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®
Healthy Eating Guide
Healthy Eating Guide
Healthy
Eating Guide
Common-sense ways
to plan healthy, low-fat meals,
whether eating in or out
Read and follow all label instructions
before using this product.
For more information, go to myalli.com.
26126XC
About this book
Eating reduced-calorie, low-fat meals is important to
success in the alli® Program—and it’s important to
your health as well. And with alli® Program tools,
you'll find it's easy to do. The program helps you plan
meals that are easy to prepare—and enjoyable and
satisfying to eat.
This book offers practical suggestions to help you stay
on track. It also includes convenient ways to follow the
key points of healthy eating with the alli® Program:
• Eating three balanced meals plus a snack
• Meeting your calorie and fat targets every day
• Planning ahead what you’ll eat
• Using low-fat cooking techniques
• Watching portion sizes
• Finding healthy choices when eating away from home
Read and follow all label instructions before using this product.
The information provided in the Drug Facts Label and in these
guides will help ensure that the alli® Program is right for you
and that you get the maximum benefit from using alli® capsules.
alli, myalliplan, myalli.com, myalliplan.com, alli
shuttle and various design elements are trademarks of
GlaxoSmithKline.
All other marks, company and/or product names not
associated with GlaxoSmithKline are properties of their
respective owners. Use of those marks does not set
forth an endorsement, sponsorship, or relationship of
any kind whatsoever.
© 2013 GlaxoSmithKline
Contents
Eating In with the alli® Program
• Choosing a meal plan approach
Getting Ready
• Tools to help you plan meals
• Preparing your kitchen
Planning Menus
•
•
Using the alli® Program menus
Planning your own menus
Shopping
•
•
Making your shopping list
Going to the store
Preparing Meals
•
•
•
•
Measuring portions
Cooking for others
Reducing fat
Snacking
Menus, Shopping
Lists, and Food
Exchanges
•
•
•
Tips for using menus
Menus and shopping lists
Food Exchanges
Eating Out with the alli® Program
• Understanding your options
Before You
• Setting your limits
Go Out
• Making your plan
At the Restaurant
Cuisine Guide
1
2
3
4
5
6
•
•
•
Getting information
Ordering your food
Enjoying your meal
7
•
•
Healthy meal choices
Cuisine guide to 10 restaurant types
and fast food chains
8
Eating In with the alli® Program
1
dds are, you don’t have time in your busy life to
track complicated details. This section is designed
to help you get ready in as little time as possible
to shop and cook for meals that fit the alli® Program.
Here’s what this section will help you do:
O
Getting Ready
Getting Ready
Plan meals that fit your needs and tastes.
Get acquainted with the alli Program tools that can
help you plan meals.
• Get your kitchen in shape to prepare the alli
Program meals efficiently.
• Establish a daily routine.
•
•
®
®
If you can
organize your
kitchen, you
can organize
your life.
LOUIS PARRISH
1
Eating In with the alli® Program
alli® Program
Tools to help you plan meals
Have you ever snacked on pretzels or potato chips while
you watched television, and discovered to your surprise
that you’d eaten much more than you thought? It’s easy
to eat unplanned calories without realizing it. But the
keys to success with the alli Program are to plan your
meals and to be aware of what you eat, so you can hit
your calorie and fat targets at each meal, every day.
Pre-planned menus
The alli Program menus give you two weeks of delicious
meals that fit your calorie target. You’ll find two different
menus, available for each of the four calorie targets.
Look them over to get a quick idea of the satisfying
meals you’ll enjoy on the alli Program. See page 43.
®
The alli Program offers two ways to plan what you eat.
The alli Program’s pre-planned menus let you skip
calorie-counting and menu-planning. If you’re an experienced cook, if you follow a special diet, or if you simply
like to choose your own foods, you can build your own
menus. See Section 2 for more about planning meals.
®
®
Two ways to plan meals
My Men
u
Lima B
eans
Salad
Grape
fruit
Tuna
Pre-planned menus
alli® Program’s pre-planned
menus are convenient and
ready to use.
2
Create your own menus
You can build your own
menus using the Calorie &
Fat Counter.
®
®
1
Getting Ready
Choosing a meal plan approach
Food Exchanges List
The Food Exchanges list offers over 100 foods you can
swap into the alli Program menus to modify them to
your taste. See page 84.
®
Calorie & Fat Counter
The Calorie & Fat Counter that you’ll find in this package
is a pocket-sized reference that makes it easy to keep
track of the calories and fat you eat. Hundreds of foods
are listed in a convenient, quick-reference format. It’s
great for planning meals and making menu exchanges.
When planning a menu, scan the Calorie & Fat Counter
to “shop” for the foods you’d like to eat. Because it gives
you the calories and fat grams for each food, it’s easy
to find foods that will meet your calorie and fat targets.
Because it also gives you the food group and number of
exchanges for each food listed, you can plan balanced
meals and make exchanges.
3
Eating In with the alli® Program
alli® Program
Preparing your kitchen
Is it really low-fat?
Low fat! Light! Reduced fat! Today, it seems almost every
food label talks about fat. With the alli® Program, all you
need to remember is this:
If a food contains 30% fat or less, it’s a good choice. To spot
these foods, check the Nutrition Facts label. The table below
will tell you whether the fat content is okay.
®
LITE
Reduced fat!
What to watch out for
Most likely, you know your own will power. If you don't
think you can handle the challenge of easy access to
high-fat food every day, clear the high-fat items from
your kitchen.
As you look through your kitchen supplies, look at the
label on every packaged food. Remove any foods that
contain more than three grams of fat per 100 calories,
according to the Nutrition Facts labels. See Is it really
low-fat?, page 5.
Most fresh, non-packaged foods, especially produce,
are okay. But some dairy or deli items, like cheese and
bacon, are high in fat. You may not want to test your
will power by keeping them around.
4
If you live with others who are not following a low-fat
diet, consider setting up a special shelf in the refrigerator
and pantry where you can store low-fat ingredients for
your meals and snacks. Then, when the urge to snack
Nutri
tion F
acts
1
2
Serving
Si
Serving ze (265g)
s Per C
ontain
er (1)
Am
ount Pe
r Serv
Calori
ing
es 28
0
Total
Fat 2.
5g
Satura
ted Fat
1g
Chole
sterol
0mg
Sodiu
m 200m
g
Total
Carbo
hydra
Dietary
te 51g
Fiber 4g
Sugars
5g
Prote
in
Calorie
s from
Fat 25
% Daily
Value*
4%
5%
0%
8%
17%
17%
1
If
Calories
are:
50
100
150
200
250
300
350
400
450
500
550
600
1
Getting Ready
Hitting your calorie and fat targets means carefully
watching portion sizes and fat grams. One way to avoid
eating too much of the high-fat foods you love is to
remove them from your kitchen. Before you begin the
alli Program, spend a little time going through your
kitchen shelves, refrigerator, and pantry.
2
Total Fat
should be
less than:
2
3
5
7
8
10
12
13
15
17
18
20
strikes, you can quickly find an appealing snack on your
special shelf.
Keep a few treats
You don’t have to sweep all of the fat from your kitchen.
It’s okay to have some high-fat foods, such as cooking
oils, avocados, and nuts, which you’ll eat only in very
small amounts. Keep sour cream, peanut butter, and
5
Eating In with the alli® Program
alli® Program
Finding low-fat foods
To help you find low-fat foods quickly, the Calorie & Fat
Counter highlights them with green dots.
•
Rice, fried, with bean sprouts
and scallions
Rice legume, garlic herb,
1⁄2
cup 135 41%
1⁄2
cup
81
9.2
.9
8
6.2
5%
.5
2s, 1fa
1s
1⁄2p, 12⁄3s,
11⁄2fa
1s, 1fa
1s
mayonnaise, too, if you like—small amounts of these can
add a lot of satisfaction to a meal. The next time you
shop for groceries, though, consider a low-fat or nonfat
version. These days, they often taste as good as the full-fat
version, and they’re a better fit with your alli Program.
®
Check kitchen equipment
Cooking low-fat meals doesn’t really require any exotic
cookware. Still, a few items lend themselves especially
well to low-fat cooking. A steamer basket—stainless
steel, bamboo, or microwave-safe plastic—makes short
work of steamed vegetables. A non-stick broiler pan
comes in handy for broiling chicken breasts and other
meats. A non-stick skillet makes it easier to cook with
less fat. If you’ve got room, a countertop grill makes
healthy, low-fat grilling practical in the kitchen.
6
1
Getting Ready
•
Potatoes, twice-baked,
1 each 204 40%
with butter
1
Rice, brown, long grain, cooked ⁄3 cup 108 7%
2⁄3 cup 226 32%
Rice, fried
You probably already have the only measuring tools
you’ll need: a set of measuring spoons, a set of
measuring cups, a large graduated measuring cup with
markings, and a food scale. You’ll use these to measure
ingredients when you’re preparing food and to measure
portions when you’re serving food. Measuring is the
only way to know for sure how many calories and fat
grams are in a portion.
Establish a daily routine
Consistency and repetition are great memory aids.
Setting a convenient, easy-to-follow daily routine will
help you remember to take your alli capsules plus a daily
multivitamin at appropriate times throughout the day.
®
To ensure adequate vitamin absorption, you should take
a multivitamin that has vitamins A, D, E, K, and betacarotene. Take the multivitamin once daily, at bedtime.
Develop a routine
Take one capsule with each meal containing fat, and
take a multivitamin once daily, at bedtime.
Breakfast
Lunch
Dinner
Bedtime
alli® Capsule
alli® Capsule
alli® Capsule
Multivitamin
7
Eating In with the alli® Program
Planning Menus
O
How to use the alli Program menus
• How to plan your own menus
•
®
Planning Menus
ne key to weight loss with the alli® Program is
taking a planned, systematic approach to eating.
In this section, you’ll learn:
2
It takes as
much energy
to wish as it
does to plan.
ELEANOR ROOSEVELT
9
Eating In with the alli® Program
alli® Program
Using the alli® Program menus
The alli Program gives you two ways to plan what you
eat: You can follow the alli Program menus, or you
can plan your own. In this book, you’ll find two weekly
menus to get you started with the alli Program menus.
The Heartland menu offers a satisfying variety of food,
including a chef salad, chicken stir-fry, and steak with
mushrooms. The Fresh Market menu adds choices, such
as pasta primavera with salmon, lamb chop with winter
vegetables, and tomato stuffed with Dijon tuna salad.
Each menu gives you three meals a day plus a snack.
Each provides a well-balanced diet.
®
Two different ways to plan meals
Here are two options for planning your meals.
®
®
®
®
10
or Create your own menus
1 Plan
Calorie
& Fat
Counter
lthy ide
Heating Gu
Ea
A guide
to
for commo calorie and fat
content
n foods,
includin
g 23 fast
food restaura
nts
plan r
s to
the
way
ense meals, whe
mon-s
Com , low-fat
healthy in or out
Exch
eating ang
es
Green
Beans
fo
Brocco r
li
nu
Me
My
s
ean
aB
Lim d
uit
Sala pefr
a
Gr a
n
u
T
Take the alli®
shopping list to
the store. Buy
only what you
need for the
menus.
2 Shop
Prepare your
meal following
the alli® menu,
including any
exchanges you
choose.
3 Cook
Take your
alli® capsule.
Record your
meal in your
journal. Enjoy
your meal.
4 Enjoy
Ingre dietn
Nutritio
n
s:
Serving
Facts
Size 1 cup
Servings
per contai (240 mL)
ner 2
TM
D
Jouaily
rnal
veni
ent
als– way
a
to
weig proven record
ht loss way
resu
lts
Use the Calorie
& Fat Counter
to plan meals
that fit your
calorie and fat
targets.
Make a list and
shop. Bring the
Calorie & Fat
Counter and
check labels for
calorie and fat
content.
Prepare your
meal following
your own menu.
Watch portion
sizes as you
cook.
2
Planning Menus
To make it easy, each menu is given at the four calorie
level targets (1200, 1400, 1600, and 1800 calories) in
the alli Program. Simply choose the menu that most
closely matches your target,
and you’re ready to go. (You’ve
probably already set your calorie
and fat targets. If not, go to
page 16 of the Companion Guide
and set them now. It’s easy!)
The alli Program
menus on page 43 will Once you’ve chosen your menus,
give you a head start on
you don’t have to count calories
making healthy
or watch fat. The menus do it all
delicious meals that
hit your targets.
for you.
Use alli® menus
Choose an alli®
menu. If you
like, customize
it by making
exchanges.
Take your
alli® capsule.
Record your
meal in your
journal. Enjoy
your meal.
11
Eating In with the alli® Program
alli® Program
What can I swap for?
Next to each food item in the menus, you'll find the number of
exchanges and the food group. Once you've got that, you can
find an equivalent food in the Food Exchanges list and make
your swap.
s Starches
and grains
m Milk and
yogurt
v Vegetables
fr Fruits
Breakfast
Peanut Butter Toast, Peach
Light whole-wheat toast, 2 slices 1s
Natural peanut butter, 4 tsp. 1fa, 1p
Peach, 1 medium
1fr
Skim milk, 8 oz.
