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30-Day Healthy Eating Plan
30-Day Menu

If your goal weight requires significantly more or less than the prescribed diet plan offers, you will need to either add or subtract a snack or adjust 1-2 meals to compensate for the difference in calories.  The best snack to subtract is the after dinner snack.  Eating calories earlier in the day gives your body more time to burn it off during normal activity.
 
Calories are the single most important factor in weight gain or loss.  Be sure to eat foods closest to their natural state avoiding highly-processed foods.  Eat plenty of fresh fruits and vegetables and you will easily be on your way to reaching all your weight loss goals.  In fact, you can eat as many fruits and vegetables as you want because the fiber will fill you up before calories become a concern.  On the other hand, you'll want to eat smaller portions or steer clear of starchy foods, such as enriched pastas, potatoes, corn and refined rice, which ultimately turn to fat.  Basically, these foods are all white, stay away from white food.  Darker foods pack a nutrient punch, such as dark green, red and orange colored fruits and vegetables.
 
A very worthy investment when refining your meal choices is a  book containing a complete nutritional breakdown of foods.  It should count calories, fat, protein, carbohydrates, cholesterol and sodium.  Use it to track the amount of calories you consume.  The first step to improving your diet is to become aware of needed changes.  Keeping a journal of your calorie intake will tend to keep you on track. 
 
You should also use a set of measuring cups and spoons for the first week.  If you measure your food for just one week, you will be able to judge a serving from then on and will more easily be able to track how many calories you are taking in. 
**Also very useful are the Ziploc or Glad bowls that come in 1, 2 and 3 cup sizes.  Makes measuring foods easy!
 
As you'll see, I don't specifically list a beverage, as it is a personal choice, however, you should avoid sweetened juices, teas and creamed coffees.  Full-sugared sodas should also be avoided as they pack on calories.  Diet sodas are not recommended due to their unhealthy chemical content and they are known to increase your appetite.   Try to drink natural teas, herbal teas which have zero calories and are known to build your immune system.  Drink alot of water to help flush unneeded calories out of your body, and drink sufficient low-fat milk for calcium benefits of strong bones and to turn on your fat-burning mechanism.  Proper calcium intake and fat loss are directly linked in many studies.
 
Take a multi-vitamin daily to add all the other nutrients you may not be getting from your diet.

Week 1
Day 1- Monday - 1,800 Calories
 
Breakfast (300 Calories)
1 whole egg, 2 egg whites omelet (use no-cal cooking spray)
Fill with veggies (broccoli, bell peppers, mushrooms, onions, etc.
Sprinkle lightly with low-fat cheese
1 slice of whole-grain toast with lite butter or Butter Buds (butter-flavor substitute)
Glass of water; cup of tea or black coffee
 
A.M. Snack (200 Calories)
1 medium piece or 1-1/2 c. chopped fresh fruit
6-8 whole-grain crackers
 
Lunch: (400 Calories)
2 slices of turkey, lettuce and tomato
2 slices of whole grain bread with 1 tsp. light Miracle Whip or Mustard
1 c. clear broth soup such as chicken, vegetable or minestrone
1 c. water; unsweetened drink of choice
 
Afternoon Snack: (150 Calories)
2 c. light popcorn (unbuttered or sprinkle with butter buds to taste
1 c. water or sugar-free drink
 
Dinner: (400 Calories)
Baked chicken breast sliced over large salad of mixed dark greens and spinach (add as many vegetables as possible), mandarin oranges and raisins, sliced almonds.
Light or low cal dressing of choice or vinegar & olive oil
Whole grain roll with light butter (or none)
12 oz. of skim milk or drink of choice
Large glass of water
 
Late Snack (300 Calories)
1-1/2 c. of high fiber cereal
8 oz. Skim milk or Non-Fat Milk
Water

Tip:  Late snack is optional.  If you do not usually snack at night, you can add an extra 350 calories throughout the day.  If you snack alot at night, cut out the afternoon snack and use it after dinner.  Note:  It is best to add calories earlier in the day to give your body time to burn them off before your metabolism slows down for the night. 

 

Tuesday = 1,900
 
Breakfast (300 Calories):
1c. oatmeal with fresh berries tossed in
1 slice whole grain toast with 1 tbsp. natural peanut butter
8 oz. Skim Milk
Tea or Coffee (black)
Water
 
A.M. Snack (250 Calories)
Fruit salad (Mix of strawberries, canteloupe, melon & grapes)
Handful of favorite nuts
Water
 
Lunch (400 Calories)
3 oz. Tuna Salad (lite Miracle Whip) in whole-grain pita with lettuce tomato & sprouts
2 handfuls of Baby Carrots with 2 Tb. Lite Ranch Dip
1 c. of water; Unsweetened drink of choice
 
Afternoon Snack (200 Calories)
1 Orange
6-8 Whole grain crackers
Water
 
Dinner (500 Calories)
2 c. whole grain spaghetti noodles
1 c. marinara sauce
1 slice whole grian bread brushed lightly with olive oil,
(add a little garlic salt & broil for healthy garlic bread)
Fresh steamed green beans or canned (low-salt)
Unsweetened Iced Tea with lemon
Large glass of water
 
Late Snack (250 Calories)
Strawberry-Banana Smoothie
12 oz. Skim Milk, 5-6 strawberries, 1 banana; blend.
 
