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First of all check out the following quality weight loss resources:

Sample Menu

Breakfast:

  • grapefruit 1/2
  • dry cereal 3/4 cup
  • banana 1/2
  • whole wheat toast
  • 2 slices
  • margarine 2 tsp
  • jelly or jam 1 Tbsp
  • skim milk 1 cup
  • coffee 3/4 cup

Lunch:

  • fat free vegetable soup 1 cup
  • lean hamburger 2 oz
  • mozzarella cheese made with skim milk 1 oz
  • hamburger bun
  • sliced tomato
  • lettuce
  • fresh fruit salad
  • 1/2 cup
  • angel food cake
  • 1 slice
  • skim milk 1 cup
  • coffee 3/4 cup

Dinner:

  • tomato juice 1/2 cup
  • broiled chicken breast without skin 3 oz
  • herbed rice 1/2 cup
  • broccoli 1/2 cup with low fat cheese sauce 1/4 cup
  • hard dinner roll
  • margarine 1 tsp
  • carrot/raisin salad
  • 1/2 cup
  • low fat frozen strawberry yogurt
  • 1/2 cup
  • skim milk 1 cup

This Sample Diet Provides the Following
Calories 2060
Fat 50 gm
Protein 110 gm
Sodium 4000 mg
Carbohydrates 299 gm
Potassium 4245 mg

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