1m
Lunch
Tuna Salad with Vegetables,
Crackers
Strawberri
Skim milk,
Blend with
Monda
Breakfast
Oatmeal,
Oatmeal, 1⁄
Fruit cockt
Low-fat pl
Mix with fr
fa Fats
You can also use the alli Program menus as the starting point for creating your own. Let’s say you don't like
broccoli. You can swap it for another vegetable by using
the Food Exchanges list following the menus. You’ll find
dozens of alternatives to suit your tastes.
®
When you use the menus, follow the food plan for the
entire day. Don’t mix Tuesday’s breakfast menu with
Thursday’s lunch menu and Friday’s dinner menu. If you
mix and match meals from different days, you won’t be
assured of hitting your targets. Within a meal, you can
12
®
When you’re ready for new menus, you can find them
myalliplan.com. Here, you can customize
on
menus with exchanges, change recipe quantities,
and even save your favorites. And you can choose
from a variety of cuisines, including Cajun, vegetarian,
and Japanese.
Modifying the alli Program menus
You can modify the alli Program menus to suit yourself
by swapping foods on the alli Program menu for things
you like better. To find ideas, check the Food Exchanges
list following the menus. You’ll find dozens of options
to suit your tastes. For even more options, see the Calorie
& Fat Counter.
®
®
2
Planning Menus
p Lean meat
and protein
Sunday
exchange individual foods for equivalent foods that you
prefer. See Modifying the alli Program menus for details.
®
The alli Program organizes foods by these groups:
Starches and grains (s), fruits (fr), vegetables (v), milk and
yogurt (m), lean meats and proteins (p), and fats (fa).
®
When you swap a menu item, just make sure to match
the food group and number of exchanges. For example,
let’s say you’re having a hamburger, a side dish of corn,
and a salad. You could swap the corn (1s) for a light
hamburger bun (also 1s). Or you could swap the four
teaspoons of regular salad dressing (2fa) for an equal
13
Eating In with the alli® Program
alli® Program
amount of light salad dressing (1fa) and then add one
teaspoon of butter (1fa) to use on the corn.
Some “combination foods” belong to two groups.
For example, four teaspoons of natural peanut butter
count as both 1p and 1fa. Try to match both groups
when you swap.
Swapping tips
Here are some guidelines you can use when you
exchange food items.
Swap one kind of fruit for an equivalent number of
servings of another fruit. For example, you can swap 10
grapes for one apple.
Swap one serving of starch or fruit for a serving of
milk or yogurt. For example, you can swap one-half cup
of corn (1s) for eight ounces of nonfat yogurt (1m).
Portions and exchanges
Once you understand portions and exchanges, it’s easy
to modify menus to suit yourself.
A portion is the
amount you should
eat of a given food.
For example, a
typical portion of
flounder might be
six ounces.
An exchange is a
way to measure
portions. A sixounce portion of
flounder counts as
three exchanges of
protein (3p).
14
Because a
three-ounce portion
of beef also counts
as three exchanges
of protein, you can
exchange them on
your menu.
3p
6 oz
You don’t have to swap to add non-starchy vegetables,
such as broccoli, cauliflower, green beans, spinach,
and lettuce. You can add as many of these vegetables
to a meal as you like. These vegetables have very few
2
Planning Menus
Foods listed as “free” contain so few calories that you
don’t need to count them. Add these foods to your
menu whenever you like, to help satisfy your hunger
and add flavor.
calories, and they’re full of
healthy vitamins, minerals, and
fiber. Do be careful, however,
not to add butter or oil when
you cook and eat them.
And don’t confuse them with starchy vegetables, such
as potatoes and peas. You still need to count calories
and fat grams for those vegetables.
What I feel like
eating changes
from day to day.
I like choices.
1 2 3
3p
15
alli® Program
Eating In with the alli® Program
Planning your own menus
When you plan your own menus, keep these guidelines
in mind.
• Plan three meals a day, balanced among the food
groups, plus a low-fat snack if you like. See the How
many exchanges? chart, page 18.
• Control your portion size and fat grams to make sure
you meet your daily targets for calories and fat.
• Each meal should provide one-third of your daily fat
target.
2
Planning Menus
Setting up your own menus lets you tailor them to your
routine. For example, you may prefer a larger breakfast
and a lighter lunch. It’s easy to plan your own menus.
Just keep in mind that your largest meal should contain
less than half your calorie target, and each meal should
provide one-third of your daily fat target.
As you gain experience planning your meals and
begin to develop your own favorite menus, the process
will become second nature and you’ll be able to put
together a weekly menu in no time at all.
16
17
Eating In with the alli® Program
alli® Program
How many exchanges?
When planning your own menus, here’s how many exchanges
to include from each food group, based on your calorie target.
1400
4
1600
4
1800
5
Fruits
2
3
3
4
Lean meat & protein
5
8
8
9
Milk and yogurt
2
2
2
2
Starches & grains
4
4
6
7
Vegetables
4
4
4
4
2
Planning Menus
1200
4
Food group
Fats
Keeping fat distributed
Keep track of the fat grams you eat and aim to stay
within your target for each meal. Although you may
vary by a few grams from meal to meal, don’t go beyond
your daily limit of total fat grams. If you choose to have
a snack, keep it to about three fat grams or less. Don’t
“save” fat grams for one big splurge. A large amount of
fat entering your system at once may cause unwanted
treatment effects.
Planning balanced meals
Keep meals balanced with foods from the six food groups.
Balanced meals will give you energy throughout the day
and help satisfy your appetite. Focus on foods containing
no more than 30 percent fat, so you’ll get enough
food to satisfy you and avoid unwanted treatment
effects. One easy way to stay low-fat is to remember
the words “lean, green, and grain.” In other words,
choose lean meats and fish, low-fat dairy, vegetables
and fruits, and a small amount of whole grains.
To find a wide range of ingredients to choose from in
each of the food groups, check the Calorie & Fat Counter
and Food Exchanges list.
18
19
Eating In with the alli® Program
Shopping
•
•
How to create a shopping list
Where in the store to find your best choices
3
Shopping
rocery stores are full of choices these days.
With so much to choose from, having a strategy
can make it easier to come home with the foods
you need to succeed. Here are some hints on how
to handle food shopping:
G
The greatest
power that a
person possesses
is the power to
choose.
J. MARTIN KOHE
21
Eating In with the alli® Program
alli® Program
On page 83, you’ll find a
Making your shopping list
A list for your weekly menus
Prepare for your shopping trip by making a shopping
list before you leave home. Include the items on your
weekly menu, plus any staple items that you need
to restock.
®
To save you time,
the alli® Program
shopping lists are
organized according
to the sections
of the grocery store.
22
A list for stocking the pantry
On your weekly shopping
trip before you start the alli
Program, stock up on frequently
used staple foods that are used
in many of your low-fat meals.
®
tastes with other low-fat foods.
Going to the store
Once you've got your list together, it's time to shop.
Stick to your list
When you arrive at the grocery store, stick to your list.
Don’t be distracted by specials on tempting foods that
don’t fit into your meal plan.
3
Shopping
If you’re using the alli Program menus, your weekly
shopping list couldn’t be easier—it’s already compiled
for you, including all the ingredients you need to
prepare the week’s meals. If you’re planning your own
menus, jot down a list of all the ingredients you need.
Don’t bother totaling servings of foods such as cottage
cheese or nuts—a small package will usually be enough.
When selecting meats and fish, however, buy enough
for the servings in all your meals. Remember that meals
and exchanges are based on
cooked servings. You’ll need to
buy about an ounce more than
the cooked amount.
The clearer my
suggested shopping list based
goals are, the
on the alli® Program menus.
better I can usually
You can customize it to your
stick to them.
Focus on fresh
As you travel the aisles of the store, focus on the perimeter—
that’s where the healthiest choices are found, including
vegetables, fruit, dairy, breads, and meats.
Read labels
When you move into the center of the store, look for
lower-fat choices of processed and packaged foods.
Read the Nutrition Facts Information labels and choose
foods that contain no more than 30 percent fat. Don’t
rely on the claims printed on the packaging. Foods
marked as “low-fat” or “reduced-fat” may contain a surprising amount of calories. And “cholesterol-free” does
not mean “fat-free.”
23
Eating In with the alli® Program
alli® Program
Shopping tips
If you’d prefer to buy smaller quantities of produce each
week, buy fewer kinds and swap what the menu calls
for with what you’ve got on hand.
• Another way to add variety while buying manageable
quantities is to try frozen fruits and vegetables. These
can be kept in the freezer for three months. To minimize
calories and sugars, choose products without added
spices, sauces, or syrups.
• If you prefer, buy light fruited yogurt instead of plain
nonfat yogurt. Fat-free and sweetened with Aspartame,
these yogurts have approximately 100 calories per cup.
• Nonfat, low-fat, and regular salad dressings are used in
the menus depending on the amount of other fats in
the meals. If you don’t want to buy all three kinds, you
can make exchanges and adjust the portions.
• If you are lactose-intolerant, you may want to buy a
lactose-reduced milk, such as Lactaid or DairyEase .
Choose the 1% or nonfat varieties. If you choose not
to use milk or yogurt at all, talk to your doctor about
calcium supplements.
•
24
3
Shopping
®
When I’m tempted
at the grocery store,
I ask myself: Will
it look as good on
me as it does on the
shelf?
®
25
Eating In with the alli® Program
Preparing Meals
our meals with the alli® Program are an
opportunity to enjoy fresh and healthy foods
that not only help you lose weight, but also
offer wholesome nutrition you can feel good about.
This section will help you to:
Y
4
Preparing Meals
Measure portions conveniently.
• Cook for others.
• Keep meals low in fat.
• Enhance flavor.
• Prepare appealing snacks.
•
Cooking done
with care is an
act of love.
CRAIG CLAIBORNE
27
Eating In with the alli® Program
alli® Program
Measuring portions
Once you’ve chosen your menu and bought the
ingredients, preparing meals based on the alli Program
is probably not much different from the way you
already cook.
®
One idea that may be new to you is portion control.
With the alli Program, knowing exactly how much
you’re eating is important to
success. It’s important not to
add more of an ingredient than
you mean to, and to dish out
the portion the menu calls for.
Invest in a stock of
small-sized zipper bags This section provides tips that
and disposable conmake portion control quick and
tainers to keep leftover
convenient.
portions fresh.
Remember chickens playing cards
If you don’t have a scale, you can estimate the weight of
foods like meat, fish, and cheese using a few simple
comparisons. These silly images may stick in your mind to
help you remember.
®
28
Three ounces of fish is
about the size of a thick
checkbook. Imagine a
fish writing a check.
Mr Gre
Deep en Fish
Blue
Sea
0923
4
Preparing Meals
Measure before cooking
Before you start preparing a meal, take a quick look at
your menu and familiarize yourself with the portion
size for each ingredient. Begin by measuring out each
ingredient and having it ready before you begin to cook.
The French call this “mise en place,” meaning “put in
place”—it’s a habit that’s a trademark of the most
skilled chefs.
Three ounces of chicken
is about the size of a
deck of cards. Imagine
chickens playing cards.
One ounce of cheese is
the size of four dice.
Imagine a cow at the
dice tables.
29
Eating In with the alli® Program
alli® Program
Estimate by eye
When you begin the alli Program, measure portions
carefully. Once you're familiar with measuring and
accurate portion sizes, you can often estimate quantities.
®
Cooking low-fat
Low-fat food can be quick and easy. Here is one
delicious recipe.
Homemade Chi
cken Tenders
1 pound chicken
breast
1 egg , beaten
1/2 cup low-fat
milk
1 cup honey flav
ored corn or
wheat flakes
e.
o the mixtur
chicken int
ch piece of
tely 20
and roll ea
approxima
t and bake
ee
sh
ie
5
ok
en on co
. Let sit 3ar
cle
ns
Place chick
en ru
m the chick
il juice fro
unt
or
s,
minute
rvings.
. Makes 4 se
fore serving
minutes be
Per serving
Calories
Fat
30
188
5 grams
fat
Saturated
Protein
1 gram
27 grams
4
Preparing Meals
Cooking spray
Line a cookie she
et with aluminum
foil and cover
with cooking
spray. Prehea
t oven to 375
degrees. Cut chic
ken into 1/2-inch
strips. In a larg
e zipper-seal
bag , combine egg
and milk and the
add chicken. Sea
n
l and refrigerat
e for at least
1 hour.
In a separate bag
, place cereal flak
es and close. Use
a rolling pin
to crush flakes
into crumbs. Pou
r the crumbs
onto a large plat
e
One way to estimate quantities is by comparison. Here
are some examples:
• A cup of fruit or cooked pasta is the size of a tennis ball.
• A half-cup of fruit or cooked pasta is the size of a golf ball.
• Three ounces of fish is the size of a checkbook.
• Three ounces of meat or poultry is the size of a deck of
cards.
• One ounce of cheese is the size of four dice.
• One teaspoon of butter or peanut butter is the size of
one die.
With packaged food, you can often estimate quantities just by dividing the package into equal pieces. For
example, cut a one-pound block of low-fat cheese into
eight equal pieces, and you have two-ounce portions.
A 12-ounce steak cut into quarters gives you threeounce portions. And you’ve probably seen the markings
printed on butter stick wrappers to help you slice off
even tablespoons. For a teaspoon of butter, cut off onethird of a tablespoon.