 

Wednesday = 1,800
 
Breakfast (350 Calories)
1 medium size whole-grain bagel with 2 tsp. light cream cheese
Orange slices (one orange)
Skim Milk, Tea or Coffee (black or use light creamer)
Water
 
A.M. Snack  (200 Calories)
Low-fat, low sugar yogurt with blueberries tossed in
Few whole grain pretzels
Water
 
Lunch (450 Calories)
Chicken Breast with lettuce and tomato
on 2 slices whole grain bread
1 tsp. Light Miracle Whip or Lite Ranch as a condiment
1c. Clear broth soup (vegetable, cabbage, won ton)
Unsweetened drink of choice
Water
 
Afternoon Snack (150 Calories)
1c. low-fat cottage cheese with pineapple chunks (subsitute any fruit in water)
Water
 
Dinner (400 Calories)
1 Medium slice Veggie PIzza (if homemade, use low-fat cheese)
Small side salad with low-cal dressing
Unsweetened drink of choice
Water
 
Late Snack (250 Calories)
6-8 whole grain crackers (or low-salt saltines)
Spread each lightly with peanut butter (1 Tbsp. total)
Tea or Skim Milk
Water
 

Thursday = 1,850
 
Breakfast (350 Calories)
1 Scrambled egg between a whole grain English muffin
1 slice Healthy Choice ham
(ketchup optional)
Orange slices or Fresh squeezed orange juice
Water
 
A.M. Snack (200 calories)
1 c. Home made Trail Mix
(Whole grain cereal, peanuts, almonds, sunflower seeds, raisins)
Water
 
Lunch (450 Calories)
2 c. Hearty Vegetable or Minestrone Soup
6 Saltine Crackers
1 Apple sliced and dipped in peanut butter (2 Tbsp. max.)
Unsweetened drink of choice
Water
 
Afternoon Snack (150 Calories)
Low-Fat Yogurt with fresh berries
Water
 
Dinner (400 Calories)
2 c. Chicken & Vegetable Stirfry:
Use cooking spray, lite soy sauce, stir-fry sauce and lots of your favorite vegetables)
over 1 c. whole-grain rice
Water and unsweetened drink of choice
 
Late Snack (300 Calories)
1-1/2 c. high-fiber, low sugar cereal
8 oz. Skim or Non-fat Milk
Water

Friday = 1,800
 
Breakfast (350 Calories)
2 Slices whole grain toast with one slice of light American or Swiss cheese and tomato slices
Fresh squeezed orange juice or orange slices
Water
 
A.M. Snack (200 Calories)
1 Tbsp. Peanut butter 
on 1 slice whole grain bread
Water
 
Lunch (450 Calories)
4 oz. Turkey or Veggie Burger topped with vegetables of choice
(lettuce, tomato, onion, pickes, etc.)
Whole grain bun
8-10 Baked Lays Potato Chips
Nectarine or fresh fruit of choice
Water
 
Afternoon Snack (150 Calories)
(2)--8" Sesame seed breadsticks (sesame seeds pack nutrients)
1 c. Cut up Kiwi fruit or Watermelon chunks
Water
 
Dinner (400 Calories)
Baked BBQ skinless chicken breast or 2 skinless drumsticks
4 Potato wedges (baked); lightly salted (ketchup or BBQ sauce optional)
Side Salad with low-cal dressing or vinegar and oil
Low Cal bevergage of choice
Water
 
Late Snack (300 Calories)
1-1/2 c. high-protein, fiber cereal
8 oz. skim milk or Non-fat milk
Water
 

Saturday = 1,750
 
Breakfast (350 Calories)
2 c. Instant oatmeal with real apple chunks & cinnamon
8 oz. Skim Milk (optional)
Water
Tea or Coffee
 
A.M. Snack (200 Calories)
1/2 Whole grain English muffin
with 1 tsp. low-sugar fruit spread
Banana
Water
 
Lunch (450 Calories)
Chicken or Turkey lunchmeat (2 slices) on whole grain roll
with lettuce, tomato, sprouts (or try cucumbers)
Light Miracle Whip or low-fat condiment of choice (ketchup, mustard)
1 c. Vegetable Soup
1 whole fruit of choice
Water
Unsweetened Iced Tea (or drink of choice)
 
