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 22


Breakfast
  • Cheesy Danish (Mix 1/4 cup low fat cottage cheese with 1/4 teaspoon each of cinnamon and vanilla extract. Spread onto 1 slice of rye toast. Broil until bubbly.)
  • 1 orange
  • 1-cup non-fat milk
1,800 calories: Increase cottage cheese to 1/2 cup and use 2 slices of toast.

Lunch
  • Tuna in Pita (Mix 2 ounces tuna canned in water; 2 tablespoons each chopped celery, shredded carrots, and tablespoons chopped green onions; 1 tablespoon low fat ranch dressing. Stuff into 1/2 wheat pita bread.)
  • 1 medium apple
  • 8 oz 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
  • Teriyaki Stir Fry Dinner (Prepare 1 package Create-a-Meal according to directions. Add 1 box frozen pea pods. 1 can water chestnuts. Sliced 16 oz chicken breast. Use 1/6 of recipe.)
  • 2/3 cup cooked rice
  • 4 ounces orange juice mixed with 1 cup seltzer water
1,800 calories: Increase rice to 1 cup. Increase portion to 1/5 of recipe.

Day 23


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
  • 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
  • 3 ounces flank steak, cut into thin strips and stir fried in vegetable spray
  • 11/2 cups frozen broccoli, corn, red pepper mix, cooked
  • 1 whole-wheat dinner roll
  • 1 medium apple sliced
1,800 calories: Increase steak to 4 ounces; increase to 2 dinner rolls.

Day 24


Breakfast
  • 1 cup cooked oatmeal, made with water
  • 1-cup non-fat milk
  • 1/2 small apple, diced and cooked with oatmeal
1,800 calories: Increase apple to 1 whole apple; add 1 slice of whole-wheat toast.

Lunch
  • Chicken Stir Fry Sandwich (Stir fry 2 ounces chicken with with 1/2 cup each bell pepper strips, onion slices, diced tomatoes. Add 1 teaspoon minced garlic and oregano to taste. Serve in 1/2 whole-wheat pita bread. Top with 1 tablespoon non-fat ranch dressing.)
  • 1 orange
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
  • Chicken and pasta (Mix 1/2 cup low-fat pasta sauce with 1/2 cup zucchini slices, 3 ounces cooked chicken. Serve over 1 cup pasta.)
  • 2 cups lettuce salad with raw vegetables
  • 2 tablespoons low-fat dressing
  • 1 kiwifruit, sliced

Day 25


Breakfast
  • Strawberry Smoothie (Blend 1 cup non-fat milk with 1 cup unsweetened, frozen strawberries.)
  • 1 2-ounce wheat bagel, toasted
1,800 calories: add 1 tablespoon peanut butter.

Lunch
  • Turkey Waldorf Sandwich (Cube 2 ounces cooked turkey. Add 1/2 cup chopped celery, 1/2 cup small apple, 1 tablespoon low-fat mayonnaise, pepper to taste. Mix and serve on 2 slices of rye breat with lettuce.)
1,800 calories: Increase turkey to 3 ounces; add 1 slice low-fat Muenster cheese; add 1 small orange.

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

Dinner
  • Cuban Fish (Marinate 3 ounces halibut for 20 minutes in 2 tablespoons lime juice; 1 teaspoon each minced garlic and oregano; 1/8 teaspoon each pepper, salt and cumin. Bake until fish is flaky.)
  • 1 cup frozen peas, microwaved
  • 1 cup honey-Dijon carrots (Mix 1 tablespoon Dijon mustard with 1 teaspoon honey, stir into cooked carrots.)
  • 1 tangelo

Day 26


Breakfast
  • 1 poached egg
  • 1/2 wheat English muffin toasted
  • 1-cup non-fat milk
  • 1/2 grapefruit, wedged
1,800 calories: Increase to 2 eggs; increase to 1 wheat English muffin.

Lunch
  • Black Bean Quesadilla (Mix 1/4 cup canned black beans, rinsed and drained; 1 tablespoon salsa, thick, chunky; onion powder, garlic powder and oregano to taste; 1 ounce grated, reduced-fat cheddar cheese. Put on 8-inch fat-free flour tortilla. Microwave for 20 seconds.)
  • 1/2 cup raw vegetable sticks
  • Medium kiwifruit

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

Dinner
  • Cajun Chicken (Rub spice blend of 1 teaspoon paprika; 1/4 teaspoon each thyme, oregano and garlic powder; 1/8 teaspoon cayenne pepper onto a 3 ounce chicken breast. Bake until done.)
  • 1 medium sweet potato, baked
  • 1 cup frozen green beans, heated
  • Tomato, cucumber, red onion salad with light vinaigrette dressing
  • 1/2 medium grapefruit
1,800 calories: Increase chicken to 4 ounces; use 1 large sweet potato.

Day 27


Breakfast
  • McDonald's Egg McMuffin
  • Coffee
1,800 calories: Small orange juice

Lunch
  • 1 cup tomato soup, made with non-fat milk
  • 2 ounce low fat mozzarella cheese
  • 6 whole-wheat saltine crackers
  • 10 baby carrots
  • 1 small orange
1,800 calories: Increase to 12 crackers; substitute 1 medium banana for orange.

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

Dinner
  • 1 low-fat tortilla
  • 3 ounce cooked, lean ground beef
  • Lettuce, tomato, onion to taste for topping
  • 3/4 cup fresh fruit cup
  • 1 cup fat-free, sugar-free yogurt
1,800 calories: Increase meat to 4 ounces; use 2 tortillas.

Day 28


Breakfast
  • 1 tablespoon reduced-fat peanut butter, spread 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
  • 4 slices of small Lite Deluxe Pizza from LaRosa's
  • Tossed salad with low-fat dressing
1,800 calories: Increase pizza to 3 slices

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

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

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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