chicken Soup (100 calories)
Chargrilled Chicken Sandwich (no butter) (240)
Chargrilled Chicken Club Sandwich (360)
Waffle Potato Fries (small) (280)
Chargrilled Chicken filet, (100)
Chick-fil-A Chicken Sandwich (no butter) (350 calories)
Chick-fil-A Chick-n-Strips Salad (340 calories)
------------------------------------------------------------------------------------
CHURCH'S CHICKEN
Two Chicken Legs (280 calories)
Regular Mashed Potatoes & Gravy (90)
Chicken Breast (200 calories)
Corn on the Cob, 1 ear (139)
Chicken Breast (200)
Regular Cajun Rice (130 calories)
Regular Collard Greens (25 calories)
One chicken thigh (230 calories)
Regular mashed Potatoes & Gravy (90)
Regular Collard Greens (25)
One Chicken Leg (140)
Regular French Fries (210)
One Chicken Leg (140)
One regular fried okra (210)
Regular Macaroni & Cheese (210)
Regular Cajun Rice (130)
Regular Macaroni & Cheese (210)
Corn on the Cob, 1 ear (139)
------------------------------------------------------------------------------------
DENNY'S
Garden Deluxe Salad with Chicken Breast (265)

1 pkt Honey Mustard Fat-free Dressing (40)
Garden Deluxe Salad with Turkey & Ham (320)
1 pkt Honey Mustard Fat-free Dressing (40)
Garden Deluxe Salad with Salmon Fillet (340)
Grilled Chicken Breast Dinner (130)
Side of Mashed Potato (105)
Side of Honey Glazed Carrots (80)
Side of Green Beans with Bacon (60)
Grilled Alaskan Salmon dinner (210)
Green Peas in Butter Sauce (100)
4 Grilled Mushrooms (50)
HARDEE'S
Apple Cinnamon 'N' Raisin Biscuit (250)
Regular Orange Juice (140)
Grilled Chicken Sandwich (350 calories)
Regular Roast Beef Sandwich (310)
Add 1 Serving Fruit
Chicken Leg (170 calories)
One Small Mashed potatoes (70 calories)
One serving of Gravy (20 calories)
Hot Ham 'n' Cheese Sandwich (300 calories)
------------------------------------------------------------------------------------
JACK IN THE BOX
Hamburger (250)
Side Salad (50)
1 pkg Croutons (60)
Low Calorie Italian Dressing (15)
Hamburger with Cheese (300)
Side Salad (50)
Five Chicken Breast Pieces (360 calories)
2 pkg Salsa (20)
Monster Taco (280)
Side Salad (50)
One Chicken Fajita Pita (330 calories)
Breakfast Jack (110)
Swiss-style Cheese (2 slices) (80)
8 oz 2% Milk (140)
Stuffed Jalapenos (3) (230)
8 oz 2% Milk (140)
Taquitos (3 pce) (320)
Two Tacos (360)
KENTUCKY FRIED CHICKEN

Colonels Crispy Strips(3) (300)
Small Serving Mean Greens (70)
Tender Roast Sandwich with sauce (350)
One Honey BBQ Flavored Sandwich (310 calories)
Extra Crispy Chicken Drumstick (195)
Small Serving Mashed Potatoes with Gravy (120)
Small Serving of Green Beans (45)
Small Serving BBQ Baked Beans (190)
One Biscuit (180)
Hot & Spicy Whole Wing (180)
Small Serving Mashed Potatoes with Gravy (120)
Small Serving of Green Beans (45)
Tender Roast Sandwich w/o Sauce (270)
One small Mean Greens (70 calories)
Macaroni & Cheese (180)
Corn on the Cob (150)
Two Chicken Whole Wing (290)
One small Mean Greens (70 calories)
Hot & Spicy Drumstick (140)
BBQ Baked Beans (190)
------------------------------------------------------------------------------------
LONG JOHN SILVER'S