Afternoon Snack (200 Calories)
1/2 c. Fat free Bean Dip mixed with 1/2 c. Salsa.  Heat in microwave
12 tortilla chips (whole grain or baked preferred)
 
Dinner (400 Calories)
3 oz. Extra Lean Steak - Broiled
Baked Sweet Potato lightly sprinkled with cinnamon & brown sugar
   OR eat a regular baked potato with ketchup or steak sauce instead of butter & sour cream
Side Salad with low-cal dressing
Unsweetened drink of choice
Water
 
Late Snack (150 calories)
2 c. unbuttered popcorn (use butter buds instead)
Water, Ice Tea
 
Tip:  Order your salad dressing "on the side" and dip your fork into it before piercing your lettuce.  Saves calories!

Sunday = 1,900
 
Breakfast (350 Calories)
1egg, 2 whites omelet with lots of veggies,
a few bacon bits & sprinkle of lite cheese
1 slice whole grain toast with 1/2 tsp. light butter (or fruit spread)
10 oz. fresh-squeezed orange juice or whole orange
Water
Tea-Coffee
 
A.M. Snack (200 Calories)
Handful of baby carrotts and broccoli dipped in lite Ranch
6-8 whole grain crackers
 
Lunch (400 Calories)
2 slices of Ham (Healthy Choice preferred)
1 slice lite Swiss or American cheese
2 slices whole grain bread, lettuce, tomato
Mustard (or use no fat condiment of choice)
1 pickle
1 c. vegetable soup (or clear broth soup of choice)
 
Afternoon Snack (250 Calories)
2 cups of fresh cut watermelon or mixed melons
Handful of mixed nuts
 
Dinner (400 Calories)
4 oz. Turkey Meatloaf (recipe below)
1 c. Mashed Potatoes (make with chicken broth instead of milk and butter)
Low-fat chicken gravy
Steamed green vegetable of choice (green beans, broccoli, asparagus)
Water
Low-cal beverage of choice
 
Late Snack (300 Calories)
1-1/2 c. high fiber cereal (at least 4 grams per serving)
8 oz. skim milk
 
Turkey Loaf:
1 lb. lean ground turkey
1 egg whites
1 c. bread crumbs
1/2 c. ketchup
sauteed finely chopped vegetables (carrots, mushrooms, red pepper, onion)
(saute' in cooking spray and just a drop of olive oil)
Mix all ingredients, shape into loaf, cover top with more ketchup
Bake in 350 oven for 45-60 minutes
 

Week 2
Monday = 1,750
 
Breakfast  (350 Calories)
2 c. High-fiber cereal (at least 4 grams per serving)
8 oz. Skim Milk
1 C. Apple Sauce (use natural or low-sugar)
Coffee, Tea
Water
 
A.M. Snack (200 Calories)
1 medium nectarine or peach
6-8 whole grain crackers
Water
 
Lunch (400 Calories)
Large Plate of dark green lettuce & spinach with all your favorite veggies
Cubed chicken breast (3 oz.)
Whole grain roll
4 Tbsp. Low-cal dressing of choice
Water
Low-cal unsweetened drink of choice)
 
Afternoon Snack (200 calories)
Fat-free Yogurt with fresh fruit and a few chopped nuts tossed in
 
Dinner (350 Calories)
4 oz. Grilled or Broiled Salmon with fresh lemon
Homemade tartar sauce (pickle relish & light Miracle Whip--2 Tbsp.)
Steamed or grilled vegetables (season to taste)
(If grilled, drizzle with 1 tsp. olive oil--add 100 calories)
 
Late Snack (250 Calories)
12 oz. Skim Milk with 1scoop of protein powder (vanilla or chocolate)
add 4 strawberries, 1 banana, raspberries (optional); mix in blender
 

Tuesday = 1,900
 
Breakfast (400 Calories)
2 Slices whole grain toast with 2 Tbsp. peanut butter
1 Orange
Water
Tea, Coffee
 
A.M. Snack (250 Calories)
2 c. sliced melon/canteloupe/honeydew
6-8 whole-grain crackers
 
Lunch (350 Calories)
3 oz. Chicken breast sandwich
On whole grain bun, lettuce, tomato, Lite Miracle Whip
1 Apple or whole fruit of choice
Water
Iced Tea or Unsweetened drink of choice
 
Afternoon Snack (200 Calories)
Medium Banana
2 Graham cracker squares
 
Dinner (350 Calories)
Lien Cuisine of Choice (300 calories or less)
Side Salad with low-cal dressing
Unsweetened beverage of choice
Water
 
