| SAMPLE
1800 CALORIE MENU
Breakfast: 2 breads or starches, such as one 2 ounce bagel (frozen
kind) or 1-1/2 cups bran cereal, 1 fruit, such as 1-1/4 cups strawberries
or 1/2 of a large banana, 1 milk, such as 1 cup skim or 1% milk
or l cup nonfat sugar-free yogurt, 1 fat, such as 1 tsp margarine
or 1 Tbsp cream cheese
Lunch: The following foods can be combined to make a taco salad:
2 ounces meat or protein, such as cooked ground turkey breast,
1 ounce meat or protein, such as grated lowfat colby cheese, 1
vegetable, such as 1/2 cup chopped fresh tomato, 1 vegetable,
such as 1/2 cup mild salsa, 1 free food, such as 2 cups shredded
lettuce, 2 breads or starches, such as 2 ounces baked taco chips,
1 free food, such as 2 Tbsp fat-free ranch salad dressing
Add the following foods for lunch: 1 fruit, such as 1 small orange
or 1/2 large pear, 1 free food, such as 12 ounces sugar-free soda
pop
Afternoon Snack : 1 milk, such as 1 cup skim milk or 1 cup nonfat
sugar-free yogurt, 1 bread, such as three 2-1/2 inch squares graham
crackers
Dinner : 3 ounces meat or protein, such as baked cod or salmon,2
starches, such as 2/3 cup cooked brown rice, 2 vegetables, such
as 1 cup steamed asparagus and 1/2 cup cooked carrots, 1 fat,
such as 1 tsp margarine or 1 tsp olive oil, 1 fruit, such as 3/4
cup fresh pineapple, 1 milk, such as 1 cup skim milk
Evening Snack : 1 bread, such as 3 cups air-popped popcorn, 1
meat or protein, such as 1/4 cup lowfat cottage cheese or 1 ounce
turkey breast
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