Breakfast - Option 1
Pancakes, Bacon & Berries
2 'lite' pancakes
1 tbsp maple syrup
2 slices Canadian bacon
½ cup berries.
Breakfast - Option 2
Yogurt, Wheatgerm & Fruit
1 cup fat-free yogurt
2 tbsp wheat germ
1 medium-sized banana
1 tbsp sesame seeds.
Lunch - Convenience Option
Chicken Sub
Subway 6" Chicken Breast Sub (311 calories)
1 serving fruit.
Lunch - Home Option
Soup and Veggie Sandwich
1 cup low-fat canned ready-to-serve soup
2 slices whole wheat bread
2 tbsp fat-free mayo
Chopped vegetables, 1 oz fat-free cheese.
Main Meal - Convenience Option
Frozen Meal - Angel Hair Pasta (or calorie-equivalent)
Lean Cuisine Angel Hair Pasta (220 calories)
2 cups salad
1 tbsp fat-free dressing
2 graham crackers with 1 tbsp fat-free cream cheese
1 serving fruit.
Main Meal - Recipe Option
Pasta with Meat Sauce
Ingredients: 1 oz dry weight pasta or thin spaghetti, 3 oz very lean ground
beef, 1/2 cup sliced bell peppers, 1 large tomato chopped, 1 clove minced garlic,
1/2 tsp oregano, 1/2 tsp Italian seasoning.
Snacks
Choose from list of snacks provided.
Extra Daily Allowance (Calories 90)
1 cup fat-free milk (or equivalent)
Your daily meals on this diet contain an average of 1100 calories. Depending on your gender and how much weight you have to lose, you may increase this to 2000+ calories, by adding extra snacks.