Breakfast(450-500 calories)
2 whole wheat waffles with spray butter, 1 Tbsp peanut butter
spread on each waffle and cinnamon
1 egg or 1 light yogurt
½ cup berries Snack
(200 calories)
¾ cup low-fat cottage cheese
1 light yogurt Lunch
(450-500 calories)
Meal-size salad with 5 oz grilled chicken breast, 1 cup chopped
vegetables, 3 Tbsp nuts, ½ cup chopped berries, dressing on
side
1 large sweet potato baked w/ skin-use spray butter or extra
virgin olive oil spray Post-Workout Snack
(200 calories)
15 whole wheat crackers
1 serving 2% string cheese Dinner(450-500 calories)
Healthy Quesadillas
1 whole wheat tortilla
½ cup 2% grated cheese
5 oz chopped chicken breast
½ cup chopped peppers and mushrooms
Fold over and broil in oven 1-2 minutes per side
2 Tbsp light or fat-free sour cream
Salsa
3 thin slices avocado
Side salad w/dressing on side Snack(100-150 calories)
½ apple chopped and covered in cinnamon; warm in microwave
2 minutes
Cover in light vanilla yogurt and 1 Tbsp whole grain cereal
Sample #8
Breakfast
(500-600 calories)
1 whole wheat English muffin with 2 oz lean Canadian bacon, 1
slice 2% cheese, 1 egg
1 large fruit or 1 cup chopped
1 light yogurt with 2 Tbsp milled flaxseed or 12 oz 1% milk Snack(250-300 calories)
1 banana with 1 Tbs. peanut butter
1 serving 2% string cheese Lunch(500 calories)
Pita Pizza
1 whole wheat pita with ¼ cup tomato sauce, ½ cup 2% grated
cheese
Directions: Cover with 2 oz pepperoni, Canadian bacon,
chicken, or ham; broil in oven for 4-5 minutes
Salad with 3 Tbsp nuts, 2 Tbsp dried fruit, and dressing on side Snack(250-300 calories)
1 granola bar (150-180 calories)
15 almonds Dinner(500-600 calories)
Asian Meal
6 oz grilled chicken breast
2 cups vegetables sautéed in 1 Tbsp extra virgin olive oil and
spray cooking oil (about 6 minutes)
1¼ cup brown rice
Mix together and dash w/ soy sauce Snack(100 calories)
1 individual low-fat pudding with 2 Tbsp light whipped topping