Lean down meal

More 0630 am options – pick two for breakfast

1. 110 calories: Latte with reduced-fat milk
2. 140 calories: Skippy brand Squeeze Stick of peanut butter
3. 200 calories: 1 cup reduced-sodium cottage cheese with fresh peaches and cinnamon
4. 200 calories: 1 cup blackberries, blueberries, or strawberries with 6 ounces light yogurt and 1 tablespoon low-fat granola
5. 250 calories: Any-way-you-like-it egg on a whole-grain English muffin with melted cheese
6. 250 calories: Oatmeal made with milk instead of water; add brown sugar, walnuts, and/or any fresh or dried fruit
7. 260 calories: Cold whole-grain cereal, such as Kashi or raisin bran, with reduced-fat milk
8. 300 calories: Peanut butter and jelly on a whole-grain English muffin or wheat bread
9. 300 calories: Scrambled-egg burrito with turkey sausage and salsa
10. 300 calories: Two-egg omelet with spinach, mushrooms, and sour cream More 0930 am snack options – pick 1-2 options
1. 80 calories: Stick of string cheese
2. 100 calories: Hard-boiled egg with a handful of grape tomatoes
3. 180 calories: Nature Valley granola bar
4. 250 calories: Ready-made reduced-fat smoothie, such as Stonyfield Farm
5. 250 calories: Clif bar
6. 275 calories: 2 or 3 small handfuls of trail mix
7. 290 calories: Kellogg's Nutri-Grain bar with a handful of pistachios or almonds
8. 300 calories: Slice of whole-grain bread topped with peanut butter and banana
9. 300 calories: Small bagel with 2 slices of Muenster cheese, melted
10. 400 calories: Medium-size fruit muffin (best if made with whole-wheat flour)

Lunch options – choose 1
1. 175 calories: Canned tuna with balsamic vinegar on whole-grain crackers or bread
2. 300 calories: 3 corn-tortilla flautas stuffed with refried beans and dipped in salsa
3. 350 calories: Half an avocado, sliced, or ½ cup prepared guacamole with tomato and onion in a whole-grain pita
4. 375 calories: Baked potato with chopped broccoli and a slice of American cheese, melted
5. 400 calories: Seafood salad in a whole-grain bread with diced tomato, cucumber, and onion
6. 400 calories: 3 or 4 slices of bacon, reduced-fat Cheddar cheese, thin apple slices, and peanut butter on toasted whole-grain bread
7. 400 calories: ½ cup hummus with roasted vegetables
8. 400 calories: Small ham-, turkey-, or roast-beef-and-Swiss sandwich (wheat) with vegetables and mustard
9. 400 calories: Fresh mozzarella and tomato slices on a bed of greens, with balsamic vinaigrette and extra-virgin olive oil
10. 450 calories: Taco salad with salsa or reduced-fat sour cream

Dinner – keep it small – Will be eating again in 2 hours
1. 200 calories: 2 cups mixed vegetables (fresh or frozen) with ½ cup marinara sauce and some grated Parmesan cheese
2. 275 calories: 3 or 4 large handfuls of greens sautéed in olive oil with a handful of walnuts and ½ cup raisins
3. 300 calories: 6-piece sushi meal with a cup of miso soup
4. 325 calories: Buffalo burger topped with coleslaw, onion, and tomato
5. 350 calories: Quesadilla made with a small corn or whole-wheat tortilla, cheese, beans, shredded chicken or lean ground beef, onion, and jalapenos, and dipped in salsa – or use wheat bread
6. 400 calories: Slice of pizza topped with cheese and ground beef or ham
7. 400 calories: Turkey London broil cut into strips, sautéed with onion, red and orange bell pepper, and teriyaki sauce
8. 450 calories: Small plateful of nachos--baked tortilla chips, shredded reduced-fat cheese, refried beans, and salsa (plus some corn or black beans, if you want)
9. 500 calories: Lentil, minestrone, or tomato soup with a grilled-cheese sandwich on whole-grain bread
10. 550 calories: 1 cup pasta tossed with browned ground turkey breast, black olives, diced onion, a drizzle of olive oil, and 1 ½ tablespoons crumbled Gorgonzola cheese


Afternoon snack – need protein
1. 160 calories: Reduced-fat Cheddar and apple halves
2. 175 calories: 5 cheese wedges
3. 200 calories: ½ cup ranch or sour cream dip with vegetables
4. 210 calories: Half a container of Cracker Jack
5. 250 calories: 1 cup reduced-fat yogurt
6. 250 calories: Small handful of chopped nuts / granola over a cup of fruit salad or yogurt
7. 260 calories: Apple, pear, or banana smeared with peanut butter
8. 300 calories: Cup of chickpeas
9. 340 calories: 2 ounces roasted nuts
10. 350 calories: 1 cup each fat-free milk and frozen yogurt blended with a spoonful of peanut butter






Evening snack – last food of the day

1. 150 calories: 5 cups Jolly Time light microwave popcorn sprinkled with hot sauce or baked chips and salsa
2. 150 calories: 1 cup rice pudding
3. 150 calories: 6 or 7 strawberries dipped in yogurt
4. 150 calories: 1 cup cocoa made with skim milk
5. 175 calories: Sliced sweet potato (with skin), tossed in olive oil and baked
6. 175 calories: 1 cup skim ricotta cheese sweetened with Splenda, vanilla flavoring, and a dash of nutmeg or cinnamon
7. 175 calories: Seltzer with 2 scoops frozen yogurt, a handful of berries, and a shot of flavoring syrup, such as strawberry or cherry
8. 200 calories: Root-beer float with 2 scoops frozen vanilla yogurt
9. 200 calories: 2 handfuls olives or nuts
10. 275 calories: 2-ounce Snickers bar

pages 2-3 from Men’s Health Magazine – great additional options to my page 1 food chart…