Keep a sense of proportion
Watch the general size of food items you eat. Extralarge food can mean extra calories. Here are a few
examples of normal sizes:
• A bagel should be about the size of a hockey puck.
• A pancake should be about the size of a CD-ROM.
31
Eating In with the alli® Program
alli® Program
•
A medium potato should be
about the size of a computer
mouse.
Dieting is a hard
job, but the alli®
Program is like
a rebate for my
efforts. If I’m going
to work hard,
I want that bonus.
Consider doing it all at once
Many people find it easy to
measure out servings for the
week’s menu all at once. If you’re
not a do-ahead person, consider
at least measuring out snacks. Put pre-measured
portions of pretzels or dried fruit in zipper bags, or slice
fresh fruit and vegetables and store them at eye level
in the refrigerator. You're more likely to stick to your
meal plan if healthy snacks are easily available.
If you live with others, you know that appetites and
tastes can vary widely among members of a household.
But following the alli Program doesn’t mean you have
to prepare more than one meal. As long as they’re
eating the correct number of calories, most people can
benefit from reducing the amount of fat and increasing
the amount of fresh fruits and vegetables in their daily
diet. If you simply adjust portions for other people,
you can prepare the same food for everyone. You’re
setting a great example for them!
®
32
One difference between typical cooking and cooking
with the alli Program is the alli Program’s emphasis
on measuring servings. The other difference is reducing
the fat you use in the cooking process. Fortunately,
it’s easy to cut plenty of fat out of your cooking without
sacrificing all of the flavor. Here are some ideas
to get you started.
®
®
Reduce fat before cooking
Reduce fat before you begin to cook by choosing
low-fat ingredients. Choose nonfat or low-fat varieties
of milk and other dairy products, such as yogurt,
cheese, and frozen yogurt. Choose lean cuts of meat—
such as Select grade—and remove all visible fat
before cooking. Remove the
skin when you prepare chicken.
Limit the egg yolks you eat
to three or four per week.
(Remember to count eggs
An electric countertop
used to prepare food.)
4
Preparing Meals
Cooking for others
Reducing fat
grill makes it practical
to grill year-round.
33
alli® Program
Use low-fat cooking techniques
When you cook, use techniques that require little or no
added fat, such as broiling, roasting, steaming, and
poaching. For example, lightly poach food by simmering
it in seasoned broth, vegetable juice, or flavored vinegar
and herbs for added flavor. Microwaving is another
quick, nonfat cooking method that allows food to retain
moisture and flavor. Grilling is also a great alternative.
Think “lean, green, and grain™”
To achieve a healthy, low-fat diet, just remember lean,
green, and grain™.
Fruits and
green
vegetables
Wholegrain
breads and
cereals
34
To avoid adding oil to the pan for pan-frying or
stir-frying, use a nonstick pan and coat it with a thin
layer of cooking spray. Or use broth in place of oil
to sauté or “stir fry” vegetables for soups or sauces.
If you must use oil, heat the frying pan first, and then
add a smaller amount of oil than you would normally
use. A little bit of heated oil will go a long way.
Reduce fat after cooking
To reduce fat in ground meat, brown it in a skillet and
then temporarily transfer the meat to a plate lined with
paper towels. You can reduce fat further by rinsing the
browned meat in a strainer with hot water.
Make stews, soups, and sauces one day in advance of
eating them. Then, allow them to cool and skim off the
fat before you reheat.
Think ‘lean, green, and grain™’
As much as you can, choose lean meats and low-fat
dairy, such as skinless chicken or nonfat yogurt;
plant-based foods, such as fruits and vegetables, and
whole-grain bread or cereal. These foods are low in fat
and give you more food per calorie than high-fat
alternatives.
4
Preparing Meals
Lean
meats and
low-fat
dairy
Eating In with the alli® Program
35
Eating In with the alli® Program
alli® Program
flavor
Ten dessert swaps
Often, low-fat dessert ingredients can easily be substituted
for the fat-based ingredients that are traditional—with little
difference in the taste. Here are 10 swaps that are easy
to make.
Instead of:
1⁄2 cup butter or oil
Try:
1⁄4 cup applesauce plus 1⁄4 cup
butter or oil
1 cup nonfat or low-fat plain yogurt
Phyllo crust, or graham crust
Angel food cake
Low-fat pudding
Chocolate syrup
Equal amounts of 1% milk and
evaporated skim milk
1 oz. baking chocolate
Nuts
3 Tbsp. cocoa and 2 tsp. vegetable oil
Reduce the amount and toast to
enhance flavor
Whipped cream
Light Cool Whip® or Dream Whip®
made with skim milk
If you have room for dessert
If you haven't reached your calorie and fat targets
for a meal, here's a way to make room for desserts.
Often, low-fat dessert ingredients can easily be
substituted for the fat-based ingredients that are
traditional—with little difference in the taste.Increasing
36
®
containers.
Use spices and sauces
Make up for the fat you’re saving with savory herbs and
spices, such as garlic and pepper. Make up for using less
sugar in baked products by adding cinnamon, nutmeg,
or vanilla to enhance the flavor. At the table, experiment
with new sauces and condiments that are low in fat
and big on flavor. Chili sauce, teriyaki sauce, horseradish,
barbecue sauce, salsa, reduced-fat salad dressing, and
honey mustard are all great choices.
4
Preparing Meals
1 cup sour cream
Pastry pie crust
Pound cake
Pie filling
Fudge sauce
Light cream
Increasing flavor
Just because your food is low
in fat doesn’t mean it has to be
low in flavor. Eating should be a
pleasurable experience. One of
the best ways to stay on track
with the alli Program is to keep
Hate to cook? Make
your meals interesting. Here are large batches and freeze
them in one-serving
a few helpful ideas.
Use liquid flavorings
In addition to spices, flavored liquids can enrich the
flavor of foods. For example, use broth or juice instead
of water to add flavor when boiling rice or other grains.
Steam vegetables; then add flavored vinegar and spices
to taste. Squeeze a little fresh lemon juice and grind a
37
Eating In with the alli® Program
alli® Program
Spice it up
Here are eight great seasonings for low-fat cooking.
Oregano
Perfect with
Mediterranean
dishes
Chipotle
powder
Adds a unique
smoky spice
Black pepper
Best when
freshly ground
Thyme
Ginger
Great for
baking and
stir-fries
little pepper over chicken when it comes out of the pan
or oven. Poach fish over lemon juice and herbs.
Drinks to watch out for
At the same time, beverages can sabotage your results.
Fruit juices contain natural sugars that can drive up
your calorie count. An eight-ounce glass of orange
juice contains 100 calories. Alcohol is another culprit
that’s easy to miss: Six ounces of white wine contain
120 calories.
Use flavor substitutes
A low-fat ingredient can often add much of the same
flavor as a high-fat ingredient. For example, use butter
flavoring instead of butter on popcorn or vegetables.
Marinate meats in fat-free Italian dressing instead of
If you drink coffee, keep an eye on the cream and sugar.
One creamer and a teaspoon of sugar add 35 calories
and two fat grams. Be especially careful at the corner
coffee shop. A 16-ounce latte can easily contain more
than 250 calories and a dozen grams of fat.
Thyme
Bake with
poultry or add
to soups
Basil
4
Preparing Meals
Curry
An exotic
flavoring for
vegetables
Basil
Wonderful
fresh with ripe
tomatoes
38
Enhance your meal with low-calorie drinks
Whether you’re using the alli Program menus or your
own, take advantage of beverages to add flavor and
variety to your meal without calories. Treat yourself to
herbal iced tea with fresh lemon, or enjoy a sugar-free
kiwi-strawberry fruit drink. Try an orange spritzer—
a glass of club soda with a splash of orange juice. Or on
a cold winter’s day, warm up with a cup of herbal tea.
®
Oregano
Rosemary
Great with
roasted meats
or potatoes
regular. Use a teaspoon of strong cheese like Parmesan
in place of a larger portion of milder cheese. Use just a
few drops of extra-flavorful oils, like walnut or sesame
oil, in place of regular salad oil for a great nutty flavor
without all the fat.
39
Eating In with the alli® Program
alli® Program
Whatever beverages you choose, keep a glass of water
handy between meals to help you stay hydrated and
feel full. Eight glasses of water a day is not too many.
Here are three weeks of great snack ideas—21 snacks that are
all satisfying and low in fat.
Snacking
1⁄4 cup low-fat granola
Three weeks of low-fat snacks
1 cup nonfat yogurt with
Snacking with the alli Program
Sweet or salty, hot or cold, chewy or crunchy—your alli
Program allows for a wide variety of snacks to suit your
mood. Because you take the alli capsules with meals
but not with your snack, keep snacks low in fat. About
three grams of fat and no more than 200 calories is a
good guideline to follow. For some great ideas, see
Three weeks of low-fat snacks, page 41.
®
40
1 cup low-sodium soup
2 rectangles low-fat graham
cracker with 1⁄4 cup nonfat
ricotta
6 shrimp and 1⁄2 cup
cocktail sauce
2 servings vegetable with 2
Fruit smoothie with 1 cup skim Tbsp. low-fat dip
milk or nonfat frozen yogurt
2 Tbsp. hummus with veggie
and 1 exchange of fruit
sticks (hummus=50 cals and
3 grams fat)
1 cup nonfat vanilla yogurt
with 1⁄2 banana
3-piece sushi roll
®
®
1⁄2 to 2⁄3 cup nonfat or low-fat
frozen yogurt
Frozen yogurt pops made with
1 cup nonfat yogurt
1⁄3 to 1⁄2 cup oatmeal made
with water or skim milk
Sugar-free hot cocoa made
17-25 grapes covered in 1⁄3 cup with 6 ounces nonfat milk
nonfat yogurt
1⁄2 serving chocolate pudding
1⁄2 cup nonfat cottage cheese
made with skim milk
and 1 cup berries
1 apple with 2 tsp. reduced
1 serving baked tortilla chips
fat peanut butter (65 cals)
1
and ⁄4 cup salsa
1 apple with 1 ounce low-fat
Mini bag of low-fat
string cheese (80 cals)
microwavable popcorn
4
Preparing Meals
It’s okay to snack
Eating a snack each day can help you stay in control
and prevent overeating. A good snack is low-fat and
includes both protein and carbohydrates to keep you
going until mealtime or bedtime. Many people like to
save their snack for evening, when the munchies often
set in, but you can have your snack any time that suits
you. Just as with your meals, keep snacks within your
calorie and fat targets.
3⁄4 cup dry cereal with 1⁄2 cup
skim milk
41
Eating In with the alli® Program
alli® Program
The alli Menus
®
hese alli® menus give you a choice of delicious
menus to follow. You’ll find two weekly menus to
get you started. The Heartland menu offers a satisfying variety of traditional favorites. The Fresh Market
menu adds a range of fresh and healthy choices.
Each menu gives you three meals a day plus a snack.
Each provides a well-balanced diet.
T
®
42
5
The
alli® Menus
Heartland
Menu 1200 calories
To make things convenient, each menu is given in four
versions matching the alli targets of 1200, 1400, 1600,
and 1800 calories. Simply choose the menu that fits
your target and you’re ready to go. The menu will automatically give you the right number of calories and fat
grams each day.
43
Eating In with the alli® Program
alli® Program
Heartland menu
1200 calories
Sunday
Breakfast
Peanut Butter Toast, Peach
Light whole-wheat toast, 2 slices 1s
Natural peanut butter, 4 tsp. 1fa, 1p
Peach, 1 medium
1fr
Skim milk, 8 oz.
1m
Dinner
Sirloin Steak with Mushrooms,
Spinach, Baked Sweet Potato
Sirloin steak, 3 oz.
3p
1⁄2v
Mushrooms, cooked, 1⁄4 cup
1⁄2v
Onions, cooked, 1⁄4 cup
Canola oil, 1 tsp.
1fa
Sauté onions and mushrooms in
oil, and put on top of steak.
Spinach, cooked 1⁄2 cup
1v
Sweet potato, baked, 1 medium 2s
6 oz.
Sour cream, 2 Tbsp.
1fa
44
Italian vinaigrette, 4 tsp.
2fa
Use 2 tsp. to marinate chicken and
2 tsp. to toss with pasta. Add extra
vinegar, lemon juice, or water as
necessary.
Milk, 1%, 8 oz.
1m
Monday
Snack
Cantaloupe
Cantaloupe cubes, 1 cup
Breakfast
Oatmeal, Fruit with Yogurt
Oatmeal, 1⁄2 cup
Fruit cocktail in juice, 1⁄2 cup
Low-fat plain yogurt, 1 cup
Mix with fruit.
1s
1fr
1m
Lunch
Turkey-Ham Sandwich, Carrots
Light whole-wheat bread, 2 slices 1s
Turkey-ham, 1 oz.
1p
Low-fat cheese, 1 oz.
1p
Avocado, sliced, 3 Tbsp.
1fa
Alfalfa sprouts
free
Mayonnaise, 1 tsp.
1fa
Baby carrots, 1⁄2 cup
1v
Nonfat dressing, 2 Tbsp.
free
Use dressing as dip for carrots.
