(freedieting.com)

Breakfast

  • 1 Cup Fruit Juice
  • 1/2 Cup Oatmeal
  • 1 Cup Low-Fat Yogurt
  • Black Coffee or Herbal Tea

Snack

  • Smoothie

(1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).

Lunch

  • 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.

Dinner

  • 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

Breakfast

  • 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

Snack

  • 1 Medium-Sized Banana

Lunch

  • 6 Crackers with Low-Fat Cottage Cheese.
  • Handful Mixed Nuts (Almonds, Walnuts, Brazil nuts)
  • 1 Medium Fruit (Apple, Peach, Plum, Pear, etc)

Dinner

  • 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