Diet Plan
Sample Plan
Breakfast 300
Snack 100
Lunch 300
Snack 100
Dinner 300
Snack 100
Total 1200
Snacks to choose from
1. ½ cup 2% cottage cheese: 90 calories
2. 12 almonds: 91 calories
3. 100 calorie low-fat yogurt
4. 1 medium sized orange: 65 calories
5. ½ cup 2% cottage cheese: 90 calories
6. 1 cup blueberries: 82 calories
7. ¼ cup roasted peanuts: 107 calories
8. 2 Reduced-fat Wheat thin crackers and 1 tablespoon peanut butter: 120 calories
9. 1 piece of String Cheese: 80 calories
10. 1 Laughing Cow Light Garlic & Herb cheese wedge and 3 reduced-fat Triscuits: 107 calories
11. 1 large hard-boiled egg: 90 calories
12. ½ cup 2% cottage cheese and 1 stalk celery: 96 calories
13. ½ cup raw baby carrots and ½ cup 2% cottage cheese: 114 calories
14. 1 medium sized apple: 87 calories
15. ½ cup 2% cottage cheese and ½ cup strawberries: 113 calories
16. 10 cashew nuts: 91 calories
17. 1 grapefruit: 92 calories
18. 1 celery stalk and 1 tablespoon peanut butter: 101 calories
19. 1 cup sliced pineapple: 78 cal
20. 1 ½ cups raspberries: 93 calories
21. 2 graham cracker squares with 2 teaspoons of peanut butter: 98 calories
Breakfast Type Meals – Close to 300 calories each
Sunrise Omelet
4 egg whites: 60 Cal
1 cup sliced tomatoes: 38 cal
1 cup diced green peppers: 26 cal
1 cup broccoli, cut into small florets: 24 cal
½ ounces low-fat cheddar cheese, grated: 135 cal
cooking spray: 7 cal
salt and pepper to taste
Total : 290 calories
Poached Eggs
2 poached eggs: 180 cal
100 calorie low-fat yogurt
½ slice of whole wheat toast: 40 cal
salt and pepper to taste
total : 320 calories
Apple Banana Crunch
1 ½ cups diced apple: 96 cal
1 container nonfat or low-fat banana yogurt: 100 cal
1 cup Wheaties: 110 cal
Total: 306 calories
Wheaties and Strawberries
1 cup Wheaties cereal: 110 cal
1 cup 1% milk: 100 cal
2 cups sliced strawberries: 92 cal
Total: 302 calories
Fruity Yogurt Delight
1 container low-fat vanilla yogurt: 100 cal
1 cup blueberries: 82 cal
1 cup raspberries: 62 cal
1 cup sliced strawberries: 46 cal
Total: 290 Calories
Peanut Butter and Banana Oatmeal
1 packet plain instant oatmeal: 103 cal
1 medium banana: 105 cal
1 tablespoon peanut butter: 95 cal
Total: 303 calories
Fruit and Yogurt Dressing
1 container low-fat lemon yogurt: 100 cal
1 cup sliced strawberries: 46 cal
1 cup blueberries: 82 cal
1 cup diced honeydew melon: 60 cal
Total: 288 calories
Cranberry Crunch
1 cup 2% cottage cheese: 180 cal
20 pieces dried cranberries: 21 cal
10 almonds: 76 cal
Total: 277 calories
Creamy Apple Cinnamon Oatmeal
1 packet plain instant oatmeal: 103 cal
½ cup 1% milk: 50 cal
1 cup sliced apples: 64 cal
1 slice whole wheat toast: 80 cal
2 teaspoons cinnamon: 12 cal
Total: 309 calories
Berry Yogurt
1 cup low-fat vanilla yogurt: 100 cal
1 cup sliced nectarine: 68 cal
1 cup blueberries: 82 cal
1 cup sliced strawberries: 46 cal
Total: 296 calories
Cottage Cheese and Toast
½ cup 2% low-fat cottage cheese: 90 calories
2 slices whole wheat bread: 160 cal
2 teaspoons all-fruit spread: 36 cal
¾ cup sliced apple: 48 cal
Total: 334 calories
Berry Oatmeal
1 packet plain instant oatmeal: 103 cal
1 cup blueberries: 82 cal
1 cup sliced strawberries: 46 cal
½ cup raspberries: 31 cal
½ cup 1% milk: 50 cal
Total: 312 calories
Banana Graham
100 calorie low-fat banana yogurt
1 medium size banana, sliced: 105 cal
2 large graham cracker rectangles: 120 cal
Total: 325 calories
MultiGrain Cheerios
1 cup MultiGrain Cheerios: 110 cal
1 cup 1% milk: 100 cal
1 ½ cups sliced strawberries: 69 cal
Total: 280 calories
Pineapple Toast
1 cup 2% cottage cheese: 180 cal
½ cup pineapple: 39 cal
1 slice whole wheat toast: 80 cal
Total: 299 calories
Special K Cereal with Milk
1 cup Special K cereal: 115 cal
1 cup 1% milk: 100 cal
½ cup strawberries: 23 cal
100 calorie low-fat yogurt
total: 338 calories
Lunch Type Meals – close to 300 calories
Kiwi Shrimp Salad
1 Large kiwi: 55 cal
6 ounces cooked Shrimp: 168 cal
1 medium cucumber, sliced: 39 cal
3 cups mixed greens: 24 cal
2 tablespoons balsamic vinegar: 20 cal
Salt and pepper to taste
Total : 306 calories
Grilled Chicken and Pear Salad