Dinner
Baked Chicken, Pasta Primavera
Salad
Chicken leg, skinless, baked, 3 oz. 3p
Whole-wheat pasta, 1 cup
2s
Broccoli, 1 cup, and zucchini,
3v
1 cup
Steam and toss with pasta.
1fr
Tuesday
Breakfast
Waffles with Creamy Fruit
Topping
Whole grain waffles, 2
2s
Blueberries, 3⁄4 cup
1fr
Low-fat plain yogurt, 1 cup
1m
Sour cream, 2 Tbsp.
1fa
Mix sour cream with yogurt and fruit,
and scoop on waffles.
Lunch
Ham and Cheese Lettuce Wrap,
Marinated Green Beans
Lettuce leaves, 2 large
free
Low-fat ham, 2 oz.
2p
Low-fat cheese, 1 oz.
1p
Mayonnaise, 1 tsp.
1fa
Layer ham and cheese on lettuce
leaves, spread with mayonnaise,
and roll.
String beans, steamed, 1 cup
2v
Balsamic vinegar and garlic
free
Marinate beans in vinegar and garlic
the day before.
Key
fa: fat
fr: fruit
Dinner
Baked Flounder, Sautéed Rice,
Spinach
Flounder, baked, 4 oz.
2p
Olive oil, 1 tsp.
1fa
Drizzle over flounder.
Lemon wedges
free
Squeeze over fish.
Brown rice, 2⁄3 cup
2s
Onion, 1⁄2 cup
1v
Olive oil, 1 tsp.
1fa
Sauté onions in oil and cook with rice.
Spinach, 1⁄2 cup
1v
Snack
Peach Smoothie
Peach, 1 medium
1fr
Skim milk, 8 oz.
1m
Blend with ice to make a shake.
Wednesday
Breakfast
Buttered Toast, Fruit Cocktail
Light whole-wheat toast, 2 slices 1s
Butter, 1 tsp.
1fa
Fruit cocktail in juice, 1⁄2 cup
1fr
1% milk, 8 oz.
1m
Lunch
Peanut Butter and Jelly Crackers,
Carrots, Apple
Saltine-type crackers, 6
1s
Natural peanut butter, 4 tsp. 1fa, 1p
Sugar-free jelly
free
Baby carrots, 1 cup
2v
m: milk and yogurt
p: lean meat and protein
5
Heartland Menu 1200 calories
Lunch
Tuna Salad with Vegetables,
Crackers
Lettuce, radish, cucumber,
free
celery
Green olives, 10 small
1fa
Carrots, 1⁄2 cup
1v
Green pepper, diced, 1 cup
1v
Tuna fish, packed in water,
1p
1⁄4 cup
Nonfat creamy Italian salad
free
dressing, 2 Tbsp.
Low-fat whole-wheat crackers, 6 1s
Snack
Strawberry Smoothie
Strawberries, 11⁄4 cup
1fr
Skim milk, 8 oz.
1m
Blend with ice to make a shake.
s: starches and grains
v: vegetable
45
Eating In with the alli® Program
alli® Program
Apple, 1 medium
1% milk, 8 oz.
1fr
1m
Dinner
Turkey Chili, Salad
Ground turkey, 3 oz.
3p
Onion, chopped, 1⁄2 cup
1v
Green pepper, diced, 1 cup
1v
Kidney beans, 1⁄3 cup
1s
Canola oil, 2 tsp.
2fa
Sauté vegetables and turkey in oil.
Salsa
free
Mix with above.
Lettuce, cucumber, and radish free
Nonfat Italian salad dressing, free
2 Tbsp.
Snack
Rye and Cheese Sandwich
Light rye bread, 2 slices
Fat-free cheese, 2 oz.
Lettuce
Mustard
1s
1p
free
free
46
1⁄2v
1⁄2v
1fa
1p
1p
1m
Dinner
Asian Baked Chicken and
Vegetables
Chicken leg, skinless, baked, 2 oz. 2p
Pea pods, 1⁄2 cup
1v
Chinese cabbage and scallions free
Water chestnuts, 1⁄4 cup
1v
Peanut oil, 2 tsp.
2fa
Stir fry chicken and vegetables
in oil.
Canned mandarin oranges,
1fr
3⁄4 cup
Add oranges during last 3 min. of
cooking.
Light soy sauce
free
Brown rice, cooked, 2⁄3 cup
2s
Snack
Crackers, Grapes
Animal crackers, 8
Grapes, 10
Skim milk, 8 oz.
1s
1fr
1m
Friday
Breakfast
Fruit Yogurt with Grapenuts and
Almonds
Nonfat, light fruit yogurt, 1 cup 1m
Grapenuts, 3 Tbsp.
1s
Almonds, slivered, 6
1fa
Lunch
Baked Potato with Broccoli and
Cheese, Peach
Potato, baked, 1 medium
2s
6 oz.
Broccoli, steamed
2v
or microwaved, 1 cup
Garlic, 2 cloves
free
Canola oil, 1 tsp.
1fa
Sauté garlic in oil and toss with
broccoli.
Low-fat cheese, 1 oz.
1p
Sprinkle cheese on potato and
broccoli.
Salsa
free
Peach, 1 medium
1fr
Dinner
Sirloin Burger, Salad, Corn on
the Cob
Ground sirloin burger, 4 oz.
4p
Ketchup, 1 Tbsp.
free
1⁄2v
Tomato, sliced, 1⁄2
Bed of lettuce
free
Place burger and tomato on lettuce
bed and top with ketchup.
Sweet red pepper, 1 cup
1v
Key
fa: fats
fr: fruits
Tomato, sliced or chopped, 1⁄2 1⁄2v
Lettuce, cucumber, radish,
free
and celery
Creamy Italian salad dressing, 2fa
4 tsp.
Corn on the cob, 1 ear
1s
Snack
Banana Smoothie
Banana, 1⁄2
1fr
Skim milk, 8 oz.
1m
Blend with ice to make a shake.
Saturday
Breakfast
Cereal with Banana
Plain wheat flakes cereal,
11⁄2 cups
1% milk, 8 oz.
Banana, 1⁄2 medium
2s
1m
1fr
Lunch
Chef Salad
Lettuce and cucumber
free
Turkey, 1 oz.
1p
Low-fat cheese, 1 oz.
1p
Carrots, sliced, 1⁄2 cup
1v
Tomato, diced, 1
1v
Low-fat ranch salad dressing, 1fa
2 Tbsp.
Green olives, 10 small
1fa
m: milk and yogurt
p: lean meat and protein
5
Heartland Menu 1200 calories
Thursday
Breakfast
Tomato and Cheese Omelet
Onion, chopped, 1⁄4 cup
Tomato, diced, 1⁄2
Canola oil, 1 tsp.
Sauté vegetables in oil.
Egg whites, 3
Low-fat cheese, 1 oz.
Mix egg whites with vegetables.
Once cooked, top with cheese.
1% milk, 8 oz.
Lunch
Tuna Sandwich, TomatoCucumber Salad
Light whole-wheat bread, 2 slices 1s
Tuna fish, packed in water,
1p
1⁄4 cup
Lettuce
free
Mayonnaise, 1 tsp.
1fa
Mustard
free
Mix mayonnaise and mustard.
Tomato, diced, 1
1v
Cucumber, sliced, 1⁄2
free
Nonfat dressing, 2 Tbsp.
free
Mix dressing with tomatoes
and cucumbers.
s: starches and grains
v: vegetables
47
Eating In with the alli® Program
alli® Program
Dinner
Grilled Pork Chop, Mashed
Potato, Vegetables
Center loin pork chop, grilled,
3p
3 oz.
1
Potato, mashed, ⁄2 cup
1s
Corn, 1⁄2 cup
1s
Butter, 2 tsp.
2fa
Use butter on potato and corn.
Unsweetened applesauce,
1fr
1⁄2 cup
1
Beets, ⁄2 cup
1v
Cauliflower, 1 cup
1v
Snack
Yogurt
Nonfat, light fruit yogurt, 1 cup 1m
Heartland menu
1400 calories
Sunday
Breakfast
Peanut Butter Toast, Banana
Light whole-wheat toast, 2 slices 1s
Natural peanut butter, 4 tsp. 1fa, 1p
Banana, 1⁄2
1fr
Skim milk, 8 oz.
1m
Dinner
Sirloin Steak with Mushrooms,
Spinach, Baked Sweet Potato
Sirloin steak, 5 oz.
5p
1⁄2v
Mushrooms, cooked, 1⁄4 cup
1⁄2v
Onions, cooked, 1⁄4 cup
Canola oil, 1 tsp.
1fa
Sauté onions and mushrooms in oil,
and put on top of steak.
Snack
Strawberry Smoothie
Strawberries, 11⁄4 cup
1fr
Skim milk, 8 oz.
1m
Blend with ice to make a shake.
Monday
Breakfast
Oatmeal, Fruit with Yogurt
Oatmeal, 1⁄2 cup
Fruit cocktail in juice, 1⁄2 cup
Low-fat plain yogurt, 1 cup
Mix yogurt with fruit.
Lunch
Turkey-Ham Sandwich, Carrots,
Apple
Light whole-wheat bread, 2 slices 1s
Turkey-ham, 2 oz.
2p
Low-fat cheese, 1 oz.
1p
Avocado, sliced, 3 Tbsp.
1fa
Alfalfa sprouts
free
Mayonnaise, 1 tsp.
1fa
Baby carrots, 1⁄2 cup
1v
Nonfat dressing, 1 Tbsp.
free
Use dressing as dip for carrots.
Apple, 1 medium
1fr
Key
48
1s
1fr
1m
fa: fats
fr: fruits
Dinner
Baked Chicken, Pasta Primavera
Salad
Chicken leg, skinless, baked,
4p
4 oz.
Whole-wheat pasta, 1 cup
2s
Broccoli, 1 cup, and zucchini,
3v
1 cup
Steam and toss with pasta.
Italian vinaigrette, 4 tsp.
2fa
Use 2 tsp. to marinate chicken and
2 tsp. to toss with pasta. Add extra
vinegar, lemon juice, or water as
necessary.
Milk, 1%, 8 oz.
1m
Snack
Cantaloupe, Cottage Cheese
Cantaloupe melon, 1⁄2
1fr
Low-fat cottage cheese, 1⁄4 cup 1p
5
Tuesday
Breakfast
Waffles with Creamy Fruit
Topping
Whole grain waffles, 2
Blueberries, 3⁄4 cup
Low-fat plain yogurt, 1 cup
Sour cream, 2 Tbsp.
Mix sour cream with yogurt and
fruit, and scoop on waffles.
m: milk and yogurt
p: lean meat and protein
2s
1fr
1m
1fa
Heartland menu
Menu 1400
1200 calories
Lunch
Tuna Salad with Vegetables,
Peach
Lettuce, radish, cucumber,
free
celery
Carrots, 1⁄2 cup
1v
Green pepper, diced, 1 cup
1v
Tuna fish, packed in water,
2p
1⁄2 cup
Nonfat ranch salad dressing, free
2 Tbsp.
Green olives, 10 small
1fa
Low-fat whole-wheat
1s
crackers , 6
Peach, 1 medium
1fr
Spinach, cooked 1⁄2 cup
1v
Sweet potato, baked, 1 medium 2s
6 oz.
Sour cream, 2 Tbsp.
1fa
s: starches and grains
v: vegetables
49
Eating In with the alli® Program
alli® Program
Lunch
Ham and Cheese Lettuce Wrap,
Marinated Green Beans, Grapes
Lettuce leaves, 2 large
free
Low-fat ham, 3 oz.
3p
Low-fat cheese, 1 oz.
1p
Mayonnaise, 1 tsp.
1fa
Layer ham and cheese on lettuce
leaves, spread with mayonnaise,
and roll.
String beans, steamed, 1 cup
2v
Balsamic vinegar and garlic
free
Marinate beans in vinegar
and garlic the day before.
Grapes, 10
1fr
Snack
Peach Smoothie
Peach, 1 medium
1fr
Skim milk, 8 oz.
1m
Blend with ice to make a shake.
Lunch
Peanut Butter and Jelly Crackers,
Carrots, Apple
Saltine-type crackers, 6
1s
Natural peanut butter,
1fa, 1p
4 tsp.
Sugar-free jelly
free
Baby carrots, 1 cup
2v
Apple, 1 medium
1fr
1% milk, 8 oz.
1m
Dinner
Turkey Chili, Salad
Ground turkey, 4 oz.
4p
Onion, chopped, 1⁄2 cup
1v
Green pepper, diced, 1 cup
1v
Kidney beans, 2⁄3 cup
1p, 1s
Canola oil, 2 tsp.
2fa
Sauté vegetables and turkey in oil.
Salsa
free
Mix with above.
Lettuce, cucumber, and radish free
Nonfat Italian salad dressing, free
2 Tbsp.
Snack
Rye and Cheese Sandwich
Light rye bread, 2 slices
Fat-free cheese, 2 oz.
Lettuce
Mustard
Thursday
Breakfast
Tomato, Ham, and Cheese Omelet
1⁄2v
Onion, chopped, 1⁄4 cup
1⁄2v
Tomato, diced, 1⁄2
Canola oil, 1 tsp.
1fa
Sauté vegetables in oil.
