About the menus

        These menus are written for 1,300 calories per day. Note, the bottom of each meal explains how to increase to an 1,800-calorie meal plan.

        1,300 calorie plan: For older or sedentary women. Eat breakfast, lunch and dinner. Select one snack.

        1,800 calorie plan: For men and younger, active women. Eat breakfast, lunch and dinner. Select two snacks.

Day 8

Breakfast
  • 1 egg and 2 egg whites (Scramble in vegetable oil spray with 1 ounce low-fat shredded cheese
  • 1 slice whole wheat toast
  • 1 tangelo
1,800 calories: 1 cup non-fat milk

Lunch
  • 2 ounce tuna canned in water
  • 2 tablespoons chopped celery
  • 2 tablespoons shredded carrots
  • 2 tablespoons chopped green onions
  • 1 tablespoon low fat ranch dressing
  • 1/2 wheat pita bread (Mix the above ingredients and stuff into pita pocket)
  • 1 medium apple
  • 8 ounce, sugar-free, fat-free fruit flavored yogurt
1,800 calories: Increase tuna to 4 ounces; use whole pita.

Snack
  • Select one from list
1,800 calories: Increase to two snacks. Option: Save one for after dinner.

Dinner
  • 8-inch, non-fat tortilla
  • 3 ounces chicken breast (Thinly slice chicken, saute with 1/2 cup each peppers and onions)
  • 1 tablespoon low-fat sour cream
  • Salsa to taste
  • 3/4 cup mixed fresh fruit
1,800 calories: Increase chicken to 4 ounces; increase fruit to 1 1/4 cups

Day 9

Breakfast
  • 2 slices rye toast
  • 1 cup fat-free, sugar-free yogurt
  • 1 orange
1,800 calories: 1 slice low-fat cheese

Lunch
  • Skyline black beans and rice soup
  • 1 ounce soup crackers 1,800 calories: Either add 1 cup milk or substitute 2 Way, ask for small amount of cheese on the side and put on a very small amount.

Snack
  • Select one from list 1,800 calories: Increase to two snacks. Option: Save one for after dinner.

Dinner
  • 3 ounces broiled fish topped with low sodium herb blend
  • 3 3/4 cup coleslaw
  • 2 tablespoon low-fat ranch dressing
  • 1/2 cup cooked carrots
  • 3/4 cup cooked brown rice
  • 1/2 medium pear 1,800 calories: Increase fish to four ounces; use whole pear.

Day 10

Breakfast
  • Potato and eggs (Scramble 2 medium eggs in vegetable spray. Bake or microwave 3-ounce potato. Split in half and fluff top with 2-3 tablespoons chunky salsa. Serve eggs over potato.)
  • 1 medium orange

Lunch
  • Turkey Reuben (2 slices rye bread, 1 ounce sliced turkey, 1 ounce low-fat Swiss cheese, 1/2 cup sauerkraut rinsed and well drained, 1 tablespoon low-fat Thousand Island dressing, sliced cucumbers and tomato.)
  • 1 small apple 1,800 calories: Increase turkey to 3 ounces; 1 large apple.

Snack
  • Select one from list 1,800 calories: Increase to two snacks. Option: Save one for after dinner.

Dinner
  • 3 ounces chicken (baked with seasoned bread crumb coating)
  • 1 cup mashed potatoes (Make with chicken broth instead of margarine.)
  • 1 cup green beans
  • 1/2 cup raw vegetables of choice
  • 1/2 cup canned, mixed fruit in light syrup 1,800 calories: Increase chicken to 4 ounces; increase fruit to 1 cup.

Day 11


Breakfast
  • 2 toaster waffles (Top with 1/3 cup no-sugar-added applesauce, 1 tsp cinnamon.)
  • 1 cup non-fat milk
1,800 calories: Increase waffles to 3; increase applesauce to 3/4 cup.

Lunch
  • Black Bean Quesadilla (Mix 1/4 cup canned black beans, rinsed and drained; 1 tablespoon salsa, thick, chunky; onion powder; garlic powder; oregano to taste; 1 ounce grated, reduced-fat cheddar cheese. Serve on top of an 8-inch fat-free flour tortilla. Microwave for 20 seconds.
  • 1/2 cup raw vegetable sticks
  • Medium kiwifruit
1,800 calories: Increase black beans to 1/3 cup; add 1 cup non-fat milk.

Snack
  • Select one from list
1,800 calories: Increase to two snacks. Option: Save one for after dinner.

