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Day 4
Breakfast
2-oz banana bran muffin, about the size of a peach
1/2 c fresh berries (blueberries, blackberries, raspberries, or strawberries)
1/2 c low-fat plain or vanilla yogurt
Lunch
1 slice pizza (regular size--about 4 oz--from pizzeria)
Tossed salad with lettuce, tomato, and shredded vegetables, with 2 Tbsp
olive oil vinaigrette
Afternoon Snack
1 peach
1 sm handful of almonds (about 1/4 c)
Dinner
1 serving of 6oz of fish, turkey or chicken.. grilled
1 c mixed-grain pilaf
Dessert or Evening Snack
2 sm oatmeal-raisin cookies
Calories: 1,698 Protein: 79 g Carbohydrates: 218 g Fat: 61 g Saturated fat:
15 g Cholesterol: 244 mg Fiber: 16 g Sodium: 1,923 mg
Slim Tips To slash 500 calories:
reduce almonds (afternoon snack) to 2 Tbsp
skip evening snack
All dairy, meat or fish can all be substituted by a tofu substitute
Breakfast
2-oz banana bran muffin, about the size of a peach
1/2 c fresh berries (blueberries, blackberries, raspberries, or strawberries)
1/2 c low-fat plain or vanilla yogurt
Lunch
1 slice pizza (regular size--about 4 oz--from pizzeria)
Tossed salad with lettuce, tomato, and shredded vegetables, with 2 Tbsp
olive oil vinaigrette
Afternoon Snack
1 peach
1 sm handful of almonds (about 1/4 c)
Dinner
1 serving of 6oz of fish, turkey or chicken.. grilled
1 c mixed-grain pilaf
Dessert or Evening Snack
2 sm oatmeal-raisin cookies
Calories: 1,698 Protein: 79 g Carbohydrates: 218 g Fat: 61 g Saturated fat:
15 g Cholesterol: 244 mg Fiber: 16 g Sodium: 1,923 mg
Slim Tips To slash 500 calories:
reduce almonds (afternoon snack) to 2 Tbsp
skip evening snack
All dairy, meat or fish can all be substituted by a tofu substitute
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