Egg whites, 3
1p
Low-fat cheese, 1 oz.
1p
Low-fat ham 1 oz.
1p
Mix egg whites with vegetable
and ham. Once cooked, top
with cheese.
1% milk, 8 oz.
1m
Lunch
Tuna Sandwich, TomatoCucumber Salad
Light whole-wheat bread, 2 slices 1s
Tuna fish, packed in water,
2p
1⁄2 cup
Lettuce
free
Mayonnaise, 1 tsp.
1fa
Mustard
free
Mix mayonnaise and mustard.
Key
50
1s
1p
free
free
fa: fats
fr: fruits
Tomato, diced, 1
1v
Cucumber, sliced, 1⁄2
free
Nonfat dressing, 2 Tbsp.
free
Mix dressing with tomatoes and
cucumbers.
Dinner
Asian Baked Chicken and
Vegetables
Chicken leg, skinless, baked, 3 oz. 3p
Pea pods, 1⁄2 cup
1v
Chinese cabbage and scallions free
Water chestnuts, 1⁄4 cup
1v
Peanut oil, 2 tsp.
2fa
Stir fry chicken and vegetables
in oil.
Canned mandarin oranges,
1fr
3⁄4 cup
Add oranges during last 3 min. of
cooking.
Light soy sauce
free
Brown rice, cooked, 2⁄3 cup
2s
Snack
Crackers, Grapes
Animal crackers, 8
Grapes, 20
Skim milk, 8 oz.
m: milk and yogurt
p: lean meat and protein
1s
2fr
1m
5
Heartland menu
Menu 1400
1200 calories
Dinner
Baked Flounder, Sautéed Rice,
Spinach
Flounder, baked, 8 oz.
4p
Olive oil, 1 tsp.
1fa
Drizzle over flounder.
Lemon wedges
free
Squeeze over fish.
Brown rice, 2⁄3 cup
2s
Onion, 1⁄2 cup
1v
Olive oil, 1 tsp.
1fa
Sauté onions in oil and cook with rice.
Spinach, cooked 1⁄2 cup
1v
Wednesday
Breakfast
Buttered Toast, Fruit Cocktail,
Cottage Cheese
Light whole-wheat toast, 2 slices 1s
Butter, 1 tsp.
1fa
2% cottage cheese, 1⁄4 cup
1p
Fruit cocktail in juice, 1 cup
2fr
1% milk, 8 oz.
1m
s: starches and grains
v: vegetables
51
Eating In with the alli® Program
alli® Program
Friday
Breakfast
Fruit Yogurt with Grapenuts and
Almonds, Fruit Cocktail
Nonfat, light fruit yogurt, 1 cup 1m
Canned fruit cocktail, 1⁄2 cup
1fr
in juice
Grapenuts, 3 Tbsp.
1s
Almonds, slivered, 6
1fa
2s
2v
free
1fa
2p
free
1fr
Dinner
Sirloin Burger, Salad, Corn on
the Cob
Ground sirloin burger, 6 oz.
6p
Ketchup, 1 Tbsp.
free
1⁄2v
Tomato, sliced, 1⁄2
Bed of lettuce
free
Place burger and tomato on
lettuce bed and top with ketchup.
Snack
Banana Smoothie
Banana, 1⁄2
1fr
Skim milk, 8 oz.
1m
Blend with ice to make a shake.
Saturday
Breakfast
Cereal, Apple with Peanut Butter
Plain wheat flakes cereal,
2s
11⁄2 cups
1% milk, 8 oz.
1m
Apple, 1 medium
1fr
Natural peanut butter, 4 tsp. 1p, 1fa
Spread peanut butter on apple.
Dinner
Pork Chop, Mashed Potato,
Vegetables
Center loin pork chop, grilled,
4 oz.
Potato, mashed, 1⁄2 cup
Corn, 1⁄2 cup
Butter, 1 tsp.
Use butter on potato and corn.
Unsweetened applesauce,
1⁄2 cup
Beets, 1⁄2 cup
Cauliflower, 1 cup
4p
Sunday
1s
1s
1fa
Breakfast
Peanut Butter Toast, Banana
Light whole-wheat toast, 2 slices 1s
Natural peanut butter, 4 tsp. 1fa, 1p
Banana, 1⁄2
1fr
1% milk, 8 oz.
1m
1fr
1v
1v
Snack
Yogurt and Mango
Nonfat, light fruit yogurt, 1 cup 1m
Mango, 1⁄2
1fr
Lunch
Chef Salad
Lettuce and cucumber
free
Low-fat ham, 1 oz.
1p
Turkey, 1 oz.
1p
Low-fat cheese, 1 oz.
1p
Carrots, sliced, 1⁄2 cup
1v
Tomato, diced, 1
1v
Low-fat ranch salad dressing, 1fa
2 Tbsp.
Green olives, 10 small
1fa
Lunch
Tuna Salad with Vegetables,
Peach
Lettuce, radish, cucumber,
free
celery
Carrots, 1⁄2 cup
1v
Green pepper, diced, 1 cup
1v
Tuna fish, packed in water,
3p
3⁄4 cup
Nonfat ranch salad dressing, free
2 Tbsp.
Green olives, 10 small
1fa
Saltine-type crackers, 18
3s
Peach, 1 medium
1fr
Dinner
Sirloin Steak with Mushrooms,
Spinach, Baked Sweet Potato
Sirloin steak, 5 oz.
5p
1⁄2v
Mushrooms, cooked, 1⁄4 cup
1⁄2v
Onions, cooked, 1⁄4 cup
Canola oil, 1 tsp.
1fa
Sauté onions and mushrooms
in oil, and put on top of steak.
Spinach, cooked 1⁄2 cup
1v
Key
52
Heartland menu
1600 calories
fa: fats
fr: fruits
m: milk and yogurt
p: lean meat and protein
5
Heartland menu
Menu 1600
1200 calories
Lunch
Baked Potato with Broccoli,
Cheese, and Salsa, Mango
Potato, baked, 1 medium, 6 oz.
Broccoli, steamed or
microwaved, 1 cup
Garlic, 2 cloves
Canola oil, 1 tsp.
Sauté garlic in oil and toss with
broccoli.
Low-fat cheese, 2 oz.
Sprinkle cheese on potato and
broccoli.
Salsa
Mango, 1⁄2
Sweet red pepper, 1 cup
1v
Tomato, sliced or chopped, 1⁄2 1⁄2v
Lettuce, cucumber, radish,
free
and celery
Creamy Italian salad dressing, 2fa
4 tsp.
Corn on the cob, 1 ear
1s
s: starches and grains
v: vegetables
53
Eating In with the alli® Program
alli® Program
Sweet potato, baked, 1 medium 2s
6 oz.
Sour cream, 2 Tbsp.
1fa
Snack
Strawberry Smoothie
Strawberries, 11⁄4 cup
1fr
Skim milk, 8 oz.
1m
Blend with ice to make a shake.
Monday
Breakfast
Oatmeal, Fruit with Yogurt
Oatmeal, 1 cup
Fruit cocktail in juice, 1⁄2 cup
Low-fat plain yogurt, 1 cup
Mix yogurt with fruit.
2s
1fr
1m
Snack
Cantaloupe, Cottage Cheese
Cantaloupe melon, 1⁄2
1% cottage cheese, 1⁄4 cup
1fr
1p
Tuesday
Breakfast
Waffles with Creamy Fruit
Topping
Whole grain waffles, 2
Blueberries, 3⁄4 cup
Low-fat plain yogurt, 1 cup
Sour cream, 2 Tbsp.
Mix sour cream with yogurt and
fruit, and scoop on waffles.
2s
1fr
1m
1fa
Lunch
Ham and Cheese Lettuce Wrap,
Marinated Green Beans, Kiwi
Tortillas, 2, 6-inch
2s
Low-fat ham, 3 oz.
3p
Low-fat cheese, 2 oz.
2p
54
Lettuce leaves, 2 large
free
Mayonnaise, 1 tsp.
1fa
Layer ham, cheese, and lettuce
leaves on tortillas, spread with
mayonnaise, and roll.
String beans, steamed, 1 cup
2v
Balsamic vinegar and garlic
free
Marinate beans in vinegar
and garlic the day before.
Kiwi, 1
1fr
Dinner
Baked Flounder, Sautéed Rice,
Spinach
Flounder, baked, 8 oz.
4p
Olive oil, 1 tsp.
1fa
Drizzle over flounder.
Lemon wedges
free
Squeeze over fish.
Brown rice, 2⁄3 cup
2s
Onion, 1⁄2 cup
1v
Olive oil, 1 tsp.
1fa
Sauté onions in oil and cook
with rice.
Spinach, cooked, 1⁄2 cup
1v
Snack
Peach Smoothie
Peach, 1 medium
1fr
Skim milk, 8 oz.
1m
Blend with ice to make a shake.
Key
fa: fats
fr: fruits
Wednesday
Breakfast
Buttered Toast, Fruit Cocktail,
Cottage Cheese
Light whole-wheat toast, 2 slices 1s
Butter, 1 tsp.
1fa
2% cottage cheese, 1⁄2 cup
2p
Fruit cocktail in juice, 1 cup
2fr
1% milk, 8 oz.
1m
Lunch
Peanut Butter and Jelly Crackers,
Carrots, Asparagus, Apple
Saltine-type crackers, 12
2s
Natural peanut butter,
1fa, 1p
4 tsp.
Sugar-free jelly
free
Baby carrots, 1⁄2 cup
1v
Asparagus, cooked and chilled, 1v
1⁄2 cup
Apple, 1 medium
1fr
1% milk, 8 oz.
1m
Dinner
Turkey Chili, Salad
Ground turkey, 4 oz.
4p
Onion, chopped, 1⁄2 cup
1v
Green pepper, diced, 2 cups
1v
Kidney beans, 2⁄3 cup
1p, 1s
Canola oil, 2 tsp.
2fa
Sauté vegetables and turkey
in oil.
m: milk and yogurt
p: lean meat and protein
5
Heartland menu
Menu 1600
1200 calories
Lunch
Turkey-Ham Sandwich, Carrots,
Apple
Light whole-wheat bread, 2 slices 1s
Turkey-ham, 2 oz.
2p
Low-fat cheese, 1 oz.
1p
Avocado, sliced, 3 Tbsp.
1fa
Alfalfa sprouts
free
Mayonnaise, 1 tsp.
1fa
Baby carrots, 1⁄2 cup
1v
Nonfat dressing, 2 Tbsp.
free
Use dressing as dip for carrots.
Apple, 1 medium
1fr
Dinner
Baked Chicken, Pasta Primavera
Salad
Chicken leg, skinless, baked,
5p
5 oz.
1
Whole-wheat pasta, 1 ⁄2 cups
3s
Broccoli, 1 cup, and zucchini,
3v
1 cup
Steam and toss with pasta.
Italian vinaigrette, 4 tsp.
2fa
Use 2 tsp. to marinate chicken
and 2 tsp. to toss with pasta.
Add extra vinegar, lemon juice,
or water as necessary.
Milk, 1%, 8 oz.
1m
s: starches and grains
v: vegetables
55
Eating In with the alli® Program
alli® Program
Salsa
Mix with above.
Lettuce, cucumber, radish,
and celery
Nonfat Italian salad dressing,
2 Tbsp.
Snack
Rye and Cheese Sandwich
Light rye bread, 2 slices
Fat-free cheese, 2 oz.
Lettuce
Mustard
free
free
free
1s
1p
free
free
Thursday
Lunch
Tuna Sandwich, TomatoCucumber Salad, Cherries
Light whole-wheat bread,
2 slices
Tuna fish, packed in water,
1⁄2 cup
Lettuce
56
Dinner
Asian Baked Chicken and
Vegetables
Chicken leg, skinless, baked,
4p
4 oz.
Pea pods, 1⁄2 cup
1v
Chinese cabbage and scallions free
Water chestnuts, 1⁄4 cup
1v
Peanut oil, 2 tsp.
2fa
Stir fry chicken and vegetables
in oil.
Canned mandarin oranges,
1fr
3⁄4 cup
Add oranges during last 3 min. of
cooking.
Light soy sauce
free
Brown rice, cooked, 2⁄3 cup
2s
Snack
Crackers, Grapes
Animal crackers, 8
Grapes, 10
Skim milk, 8 oz.
1s
1fr
1m
Friday
Breakfast
Fruit Yogurt with Grapenuts and
Almonds, Fruit Cocktail
Low-fat plain yogurt, 1 cup
1m
Canned fruit cocktail,
1fr
1⁄2 cup in juice
Grapenuts, 6 Tbsp.
2s
Almonds, slivered, 6
1fa
Lunch
Baked Potato with Broccoli,
Cheese, and Salsa, Peach
Potato, baked, 1 medium,
6 oz.
Broccoli, steamed or
microwaved, 1 cup
Garlic, 2 cloves
Canola oil, 1 tsp.
Sauté garlic in oil and toss with
broccoli.
Low-fat cheese, 3 oz.
Sprinkle cheese on potato and
broccoli.
Salsa
Peach, 1 medium
2v
free
1fa
3p
free
1fr
Dinner
Sirloin Burger, Salad, Asparagus,
Corn on the Cob
Ground sirloin burger, 6 oz.