Late Snack (300 Calories)
1-1/2 c. high-fiber cereal
8 oz. Skim Milk
Water
 

Wednesday = 1,750
 
Breakfast (350 Calories)
1 c. Oatmeal with 1/2 sliced banana
8oz. Skim milk
1 Slice whole grain toast with low-sugar preserves
Water
Tea or Coffee
 
A.M. Snack (200 Calories)
1-1/2 c. Homemade Trail Mix (nuts, raisins, Bran Chex, pretzels)
Water
 
Lunch (350 Calories)
2 c. Hearty Chicken Soup (4 saltines = add 50 calories)
5 Medium sliced strawberries
Whole grain roll
Water
Unsweetened, low-cal drink of choice
 
Afternoon Snack (150 Calories)
Low-fat Yorgurt with fresh berries
Water
 
Dinner (450 Calories)
2 c. whole-grain spaghetti with
1 c. lean meat sauce (use ground sirloin mixed with ground turkey)
Fresh steamed or canned green beans
Iced Tea (or unsweetened drink of choice)
Water
 
Late Snack (250 Calories)
8 oz. Low-Fat frozen yogurt with 1/2 banana, 4 strawberries; mix in blender
 
 
 

Thursday = 1,875
 
Breakfast (450 Calories)
2 c. whole grain, high fiber cereal (more than 4 grams per serving)
10 oz. Fat-free or skim milk
Orange slices or fresh squeezed juice
Water
Coffee
 
A.M. Snack (125 Calories)
Vegetable Cup-a-Soup
2 breadsticks (or 4 saltines)
 
Lunch (400 Calories)
Egg Salad Sandwich made with Light Miracle Whip
on Whole Grain Bread
Bunch of grapes
Water
Drink of Choice (low-cal, unsweetened)]
 
Afternoon Snack (250 Calories)
Handful of mixed nuts or trail mix
Water
 
Dinner (400 Calories)
2 Homemade Grilled Chicken Soft Tacos without cheese
(Buy prepared marinated chicken or stirfry with cooking spray and dash of taco sauce)
Lettuce, Tomatoes, Salsa
2 T. Black Bean Dip mixed with 4 T. Salsa
10-12 Torilla Chips (baked or whole grain preferred)
Water
Unsweetened drink of choice
 
Late Snack (250 Calories)
2 Graham Cracker squares
Small banana
8 oz. Skim milk
Water

Friday = 1,750
 
Breakfast  (250 Calories)
1/2 peanut butter sandwich
(1 Tbsp. Peanut Butter on 1 slice whole grain bread)
Pear or Apple
Water
Coffee or Tea
 
A.M. Snack (250 Calories)
1 c. Low-Fat cottage cheese with
Peaches (packed in water) or fresh berries tossed in
 
Lunch (400 Calories)
1 Medium Slice Veggie Pizza
Side Salad with low-cal dressing (lots of fresh veggies)
Water
Low-Cal, Unsweetened drink of choice
 
Afternoon Snack (200 Calories)
2 c. Mixed Melon Chunks
6 Whole Grain Crackers
 
Dinner (500 Calories)
4 oz. Very Lean Steak broiled or grilled
Baked Potato with Ketchup or steak sauce as a condiment
1/2 c. Vegertarian baked beans
1 Slice whole grain bread with lite or no spread
 
Late Snack (250 Calories)
2 low-sugar Oatmeal Raisin Cookies
8 oz. Skim Milk
Water
 
 
 

Saturday = 1,850
 
Breakfast (400 Calories)
1 scrambed egg between a whole grain English Muffin
1 slice of deli ham
Fresh squeezed orange juice or orange slices
Water
Coffee, Tea
 
A. M. Snack (200 Calories)
Chopped veggies in
1/4 c.fat-free Ranch dressing
Water
 
Lunch (450 Calories)
1 c. of Minestrone or Bean Soup
3 oz. Tuna Sandwich made with Light Miracle Whip
On 2 slices whole grain bread
Water
Low Cal, Unsweetened drink of choice
 
Afternoon Snack (250 Calories)
Fruit Salad (make with chopped fruits, handful of nuts)
Mix with 2 T. fat-free yogurt or Free Cool-Whip
 
Dinner (300 Calories)
2 cups Chicken Stirfry (sauteed in 1 tsp. olive oil & cooking spray to supplement)
Broccoli, Zuchini, Bean Sprouts, Mushrooms (add as many different veggies as you want)
1 Tbsp. Lite Soy Sauce
1 Tbsp. Stirfry Sauce (add little bits of water as needed to steam veggies on top of chicken, then stir in)
Water
Beverage of Choice (low-cal, unsweetened)
 