Breaded Clams, 1 order (250)
One Garden Salad (45)
One packet Fat-Free Salad Dressing (40)
Popcorn Shrimp, 1 serving (320)
Side Salad (20)
1 pkg Shrimp Sauce (15)
One Crabcake (80)
Regular Fries (250)
Two pieces Lemon Crumb Fish (240)
Garden Salad (45 calories)
1 pkg Fat-Free Salad Dressing (40)
1 pkg Tartar Sauce (40)
One piece of regular Battered Fish (230)
One Garden Salad (45)
One packet Fat-Free Salad Dressing (40)
Chicken Sandwich (340)
Side Salad, no dressing (20)
Broccoli Cheese Soup, 1 bowl (180)
One piece Battered Chicken Plank (140)
Side Salad, no dressing (20)
Ocean Chef Salad (130)
Grilled Chicken Salad (140)
------------------------------------------------------------------------------------
McDONALD'S
Chicken McGrill-plain, w/o Mayo (340 calories)
One Chef McSalad Shaker (150 calories)
Vanilla Reduced Fat Ice Cream Cone (150 calories)
One 6-ounce Orange Juice (80 calories)
Chicken McNuggets (6 McNuggets) (290 calories)
Pkg Barbeque Sauce (45 calories)
Small French Fries (210 calories)
One carton Low Fat Milk (100 calories)
Garden McSalad Shaker (100 calories)
Chef McSalad Shaker, no dressing (150 calories)
Small French Fries (210 calories)
6 oz Orange Juice (80 calories)
------------------------------------------------------------------------------------
PAPA JOHN'S
One Slice Thin Crust Pepperoni Pizza (266 calories)

One Cheese Stick (90 calories)
One order of pizza sauce (20 calories)
One slice Thin Crust Garden Special Pizza (226 calories)
One Bread Stick (140 calories)
One order Pizza Sauce (20 calories)
------------------------------------------------------------------------------------
PIZZA HUT
One Slice Hand Tossed Veggie Lover's Pizza (220)
Two cups salad 2 tbsp fat-free Ranch Dressing (98)
One Slice Meat Lover's Pizza (320)
One Slice Italian Sausage Pizza (340)
One slice Hand Tossed Cheese Pizza (240 calories)
One slice Hand tossed Ham Pizza (260 calories)
One slice Hand Tossed Cheese Pizza (240 calories)
One serving Bread Sticks (130 calories)
One Slice Thin 'N' Crispy Cheese Pizza (200 calories)
One Serving Bread Sticks (130 calories)
One cup salad with 1 tbsp reduced calorie Italian Dressing (40 calories)
One Slice Thin 'N' Crispy Chicken Supreme (200 calories)
One Serving Bread Sticks (130 calories)
One cup salad with 1 tbsp reduced calorie Italian Dressing (40 calories)
One Slice Cheese Pan Pizza (290 calories)
Two cups salad with 2 tbsp fat-free Ranch Dressing (75 calories)
------------------------------------------------------------------------------------
SUBWAY
Choose any of the following Soups:
1
1
1
1
Cup
Cup
Cup
Cup
Roasted Chicken Noodle Soup (90)

Vegetable Beef Soup (90)
Minestrone Soup (70)
Tomato Bisque (90)
Add:
1 Deli Style Roll (165)
Small Peach Pizazz (103)
----------------------------
6" Red Wine Vinaigrette Club Select Sandwich (350)

6" Honey Mustard Ham Select Sandwich (311)
6" Sweet Onion Chicken Teriyaki Select Sandwich (374)
Tuna Deli Sandwich (325)
Meatball Classic Salad (320)
6" Honey Mustard Turkey with Cucumber Sub (275 calories)
Veggie Delite Under 6 Salad (50)
1 Cup Tomato Bisque (90)
Ham Deli Sandwich (210)
Swiss Cheese (2 triangles) (53)
1 Cup Minestrone Soup (70)
Roast Beef Deli Sandwich (223)
2 servings each lettuce, tomato, onions, green peppers (44)
1 Cup Roasted Chicken Noodle Soup (90)
Turkey Breast Deli Sandwich (215)
Swiss Cheese (2 triangles) (53)
1 Cup Black Bean Soup (180)
Subway Club Under 6 Salad (146)
1 Cup Chicken & Dumpling Soup (130)
Cold Cut Trio Classic Salad (234)
1 Cup New England Style Clam Chowder (130)
Turkey Breast Deli Sandwich (215)
Cheese & Egg Breakfast Sandwich (317)
Bacon & Egg Breakfast Sandwich (321)
Ham & Egg Breakfast Sandwich (338)
Western Egg Breakfast Sandwich (300)
BMT Classic Salad (275)
1 Cup Cream of Broccoli Soup (130)
Subway Melt Classic Salad (203)
Tuna Classic Salad (238)