6p
Ketchup, 1 Tbsp.
free
1⁄2v
Tomato, sliced, 1⁄2
1s
2p
Key
free
2s
fa: fat
fr: fruit
Bed of lettuce
free
Place burger and tomato
on lettuce bed, and top
with ketchup.
Asparagus, 1⁄2 cup
1v
Tomato, sliced or chopped, 1⁄2 1⁄2v
Lettuce, cucumber, and radish free
Creamy Italian salad dressing, 2fa
4 tsp.
Corn on the cob, 2 ears
2s
Snack
Banana Smoothie
Banana, 1⁄2
1fr
Skim milk, 8 oz.
1m
Blend with ice to make a shake.
Saturday
Breakfast
Cereal, Apple with Peanut Butter
Plain wheat flakes cereal,
2s
11⁄2 cups
1% milk, 8 oz.
1m
Apple, 1 medium
1fr
Natural peanut butter, 4 tsp. 1p, 1fa
Spread peanut butter on apple.
Lunch
Chef Salad
Lettuce and cucumber
Low-fat ham, 1 oz.
Turkey, 1 oz.
Low-fat cheese, 1 oz.
Zucchini, 1 cup
Tomato, diced, 1
m: milk and yogurt
p: lean meat and protein
free
1p
1p
1p
1v
1v
5
Heartland menu
Menu 1600
1200 calories
Breakfast
Tomato, Ham, and Cheese Omelet
1⁄2v
Onion, chopped, 1⁄4 cup
1⁄2v
Tomato, diced, 1⁄2
Canola oil, 1 tsp.
1fa
Sauté vegetables in oil.
Egg whites, 3
1p
Low-fat cheese, 1 oz.
1p
Low-fat ham 1 oz.
1p
Mix egg whites with vegetable
and ham. Once cooked, top
with cheese.
Whole-wheat toast, 2 slices
2s
1% milk, 8 oz.
1m
Mayonnaise, 1 tsp.
1fa
Mustard
free
Mix mayonnaise and mustard.
Tomato, diced, 1
1v
Cucumber, sliced, 1⁄2
free
Nonfat dressing, 2 Tbsp.
free
Mix dressing with tomatoes and
cucumbers.
Cherries, 12
1fr
s: starches and grains
v: vegetable
57
Eating In with the alli® Program
alli® Program
Low-fat ranch salad dressing,
2 Tbsp.
Green olives, 10 small
Bread sticks, 2, 4-inch
Dinner
Pork Chop, Mashed Potato,
Vegetables
Center loin pork chop, grilled,
5 oz.
Potato, mashed, 1 cup
Corn, 1⁄2 cup
Butter, 1 tsp.
Use butter on potato and corn.
Unsweetened applesauce,
1⁄2 cup
Beets, 1⁄2 cup
Cauliflower, 1 cup
Snack
Yogurt and Mango
Nonfat, light fruit yogurt,
1 cup
Mango, 1⁄2
1fa
1fa
1s
5p
2s
1s
1fa
1fr
1v
1v
1m
1fr
Heartland menu
1800 calories
Sunday
Breakfast
Peanut Butter Toast, Banana
Whole-wheat toast, 2 slices
2s
Natural peanut butter, 4 tsp. 1fa, 1p
Banana, 1
2fr
1% milk, 8 oz.
1m
Dinner
Sirloin Steak with Mushrooms,
Spinach, Baked Sweet Potato
Sirloin steak, 5 oz.
5p
1⁄2v
Mushrooms, cooked, 1⁄4 cup
1⁄2v
Onions, cooked, 1⁄4 cup
Canola oil, 2 tsp.
2fa
Sauté onions and mushrooms
in oil, and put on top of steak.
1fa
Snack
Strawberry Smoothie
Strawberries, 11⁄4 cup
1fr
Skim milk, 8 oz.
1m
Blend with ice to make a shake.
Monday
Breakfast
Oatmeal, Fruit with Yogurt
Oatmeal, 1 cup
Fruit cocktail in juice, 1 cup
Low-fat plain yogurt, 1 cup
Mix yogurt with fruit.
2s
2fr
1m
Lunch
Turkey-Ham Sandwich, Carrots,
Apple
Whole-wheat bread, 2 slices
2s
Turkey-ham, 2 oz.
2p
Low-fat cheese, 1 oz.
1p
Avocado, sliced, 6 Tbsp.
2fa
Alfalfa sprouts
free
Mayonnaise, 1 tsp.
1fa
Baby carrots, 1⁄2 cup
1v
Nonfat dressing, 2 Tbsp.
free
Use dressing as dip for carrots.
Apple, 1 medium
1fr
Key
58
1v
3s
fa: fats
fr: fruits
Dinner
Baked Chicken, Pasta Primavera
Salad
Chicken leg, skinless, baked,
5p
5 oz.
1
Whole-wheat pasta, 1 ⁄2 cups
3s
Broccoli, 1 cup, and zucchini,
3v
1 cup
Steam and toss with pasta.
Italian vinaigrette, 4 Tbsp.
2fa
Use 2 Tbsp. to marinate chicken,
and 2 Tbsp. to toss with pasta.
Add extra vinegar, lemon juice,
or water as necessary.
Milk, 1%, 8 oz.
1m
Snack
Cantaloupe, Cottage Cheese
Cantaloupe melon, cubed,
1 cup
1% cottage cheese, 1⁄4 cup
1fr
1p
5
Tuesday
Breakfast
Waffles with Creamy Fruit
Topping
Whole grain waffles, 2
Blueberries, 3⁄4 cup
Low-fat plain yogurt, 1 cup
Sour cream, 2 Tbsp.
Mix sour cream with yogurt and
fruit, and scoop on waffles.
m: milk and yogurt
p: lean meat and protein
2s
1fr
1m
1fa
Heartland menu
Menu 1800
1200 calories
Lunch
Tuna Salad with Vegetables,
Peach
Lettuce, radish, cucumber,
free
celery
Carrots, 1⁄2 cup
1v
Green pepper, diced, 1 cup
1v
Tuna fish, packed in water,
3p
3⁄4 cup
Low-fat ranch salad dressing, free
2 Tbsp.
Green olives, 10 small
1fa
Saltine-type crackers, 12
2s
Peach, 1 medium
1fr
Spinach, cooked 1⁄2 cup
Sweet potato, baked, 1 large,
9 oz.
Sour cream, 2 Tbsp.
s: starches and grains
v: vegetables
59
Eating In with the alli® Program
alli® Program
Lunch
Ham and Cheese Lettuce Wrap,
Marinated Green Beans, Kiwi
Tortillas, 2, 6-inch
2s
Low-fat ham, 3 oz.
3p
Low-fat cheese, 2 oz.
2p
Lettuce leaves, 2 large
free
Mayonnaise, 1 tsp.
1fa
Layer ham, cheese, and
lettuce leaves on tortillas, spread
with mayonnaise, and roll.
String beans, steamed, 1 cup
2v
Balsamic vinegar and garlic
free
Marinate beans in vinegar
and garlic the day before.
Kiwi, 2
2fr
Snack
Peach Smoothie
Peach, 1 medium
1fr
Skim milk, 8 oz.
1m
Blend with ice to make a shake.
60
2s
1fa
2p
2fr
1m
Lunch
Peanut Butter and Jelly Crackers,
Carrots, Asparagus, Apple
Saltine-type crackers, 12
2s
Natural peanut butter,
1fa, 1p
4 tsp.
Sugar-free jelly
free
Baby carrots, 1⁄2 cup
1v
Asparagus, cooked and chilled, 1v
1⁄2 cup
Apple, 1 medium
1fr
1% milk, 8 oz.
1m
Dinner
Turkey Chili, Salad
Ground turkey, 4 oz.
4p
Kidney beans, 2⁄3 cup
1p, 1s
Onion, chopped, 1⁄2 cup
1v
Green pepper, diced, 1 cup
1v
Canola oil, 2 tsp.
2fa
Sauté vegetables and turkey
in oil.
Salsa
free
Mix with above.
2s
1p
free
free
1fr
Tuna fish, packed in water,
2p
1⁄2 cup
Lettuce
free
Mayonnaise, 1 tsp.
1fa
Mustard
free
Mix mayonnaise and mustard.
Tomato, diced, 1
1v
Cucumber, sliced, 1⁄2
free
Low-fat dressing, 2 Tbsp.
1fa
Mix dressing with tomatoes and
cucumbers.
Orange, 1
1fr
Breakfast
Tomato, Ham, and Cheese Omelet
1⁄2v
Onion, chopped, 1⁄4 cup
1⁄2v
Tomato, diced, 1⁄2
Canola oil, 1 tsp.
1fa
Sauté vegetables in oil.
Egg whites, 3
1p
Low-fat cheese, 1 oz.
1p
Low-fat ham 1 oz.
1p
Mix egg whites with vegetable
and ham. Once cooked, top
with cheese.
Whole-wheat toast, 2 slices
2s
1% milk, 8 oz.
1m
Dinner
Asian Baked Chicken and
Vegetables, Rice
Chicken, skinless, baked, 4 oz.
4p
Pea pods, 1⁄2 cup
1v
Chinese cabbage and scallions free
Water chestnuts, 1⁄4 cup
1v
Peanut oil, 2 tsp.
2fa
Stir fry chicken and vegetables
in oil.
Canned mandarin oranges,
1fr
3⁄4 cup
Add oranges during last 3 min. of
cooking.
Light soy sauce
free
Brown rice, cooked, 1 cup
3s
Lunch
Tuna Sandwich, TomatoCucumber Salad, Orange
Light whole-wheat bread,
2 slices
Snack
Crackers, Grapes
Animal crackers, 8
Grapes, 20
Skim milk, 8 oz.
Snack
Rye and Cheese Sandwich,
Orange
Rye bread, 2 slices
Fat-free cheese, 2 oz.
Lettuce
Mustard
Orange, 1
Thursday
Key
fa: fats
fr: fruits
1s
m: milk and yogurt
p: lean meat and protein
1s
2fr
1m
5
Heartland menu
Menu 1800
1200 calories
Dinner
Baked Flounder, Sautéed Rice,
Spinach
Flounder, baked, 8 oz.
4p
Olive oil, 1 tsp.
1fa
Drizzle over flounder.
Lemon wedges
free
Squeeze over fish.
Brown rice, 1 cup
3s
Onion, 1⁄2 cup
1v
Olive oil, 2 tsp.
2fa
Sauté onions in oil and cook
with rice.
Spinach, cooked, 1⁄2 cup
1v
Lettuce, cucumber, radish,
free
and celery
Low-fat creamy salad dressing, 1fa
2 Tbsp.
Wednesday
Breakfast
Buttered Toast, Fruit Cocktail,
Cottage Cheese
Whole-wheat toast, 2 slices
Butter, 1 tsp.
2% cottage cheese, 1⁄2 cup
Fruit cocktail in juice, 1 cup
1% milk, 8 oz.
s: starches and grains
v: vegetables
61
Eating In with the alli® Program
alli® Program
Friday
Breakfast
Fruit Yogurt with Grapenuts and
Almonds, Fruit Cocktail
Low-fat plain yogurt, 1 cup
1m
Canned fruit cocktail in juice, 2fr
1 cup
Grapenuts, 6 Tbsp.
2s
Almonds, slivered, 12
2fa
Saturday
2s
2v
free
1fa
3p
free
1fr
Dinner
Sirloin Burger, Salad, Asparagus,
Corn on the Cob
Ground sirloin burger, 6 oz.
6p
Hamburger bun, 1
2s
Ketchup, 1 Tbsp.
free
Tomato, sliced, 1
1v
Lettuce
free
Place burger and tomato on bun,
and top with lettuce and ketchup.
Asparagus, 1⁄2 cup
1v
62
Snack
Banana Smoothie
Banana, 1⁄2
1fr
Skim milk, 8 oz.
1m
Blend with ice to make a shake.
Breakfast
Cereal, Apple with Peanut Butter
Plain wheat flakes cereal,
2s
11⁄2 cups
1% milk, 8 oz.
1m
Apple, 1 medium
1fr
Natural peanut butter,
1p, 1fa
4 tsp.
Spread peanut butter on apple .
Dinner
Pork Chop, Mashed Potato,
Vegetables
Center loin pork chop, grilled,
5p
5 oz.
Potato, mashed, 1 cup
2s
Corn, 1⁄2 cup
1s
Butter, 2 tsp.
2fa
Use butter on potato and corn.
Unsweetened applesauce,
1fr
1⁄2 cup
1
Beets, ⁄2 cup
1v
Cauliflower, 1 cup
1v
Snack
Yogurt and Mango
Nonfat, light fruit yogurt,
1 cup
Mango, 1⁄2
Plain wheat flakes cereal,
3⁄4 cup
Mix cereal flakes with yogurt.
Lunch
Chef Salad, Kiwi
Lettuce and cucumber
free
Low-fat ham, 1 oz.
1p
Turkey, 1 oz.
1p
Low-fat cheese, 1 oz.
