1400 Calorie
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| Option 1 |
Breakfast
2 piece of whole wheat toast (180)
Apple (80)
6 oz of fat free yogurt (100)
Snack
Medium peach (40)
Lunch
Leafy green vegetable salad (100)
*with 2 tablespoons of non-fat dressing
1 banana (120)
6 oz of non fat yogurt (100)
Snack
Cup of strawberries (50)
Dinner
Veggie burger (400)
- whole wheat bun
- Gardenburger patty
- 1 slice of non-fat cheese
- choice of lettuce, tomato, onion, ketchup, mustard
Snack
1/2 cup non fat frozen yogurt (100)
Total = 1390 calories
| Option 2 |
Breakfast
Banana and spinach smoothie (250)
*2 bananas, 3 oz of spinach and water blended
Snack
1 medium mango (74)
6 oz of non fat yogurt (100)
Lunch
Grilled Chicken Black Bean and Salsa Salad (264)
- leafy greens
- diced tomatoes, onions
- 3 oz of grilled, chopped chicken breast
- 1/2 cup canned black beans
- 2 tablespoons of salsa
Snack
10 Wheat Thin crackers (100)
Dinner
Sour Dough Turkey Panini with cheese and tomato (320)
- 2 slices of sour dough bread
- 3 slices of turkey
- 1 slice of non fat cheese
- 2 slices of tomato (Use a panini machine or grill in a skillet)
Snack
Apple with 1 tablespoon of peanut butter (174)
Total = 1402 calories
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