1,200 Calories

Breakfast:

  • ½ cup old fashioned rolled oats
  • ½ cup skim milk
  • ¾ cup blueberries
  • ¼ cup almonds (chopped)

 Lunch:

  • 2 oz tuna (in water)
  • 1 pita (6 inches across) OR whole wheat bread
  • 1 tbsp reduced fat mayonnaise OR ¼ avocado
  • 1 cup raw baby carrots

Snack:

  • 1 small apple

Dinner:

  • 3 oz grilled chicken breast
  • 2/3 cup brown rice
  • 1 cup cooked non-starchy vegetable (green beans)
  • 2 tsp olive oil (can add to vegetables)
  • 1 cup tossed salad greens with 1 tbsp dressing

Snack:

  • 2/3 cup (6 oz) low fat Greek yogurt

1,500 Calories

Breakfast:

  • 1-2 slices whole wheat toast
  • 1 tsp butter OR 1-2 tbsp natural peanut butter
  • ¼ cup low fat cottage cheese OR ½ cup low fat Greek yogurt
  • 1 small fruit (banana, orange, apple, etc.)

Snack:

  • 1 small fruit

Lunch:

  • 2 slices whole wheat bread
  • 2 oz of chicken (without skin)
  • ½ cup cooked non-starchy vegetables (broccoli) OR 1 cup raw non-starchy vegetables (carrots)
  • 1 tsp mayonnaise (if desired) OR 1 slice mozzarella cheese
  • ½ cup sliced tomato (for sandwich) and/or lettuce (for sandwich)

Snack:

  • 2/3 cup (6 oz) low fat Greek yogurt

Dinner:

  • 3 oz roast beef (or lean protein of your choice)
  • ½ large baked potato with skin
  • ½ cup non-starchy vegetable (steamed cauliflower)
  • 1 cup strawberries (or fruit of your choice)
  • Tossed salad greens + 1 cup raw non-starchy vegetables (broccoli, tomatoes, cucumbers, carrots)
  • 1 tsp extra virgin olive oil
  • 2 tbsp salad dressing (balsamic vinaigrette or reduced fat salad dressing of your choice)

Snack:

  • Whole wheat crackers (triscuits-6) and 1 mozzarella cheese stick

2,000 Calories

Breakfast:

  • ½ cup old fashioned rolled oats OR ¾ cup unsweetened, ready to eat cereal
  • 1 egg
  • 1 slice of whole wheat toast
  • 1 tbsp natural peanut butter
  • 2 tsp low sugar jelly
  • 1 small fruit (banana, apple, etc.)

Snack:

  • 2 tbsp hummus
  • 1 cup raw non-starchy vegetables

Lunch:

  • 2 cups chicken noodle soup
  • 1 cup mixed salad greens
  • 2 cups raw vegetables (example- carrots, celery, etc.)
    • Can pair with dip (2 tbsp hummus, black bean dip, ranch)
  • 2 tbsp salad dressing (balsamic vinaigrette or reduced fat salad dressing)
  • 1 small fruit (peach, orange, banana, apple, etc.)

Snack:

  • ¼ cup roasted unsalted/lightly salted nuts

Dinner:

  • 1 cup mashed potato
  • 1 small whole wheat dinner roll
  • 3 oz baked salmon
  • 1 cup non-starchy vegetables
  • 2 small clementines

Snack:

  • 1 boiled egg
  • 1 small fruit