1p
Zucchini, sliced, 1 cup
1v
Tomato, diced, 1
1v
Low-fat ranch salad dressing, 1fa
2 Tbsp.
Green olives, 10 small
1fa
Bread sticks, 2, 4-inch
1s
Kiwi, 1
1fr
Key
fa: fats
fr: fruits
1m
1fr
2s
Shopping list for
Heartland menus
You can choose fresh or frozen
fruits and vegetables, based on
seasonal availability and your
preference. You may substitute 1%
milk for skim milk if you prefer.
You also may want to freeze loaves
of bread and take out slices as you
need them.
Produce
Alfalfa sprouts
Apples
Asparagus
Avocados
Bananas
Beets, jar
Blueberries
Broccoli
Cantaloupe
Carrots
Cauliflower
Celery
Chinese cabbage
Corn on the cob
Cucumbers
Grapes
Kiwis
Lemons
Lettuce
Mandarin oranges
Mangoes
Mushrooms
m: milk and yogurt
p: lean meat and protein
5
Heartland menu
Menu 1800
1200 calories
Lunch
Baked Potato with Broccoli,
Cheese, and Salsa, Peach
Potato, baked, 1 medium
6 oz.
Broccoli, steamed or
microwaved, 1 cup
Garlic, 2 cloves
Canola oil, 1 tsp.
Sauté garlic in oil and toss with
broccoli.
Low-fat cheese, 3 oz.
Sprinkle cheese on potato and
broccoli.
Salsa
Peach, 1 medium
Lettuce, cucumber, and radish free
Creamy Italian salad dressing, 2fa
4 tsp.
Corn on the cob, 1 ear
1s
s: starches and grains
v: vegetables
63
Eating In with the alli® Program
alli® Program
Onions
Oranges
Peaches
Pea pods
Peppers, sweet bell, green and/or red
Potatoes
Radishes
Scallions
Spinach
Strawberries
String beans
Sweet potatoes
Tomatoes
Turnips
Zucchini
Meat and fish
Beef, ground lean sirloin, for burger
Beef, sirloin steak
Chicken, breast
Chicken, leg
Fish, flounder
Fresh Market menu
1200 calories
Dairy
Cheese, cottage cheese, low-fat
Cheese, fat-free
Cheese, low-fat
11⁄2 gallons skim milk
Sour cream
Yogurt, plain low-fat or fat-free
Yogurt, fat-free, light, fruit-flavored
Breakfast
Pancakes with Blueberries
Frozen pancakes, 4, 4-inch
Butter, 1 tsp.
Sugar-free pancake syrup,
2 Tbsp.
Blueberries, 3⁄4 cup
1% milk, 8 oz.
Sunday
1fr
1m
Lunch
Peanut Butter and Jelly
Sandwich, Carrots
Light whole-wheat bread, 2 slices 1s
Natural peanut butter,
1p, 1fa
4 tsp.
Sugar-free jelly
free
Baby carrots, 1 cup
2v
1% milk, 8 oz.
1m
Dinner
Sautéed Chicken with Pineapple,
Water Chestnuts, Snow Peas
Chicken leg, skinless, cubed,
3p
3 oz.
Scallions, 2
free
Olive oil, 1 tsp.
1fa
Sauté scallions and chicken in oil.
Key
64
2s
1fa
free
fa: fats
fr: fruits
Canned pineapple in own
1fr
juices, 1⁄2 cup
Add pineapple to chicken after
searing.
Water chestnuts, 1⁄4 cup
1v
Add to chicken after searing.
Almonds, slivered, 6
1fa
Add almonds to top chicken.
Snow peas, 1⁄2 cup
1v
Snack
Crackers and Cheese
Saltine-type crackers, 6
Fat-free cheese, 2 oz.
1s
1p
Monday
Breakfast
Buttered Toast, Cottage Cheese
with Pineapple
Light whole-wheat bread,
1s
toasted, 2 slices
Butter, 1 tsp.
1fa
Sugar-free jelly
free
2% cottage cheese, 1⁄4 cup
1p
Canned pineapple in own
1fr
juice, 1⁄2 cup
Mix pineapple with cottage cheese.
1% milk, 8 oz.
1m
Lunch
Chicken on Pita Bread, Zucchini,
Watermelon
Whole-wheat pita bread, 1⁄2,
1s
6-inch
Chicken leg, skinless, diced, 2 oz. 2p
m: milk and yogurt
p: lean meat and protein
5
Heartland
Fresh
Market
Menu
menu
1200
1200
calories
calories
Center aisles
Animal crackers
Bread, rye, light
Bread, whole-wheat, regular or light
Bread, whole-wheat, pita, 6-inch
Bread sticks, 4-inch
Cereal, grape nuts
Cereal, wheat flakes
Cookies, oatmeal, fat-free
English muffins, whole-wheat
Tortillas, nonfat, preferably wholewheat
Luncheon meats, at least 97% lean
(ham, turkey or turkey-ham)
Pork, center loin chop
Turkey, very lean, ground
s: starches and grains
v: vegetables
65
Eating In with the alli® Program
alli® Program
Light mayonnaise, 1 Tbsp.
1fa
Scallion, 1, and celery, diced
free
1 Tbsp.
Mix scallion and celery with chicken
and mayonnaise.
Zucchini, sliced in spears, 1⁄2
1v
Nonfat creamy Italian salad
free
dressing, 2 Tbsp.
Use dressing as dip for zucchini.
Watermelon, cubed, 11⁄4 cup
1fr
Snack
Fruit Yogurt
Nonfat, fruited light yogurt,
1 cup
1m
66
1s
1m
1fr
Wednesday
Breakfast
French Toast
Light whole-wheat bread,
1s
2 slices
Egg, 1
1p
1⁄2m
Skim milk, 4 oz.
Mix milk with egg, and dip bread
in mixture to make French toast.
Cooking spray
free
Butter, 1 tsp.
1fa
Sugar-free syrup, 2 Tbsp.
free
1⁄2m
Skim milk, 4 oz.
Dinner
Steak, Mashed Potato, Vegetables
Sirloin steak, 3 oz.
3p
Potato, mashed, 1 cup
2s
Frozen vegetable mix—broccoli, 2v
cauliflower, and carrots, 1 cup
Butter, 2 tsp.
2fa
Use butter for potato and vegetables.
1p
1p
1fa
1fr
Snack
Frozen Yogurt with Strawberries
Nonfat frozen yogurt, 1⁄3 cup
1s
Strawberries, sliced, 11⁄4 cups
1fr
Tuesday
Breakfast
Cereal with Banana
Puffed rice cereal, 11⁄2 cups
1% milk, 8 oz.
Banana, 1⁄2
1fa
Lunch
Tuna in Tomato, Green Pepper
Tomato, inside scooped out,
1v
1 whole
Tuna fish, packed in water,
2p
1⁄2 cup
Mayonnaise, 1 tsp.
1fa
Mustard, 1 tsp.
free
Scallion, 1, and celery, diced, free
1 Tbsp.
Mix scallion and celery with tuna
and mayonnaise and scoop inside
tomato.
Green pepper, sliced in spears, 1 1v
Nonfat ranch dressing, 2 Tbsp. free
Use dressing as dip for peppers.
1% milk, 8 oz.
1m
Lunch
Turkey and Cheese Sandwich,
Banana
Light whole-wheat bread,
2 slices
Turkey, 1 oz.
Low-fat cheese, 1 oz.
Mayonnaise, 1 tsp.
Banana, 1⁄2
1s
Dinner
Sautéed Veal, Peppers and Onion,
Rice, Spinach
Veal, loin, sliced in strips, 2 oz. 2p
Green pepper, diced, 1 cup
1v
Onion, 1⁄2 cup
1v
Canola oil, 2 tsp.
2fa
Sauté peppers, veal, and onion in oil.
Brown rice, 2⁄3 cup
2s
Spinach, cooked, 1 cup
2v
Key
fa: fats
fr: fruits
Snack
Raspberries
Raspberries, 11⁄4 cups
Skim milk, 8 oz.
1fr
1m
Thursday
Breakfast
Eggs, Toast, Orange
Sunny-side-up egg, 1
Cooking spray
Light whole-wheat bread,
toasted, 2 slices
Butter, 1 tsp.
1% milk, 8 oz.
Orange, 1
Lunch
Tuna-Vegetable Salad
Lettuce, cucumber, and radish
Sweet pepper, sliced, 1 cup
2% cottage cheese, 1⁄4 cup
Tuna fish, packed in water,
1⁄4 cup
Avocado, sliced, 3 Tbsp.
Alfalfa sprouts
Low-fat ranch dressing, 2 Tbsp.
1p
free
1s
1 fa
1m
1fr
free
1v
1p
1p
1fa
free
1fa
Dinner
Pasta with Tomato-Meat Sauce
Whole-wheat pasta, 1 cup
2s
Tomato sauce, 2⁄3 cup
2v
Ground sirloin, browned, 2 oz. 2p
Garlic, 2 cloves
free
Olive oil, 1 tsp.
1fa
m: milk and yogurt
p: lean meat and protein
5
Heartland
Fresh
Market
Menu
menu
1200
1200
calories
calories
Dinner
Sautéed, Seared Salmon,
Spaghetti, Cauliflower
Salmon, cubed, 2 oz.
2p
Onions, sliced, 1⁄2 cup
1v
Olive oil, 1 tsp.
1fa
Sauté onion and salmon in oil.
Tomato sauce, 1⁄3 cup
1v
Add sauce to salmon after initial
searing.
Green olives, 10 small
1fa
Add olives to tomato sauce.
Spaghetti, 1 cup
2s
Cauliflower, 1 cup
1v
Sunflower seeds, 1 Tbsp.
s: starches and grains
v: vegetables
67
Eating In with the alli® Program
alli® Program
Sauté garlic and meat in oil for
meat sauce.
Cauliflower, 1 cup
Snack
Crackers, Banana
Animal crackers, 8
Skim milk, 8 oz.
Banana, 1⁄2
1v
1s
1m
1fr
2fa
Snack
Peach Smoothie
Skim milk, 8 oz.
1m
Peach, 1 medium
1fr
Blend with ice to make a shake.
Friday
Saturday
Breakfast
Oatmeal with Raisins and
Almonds
Oatmeal, 1⁄2 cup
Almonds, slivered, 6
Raisins, 2 Tbsp.
1% milk, 8 oz.
Breakfast
Peanut Butter and Banana
Sandwich
Light whole-wheat bread,
1s
2 slices
Natural peanut butter,
1p, 1fa
4 tsp.
1
Banana, ⁄2
1fr
Slice banana over peanut butter.
1% milk, 8 oz.
1m
1s
1fa
1fr
1m
Dinner
Lamb with Vegetables
Lamb, loin, broiled, 3 oz.
Potato, mashed, 1⁄2 cup
Turnip, mashed, 1 cup
Cooked carrots, 1⁄2 cup
3p
1s
1v
1v
Dinner
Pasta with Sautéed Shrimp and
Tomatoes, Cauliflower
Shrimp, 4 oz.
2p
Garlic, 2 cloves
free
Olive oil, 2 tsp.
2fa
Sauté garlic and shrimp in oil.
Crushed tomatoes, 1 cup
2v
Add tomatoes to garlic and
shrimp for marinara sauce.
Cauliflower, steamed, 1 cup
1v
Linguini, 1 cup
2s
Fresh Market menu
1400 calories
Snack
Fruit Yogurt
Nonfat, light fruit yogurt,
1 cup
Lunch
Peanut Butter and Jelly
Sandwich, Carrots, Banana
Light whole-wheat bread,
1s
2 slices
Natural peanut butter,
1p, 1fa
4 tsp.
Sugar-free jelly
free
Baby carrots, 1⁄2 cup
1v
Banana , 1⁄2
1fr
1% milk, 8 oz.
1m
Lunch
Egg Salad, Pita, String Beans,
Cherries
Whole-wheat pita, 1⁄2 , 6-inch 1s
Eggs, 2
2p
Hard-boil eggs for egg salad.
Mayonnaise, 1 tsp.
1fa
Scallion, chopped, 1
free
String beans, steamed or
1v
microwaved, 1⁄2 cup
Cherries, 12
1fr
1m
Sunday
Breakfast
Pancakes with Blueberries
Frozen pancakes, 4, 4-inch
Butter, 1 tsp.
Sugar-free pancake syrup,
2 Tbsp.
Blueberries, 3⁄4 cup
1% milk, 8 oz.
2s
1fa
free
1fr
1m
Dinner
Sautéed Chicken with Pineapple,
Water Chestnuts, Snow Peas
Chicken leg, skinless, cubed,
6p
6 oz.
Scallions, 2
free
Olive oil, 1 tsp.
1fa
Sauté scallions and chicken in oil.
Canned pineapple in own
1fr
juices, 1⁄2 cup
Key
fa: fats
fr: fruits
m: milk and yogurt
p: lean meat and protein
5
Heartland
Fresh
Market
Menu
menu
1200
1400
calories
calories
Lunch
Pizza Muffin with Broccoli
English muffin, toasted, 1
2s
Tomato sauce, 1⁄3 cup
1v
Light mozzarella, 2 oz.
2p
Spread sauce and cheese over
both halves of muffin.
Broccoli, steamed, 1⁄2 cup
1v
Garlic, 2 cloves
free
Olive oil, 1 tsp.
1fa
Sauté garlic in oil and toss with
broccoli.