Late Snack (300 Calories)
1-1/2 c. High-fiber cereal
8 oz. skim milk
Water
 

Sunday = 1,800
 
Breakfast (350 Calories)
1 egg, 2 egg-whites omelet with veggies and a sprinkle of lite cheese
1 slice whole-grain toast with lite butter or fruit spread (low-sugar)
1 Fresh fruit of choice
Water
Coffee, Tea
 
A.M. Snack (200 Calories)
1/2 peanut butter sandwich
(1 Tbsp. peanut butter & 1 slice whole grain bread)
Water
 
Lunch (400 Calories)
2-1/2 c. bowl of chili or Minestrone or Bean Soup
6 Saltines
Side Salad with low-cal dressing
Water
Unsweetened, low-cal drink of choice
 
Afternoon Snack (150 Calories)
2 c. unbuttered popcorn (use butter buds or low-fat substitute) *see below
Drink of choice (low-cal)
Water
 
Dinner (350 Calories)
Grilled or broiled salmon or mackerel with fresh lemon slices
Homemade tartar sauce (pickle relish & Lite Miracle Whip--2 Tbsp)
Steamed or grilled veggies of choice (if grilled, drizzle with 1 tsp olive oil and add 100 calories)
Water
Drink of choice (low-cal)
 
Late Snack (250 Calories)
12 oz. skim or non-fat milk in blender with:
4 strawberries, 1 banana, rasperries (optional)
1 Tbsp. chocolate protein powder; mix.
 
*Watch for trans-fats in butter substitutes, trans-fat contains hydrogen and is not good for your health.  It is not required yet to be listed on the nutrition label, however, if the fat content is 5 (for instance) and the saturated is 0 and mono saturated is 0, then it is all trans-fat--avoid it.

Week 3
 
Monday - 1,800
 
Breakfast (300 Calories)
2 Oatmeal Pancakes       See Recipe below
with 1/4 c. Lite or Sugar-Free Syrup
Blueberries (can be added to batter)
Tea or Coffee
Water
 
Snack (250 Calories)
1c. Homemade Trail Mix
(Whole grain cereal, peanuts, sunflower seeds, raisins, pretzels)
Water
 
Lunch (350 Calories)
Sliced Chicken Breast over mixed dark greens
Low-Cal Dressing (limit to 1/4 cup)
Whole Grain Roll
1 piece whole fruit of choice
Water
 
Snack (200 Calories)
Fat-Free Frozen Yogurt
with sliced berries and a few chopped nuts
 
Dinner (400 Calories)
4 oz. Turkey or Veggie Burger on Whole Grain bun
Add veggies:  lettuce, tomato, onion, pickle
low-fat condiments (ketchup, mustard)
Baked Sweet potato and white potato wedges
Low-Cal, Unsweetened drink of choice
Water
 
Snack (300 Calories)
1-1/2 c. high fiber cereal
8 oz. skim milk
 
Oatmeal Pancake Recipe:
1/2 c. instant uncooked oatmeal
1/4 c. flour
6 egg whites
1/2 c. skim milk
1 scoop vanilla protein powder
 
Non-Fat cooking spray
Lite or Low-sugar syrup
 
 

Tuesday - 1,900
 
Breakfast (350 Calories)
1 egg, 2 egg-white omelette
Fill with veggies
Sprinkle with lite cheese
1 Slice whole-grain toast
Coffee, Tea
Water
 
A.M. Snack (200 Calories)
1 fresh fruit of choice
6-8 whole grain crackers
 
Lunch (400 Calories)
Tuna salad (with lite Miracle Whip)
2 slices whole grain bread, lettuce tomato
Cup of clear broth soup (chicken, vegetable, cabbage, etc.)
Low-Cal, Unsweetened beverage of choice
Water
 
Snack (250 Calories)
2 Tbsp. Homemade nut spread (recipe below)
or use peanut butter
on 1 slice whole grain bread
Water
 
Dinner (450 Calories)
3-4 oz. Chicken Breast - parmesan style
Marinara Sauce, add 1/2 can of canned spinach (drain well)
Sprinkle with Lite Mozzarella & Parmesan Cheeses
1 Whole Grain Roll
Steamed Broccoli or Veggies of Choice
Unsweetened, low-cal beverage of choice
Water
 
Late Snack (250 Calories)
Protein Smoothy:
1 scoop protein powder
8 oz. Skim or Fat-Free Milk
Frozen Strawberries
Banana
 
Nut Spread Recipe:
(Mix in food processor)
1 c. walnuts
1 spoon honey
dash of cinammon 
Can use like peanut butter, but it contains less fat and calories

Wednesday - 1,750 
 
Breakfast (300)
2 c. oatmeal with cinammon
Sliced apple
Tea or Coffee
Water
 
A.M. Snack (250)
Mixed cubed melon (watermelon, canteloupe, honeydew)
Handful of mixed nuts
Water
 
