Originally Posted by
Flower420
6:30 am Pick two for breakfast
1. 110 calories: Latte with reduced-fat milk
2. 140 calories: Skippy brand Squeeze Stick of
peanut butter
3. 200 calories: 1 cup reduced-sodium cottage
cheese with fresh peaches and cinnamon
4. 200 calories: 1 cup blackberries,
blueberries, or strawberries with 6 ounces light
yogurt and 1 tablespoon low-fat granola
5. 250 calories: Any-way-you-like-it egg on a
whole-grain English muffin with melted cheese
6. 250 calories: Oatmeal made with milk
instead of water; add brown sugar, walnuts,
and/or any fresh or dried fruit
7. 260 calories: Cold whole-grain cereal, such
as Kashi or raisin bran, with reduced-fat milk
8. 300 calories: Peanut butter and jelly on a
whole-grain English muffin or wheat bread
9. 300 calories: Scrambled-egg burrito with
turkey sausage and salsa
10. 300 calories: Two-egg omelet with
spinach, mushrooms, and sour cream
0930 am snack options –
pick 1-2 options
1. 80 calories: Stick of string cheese
2. 100 calories: Hard-boiled egg with a handful
of grape tomatoes
3. 180 calories: Nature Valley granola bar
4. 250 calories: Ready-made reduced-fat
smoothie, such as Stonyfield Farm
5. 250 calories: Clif bar
6. 275 calories: 2 or 3 small handfuls of trail mix
7. 290 calories: Kellogg's Nutri-Grain bar with a
handful of pistachios or almonds
8. 300 calories: Slice of whole-grain bread
topped with peanut butter and banana
9. 300 calories: Small bagel with 2 slices of
Muenster cheese, melted
10. 400 calories: Medium-size fruit muffin (best
if made with whole-wheat flour)
Lunch options – choose 1
1. 175 calories: Canned tuna with balsamic
vinegar on whole-grain crackers or bread
2. 300 calories: 3 corn-tortilla flautas stuffed
with refried beans and dipped in salsa
3. 350 calories: Half an avocado, sliced, or ½
cup prepared guacamole with tomato and
onion in a whole-grain pita
4. 375 calories: Baked potato with chopped
broccoli and a slice of American cheese,
melted
5. 400 calories: Seafood salad in a wholegrain
bread with diced tomato, cucumber, and
onion
6. 400 calories: 3 or 4 slices of bacon,
reduced-fat Cheddar cheese, thin apple slices,
and peanut butter on toasted whole-grain
bread
7. 400 calories: ½ cup hummus with roasted
vegetables
8. 400 calories: Small ham-, turkey-, or roastbeef-
and-Swiss sandwich (wheat) with
vegetables and mustard
9. 400 calories: Fresh mozzarella and tomato
slices on a bed of greens, with balsamic
vinaigrette and extra-virgin olive oil
10. 450 calories: Taco salad with salsa or
reduced-fat sour cream
Afternoon snack – pick 1- need protein
1. 160 calories: Reduced-fat Cheddar and apple
halves
2. 175 calories: 5 cheese wedges
3. 200 calories: ½ cup ranch or sour cream dip
with vegetables
4. 210 calories: Half a container of Cracker Jack
5. 250 calories: 1 cup reduced-fat yogurt
6. 250 calories: Small handful of chopped nuts /
granola over a cup of fruit salad or yogurt
7. 260 calories: Apple, pear, or banana
smeared with peanut butter
8. 300 calories: Cup of chickpeas
9. 340 calories: 2 ounces roasted nuts
10. 350 calories: 1 cup each fat-free milk and
frozen yogurt blended with a spoonful of peanut
Dinner – keep it small –
Will be eating again in 2
hours
1. 200 calories: 2 cups mixed vegetables
(fresh or frozen) with ½ cup marinara sauce
and some grated Parmesan cheese
2. 275 calories: 3 or 4 large handfuls of greens
sautéed in olive oil with a handful of walnuts
and ½ cup raisins
3. 300 calories: 6-piece sushi meal with a cup
of miso soup
4. 325 calories: Buffalo burger topped with
coleslaw, onion, and tomato
5. 350 calories: Quesadilla made with a small
corn or whole-wheat tortilla, cheese, beans,
shredded chicken or lean ground beef, onion,
and jalapenos, and dipped in salsa – or use
wheat bread
6. 400 calories: Slice of pizza topped with
cheese and ground beef or ham
7. 400 calories: Turkey London broil cut into
strips, sautéed with onion, red and orange bell
pepper, and teriyaki sauce
8. 450 calories: Small plateful of nachos--
baked tortilla chips, shredded reduced-fat
cheese, refried beans, and salsa (plus some
corn or black beans, if you want)
9. 500 calories: Lentil, minestrone, or tomato
soup with a grilled-cheese sandwich on wholegrain
bread
10. 550 calories: 1 cup pasta tossed with
browned ground turkey breast, black olives,
diced onion, a drizzle of olive oil, and 1 ½
tablespoons crumbled Gorgonzola cheese
Evening snack – last food of the
day
1. 150 calories: 5 cups Jolly Time light
microwave popcorn sprinkled with hot
sauce or baked chips and salsa
2. 150 calories: 1 cup rice pudding
3. 150 calories: 6 or 7 strawberries dipped
in yogurt
4. 150 calories: 1 cup cocoa made with
skim milk
5. 175 calories: Sliced sweet potato (with
skin), tossed in olive oil and baked
6. 175 calories: 1 cup skim ricotta cheese
sweetened with Splenda, vanilla flavoring,
and a dash of nutmeg or cinnamon
7. 175 calories: Seltzer with 2 scoops frozen
yogurt, a handful of berries, and a shot of
flavoring syrup, such as strawberry or
cherry
8. 200 calories: Root-beer float with 2
scoops frozen vanilla yogurt
9. 200 calories: 2 handfuls olives or nuts
10. 275 calories: 2-ounce Snickers bar