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 15


Breakfast
  • 1 cup cooked oatmeal, made with water
  • 1 cup non-fat plain yogurt (mix with 1 small apple, diced and 1 teaspoon cinnamon.)
1,800 calories: Add 1 slice rye toast.

Lunch
Subway 6-inch roast beef sandwich, no cheese or dressings other than mustard. Veggies are OK, but no black olives
1 small bag baked chips

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

Dinner
  • 3-ounce catfish fillet. (Broil with mixture of 1 teaspoon lemon juice; 1/8 teaspoon each each of ground ginger, curry powder and crushed red pepper.
  • Top with Pepper Relish (Mix 1/3-cup pineapple tidbits; 1/2 cup chopped red and green peppers; 1 teaspoon each of cider vinegar, pineapple juice; 1/4 teaspoon ground ginger
  • 1 cup frozen green beans. (Microwave.)
  • 1 whole-wheat dinner roll
1,800 calories: Increase fish to 4 ounces; increase to 2 dinner rolls.

Day 16


Breakfast
  • 1/2 of large bagel (2 ounces)
  • 2 tablespoons light cream cheese
  • 1 medium orange
1,800 calories: Add 1-cup non-fat milk

Lunch
  • Wendy's large chili
  • Side salad
  • 1/4 packet low-fat salad dressing
1,800 calories: Substitute Deluxe Garden Salad for side salad.

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

Dinner
  • Marinaded tuna steak (Marinade 3-ounce tuna steak for 30 minutes in 2 teaspoons each of honey, sherry vinegar, soy sauce and 1/8 teaspoon each ground ginger and minced garlic. Broil fish.)
  • 1 cup frozen stir-fry vegetables. (Microwave.)
  • 2/3 cups cooked brown rice
  • 1 tangelo
1,800 calories: Increase fish to 4 ounces; increase rice to 1 cup.

Day 17


Breakfast
  • 1 cup bran flakes
  • 1 cup non-fat milk
  • 1 small banana
1,800 calories: Substitute 1 cup Raisin Bran Cereal for bran flakes

Lunch
  • Tuna muffin (Toast 1 wheat English muffin. Drain 1/2 6-ounce can tuna canned in water and mix with 2 teaspoons light mayonnaise. Spread onto muffin. Top with 1 tablespoon shredded, low-fat cheese. Broil until hot and bubbly.)
  • 3/4 cup raw vegetables
  • 1/2 pear
1,800 calories: Increase to whole pear; increase cheese to 2 tablespoons.

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

Dinner
  • 3-ounce flank steak. (Broil. Top with 2 tablespoons plain non-fat yogurt mixed with 2 teaspoons Dijon mustard.)
  • 2/3 cup lima beans and corn mixture
  • 2 cups lettuce and raw vegetable salad
  • 2 tablespoons low-fat dressing
  • 1/2 cup grapefruit segments
1,800 calories: Increase steak to 4 ounces; increase grapefruit segments to 1 cup.

Day 18


Breakfast
  • 3 low-fat toaster waffles
  • 1/2 cup no-sugar-added applesauce, heated
  • 1-cup non-fat milk
1,800 calories: Use 4 waffles; increase applesauce to 3/4 cup.

Lunch
  • 2 Taco Bell Light Chicken Tacos
  • 1 medium apple
1,800 calories: Substitute Chicken Fajita Border Wrap for tacos.

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

Dinner
  • Chicken Stir Fry (Cut 3 ounces of chicken into thin strips. Saute in chicken broth, minced garlic, and ground ginger. Add 1/2 box frozen pea pods; 1/4 cup sweet red pepper strips; 1/4 cup sweet yellow pepper strips; 1/4 cup green pepper strips. Cook until vegetables are crisp tender.)
  • 2/3 cup long-grain rice
  • 1/2 cup mandarin oranges
1,800 calories: Increase chicken to 4 ounces; increase rice to 1 cup.

Day 19


Breakfast
  • Egg pita (Scramble 1-cup egg substitute. Divide into halves of 1 whole-wheat pita pocket bread, heated. Top with 1-2 tablespoons salsa, thick and chunky.)
  • 1/2 cup orange juice
1,800 calories: Add 1-cup non-fat milk

Lunch
  • 1 medium (6-ounce) baked potato
  • 1/2 cup low-fat cottage cheese mixed with 1 tablespoon low-fat ranch dressing
  • 1 cup mixed greens salad with raw vegetables
  • 1 tablespoon low-fat dressing
  • 1 medium orange
1,800 calories: Increase cottage cheese to 3/4 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
  • Ham Kebabs (Cut 3 ounces of low-fat ham into cubes. Cut 1/2 medium red bell pepper and 1/2 medium zucchini into 1-inch pieces. Cut 1/4 cup thick onion into slices. Open 1/3 cup pineapple cubes, canned in water. Thread ham, vegetables, and fruit onto skewers. Baste with low-fat honey mustard dressing. Broil 6 minutes, checking frequently.)
  • 2/3 cups cooked brown rice
1,800 calories: Increase ham to 4 ounces. Increase pineapple to 2/3 cup.

Day 20


Breakfast
  • 1/2 cup low-fat granola, without raisins
  • 1 cup non-fat milk
  • 1 tangelo
1,800 calories: Either increase cereal to 1 cup or add 1 slice whole-wheat toast.

Lunch
  • 1 cup tomato soup
  • 5 Triscuit crackers
  • 2 slices low-fat cheese
  • 3/4 cup raw vegetables
  • 1 medium apple
1,800 calories: Increase Triscuits to 8 crackers; use 1 large apple.

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

Dinner
  • Pork Burritos (Cut 3-ounce pork tenderloin into thin strips. Sautee with 1/4 bell pepper sliced; 1 tablespoon chopped onion; 1 teaspoon minced garlic and 1/2 teaspoon each cilantro, basil, cumin. Serve in a 71/2-inch fat-free flour tortilla. Top with chunky salsa to taste.
  • 3/4 cup marinated cucumber salad (Mix equal parts of fat-free plain yogurt and red-wine vinegar. Pour over sliced cucumbers and red onions. Allow to sit 30 minutes before serving.)
  • 1 medium kiwifruit, sliced
1,800 calories: Increase pork to 4 ounces; add 1 tangelo.

Day 21


Breakfast
  • McDonald's Breakfast Burrito
1,800 calories: Add 1 carton low-fat milk

Lunch
  • 1 slice rye bread
  • 2 ounces turkey
  • Tomato slices
  • Lettuce
  • Mustard
  • 1 cup reduced-sodium vegetable soup
  • 1 medium orange
1,800 calories: Increase turkey to 3 ounces; add 1 slice low-fat cheese; use 2 slices bread

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

Dinner
  • Skillet Steak (3 ounces of lean cubed steak dredged in 1 tablespoons cornmeal; 1/8 teaspoons each garlic powder, cumin, oregano, onion powder and ground red pepper; saute in vegetable cooking spray for 5 minutes. Add 1/2 cup no-salt-added tomato sauce; 2 tablespoons canned, chopped green chilies. Cover and cook until steak is tender.)
  • 2/3 cup corn
  • 1 1/2 cup green salad with raw vegetables
  • 2 tablespoons low-fat dressing
  • 1 sliced kiwifruit
1,800 calories: Increase steak to 4 ounces. Increase corn to 1 cup.

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