1 Small Berry Lishus (113)
1 Cup Cream of Broccoli Soup (130)
Seafood & Crab Classic Salad (197)
Steak & Cheese Classic Salad (181)
1 Small Pineapple Delight (with Banana) (160)
1 Cup Hearty Chilli Beef Soup (250)
Ham Under 6 Salad (112)
1 Cup Brown & Wild Rice with Chicken (190)
Roast Beef Under 6 Salad (117)
Veggie Delite Under 6 Salad (50)
Roasted Chicken Breast Under 6 Salad (141)
1 Small Peach Pizazz (103)
1 Cup Roasted Chicken Noodle Soup (90)
1 Veggie Delite Salad (50)
1 Oatmeal Raisin Cookie (200)
------------------------------------------------------------------------------------
TACO BELL
Chalupas Supreme Chicken (360)

Chalupas Supreme Steak (360)
Soft Taco Steak (280)
Bean Burrito (370)
Chili Cheese Burrito (330)
Soft Taco Chicken (190)
1 Serving Mexican Rice (190)
Meximelt (290)
------------------------------------------------------------------------------------
WENDYS
1 Baked Potato with Sour Cream & Chives (370)
One Plain Baked Potato (310 calories)
One Side Salad (60 calories)
One Chicken BLT Salad (310 calories)
One Jr. Cheeseburger Deluxe (350 calories)
Jr. Hamburger (270)
Side Salad (60)
2 Tbsp Fat-Free French dressing (30 calories)
One Grilled Chicken Sandwich (300 calories)
One Side Salad, no dressing (60 calories)
One Mandarin Chicken Salad (150 calories)
1 pkt Homestyle Garlic Croutons (70)
1 pkt Honey Roasted Pecans (130)
Crispy Chicken Nuggets, 5 piece (220)
1 pkt Sweet & Sour Sauce (45)
One Large Chili (310 calories)
4 Saltine Crackers (50)
One Small Chili (200)
2 Tbsp Cheddar Cheese, Shredded (70)
6 Saltine Crackers (75)
Spring Mixed Salad (180)
2 Tbsp Fat-Free French dressing (30 calories)
One packet Roasted Almonds (130 calories)
Go to Members Area
Anne Collins 2003

