- 1 Cup Fruit Juice
- 1/2 Cup Oatmeal
- 1 Cup Low-Fat Yogurt
- Black Coffee or Herbal Tea
(1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).
- 2 Slices Whole Wheat Bread
- 1/2 Cup Tuna (in water only)
- Salad (Tomato, Cucumber, Lettuce) with 1 teaspoon mayonnaise + 1/2 tbsp olive oil.
- 3.5 oz (~100g) chicken breast (skinless boneless) - cook in griller.
- 1 Cup Broccoli
- 1/2 Cup Brown Rice
Meal Plan 2
TOTAL CALORIES ~1200
- 2 Slices Whole Wheat Toast with 1 tsp Butter
- 1/2 Cup Canned Fruit Cocktail (Fruit Salad) - in natural juice only
- 8 oz (1 cup) Trim (1%) Milk
- 1 Medium-Sized Banana
- 6 Crackers with Low-Fat Cottage Cheese.
- Handful Mixed Nuts (Almonds, Walnuts, Brazil nuts)
- 1 Medium Fruit (Apple, Peach, Plum, Pear, etc)
- Medium Baked Potato
- 3 oz (~85g) Sirloin Steak
- 1/2 Cup Mushrooms
- 1/4 Cup Onions
- 1 Teaspoon olive or canola oil (cooking)
- 1 Cup Mixed Vegetables