TOTAL CALORIES ~1600 (thx to freedieting.com)

Breakfast

  • 1 cup fat-free milk
  • 2 whole grain toaster waffles, topped with
    • 1 cup berries or chopped fruit
    • 2 tsp butter or trans-free margarine
    • 2 tsp maple syrup

Morning Snack

  • 2 tsp peanut butter
  • 2 Graham crackers
  • Maple Milk
    • 1 cup fat-free milk
    • 1 teaspoon maple syrup

Lunch

  • 1 cup sliced red peppers
  • Veggie cheeseburger (see below)

Afternoon Snack

  • 1 protein bar (20g protein)

Dinner

  • 1 cup steamed broccoli, with a spritz of lemon juice
  • Lemon Couscous (see below)
  • Fish with Olives and Capers (see below)

Treat

  • 5 Chips Ahoy! Cookies

Ensure you drink plenty of water - aim for 8-10 glasses per day.

Meal Plan 2

TOTAL CALORIES ~1600

Breakfast

  • Cereal:
    • 150 cal. high-fiber
    • 1 cup fat-free milk
    • 1 small sliced banana

Morning Snack

  • 2 tbsp almonds
  • 8oz / 226g low-fat fruit yogurt with no more than 210 calories
  • 2 tsp peanut butter

Lunch

  • 1 orange
  • 1/2 cup low-fat cottage cheese
  • 1 cup sliced red peppers
  • Turkey and Cheese Sandwich:
    • 2 slices whole wheat bread
    • 2 slices turkey breast
    • 2 slices reduced-fat cheese
    • 2 tomato slices
    • 1 leaf of lettuce
    • 1 tsp low-fat mayo
    • 1 tsp mustard)

Dinner

  • 1 cup brown rice
  • Shrimp and Vegetable Kebabs (see below)

Treat

  • 2 Keebler Sandies Cookies