BREAKFAST - Traditional Oatmeal, Honey, and Apple
1/2 cup water
2/3 cup fat free milk
1.5 oz oats [dry rolled oats]
2 tbsp oat bran
1 tsp honey
1 apple, chopped
Calories 360; total fat 7g; saturated 0.5g; cholesterol 3mg.
SNACK
8 dried apricot halves
Calories 65; total fat 0g; saturated 0g; cholesterol 0mg.
LUNCH - Salmon, Tomato on Toast with Salad
1 slice whole grain bread
1 large tomato, sliced
3 3/4 oz can salmon, drained
1 cup salad leaves
1 cup sliced bell peppers
1 cup sliced cucumber
Lemon juice and black pepper
Calories 307; total fat 9g; saturated 1.5g; cholesterol 41mg.
SNACK
1 orange
Calories 70; total fat 0g; saturated 0g; cholesterol 0mg.
DINNER - Stir-fried Chicken Breast, Veggies and Rice
4 oz boneless, skinless chicken breast
1 tsp olive or canola oil
1 tbsp soy sauce
1 cup mushrooms
1 small red onion
1 sliced red bell pepper
1 clove minced garlic
3 tbsp [dry weight] brown basmati rice
Calories 344; total fat 5.5g; saturated 1g; cholesterol 86mg.
Daily Total
Calories 1146; total fat 21.5g; saturated 3g; cholesterol 130mg.
Extra Daily Allowance (Calories 45)
1/2 cup fat-free milk (or equivalent)
Your daily meals on this diet contain an average of 1200 calories. Depending on your gender and how much weight you have to lose, you may increase this to 2000+ calories by adding extra snacks.