Meal Plan 1

TOTAL CALORIES ~1221

Breakfast

1 Cup Orange Juice (55)

1/2 Cup Oatmeal (154)
1 Cup Low-Fat Yogurt (154)
Black Coffee or Herbal Tea (0)

Snack

Smoothie (170)

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

Lunch

2 Slices Whole Wheat Bread (200)

1/2 Cup Tuna (in water only) (90)
Salad (1 small tomato,1/2 cucumber, 1 cup lettuce) with 1 teaspoon lite mayonnaise + 1/2
tbsp olive oil. (116)

Dinner

3.5 oz. (~100g) chicken breast (skinless boneless) - cook in griller. (119)
1 Cup Broccoli (55)
1/2 Cup cooked Brown Rice (108)

Meal Plan 2
TOTAL CALORIES ~1206

Breakfast

1 Slice Whole Wheat Toast with 1 tsp Butter (125)

1/2 Cup Canned Fruit Cocktail (Fruit Salad) - in natural juice only (54)
8 oz. (1 cup) Trim (1%) Milk (100)

Snack

1 Medium-Sized Banana (105)

Lunch

8 Whole Wheat Ritz Crackers with 1/2 cup Low-Fat (1%) Cottage Cheese. (194)
Handful Mixed Nuts (.6 oz.)(Almonds, Walnuts, Brazil nuts) (100)
1 Medium Apple (96)

Dinner

Small Baked Potato (128)

3 oz. (~85g) Sirloin Steak (156)
1/2 Cup Mushrooms (10)
1/4 Cup Onions (17)
1 Teaspoon olive or canola oil (cooking) (30)
1 Cup Mixed Vegetables (90)

1/2 ) _(

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2

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Medium Banana (7" to 8")

Large Banana (8" to 9")
Extra Large Banana (9" or longer)

105 (438 kj)

121 (505 kj)
135 (564 kj)

raw, with skin, 100g = 1 small

1 medium
1 medium, 2oz
Cantaloupe, 1 medium wedge, 2.4oz
1 medium
1 large, 6.5oz
1 medium, 3.5oz
1 medium, 5.8oz
1 wedge, 10oz

Apple
Banana
Lemon
Melon
Nectarine
Oranges
Peaches
Pear
Watermelon

Milk - Non Fat

1 cup

Cottage Cheese - Low Fat (1%)

Cottage Cheese - Low Fat (2%)
Cheese - Cheddar
Cheese - Colby
Feta Cheese

Egg

1 large egg (1.76oz)

Chicken (roasting, meat and skin, roasted)

Bananas
Apple 126
Cucumber 47
Tomatoes 32

26.9 1.3 0.4

31.1 1.5 0.5
34.7 1.7 0.5

135

52 (218 kj)
94 (393 kj)
17 (70 kj)
24 (101 kj)
67 (279 kj)
86 (361 kj)
42 (176 kj)
98 (410 kj)
92 (383 kj)

13.8
21.7
5.4
5.7
15.9
21.5
10.8
25.1
20.6

83 (347 kj)

1 cup
1 cup
1 slice (28g)
1 slice (28g)
1 wedge (38g)

78 (324 kj)

0.3
1.1
0.6
0.6
1.2
1.7
0.7
0.7
1.7

0.2
0.3
0.2
0.2
0.5
0.2
0.0
0.7
1.1

12 8 0

163 (682 kj)

203 (849 kj)
113 (474 kj)
110 (460 kj)
100 (418 kj)

0.6

6.3

6 28 2
8 31 4
0 79
1 79
2 58

5.3

223 933 23.97 13.39 3.74 76

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1/0-- 1/8 1/0

85

1/0 005
105