Lunch (350)
1-1/2 c. Minestrone or Bean Soup
4-6 Saltines or whole grain bread
Side Salad with low-cal dressing
Unsweetened beverage of choice
Water
 
Afternoon Snack (250 Calories)
Broccoli tops and baby carrotts
dipped in low-cal ranch dressing
6-8 whole grain crackers
 
Dinner (350 Calories)
4 oz. Broiled Tuna Steak over mixed spinach salad
Mandarine Oranges, Beets, veggies of choice, few almonds
Low-Cal Raspberry Viniagrette
Whole Grain pita cut into wedges (spray with cooking spray and broil for 1 minute to add crunch)
Unsweetened, low-cal beverage of choice
Water
 
Snack (250 Calories)
1 c. high-fiber cereal
8 oz. Skim or Fat-Free milk
 
 
*Kraft "Light Done Right" dressings give you all the taste with less than half the calories and fat of full-cal dressings.

Thursday - 1,700
 
Breakfast (350 Calories)
1 scrambled egg
on a 1 slice whole-grain toast
1 Slice of Lite Cheese
Fresh-squeezed Orange Juice or
Orange Slices
Water
 
A.M. Snack (250 Calories)
1/2 peanut butter & jelly sandwich
on 1 slice whole-grain bread
Water
 
Lunch (400 Calories) 
2 Slices of Healthy Choice Ham
1 Slice Lite Cheese
1 Whole Grain Roll or 2 Slices Whole Grain Bread
Lettuce, Tomato, low-fat condiments
1 Cup of clear broth soup of choice
 
Snack (250 Calories)
1 c. frozen yogurt with blueberries
and a handful of chopped nuts
 
Dinner (400 Calories)
Chicken Fajita with lettuce, tomato, sliced avacado, olives and salsa
(Buy prepared marinated chicken or stir-fry in 1 tsp. olive oil
and a dash of taco sauce; Use whole-grain fajita or lawash roll-ups)
Unsweetened, low-cal beverage of choice
Water
 
Late Snack (250 Calories)
1 banana
2 graham cracker squares
8 oz. Milk
Water

Friday - 1,850
 
Breakfast (400 Calories)
2 slices of whole grain toast
with 2 tbsp. Peanut Butter (or Nut Spread; recipe on Tuesday menu)
Coffee or Tea (black)
Water
 
A.M. Snack (250 Calories)
1 medium piece of fruit of choice
1/2 c. homemade trailmix (high-fiber cereal, raisins, almonds, nuts, pretzels)
 
Lunch (300 Calories)
1c. Chili or Bean Soup
4 Saltines
Small Side Salad with low-cal dressing
Unsweetened low-cal beverage of choice
Water
 
Afternoon Snack (200 Calories)
1 c. Low-fat cottage cheese
With handful of sunflower seeds tossed in
Water
 
Dinner  (400 Calories)
4 oz. Sliced Turkey Breast (2 slices medium thickness)
with 1/2 c. Lite Gravy
Small Baked Potato (use butter buds or gravy)
Steamed Green Vegetables of choice
Unsweetened beverage of choice
Water
 
Late Snack (300 Calories)
1 1/2 c. High-Fiber cereal
8 oz. Skim or Fat-free milk
Water
 

Saturday - 1,750
 
Breakfast (350 Calories)
2 c. High Fiber/Low Sugar Cereal
Toss in fresh berries
10 oz. Skim or Fat-Free Milk
Tea, Coffee
Water
 
Snack (250 Calories)
Sliced Apple
Spread with Peanut Butter
Water
 
Lunch (400 Calories)
BLT made w/Turkey Bacon (4 strips)
Lettuce, Tomato, Lite Miracle Whip
2 Slices Whole Grain Bread
Sliced Cucumbers
Unsweetened, low-cal drink of choice
Water
 
Afternoon Snack (100 Calories)
Large Banana
Water
 
Dinner (450 Calories)
Baked BBQ Chicken Breast
Baked Sweet Potato sprinkled with Cinammon
(Or Baked Regular Potato--use Butter Buds to taste)
Steamed Broccoli or Brussel Sprouts (or greens of choice)
Unsweetened, low-cal drink of choice
Water
 
Late Snack (100 Calories)
2 c. tomato soup (made with 1/2 Fat Free Milk & 1/2 Water)
 
 

Sunday - 1,775
 
Breakfast (350 Calories)
1 whole egg and 2 egg whites scrambled
2 slices turkey bacon
1 slice whole grain toast with lite butter
Orange Slices or fresh squeezed Orange juice
Water
 
A.M. Snack (125 Calories)
Bunch of grapes
4-6 Whole grain crackers
Water
 
Lunch (350 Calories)
Veggie or Turkey Burger with lettuce, tomato, pickle, onions
Whole Grain Bun
Ketchup, mustard
Side Salad with low-cal dressing
Low-cal, unsweetened drink of choice
Water
 
