Meals:
Lunch - approximately 450
calories (30 % of daily calories)
Dinner - approximately 450
calories (30% of daily calories)
Snacks (2 snacks and one
bedtime shake) - 225 calories (15% of daily calories)
Daily Servings:
Use fats, oils & sweets sparingly.
2-3 servings daily of dairy (milk, yogurt, cheese)
3-5 servings daily of vegetables
2-3 servings daily of proteins (beef, fish, lamb, beans, eggs, chicken)
2-4 servings daily of fruits
6-11 servings daily of grains (bread, cereal, brown rice, pasta)
Breakfast:
1 package of instant oatmeal any flavor,
1 slice of whole grain toast,
1 tablespoon of favorite jam/preserves/jelly/apple butter,
1 pat of butter
Snack #1: 60 calorie or less snack
Lunch:
Lean meat and mozzarella sandwich with raw spinach, sliced mushrooms, tomato slices, light mayo/mustard;
1 carrot or 10 baby carrots;
1 cup skim milk
Snack #2: 60 calorie or less snack
Dinner:
1 small chicken breast, skin removed - baked, roasted, grilled or pan-cooked with cooking spray;
1 small baked potato with salt and pepper;
1 pat of butter;
2 cups of chopped lettuce, 5 cherry tomatoes, 1/2 sliced cucumber with favorite dressing;
1 slice of whole grain bread
Evening:
Diet shake with fruit and dairy