Your Food Plan

Sample Menus

Who says fewer calories equals bland? Here are some sample ways to get 1400 delicious calories a day (adjust for your particular calorie needs). They avoid white flour, refined sugar, high-fructose corn syrup, MSG, and trans fats — and you should, too.

MENU 1

Breakfast – (400 calories) 1 cup All-Bran cereal with ½ cup sugar-free skim milk and two scrambled eggs

Lunch – (400 calories) 4-ounce grilled ahi tuna over a bed of sautéed spinach and 1/3 cup wild rice

Snack – (200 calories) 1 apple and 10 raw cashews

Dinner – (400 calories) Chicken breast with wild rice and fig pilaf (see next page for recipe) and a large green salad with 1 tablespoon of low-calorie dressing.

MENU 2

Breakfast – Crustless quiche with one sliced tomato

Lunch – Chicken-and-black-bean burrito

Snack – 10 raw cashews and 1 apple

Dinner – Pork chops, spaghetti squash

MENU 3

Breakfast – 1 cup low-fat cottage cheese with cinnamon and stevia on 1 piece whole-grain toast (Ezekiel bread is preferable)

Lunch – Arugula salad with 12 shrimp and grapes

Snack – 1 piece of Ezekiel toast (or whole-grain bread) with 1 tablespoon peanut butter

Dinner – 6 ounces salmon with vegetable couscous