Afternoon Snack (200 Calories)
1 c. low-fat cottage cheese
with fresh pineapple chunks
 
Dinner (450 Calories)
4 oz. Baked or Broiled Salmon or Mackerel
Homemade or lite Tartar Sauce (see recipe below)
Steamed green beans or vegetables of choice
1 c. Whole Grain Brown Rice dish
Unsweetened, low-cal beverage of choice
Water
 
Late Snack (300 Calories)
Medium Banana
Spread with 1 Tbsp. Peanut Butter
8 oz. Skim or Non-Fat Milk
 
 

Week 4 (Includes Fast Food Choices)
 
Monday - 1,850 
 
Breakfast  (300 Calories)
1-1/2 c. High-Fiber cereal
8 oz. Skim Milk
Water
 
A.M. Snack (150 Calories)
Peach, Pear or Apple
2 Whole grain sesame breadsticks
Water
 
Lunch (600 Calories)
Pizza Hut Personal Sized Veggie Pizza
or 2 Med Slices Deep Dish Veggie Pizza
Unsweetened beverage of choice
Water
 
Afternoon Snack (100 Calories)
Pineapple, Kiwi, Raspberries, Strawberries
Mixed with 2 Tbsp. Fat-Free Cool Whip Topping
 
Dinner (450 Calories)
3 oz. Lien Steak
1 c. Whole Grain Pasta (toss with 1 tsp. olive oil & parmesan cheese to taste)
Side Salad with low-cal dressing, lots of veggies
Unsweetened, low-cal beverage of choice
Water
 
Late Snack (200 Calories)
1/2 Peanut butter sandwich (1 Tbsp.)
1 Slice Whole Grain Bread
1 Medium Banana
Coffee, Tea
Water
 

Tuesday = 1,750
 
Breakfast (350 Calories)
1 egg & 2 whites scrambled
2 slices of turkey bacon
1 slice whole grain toast w/small dab of butter (or use butter buds)
Coffee or Tea
Water
 
A.M. Snack (100 Calories)
Bunch of grapes
4 whole wheat crackers
 
Lunch (500 Calories)
McDonald's:
1 Regular Hamburger (280)
1 Small order Fries (210)
Iced Tea
Water
 
Afternoon Snack (200 Calories)
1 c. Homemade trial mix
 
Dinner (400 Calories)
3 oz. Broiled or Baked Salmon w/Lemon & Dill
1/2 c. Brown Rice mixed with chopped sauteed onions and bell peppers
Steamed Green vegetable of choice
Unsweetened, Low-Cal beverage of choice
Water
 
Late Snack (200 Calories)
Banana with 1 Tbsp. Peanut Butter
Water
 
 
 

Wednesday - 1,750
 
Breakfast (250 Calories)
2 c. oatmeal with 4 oz. Skim Milk
Berries or sliced banana tossed in
Coffee or Tea
Water
 
A.M. Snack (150 Calories) 
Fat-free Yogurt
Mix in 1 scoop Vanilla Protein Powder
 
Lunch (450 Calories)
Subway:
Turkey Breast or Turkey & Ham or Roast Beef Sub with No Cheese
Load on the veggies
Small Bag of baked Lays chips
Unsweetened, low-cal beverage
Water
 
Afternoon Snack (150 Calories)
Assorted chopped veggies
in Fat-Free Ranch dip
4-5 whole grain crackers
Water
 
Dinner (250 Calories)
2 c. Chicken Stirfry
Add alot of veggies, bean sprouts
Toss with Almonds
Unsweetened, low-cal beverage of choice
Water
 
Late Snack (300 Calories)
2 Slices whole grain toast
with natrual fruit spread
8 oz. Skim or low-fat milk
Water

Thursday - 1,750 
 
Breakfast (250 Calories)
Whole-grain bagel
1 Tbsp. Lite Cream Cheese
Orange Slices or fresh squeezed orange juice
Coffee, Tea
Water
 
A.M. Snack (150 Calories)
1 whole fruit, nectarine or peach
4-6 whole grain crackers
Water
 
Lunch (400 Calories)
2 1/2 c. Hearty Chicken Soup
6 saltines
Side Salad with low-cal ranch
Unsweetend, low-cal drink of choice
Water
 
Afternoon Snack (200 Calories)
Frozen Yogurt
Blueberries and handful of chopped nuts tossed in
Water
 
Dinner (450 Calories)
Taco Bell
1 regular taco - (170)
1 bean burrito - (280)
Unsweetened beverage of choice
Water
 
Late Snack (300 Calories)
1/2 peanut butter and jelly sandwich
10 oz. Skim Milk
Water
 

