(thx to freedieting.com)

 

Diet Plan 1

Diet Plan 2

Breakfast Breakfast
Cantaloupe - 1 cup
Scrambled Eggs - (1/2 cup egg substitute or 1 egg and 1 egg white 1 teaspoon butter).
English Muffin (dry, whole-wheat)

Fat-Free Milk - 1 cup
Strawberries - 1/2 cup
English Muffin (with butter and jam) - wholewheat or oatbran + 1 teaspoon butter
Snack Snack
Mug of Granola (2 tbsp. granola + 1/4 cup fat-free milk) Graham Crackers (1)
Chocolate Milk - 1 cup fat-free milk + 2 tbsp chocolate syrup.
Lunch Lunch
Fat-Free Milk - 1 cup
Peanut Butter and Jelly Sandwich (2 tbsp peanut butter 2 tbsp jelly or jam 2 slices whole wheat bread)
Celery Sticks (1/2 cup) and Baby Carrots (1/2 cup)
Small Roll - 2 1/2 inches in size.
Satisfying Veggie Salad - (1 cup mixed greens 1/3 cup carrots 1/3 cup tomatoes 1/3 cup cucumbers 1/2 cup canned chickpeas 2 tablespoons chopped eggs 2 tablespoons reduced-calorie dressing)

Dinner Dinner
Mixed Greens (2 cups + 1 tbsp reduced-calorie dressing)
Spaghetti (1 cup whole wheat spaghetti 1/4 cup meatless pasta sauce 2 tablespoons Parmesan 2 teaspoons chopped basil)
Pasta with Broccoli and Chicken (see below)
Treat Treat
Ginger Snaps (3) Frozen Fruit Bar - no more than 80 calories.

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