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Day 1
Breakfast
2 poached omega-3-enriched eggs
1 slice whole wheat toast or 1/2 whole wheat bagel with 1 tsp butter or 2 tsp trans-free canola-based spread
1/2 grapefruit
Lunch
1 Chicken-Cranberry Sandwich or Mock Chicken and Cranberry sandwich.
This consists of two slices of chicken and 1 tsp of cranberry sauce with whole wheat bread.
Mixed-green salad with 2 Tbsp olive oil vinaigrette
Afternoon Snack
2 Tbsp peanut butter
6 sm (about 1 oz) trans-free whole wheat crackers
1 sliced apple
Dinner
Pan-seared salmon fillet (about 4 oz cooked; slightly larger than a deck of cards)
1 c broccoli rabe cooked with olive oil, cracked red pepper, and garlic
3/4 c wild or brown rice pilaf
Dessert or Evening Snack
1/2 c fresh raspberries or other seasonal berry
1/2 c low-fat plain or vanilla yogurt
Calories: 1,679 Protein: 104 g Carbohydrates: 179 g Fat: 68 g Saturated fat: 15 g Cholesterol: 551 mg Fiber:
34 g Sodium: 1,586 mg
Slim Tips To slash 500 calories:
reduce lunch sandwich from a whole to a half
cut one snack
All meat,fish or egg can be replaced with Tofu and Tofu mock meats and such.
Breakfast
2 poached omega-3-enriched eggs
1 slice whole wheat toast or 1/2 whole wheat bagel with 1 tsp butter or 2 tsp trans-free canola-based spread
1/2 grapefruit
Lunch
1 Chicken-Cranberry Sandwich or Mock Chicken and Cranberry sandwich.
This consists of two slices of chicken and 1 tsp of cranberry sauce with whole wheat bread.
Mixed-green salad with 2 Tbsp olive oil vinaigrette
Afternoon Snack
2 Tbsp peanut butter
6 sm (about 1 oz) trans-free whole wheat crackers
1 sliced apple
Dinner
Pan-seared salmon fillet (about 4 oz cooked; slightly larger than a deck of cards)
1 c broccoli rabe cooked with olive oil, cracked red pepper, and garlic
3/4 c wild or brown rice pilaf
Dessert or Evening Snack
1/2 c fresh raspberries or other seasonal berry
1/2 c low-fat plain or vanilla yogurt
Calories: 1,679 Protein: 104 g Carbohydrates: 179 g Fat: 68 g Saturated fat: 15 g Cholesterol: 551 mg Fiber:
34 g Sodium: 1,586 mg
Slim Tips To slash 500 calories:
reduce lunch sandwich from a whole to a half
cut one snack
All meat,fish or egg can be replaced with Tofu and Tofu mock meats and such.
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