Dinner
  • 3 ounce baked pork chop
  • 3/4 cup macaroni and tomatoes seasoned with oregano, basil, garlic
  • 3/4 cup cooked greens of choice
  • 1 small baked apple, topped with cinnamon and nutmeg
1,800 calories: Increase pork chop to 4 ounces; increase macaroni and tomatoes to 1 cup

Day 12

Breakfast
  • Peanut butter-banana toast (Spread 1 tablespoon reduced-fat peanut butter on 1 slice whole-wheat toast. Topped with 1/2 medium banana, sliced. Broil until heated, if desired.
  • 1 cup non-fat milk 1,800 calories: Use 2 slices toast; use 1 whole medium banana

Lunch
  • Chicken Stir Fry Sandwich (Stir fry 2 ounces chicken with 1/2 cup each bell pepper strips, onion slices, diced tomatoes. Add 1 teaspoon minced garlic and oregano to taste. Serve in pocket of 1/2
  • whole-wheat pita bread. Top with 1 tablespoon non-fat ranch dressing.)
  • 1 small apple
1,800 calories: Use 4 ounces chicken; use whole pita bread.

Snack
  • Select one from list 1,800 calories: Increase to two snacks. Option: Save one for after dinner.

Dinner
  • 3 ounce beef top round (Simmer with 1 small, 3-ounce potato, halved, 1/2 cup onion slices; 1 medium carrot, sliced; 1 cup greens of choice; 1/2 cup low-sodium beef broth.)
  • 1 small wheat dinner roll
  • 1/2 medium pear, sliced
1,800 calories: Use 4 ounces beef; use 1 whole pear.

Day 13


Breakfast
  • 1/2 cup Grape Nuts cereal (Mix with 1 cup non-fat milk. Heat in microwave for one minute. Stir in 2 tablespoons raisins.)
1,800 calories: Add 1 slice toast.

Lunch
  • 1 cup canned reduced-sodium vegetable soup
  • 1 slice wheat bread
  • 2 oz low-fat ham
  • Lettuce
  • Tomato slices
  • 1 medium orange
1,800 calories: Add 1 slice reduced fat cheese; add 1 cup non-fat milk.

Snack
  • Select one from list
1,800 calories: Increase to two snacks. Option: Save one for after dinner.

Dinner
  • 3 oz turkey leg (Skin turkey. Bake with barbecue sauce.)
  • 3/4 cup canned red beans, drained and rinsed
  • 3/4 broccoli slaw (Mix with 2 tablespoons low-fat ranch dressing.)
  • 1/2 raw vegetables
  • 1 tangelo
1,800 calories: Increase turkey to 4 ounces; add 1 medium kiwifruit.

Day 14


Breakfast
  • 1 cup cooked oatmeal. (Make with water. Stir in 2 tablespoons raisins.)
  • 1 cup non-fat milk
1,800 calories: Add 1 slice rye toast.

Lunch
  • Wendy's Single Hamburger with lettuce, tomato, ketchup, mustard
  • Side Salad with low-fat dressing, use 1/4 packet
1,800 calories: Add 1 container low-fat milk

Snack
  • Select one from list
1,800 calories: Increase to two snacks. Option: Save one for after dinner.

Dinner
  • Beef and pasta (Cook, drain and rinse 3 ounces lean ground beef (90 percent lean). Mix with 1/2 cup low-fat tomato pasta sauce. Check the label to make sure the sauce has less than 3 grams fat per serving. 3/4 cup frozen spinach, thawed or warmed. Serve over 1 cup cooked pasta.)
  • 2 cups lettuce and raw vegetable salad
  • 2 tablespoons low-fat dressing
  • 2 peach halves, canned in light syrup
1,800 calories: Increase ground beef to 4 ounces; increase peaches to 3 halves.

Daily snack list

Daily snack list

These snacks add 100 calories each to your diet:

  • 3/4 cup chicken noodle soup
  • One frozen fruit juice bar
  • One-cup fresh fruit salad
  • One-cup fat-free, sugar-free fruit-flavored yogurt
  • 2/3 cup 1 percent cottage cheese
  • 1/2 cup sugar-free pudding prepared with 1 percent milk
  • 20 mini-pretzels
  • 10 baked tortilla chips and 1/3 cup salsa
  • 1 ounce string cheese and 10 baby carrots
  • 1 cup celery stalks, carrots, green pepper wedges, cucumber slices and 2 tablespoon low-calorie salad dressing for dipping
  • 1 cup non-fat milk
  • 1 cup unsweetened applesauce

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