4 ounces boneless, skinless grilled chicken breast, sliced: 192 calories
1 medium sized pear: 98 cal
3 cups mixed greens: 24 cal
2 tablespoons raspberry vinegar: 14 cal
Salt and pepper to taste
Total : 328 calories
Turkey Burger and Tomato
6 ounces low-fat (99% fat-free if possible) ground turkey: 285 cal
1 medium-size tomato, sliced: 26 cal
Cooking Spray: 7 cal
Salt and Pepper to taste
Total: 318 calories
Chicken Fajita
3 ounces boneless, skinless chicken breast: 144 calories
1 cup sliced green pepper: 26 cal
3 ounces tomato juice: 16 cal
1 teaspoon chili powder: 8 cal
1 teaspoon garlic powder: 10 cal
2 corn tortillas: 120 cal
cooking spray: 7 cal
salt and pepper to taste
Total: 331 calories
Whole Wheat Turkey Sandwich
2 slices whole wheat bread: 160 cal
4 slices low-fat turkey: 46 cal
2 pieces romaine lettuce: 2 cal
2 tomato slices: 5 cal
1 tablespoon spicey mustard: 4 cal
1 medium pear: 98 cal
Total: 315 calories
Grilled Chicken Salad
4 cups mixed greens: 32 cal
4 ounces grilled boneless, skinless chicken breast: 192 cal
1 cup sliced green peppers: 26 cal
1 cup sliced tomatoes: 38 cal
2 tablespoons balsamic vinegar: 20 cal
Total: 308 calories
Grilled Chicken and Steamed Veggies
4 ounces grilled boneless, skinless chicken breast: 192 cal
1 large zucchini: 62 cal
1 ½ cups broccoli florets: 36 cal
1 medium yellow squash: 27 cal
1 teaspoon basil: 4 cal
1 teaspoon oregano: 6 cal
Salt and pepper to taste
Total: 327 calories
Dinner or Lunch Type Meals – Close to 300 Calories
Grilled Chicken Squash
4 ounces boneless, skinless chicken breast: 192 cal
1 large zucchini: 62 cal
1 medium yellow squash: 27 cal
2 cups broccoli florets: 48 cal
Dried basil and dried oregano to taste: 0 cal
Salt and pepper to taste
Total : 329 calories
Apple Balsamic chicken
4 ounces boneless, skinless chicken breast: 192 cal
¾ cup diced apple: 48 cal
¾ cup diced cranberries: 41 cal
4 tablespoons balsamic vinegar: 40 cal
Salt and pepper to taste
Total: 321 calories
Chicken Kabobs
4 ounces boneless, skinless chicken breast: 192 cal
2 cups whole mushrooms: 34 cal
2 green peppers: 40 cal
1 cup cherry tomatoes: 31 cal
1 cup sliced zucchini: 28 cal
Salt and pepper to taste
Total: 325 calories
Roast Turkey with Steamed Broccoli
1 cup white meat roast turkey ( lean) : 209 cal
2 cups broccoli florets: 48 cal
1 cup carrots: 48 cal
salt and pepper to taste
Total: 305 calories
Pork Kabobs
4 ounces lean pork chop: 165 cal
1 green bell pepper: 20 cal
1 yellow bell pepper: 20 cal
2 cups whole mushrooms: 36 cal
2 cups cherry tomatoes: 62 cal
Salt and pepper to taste
Total: 303 calories
Herbed Chicken and Grilled Veggies
4 ounces boneless, skinless chicken breast: 192 cal
½ clove garlic, finely chopped: 2 cal
¼ tablespoon rosemary: 0 cal
¼ tablespoon thyme: 0 cal
2 tablespoons dry white wine: 19 cal
1 large zucchini: 62 cal
1 cup broccoli florets: 24 cal
Salt and Pepper to taste
Total: 299 calories
Chicken Tacos
2 ounces boneless, skinless chicken breast: 96 cal
½ cup shredded red cabbage: 10 cal
2 corn tortillas: 90 cal
½ cup red onion: 30 cal
2 tablespoons salsa: 12 cal
1 ounce low-fat shredded cheddar cheese: 90 cal
Total: 328 calories
Dijon Turkey Sandwich
2 slices whole wheat bread: 160 cal
5 slices low-fat turkey: 57 cal
½ cup chopped spinach: 4 cal
1 cup sliced tomatoes: 38 cal
2 teaspoons Dijon mustard: 10 cal
1 ½ cups baby carrots: 60 cal
Total: 329 calories
Fast Foods
McDonalds
Chicken McNuggets are 41 calories EACH ( 5 or 6 pieces for lunch or dinner)
Hamburger - 290 calories
Baked apple pie – 260 cal
Small fry – 210 cal
Hotcakes with margarine and syrup – 600 cal
Subway
Seven of the six-inch sandwiches are 230-320 calories each
Wendy’s
Jr hamburger – 270 cal
Grilled chicken sandwich – 300 cal
Taco Bell
Taco regular – 170 cal
Taco supreme – 220 cal
Steak n shake
Steakburger – 275 cal
Grilled cheese sandwich – 250 cal
Pizza Hut
Breadstick – 1 stick – 130 cal
Marinara sauce – 3oz container – 60 cal
Cheese slice – medium size – 290 cal
Pepperoni slice – medium size – 280 cal
Chic-fil-a
Chicken – no bun or pickle – 230 cal
Burger king
Hamburger – 310 cal
Small fries - 230 cal