Anne Collins 2003
TAKE-TO-WORK-MEALS
Microwave and Brown Bag Options
Microwave Option
Lean Cuisine Bow Tie Pasta & Chicken (250 calories) or equivalent
Microwave 1 pkg Lean Cuisine Bow Tie Pasta & Chicken, add 1 serving fruit, 4 oz mini-yogurt
(50 calories).
Microwave Option
Lean Cuisine Herb Chicken & Roasted Potatoes (250 calories) or equivalent
Microwave 1 pkg Lean Cuisine Herb chicken & Roasted Potatoes, add 1 cup mixed salad leaves,
1 tbsp fat-free dressing, 1 serving fruit.
Takeout
Microwave Option
Smart Ones - Smartwiches Garden Veggies & Mozzarella (270 calories) or equivalent
Microwave 1 pkg Smartwiches Garden Veggies & Mozzarella, add 1 cup mixed salad leaves, 1
tbsp fat-free dressing, 4 oz mini-yogurt (50 calories).
Microwave Option
Weight Watchers Smart Ones Chicken Carbonara (300 calories) or equivalent
Microwave 1 pkg Smart Ones Chicken Carbonara, add 2 cups mixed salad leaves, 2 tbsp fat-free
dressing.
Microwave Option
Healthy Choice Herb Breaded Pork Patty (300 calories) or equivalent
Microwave 1 pkg Healthy Choice Herb Breaded Pork Patty, add 1 cup mixed salad leaves, 1 tbsp
fat-free dressing, 1/2 cup vegetable juice.
Microwave Option
Lean Cuisine Baked Fish (300 calories) or equivalent
Microwave 1 pkg Lean Cuisine Baked Fish, add 1 cup mixed salad leaves, 1 tbsp fat-free
dressing, 1/2 cup fruit juice.
Microwave Option
Lean Cuisine Chicken Fettuccini (250 calories) or equivalent
Microwave 1 pkg Lean Cuisine Chicken Fettuccini, add 2 cups mixed salad greens, 2 tbsp fat-free
dressing, 4 oz Fruit Cup (like Del Monte)
Microwave Option
Weight Watchers Smart One's Fire-Grilled Chicken and Vegetables (280 calories) or
equivalent
Microwave 1 pkg Smart One's Fire-Grilled Chicken and Vegetables, add 1 cup mixed salad
leaves, 1 tbsp fat-free dressing, 1 serving fruit.
Microwave Option
Lean Cuisine Deluxe Cheddar Potato (250 calories) or equivalent
Microwave 1 pkg Lean Cuisine Deluxe Cheddar Potato, add 1 cup vegetable juice, 1 serving fruit.
Microwave Option
Lean Cuisine Pepperoni French Bread Pizza (300 calories) or equivalent
Microwave 1 pkg Lean Cuisine Pepperoni French Bread Pizza, add 1 cup mixed salad leaves, 1
tbsp fat-free dressing, 1 mini-yogurt (50 calories).
Microwave Option
Weight Watchers Smart One's Penne Pollo (290 calories) or equivalent
Microwave 1 pkg Smart One's Penne Pollo, add 1 cup mixed salad leaves, 1 tbsp fat-free
dressing, 1 serving fruit.
Microwave Option
Healthy Choice Lasagne Bake (280 calories) or equivalent
Microwave 1 pkg Healthy Choice Lasagne Bake, add 1 cup mixed salad leaves, 1 tbsp fat-free
dressing, 1 serving fruit.
Microwave Option
Lean Cuisine Santa Fe Style Rice & Beans (300 calories) or equivalent
Microwave 1 pkg Lean Cuisine Santa Fe Style Rice & Beans, add 1 cup mixed salad leaves, 1
tbsp fat-free dressing, 4 oz mini-yogurt (50 calories).
Microwave Option
Stouffer's Beef, Roast Potato & Peppers (300 calories) or equivalent
Microwave 1 pkg Stouffer's Beef, Roast Potato & Peppers, add 1 cup mixed salad leaves, 1
serving fruit.
Microwave Option
Lean Cuisine Spaghetti with Meatballs (270 calories) or equivalent
Microwave 1 pkg Lean Cuisine Spaghetti with Meatballs, add 1/2 cup vegetable juice, 1 serving
fruit.
Microwave Option
Healthy Choice Cheesy Rice & Chicken (230 calories) or equivalent
Microwave 1 pkg Healthy Choice Cheesy Rice & Chicken, add 2 cups mixed salad leaves, 2 tbsp
fat-free dressing, 4 oz mini-yogurt (50 calories), 1 serving fruit.
Microwave Option
Uncle Ben's Mexican Bowl Beef Fajita (300 calories) or equivalent
Microwave 1 pkg Uncle Ben's Mexican Bowl Beef Fajita, add 1 cup vegetable juice.
-------------------------------------------------------------------------------------------Brown Bag Option
Ham & Swiss with Crackers, Fruit & Yogurt
1 oz lean ham, 1 oz Swiss cheese, 4 graham crackers, 1 serving fruit, 4 oz mini-yogurt (50
calories).
Brown Bag Option
Ham & Swiss with Crackers, Jell-O Pudding
1 oz lean ham, 1 oz Swiss cheese, 4 graham crackers, 4 oz pack fat-free Jell-O Pudding Snack.
Brown-Bag Option
Chicken & Rice Salad and Fruit (2 servings)
Broil two 4 oz skinless chicken breasts and cut into bite-size pieces. Mix with 1 cup cooked rice,
1/4 cup canned corn, 1/4 cup frozen green peas, 1/4 cup pineapple chunks. Split into 2
containers. Use half today and half tomorrow. Add 1 serving of fruit each day.
Brown Bag Option
Crunchy Yoghurt & Fruit
Mix together 2 tbsp crunchy cereal like granola or grapenuts,1 tbsp sunflower seeds, 4 chopped
dried apricots, 1 tbsp raisins. Put mix in container/plastic bag. Take to work with an 8 oz tub
plain yogurt. Mix in to yogurt just before eating. Eat with 1 serving fresh fruit. Note: You can
make double the quantity of mix to add to another yogurt tomorrow.
Brown Bag Option
Option Soup, Crackers & Fruit
10 3/4 oz can Campbell's Healthy Request (Blue Label) Soup, any variety, 1 packet saltine soup
crackers, 1 banana chopped, 6 dried apricots, small handful almonds. Heat soup in microwave.
Brown Bag Option
Chicken & Cheese Salad, Crackers and Fruit
2 cups salad leaves, top with couple grape tomatoes, sliced red, green and yellow peppers, 2
sticks chopped celery, grated carrot, add 1 oz fat-free cheese, 3 oz lean sliced chicken breast.
Serve with 3 graham crackers and 1 serving fruit.
Brown Bag Option
Turkey & Swiss with Crackers, Fruit & Yogurt
1 oz turkey, 1 oz Swiss cheese, 4 graham crackers, 1 serving fruit, 4 oz mini-yogurt (50
calories).
Brown Bag Option
Deli-Soup and Sandwich
One serving Lentil Soup, Sandwich made with 2 thin slices whole wheat bread, or 1 thick slice, 1
oz cheese, 1 tsp light mayo, sliced tomato, cucumber, lettuce and onion, 1 serving fruit.
Brown Bag Option
Tuna & Pasta Salad and Fruit & Nut Mix (Makes 2 servings)
Drain 3 oz can water-packed tuna and break into chunks. Mix with 1 cup cooked pasta (like
spirals or bows), 1 cup mixed frozen vegetables, 6 cherry or grape tomatoes, 2 tbsp fat-free
mayo. Take half today in a sealed container and refrigerate half for tomorrow. Eat each serving
with 1 oz packet Fruit and Nut Mix (like Planters/150 calories or equivalent from Snacks List).
Brown Bag Option
Turkey & Swiss with Crackers, Fruit & Yogurt
2 slices (2 oz total) turkey, 1 oz Swiss cheese, 3 graham crackers, 1 serving fruit, 4 oz miniyogurt (50 calories).
Brown Bag Option
Quick Pizza & Fruit Juice
Split a light hamburger bun in half. Spread 1 tbsp pasta or pizza sauce on each half. Top each
with 1 tbsp shredded low-fat cheese, 1 chopped canned pineapple ring, sliced red or green
pepper, red onion (or any veggies) and broil until the cheese melts. Allow to cool and reheat in
microwave next day. Serve with 8 fl oz carton/bottle Orange Juice.
Brown Bag Option

