Sample Menus 3

1000 calorie

Breakfast (300 calories)
from Subway: sausage, egg (regular) and cheese on an English muffin

or

Mocha smoothie (Combine 4 small ice cubes, ½ c low-fat Kemp’s vanilla frozen yogurt, 1 shot espresso/very strongly brewed coffee, 2 tsp cocoa powder in blender in this order and blend until smooth) and 2 slices Sara Lee 45 calories and Delightful bread with 1 tbsp peanut butter

Noon meal (300 calories)
Dr. McDougall’s soup (found at Whole Foods) There are many to choose from but make sure to read your labels and get ones with low sugars (5 grams or less per serving), higher protein and fiber.

Examples: Black bean soup (2 servings=300 calories), Organic lentil (2 servings=280 calories), Vegetable Lentil and Roasted Red Pepper (2 servings= 300 calories)

or

Salad with romaine, baby spinach, kale, diced tomatoes, shredded carrots, 1 diced hard boiled egg, 1 cup canned black beans (rinsed and drained) and ½ cup shredded chicken with salt, pepper, lemon juice and a drizzle of olive oil

or

Wendy’s grilled chicken go wrap and apple slices

Snack (100 calories)
1 cup of fresh zucchini, cucumber, celery or yellow squash cut into slices with 2 tbsp hummus for dipping

or

1 grilled chicken drumstick from KFC

or

Turkey Sesame Sticks: spread 2 slices of turkey each with honey mustard and season with pepper and then wrap each slice of turkey around one sesame breadstick (found in international aisle of grocery store)

PM meal (300 calories)
Turkey Reuben: Spread 3/4 tsp Dijon mustard on each slice of two pieces of rye bread. Place 1 slice reduced fat Swiss on each slice of bread, put turkey on top of one slice of bread and top with 2 ½ tbsp sauerkraut and 1 tbsp fat free Italian dressing. Heat 3/4 tsp canola oil in a large nonstick skillet over medium heat and add sandwich. Top with another heavy skillet and cook for three minutes on each side until golden.

or

Red Lobster create your own combination with garlic shrimp scampi, steamed snow crab legs, fresh broccoli and a roasted veggie medley

or

1 Grilled chicken cool wrap from Chick fil A

1200 calorie

Breakfast (400 calories)
Dunkin Donuts: Egg white, turkey sausage flatbread and iced caramel latte (medium)

or

Omelet (2 egg whites, 1 tbsp milk, salt and pepper, cooked with nonstick spray and filled with 2 slices bacon), 2 slices Sara Lee 45 Calories and Delightful Bread with 2 tsp Country Crock Light spreadable butter

or

from Starbucks- Spinach and Feta Breakfast Wrap with Grande (16 oz) skinny (nonfat) iced or hot café latte with sprinkled cinnamon and Truvia (or sugar substitute of choice)

or

Top one slice of whole grain bread with 1/3 cup part-skim ricotta cheese with 2 slices apricot and 2 tbsp walnuts, broil on high until edges of bread are golden (2 minutes)

Noon meal (400 calories)
from Panera- pick 2 soup and salad: half spinach power salad with crispy garlic peppercorns, applewood smoked bacon, fresh spinach, hard boiled egg, roasted mushroom and sweet onion blend with smoky sweet onion vinaigrette with low-fat vegetarian black bean soup

or

one cup of 2% cottage cheese with a cup of fresh frozen blueberries (keep frozen) and 2 tbsp chopped walnut

or

Baja-style Chicken bowl: Heat 1 tsp olive oil in a medium skillet over medium heat and saute ½ cup thinly sliced red pepper, 1/4 cup frozen corn, 1/4 cup black beans, 2 oz diced cooked chicken for 5 minutes; season with salt and pepper to taste. Spoon chicken mixture over ½ cup cooked brown rice and top with 1/4 cup salsa and 2 tbsp reduced fat shredded Monterey jack cheese.

Snack (100 calories)
Cinnamon Orange: with a sharp knife, remove the rind and white pith from the orange and cut into 4-5 slices and arrange them on a plate. Whisk together ½ tbsp orange juice, ½ tbsp lemon juice, 1/4 tbsp sugar and 1/8 tsp cinnamon in a bowl and then drizzle this mixture over the orange slice.

or

8 boiled shrimp with 4 tbsp cocktail sauce

PM meal (300 calories)
Roasted Eggplant Sandwich: Saute eggplant and red onion slices in about a teaspoon of olive oil. Add the veggies to a whole wheat sandwich with 2 tbsp of hummus spread on the bread.

or

1 grilled chicken breast with green beans and corn on the cob from KFC

or

Veggie Burger Parmesan: top 1 slice of whole wheat bread toasted with thawed cooked veggie burger patty, one cup chopped fresh baby spinach, ½ cup marinara sauce and top with 1/4 cup shredded part-skim mozzarella cheese and ½ tsp dried oregano, microwave on high until all ingredients are warm (30-40 seconds)

1400 Calories

Breakfast (450 calories)
Chikfila- 1 chicken breakfast burrito

or

2 Jimmy Dean Turkey Sausage Patties, 2 scrambled eggs (cooked with nonstick spray), sprinkled with 1/8 cup reduced fat shredded cheese and 2 pieces of Sara Lee 45 Calories & Delightful bread sprayed with I Can’t Believe It’s Not Butter

Noon meal (450 calories)
Garlic Basil Shrimp and Zucchini: Cook 1 cup whole wheat pasta and mix with 3 oz cooked shrimp, 1 cup chopped zucchini, 2 tbsp chopped fresh basil, 2 minced garlic cloves, 1 tbsp olive oil

or

From Applebee’s: Southwest Cobb Salad: Grilled chipotle chicken, shredded cheese, broccoli, diced tomatoes, shredded carrots, corn, black beans, served on a bed of mixed greens with cilantro ranch dressing

Snack (100 calories)
1 tbsp of peanuts mixed with 2 tbsp of dried cranberries

or

1/3 cup daily chef canned chicken breast (in water) mixed with 1 tbsp hummus in lettuce wrap

PM meal (400 calories)        
Baja-style Chicken bowl: Heat 1 tsp olive oil in a medium skillet over medium heat and saute ½ cup thinly sliced red pepper, 1/4 cup frozen corn, 1/4 cup black beans, 2 oz diced cooked chicken for 5 minutes; season with salt and pepper to taste. Spoon chicken mixture over ½ cup cooked brown rice and top with 1/4 cup salsa and 2 tbsp reduced fat shredded Monterey jack cheese.

or

from Panera- pick 2 soup and salad: half spinach power salad with crispy garlic peppercorns, applewood smoked bacon, fresh spinach, hard boiled egg, roasted mushroom and sweet onion blend with smoky sweet onion vinaigrette with low-fat vegetarian black bean soup

or

one cup of 2% cottage cheese with a cup of fresh frozen blueberries (keep frozen) and 2 tbsp chopped walnut