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the eating plan
Breakfast = 300 calories
Choice of bagel, cereal or shake.
Bagel
1 plain bagel (frozen) (210)
21 g light cream cheese (45)
120 ml orange juice, fresh or frozen
(55)
Any beverage without calories,
caffeine, or sodium, such as
decaffeinated coffee or tea.
Cereal
42 gram serving equals
approximately 165 calories.
Choice of one: Kellogg's
®
Granola (without raisins), General
Mills
Honey Nut Clusters, General
®
Mills
Basic 4
®
120 ml skim milk (45)
177 ml orange juice (82)
Noncaloric beverage
Shake (choice of one shake)
Place ingredients in blender.
Blend until smooth.
Banana-Orange Shake
1 large banana (22 cm long) (100)
120 ml orange juice (55)
120 ml skim milk (45)
15 ml wheat germ (66)
5 ml safflower oil (42)
2 ice cubes (optional)
or Chocolate or Vanilla Shake
1 packet Carnation
Instant
®
Breakfast, Champion UltraMet
or another diet shake powder that
contains the appropriate calories
(100)
240 ml skim milk (90)
1/2 large banana (22 cm long) (50)
5 ml safflower oil (42)
5 ml Carnation
Malted Milk powder
®
(20)
2 ice cubes (optional)
Lunch = 300 calories.
Choice of sandwich, soup or salad.
Sandwich
2 slices whole wheat bread (140)
10 ml Promise Ultra
Vegetable Oil
®
Spread (24)
57 g white meat (about 8 thin
slices), chicken or turkey (80)
28 g fat-free cheese (1 1/2 slices)
(50)
(Opt.: Add to bread 5 ml Dijon
mustard (0)
Noncaloric beverage
Soup (choice of one soup)
(metrIC measurements*)
• Healthy Choice
420 g can (260), or
• Campbell's
Hearty Vegetable Beef, 450 g
can (260)
1/2 slice whole-wheat bread (35)
Noncaloric beverage
Chef Salad
480 ml lettuce, chopped (20)
57 g white meat, chicken or turkey
(80)
57 g fat-free cheese (100)
4 slices tomato, chopped (28)
15 ml Italian, fat-free dressing (6)
1 slice whole wheat bread (70)
Low Fat
Noncaloric beverage
Mid-Afternoon Snack
Men–200 calories for Weeks 1&2;
150 calories for Weeks 3&4;
100 calories for Weeks 5&6.
Women–150 calories for Weeks 1&2;
100 calories for Weeks 3&4;
50 calories for Weeks 5&6.
Choose calories from:
1 large banana (22 cm long) (100)
1 apple (7.6 cm diameter) (100)
1/2 cantaloupe (12.7 cm diameter)
(94)
5 dried prunes (100)
28 g (2 small 14 g. boxes) raisins (82)
240 ml light, nonfat, flavored yogurt
(100)
,
®
Men–500 calories, Women–300
Choice of tuna salad dinner, steak
dinner or frozen microwave dinner.
Tuna Salad Dinner
In a large bowl, mix the following:
1 can (170 g) chunk light tuna
in water (180)
15 ml Hellmann's
Calorie Mayonnaise (50)
30 ml sweet pickle relish (40)
60 ml whole kernel corn, canned,
no salt added (30)
Noncaloric beverage
Men add:
120 ml sliced white potatoes,
canned (45)
2 slices whole wheat bread (140)
Steak Dinner
85 g lean sirloin, broiled (176)
120 ml sweet peas, canned, no salt
added (60)
Owner's Manual
Hearty Chicken,
®
Healthy Request
®
Dinner
calories
Light, Reduced-
®
60
120 ml beets, canned (35)
120 ml skim milk (45)
Noncaloric beverage
Men add:
2 slices whole wheat bread (140)
5 ml Promise Ultra
Veg Oil Spread
®
(12)
120 ml skim milk (45)
Frozen Microwave Dinner
Choose one meal:
• Glazed Chicken Dinner, Lean Cuisine
(230)
160 ml skim milk (60)
Noncaloric beverage
• Lasagna with Meat Sauce, Lean
Cuisine
(240)
®
120 ml skim milk (45)
Noncaloric beverage
• Macaroni and Cheese, Weight
Watchers
(260)
®
120 ml skim milk (45)
Noncaloric beverage
• Broccoli & Cheddar Cheese Sauce
over Baked Potato, Lean Cuisine
Lunch Express (250)
120 ml skim milk (45)
Noncaloric beverage
• Grilled Turkey Breast,
Healthy Choice
(260)
®
120 ml skim milk (45)
Noncaloric beverage
Men add:
2 slices whole-wheat bread (140)
10 ml Promise Ultra
Veg Oil Spread
®
(24)
120 ml skim milk (45)
Late-Night Snack
Men–200 calories for 1&2; 150
calories for Weeks 3&4; 100 calories
for Weeks 5&6. Women–150 calories
for Weeks 1&2; 100 calories for
Weeks 3&4; 50 calories for Weeks
5&6.
Choose calories from afternoon snack
selections plus the following:
120 ml low-fat frozen yogurt (100)
240 ml light, microwave popcorn
(100)
* Nutritionally equivalent products with similar
calorie counts may be substituted if recommended
products cannot be found.
®
®
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