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Lunch
Snack
Dinner
Snack
11 Almonds (84)
Meal Plan 2
Lunch
Snack
Dinner
Snack
Meal Plan 1
Snack
Smoothie (170)
(1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).
Lunch
Salad (1 small tomato,1/2 cucumber, 1 cup lettuce) with 1 teaspoon lite mayonnaise +
1/2 tbsp olive oil. (116)
Dinner
3.5 oz. (~100g) chicken breast (skinless boneless) - cook in griller. (119)
Meal Plan 2
1/2 Cup Canned Fruit Cocktail (Fruit Salad) - in natural juice only (54)
Snack
Lunch
8 Whole Wheat Ritz Crackers with 1/2 cup Low-Fat (1%) Cottage Cheese. (194)
Dinner
Ensure you drink plenty of water - aim for 8-10 glasses per day.
Meal Plan 1
Lunch
1 apple (70)
Snack
Dinner
Snack
Meal Plan 2
Lunch
Snack
Dinner
Snack
Diet Plan 2
Breakfast
Breakfast
Cantaloupe - 1 cup
Scrambled Eggs - (1/2 cup egg substitute or 1 egg and 1 egg
white 1 teaspoon butter).
Snack
Snack
Lunch
Lunch
Dinner
Treat
Treat
Ensure you drink plenty of water - aim for 8-10 glasses per day.
Ingredients:
Instructions:
Prepare the pasta according to package directions. Drain, reserving 1 cup of the
liquid. Return the liquid to the pot. Place the pasta in a bowl and cover to keep
warm. Bring the liquid to a boil. Add the broccoli, cover, and cook for 4 to 5
minutes, or until soft, but not soggy. Add the pasta, chicken, cheese, oil, and
pepper flakes (if using). Toss well.
Meal 2
Meal 3
Meal 4
Meal 5
Morning Snack
9 pecan halves (90)
Lunch
Afternoon Snack
Dinner
Black Bean Pasta with a Salad
Breakfast
1 cup corn flakes
1 cup skim milk
1 cup orange juice
1 tablespoon honey
Herbal tea
Morning Snack
1 cup baby carrots
Food Guidelines
The Mayo Clinic Healthy Weight Pyramid emphasizes fruit and vegetables - which are allowed to be eaten in
unlimited quantities. Other carbohydrates, such as grains, play a lesser role in the pyramid.
The diet is one of the most healthful and natural diets to be found. Consuming ample amount of vegetables will
not only provide a nutritionally-rich diet - but will also lead to satiation - hopefully leading to a desire to eat less
sugary and fatty foods.
1,208
Cholesterol
115 mg
Protein
81 g
Sodium
1,413 mg
Carbohydrate
198 g
Fiber
36 g
Total fat
18 g
Potassium
3,302 mg
Saturated fat
4g
Calcium
541 mg
6g
Monounsaturated fat
Day 6
Homemade cabbage soup, plus meat(beef) and vegetables.
Day 7
Homemade cabbage soup, plus brown rice, pure fruit juice, and vegetables.
2 green peppers
1 bunch celery
1 48 oz. can V8
Juice (optional)