|
Meal Plan |
Breakfast
2 Carbs
1
Protein
0-1 Fat |
Lunch
2 Carbs
2
Protein
0-1 Fat
Veggies |
Snack
1 Carb |
Supper
2 Carbs
2
Protein
1 Fat
Veggies |
Bedtime Snack
1-2 Carbs
1
Protein (opt) |
| Day
1 |
3/4 Cup
Rice Krispies
8-10oz Milk (low fat)
Coffee or Tea |
1 Cup
Pasta 2 Oz
Chicken (no skin)
1 Cup Cauliflower &
Broccoli
1 tbsp Light margarine
or
1 tsp Olive oil for stir fry |
1-2
Popcorn cakes |
Small
Hamburger w/ mustard and/or catsup
1 cup slices tomatoes
Salad
2 tbsp light dressing
Diet soft drink |
8oz sugar
free yogurt Raw
veggies |
| Day
2 |
1 slice
toast 1/2
grapefruit
1 egg or
1/4c egg
substitute 1tsp
light margarine, light jam, or 1 strip bacon
coffee or tea |
1
sandwich:
2 bread
2 oz meat
1 tsp mayoSalad
or veggie soup
Iced tea with
artificial sweetner |
1/2 cup
low fat milk |
1 cup
casserole 1 cup
green beans
Salad with Low Fat
dressing
Diet Jello
|
3 Graham
Crackers Diet
Cocoa (30 cal) |
| Day
3 |
1 Waffel
(4.5" square) 1/2
Cup Applesauce
2 tbsp peanut butter |
1 cup
tomato soup made with water
1 2" square brownie or 6
saltines
1/2 cup cottage cheese |
Sugar
Free Jello 1/2
cup milk (could be added to soup for lunch) |
Shrimp
Stir Fry:
2/3 cup rice
2oz
shrimp
1 cup stir fry veggies
1 tsp oilTea |
1/2
sandwich w/ 1 oz meat
Mustard or fat free Mayo |
| Day
4 |
3/4 cup
oatmeal 1/2 cup
milk
(save protein for
supper) |
2 cups
salad greens and raw veggies
1/2 cup red beans and
garbanzos
1 oz cheese or meat
1/2 cup canned fruit
fat free dressing
sugar free jello |
1/2 cup
sugar free pudding |
1/4 of a
10oz cheese pizza
add veggies:
tomato - pepper
mushrooms
Diet Soft Drink |
1/2 cup
Ice Cream |
| Day
5 |
1/2 cup
shredded wheat 1
cup milk or
1/2 cup milk + diet cocoa |
1 cup
beans or chili
Salad with low fat dressing
Sliced tomatoes |
1 cup raw
veggies |
TV
dinner:
Turkey/gravy
Mashed
Potatoes
Dressing
Add Veggies or salad |
6oz milk
blended with heaping tbsp sugar free pudding and
ice cubes |
| Day
6 |
2 4"
pancakes 2 tbsp
lite syrup
1 egg |
1 cup
spaghetti/meatballs
Salad with Low Fat
dressing
1 cup broccoli |
1-2 tbsp
raisins |
2oz pork
chop 1 small
potato with fat free sour cream
1/2 cup peas or
corn\1tsp margarine
1 cup cooked carrots |
1/2 cup
fruit or juice bar
1/4 cup cottage cheese |
| Day
7 |
1 whole
English muffin or bagel
1oz fat free or low fat
cheese
1 strip of bacon
(optional) |
2 soft
tacos diet soft
drink
salad or veggies as
desired (no fat) |
1/2 cup
frozen yogurt (fat free, sugar free) |
2-3 oz
fish fillet 1/2
cup mashed potatoes
1 small dinner roll
1 cup spinach with
lemon |
1/2 cup
sugar free pudding |
