BREAKFAST - Cereal with Seeds, Walnuts and Fruit (Calories
290)
1 Shredded Wheat biscuit
1/2 cup non-fat milk
1 tbsp pumpkin seeds
4 chopped walnuts
1 apple, chopped
SNACK
1 orange (Calories 70)
LUNCH - Grilled Ham & Swiss on Rye and Fruit (Calories
340)
1 slice rye bread or whole wheat bread
1 oz low-fat Swiss cheese
3 oz deli ham
1/2 tsp honey mustard
4 cherry tomatoes
1 kiwi fruit
SNACK
Low-fat yogurt, handful of walnuts or almonds (Calories 100)
DINNER - Chicken with Lentils and Vegetables (Calories 344)
5 oz skinless, boneless, chicken breast
1/2 cup cooked lentils
1 cup fresh or frozen broccoli
1 cup fresh or frozen green beans
Extra Daily Allowance (Calories 45)
1/2 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.