Friday - 1,900
 
Breakfast (300 Calories)
2 Oatmeal Pancakes (see recipe above)
1/4 c. Lite or low-sugar syrup
Handful of raspberries (can add to the batter)
Coffee or Tea
Water
 
A.M. Snack (350 Calories)
Fruit Smoothy
12 oz. Orange Juice
5 frozen strawberries
1 medium banana
mix in blender
 
Lunch (350 Calories)
Burger King Value Menu:
Chili (200)
Side Salad w/fat-free Italian dressing (70)
Baked Potato - Plain (80)
(pour chili over potato, or use ketchup as a low-fat condiment instead of butter and sour cream)
Unsweetened beverage of choice
Water
 
Afternoon Snack (150 Calories)
2 c. Melon cuts (watermelon, canteloupe, honeydew)
4-6 whole grain crackers
Water
 
Dinner (450 Calories)
2 c. Whole Wheat Spaghetti
with Marinara Sauce
Add sauteed mushrooms, green and red peppers, onions, garlic and any other veggies of choice. (saute in 2 tsp. olive oil and cooking spray)
1 sl. whole wheat Garlic toast (brush bread lightly with olive oil and sprinkle with garlic salt, broil for 1 min.)
Unsweetened, low-cal beverage of choice
Water
 
Late Snack (300 Calories)
1 1/2 c. High-Fiber cereal
8 oz. skim milk
Water
 
 
 

Saturday - 1,700 
 
Breakfast (300 Calories)
1 egg-2 egg white omelette
Fill with veggies
Sprinkle lightly with low-fat cheese
1 slice whole grain toast w/ butter buds or lite butter
Coffee, Tea
Water
 
A.M. Snack (200 Calories)
1 c. Homemade Trail Mix
Water
 
 
Lunch (300 Calories)
Large Salad of mixed dark greens
Low-cal dressing of choice
1/2 Tuna Salad Sandwich made with Lite Miracle Whip
on 1 slice of whole grain bread
(or place tuna salad on salad greens instead and substitute bread for 1 whole grain roll)
Unsweetened, low-cal beverage of choice
Water
 
Afternoon Snack (75 Calories)
McDonald's Frozen Yogurt with cone
 
Dinner (550)
Wendy's Grilled Chicken Sandwich without mayo (300 Calories)
Lettuce, tomato
Use lite mayo or low-fat ranch as a condiment (25)
Small Chili (200 Calories)
Unsweetened, low-cal beverage of choice
Water
 
Late Snack (150 Calories)
2 graham cracker squares
1 med banana
Water
 

Sunday - 1,800
 
Breakfast (400 Calories)
Egg Sandwich:
2 slices whole grain toast
1 slice lite american cheese
1 Egg slightly scrambled
Orange slices or fresh-squeezed orange juice
Water
 
A.M. Snack (150 Calories)
1-1/2 c. Cottage Cheese with canned peaches
(be sure packed in water, not syrup--if syrup, rinse)
 
Lunch (390 Calories)
Kentucky Fried Chicken (KFC): 
1 Chicken Breast or 2 drumsticks, remove skin (225)
1 Side of greens (45)
1 Side of mashed potatoes & gravy (120)
Unsweetned, low-cal beverage of choice
Water
 
Afternoon Snack (150 Calories)
Whole piece of fruit
2 whole-grain sesame breadsticks
 
Dinner (350 Calories)
Turkey Meatloaf-- See recipe at end of Week 1.
Baked Potato or Sweet Potato (preferred)
Whole Grain Roll
Steamed vegetables of choice
Unsweetened, low-cal beverage
Water
 
 
Late Snack (300 Calories)
1 1/2 c.High fiber cereal
8.oz Skim or Fat-Free Milk
Water
 
 

Food Tips:
Use one day to chop and bag veggies to take with you or to use in recipes for the entire week.
 
Keep foods cool while on the road by taking along a thermos with a few ice cubes in the bottom.  Store food in individual baggies in the thermos to keep fresh.
 
Buy natural fruit spreads in place of full-sugared jellys and jams.
 
Prepare and store several chicken breasts one day of the week to use on sandwiches and on salads througout the week.
 
 
See the Shopping List  page for more information and a good high-fiber cereal comparison.
 
More Information about Weight Loss:
Once you adjust your calorie intake, your body will slowly adjust to it as well.  Over a period of time, usually after 6 months, your metabolism will slow down to meet your lowered calorie demand.  This is called reaching a "plateau".  
 
If this happens to you, remember that up and down flucutation in daily calories can keep the metabolism from slowing (although physical activity is highly recommended for this purpose as well as the many other health benefits).  In other words, eat more calories on one day and less on the next and so on, as in the example below:
 

calgraph.jpg

Contact me at BodyAtWork@Wyan.org with any questions.