Crab or Tuna Whole Wheat Roll, Fruit and Yogurt
Drain 3 oz can water-packed crab or tuna and break into chunks. Mix with 2 tbsp fat-free mayo
and 1 tbsp canned corn. Pack into whole wheat roll. Eat with a couple of cherry or grape
tomatoes and Serve with mini-yogurt (50 calories) and 1 serving fruit. Note: To save time,
make up roll and refrigerate overnight.
Brown Bag Option
Rice Salad, Crackers, Fruit and Yogurt
Mix 1/2 cup cold cooked rice with 1 cup chopped raw peppers, carrots, cucumber (or any salad
vegetables), 2 tbsp chopped pineapple, 2 tbsp corn, 3 oz diced chicken or turkey. Serve on 2
whole wheat crackers, with and 1 mini fat-free yogurt.
Brown Bag Option
Chicken, Turkey, Egg or Fish Salad, Crackers, Cheese and Fruit
Make a large bowl salad with mixed lettuce leaves, green, red, yellow peppers, cherry tomatoes,
cucumber, onion, celery, grated carrot and top with 2 tbsp fat-free dressing. Eat with 4 oz of
any of the following: cooked chicken or turkey breast, water packed tuna, crabmeat, shrimp or 1
hard cooked egg. Follow with 2 graham crackers topped with 1 tbsp fat-free cream cheese and 1
serving of fruit.
-------------------------------------------------------------------------------------------OR - Make up Your Brown Bag using the following:
A. Use one of the following breads or crackers:
6" Pita
1 Roll
2 slices whole wheat bread
4 whole wheat crackers
1 tortilla wrap
B. Add one of the following fillings:
2 oz cooked chicken or turkey
1 oz low-fat Swiss or cheddar-type cheese
3 oz fat-free cheese
1/2 cup fat-free cottage cheese
1 hard boiled egg
2 oz luncheon meat
3 oz tuna, salmon, shrimp, crabmeat
C. Add one of the following:

2 tbsp fat-free mayo
2 tbsp salsa
2 tsp very low-fat margarine
D. Add one of the following:
2 cups salad with 1 tbsp fat-free dressing
1 cup vegetables
E. Add
1 serving fresh fruit.
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Anne Collins 2003

Anne Collins 2003
FREE FOODS
Extra Vegetables
You may choose 2 extra servings of vegetables or salad each day if you wish.
Condiments
Catsup/ketchup, horseradish, mustard, dill pickles, salsa, soy sauce, vinegar, lime/lemon juice.
Beverages
Water is the best drink. Drink 6-8 glasses each day.
You may also drink tea, coffee (with fat-free milk or 1 tbsp half & half), herbal teas, diet drinks.
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Anne Collins 2003

Anne Collins 28 Day Weight Loss Diet For Busy People

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Weight Loss Diet for Busy People

Ultra-Quick, Ultra Convenient

If you have any questions, either now or in the

28-Day Quick Start Diet

Weight Loss Diet for Busy People

Choose How Fast to Lose Weight

If you wish, you may choose from a range of Fast-Food Options

A choice of 2 breakfasts - one quick cook- one convenience

Q. May I mix and match meals?

Q. I can't drink milk. What do you suggest?

Q. I don't like fish, what can I have instead?

Q. Can I use Cool Whip on my fruit?

Choose sugar-free jelly/jam

--------------------------------------------------------------------------------------Go to Next Section | Back to Home Page

The Weight Loss Diet for Busy People

Choose 1 option for breakfast and lunch and dinner

Go to Next Section | Back to Home Page

The Weight Loss Diet for Busy People

Take-to-Work: Brown Bag Option

Take-to-Work: Microwave Option

Take-to-Work: Microwave Option

Take-to-Work: Brown Bag Option

Take-to-Work: Microwave Option

Take-to-Work: Brown Bag Option

Take-to-Work: Microwave Option

The Weight Loss Diet for Busy People

Take-to-Work: Microwave Option

Take-to-Work: Brown Bag Option

Take-to-Work: Microwave Option

Take-to-Work: Microwave Option

Take-to-Work: Brown Bag Option

Take-to-Work: Microwave Option

Take-to-Work: Microwave Option

The Weight Loss Diet for Busy People

Take-to-Work: Brown Bag Option

Take-to-Work: Microwave Option

Take-to-Work: Brown Bag Option

Take-to-Work: Microwave Option

Take-to-Work: Microwave Option

Take-to-Work: Brown Bag Option

Take-to-Work: Microwave Option

The Weight Loss Diet for Busy People

Take-to-Work: Microwave Option

Take-to-Work: Brown Bag Option

Take-to-Work: Microwave Option

Take-to-Work: Brown Bag Option

Take-to-Work: Microwave Option

Take-to-Work: Microwave Option

Take-to-Work: Brown Bag Option

The Weight Loss Diet for Busy People

Total Calories Per Day

Eat Your Snack Calories in any of the following ways

Coffee and Cake

Cheese and Tomato Toast (180)

1/2 3" bagel (70)

100-150 Calorie Extras

Pretzels, Choc-coated (130 calories)

English Muffin, Cream Cheese & Milk (146)

Less than 100 Calories

Brazil Nuts (90 calories)

Calories in Candy or Sweets Snacks

The Weight Loss Diet for Busy People

Grains, Pasta, Potatoes Group