68
Butter, 2 tsp.
Use butter for potato and
vegetables.
s: starches and grains
v: vegetables
69
Eating In with the alli® Program
alli® Program
Add pineapple to chicken after
searing.
Water chestnuts, 1⁄4 cup
Add to chicken after searing.
Almonds, slivered, 6
Add almonds to top chicken.
Snow peas, 1 cup
Snack
Crackers and Cheese
Saltine-type crackers, 6
Fat-free cheese, 2 oz.
1v
1fa
2v
1s
1p
Monday
Lunch
Chicken on Pita Bread, Zucchini,
Watermelon
Whole-wheat pita bread,
1s
1⁄2, 6-inch
Chicken leg, skinless, diced,
2p
2 oz.
Light mayonnaise, 1 Tbsp.
1fa
Scallion, 1, and celery, diced, free
1 Tbsp.
Mix scallion and celery with
70
Dinner
Sautéed, Seared Salmon,
Spaghetti, Cauliflower
Salmon, cubed, 4 oz.
4p
Onions, sliced, 1⁄2 cup
1v
Olive oil, 1 tsp.
1fa
Sauté onion and salmon in oil.
Tomato sauce, 1⁄3 cup
1v
Add sauce to salmon after initial
searing.
Green olives, 10 small
1fa
Add olives to tomato sauce.
Spaghetti, 1 cup
2s
Cauliflower, 1 cup
1v
Snack
Fruit Yogurt, Fruit Cocktail
Nonfat, fruited light yogurt,
1 cup
Fruit cocktail in fruit juice,
1⁄2 cup
1m
1fr
Tuesday
Breakfast
Cereal with Banana and Raisins
Puffed rice cereal, 11⁄2 cups
1s
1% milk, 8 oz.
1m
Raisins, 2 Tbsp.
1fr
Banana, 1⁄2
1fr
Sunflower seeds, 1 Tbsp.
1fa
Lunch
Tuna in Tomato, Green Pepper
Tomato, inside scooped out,
1v
1 whole
Tuna fish, packed in water,
2p
1⁄2 cup
Mayonnaise, 1 tsp.
1fa
Mustard, 1 tsp.
free
Scallion, 1, and celery, diced, free
1 Tbsp.
Mix scallion and celery with tuna
and mayonnaise and scoop inside
tomato.
Green pepper, sliced in spears, 1 1v
Nonfat ranch dressing, 2 Tbsp. free
Use dressing as dip for peppers.
1% milk, 8 oz.
1m
Dinner
Steak, Mashed Potato, Vegetables
Sirloin steak, 6 oz.
6p
Potato, mashed, 1 cup
2s
Frozen vegetable mix—broccoli, 2v
cauliflower, and carrots, 1 cup
Butter, 2 tsp.
2fa
Use butter for potato and
vegetables.
Snack
Frozen Yogurt with Strawberries
Nonfat frozen yogurt, 1⁄3 cup
1s
Strawberries, sliced, 11⁄4 cups
1fr
Key
fa: fats
fr: fruits
Wednesday
Breakfast
French Toast
Light whole-wheat bread,
1s
2 slices
Egg, 1
1p
1⁄2m
1% milk, 4 oz.
Mix milk with egg, and dip bread in
mixture to make French toast.
Cooking spray
free
Butter, 1 tsp.
1fa
Sugar-free syrup, 2 Tbsp.
free
1⁄2m
1% milk, 4 oz.
Lunch
Turkey and Cheese Sandwich,
Banana
Light whole-wheat bread,
2 slices
Turkey, 2 oz.
Low-fat cheese, 1 oz.
Mayonnaise, 1 tsp.
Banana, 1
1s
2p
1p
1fa
2fr
Dinner
Sautéed Veal, Peppers and Onion,
Rice, Spinach
Veal, loin, sliced in strips, 4 oz. 4p
Green pepper, diced, 1 cup
1v
Onion, 1⁄2 cup
1v
Canola oil, 2 tsp.
2fa
Sauté peppers, veal, and onion
in oil.
Brown rice, 2⁄3 cup
2s
Spinach, cooked, 1 cup
2v
m: milk and yogurt
p: lean meat and protein
5
Heartland
Fresh
Market
Menu
menu
1200
1400
calories
calories
Breakfast
Buttered Toast, Cottage Cheese
with Pineapple
Light whole-wheat bread,
1s
toasted, 2 slices
Butter, 1 tsp.
1fa
Sugar-free jelly
free
2% cottage cheese, 1⁄2 cup
2p
Canned pineapple in own
1fr
1
juice, ⁄2 cup
Mix pineapple with cottage cheese.
1% milk, 8 oz.
1m
chicken and mayonnaise.
Zucchini, sliced in spears, 1⁄2
1v
Nonfat creamy Italian salad
free
dressing, 2 Tbsp.
Use dressing as dip for zucchini.
Watermelon, cubed, 11⁄4 cups 1fr
s: starches and grains
v: vegetables
71
Eating In with the alli® Program
alli® Program
Snack
Raspberries
Raspberries, 11⁄4 cups
Skim milk, 8 oz.
1fr
1m
Snack
Crackers, Banana
Animal crackers, 8
Skim milk, 8 oz.
Banana, 1
1s
1m
2fr
Thursday
Breakfast
Egg, Toast, Orange
Sunny-side-up egg, 1
Cooking spray
Light whole-wheat bread,
toasted, 2 slices
Butter, 1 tsp.
1% milk, 8 oz.
Orange, 1
1p
free
1s
1fa
1m
1fr
free
1v
2p
2p
1fa
free
1fa
Dinner
Pasta with Tomato-Meat Sauce
Whole-wheat pasta, 1 cup
2s
Tomato sauce, 2⁄3 cup
2v
Ground sirloin, browned, 3 oz. 3p
Garlic, 2 cloves
free
Olive oil, 1 tsp.
1fa
Sauté garlic and meat in oil for
meat sauce.
Cauliflower, 1 cup
1v
72
Lunch
Pizza Muffin with Broccoli,
Cherries
English muffin, toasted, 1
Tomato sauce, 1⁄3 cup
Light mozzarella, 2 oz.
Spread sauce and cheese over
both halves of muffin.
Broccoli, steamed, 1⁄2 cup
Garlic, 2 cloves
Olive oil, 1 tsp.
Sauté garlic in oil and toss with
broccoli.
Cherries, 12
Dinner
Lamb with Vegetables
Lamb, loin, broiled, 6 oz.
Potato, mashed, 1⁄2 cup
1s
1fa
1fr
1m
2s
1v
2p
1v
free
1fa
1fr
1v
1v
2fa
Snack
Peach Smoothie
Skim milk, 8 oz.
1m
Peach, 1 medium
1fr
Blend with ice to make a shake.
Saturday
Breakfast
Peanut Butter and Banana
Sandwich
Light whole-wheat bread,
1s
2 slices
Natural peanut butter,
1p, 1fa
4 tsp.
Banana, 1⁄2
1fr
Slice banana over peanut butter.
1% milk, 8 oz.
1m
String beans, steamed or microwaved, 1⁄2 cup
1v
Cherries, 12
1fr
1% milk, 8 oz.
1m
Dinner
Pasta with Sautéed Shrimp and
Tomatoes, Cauliflower
Shrimp, 8 oz.
4p
Garlic, 2 cloves
free
Olive oil, 2 tsp.
2fa
Sauté garlic and shrimp in oil.
Crushed tomatoes, 1 cup
2v
Add tomatoes to garlic and
shrimp for marinara sauce.
Cauliflower, steamed, 1 cup
1v
Linguini, 1 cup
2s
Snack
Cottage Cheese, Fruit Cocktail
1p
1% cottage cheese, 1⁄4 cup
Canned fruit cocktail in juice, 1fr
1⁄2 cup
Lunch
Egg Salad on Pita, String Beans,
Cherries
Whole-wheat pita, 1⁄2, 6-inch
1s
Eggs, 2
2p
Hard-boil eggs for egg salad.
Mayonnaise, 1 tsp.
1fa
Scallion, chopped, 1
free
6p
1s
Key
fa: fats
fr: fruits
m: milk and yogurt
p: lean meat and protein
5
Heartland
Fresh
Market
Menu
menu
1200
1400
calories
calories
Lunch
Tuna-Vegetables Salad
Lettuce, cucumber, and radish
Sweet pepper, sliced, 1 cup
2% cottage cheese, 1⁄2 cup
Tuna fish, packed in water,
1⁄2 cup
Avocado, sliced, 3 Tbsp.
Alfalfa sprouts
Low-fat ranch dressing, 2 Tbsp.
Friday
Breakfast
Oatmeal with Raisins and
Almonds
Oatmeal, 1⁄2 cup
Almonds, slivered, 6
Raisins, 2 Tbsp.
1% milk, 8 oz.
Turnip, mashed, 1 cup
Cooked carrots, 1⁄2 cup
Butter, 2 tsp.
Use butter for potato and
vegetables.
s: starches and grains
v: vegetables
73
Eating In with the alli® Program
alli® Program
Water chestnuts, 1⁄4 cup
1v
Add to chicken after searing.
Almonds, slivered, 6
1fa
Add almonds to top of chicken.
Snow peas, 1 cup
2v
Brown rice, 2⁄3 cup
2s
Fresh Market Menu
1600 calories
Sunday
Breakfast
Pancakes with Blueberries
Frozen pancakes, 4, 4-inch
Butter, 1 tsp.
Sugar-free pancake syrup,
2 Tbsp.
Blueberries, 3⁄4 cup
1% milk, 8 oz.
2s
1fa
free
1fr
1m
Dinner
Sautéed Chicken with Pineapple,
Water Chestnuts, Snow Peas, Rice
Chicken leg, skinless, cubed,
7p
7 oz.
Scallions, 2
free
Olive oil, 1 tsp.
1fa
Sauté scallions and chicken in oil.
Canned pineapple in own juices, 1fr
1⁄2 cup
Add pineapple to chicken after
searing.
74
1s
1p
Monday
Breakfast
Buttered Toast, Cottage Cheese
with Pineapple
Light whole-wheat bread,
1s
toasted, 2 slices
Butter, 1 tsp.
1fa
Sugar-free jelly
free
2% cottage cheese, 1⁄2 cup
2p
Canned pineapple in own juice, 1fr
1⁄2 cup
Mix pineapple with cottage cheese.
1% milk, 8 oz.
1m
Lunch
Chicken on Pita Bread, Zucchini,
Watermelon
Whole-wheat pita bread,
2s
1, 6-inch
Chicken leg, skinless, diced, 3 oz. 3p
Light mayonnaise, 1 Tbsp.
1fa
Scallion, 1, and celery, diced, free
1 Tbsp.
Mix scallion and celery with chicken
and mayonnaise.
Zucchini, sliced in spears, 1⁄2
1v
Dinner
Sautéed, Seared Salmon,
Spaghetti, Cauliflower
Salmon, cubed, 4 oz.
4p
1v
Onions, sliced, 1⁄2 cup
Olive oil, 1 tsp.
1fa
Sauté onion and salmon in oil.
Tomato sauce, 1⁄3 cup
1v
Add sauce to salmon after initial
searing.
Green olives, 10 small
1fa
Add olives to tomato sauce.
Spaghetti, 11⁄2 cups
3s
Cauliflower, 1 cup
1v
Snack
Yogurt, Fruit Cocktail
Nonfat, plain yogurt, 1 cup
Fruit cocktail in fruit juice,
1⁄2 cup
1m
1fr
Tuesday
Breakfast
Cereal with Banana and Raisins
Puffed rice cereal, 11⁄2 cups
1s
1% milk, 8 oz.
1m
Raisins, 2 Tbsp.
1fr
Banana, 1⁄2
1fr
Sunflower seeds, 1 Tbsp.
1fa
Key
fa: fats
fr: fruits
Lunch
Tuna in Tomato, Green Pepper
Tomato, inside scooped out,
1v
1 whole
Tuna fish, packed in water,
3p
3⁄4 cup
Mayonnaise, 1 tsp.
1fa
Mustard, 1 tsp.
free
Scallion, 1, and celery, diced, free
1 Tbsp.
Mix scallion and celery with tuna
and mayonnaise and scoop inside
tomato.
Green pepper, sliced in
1v
spears, 1⁄2
Nonfat ranch dressing, 2 Tbsp. free
Use dressing as dip for peppers.
Saltine-type crackers, 6
1s
1% milk, 8 oz.
1m
Dinner
Steak, Mashed Potato, Vegetables
Sirloin steak, 6 oz.
6p
Potato, mashed, 1 cup
2s
Frozen vegetable mix—broccoli, 2v
cauliflower, and carrots, 1 cup
Butter, 2 tsp.
2fa
Use butter for potato and
vegetables.
Snack
Frozen Yogurt with Strawberries
Nonfat frozen yogurt, 2⁄3 cup
2s
Strawberries, sliced, 11⁄4 cups
1fr
m: milk and yogurt
p: lean meat and protein
5
Heartland
Fresh
Market
Menu
menu
1200
1600
calories
calories
Lunch
Peanut Butter and Jelly
Sandwich, Carrots, Banana
Light whole-wheat bread,
1s
2 slices
Natural peanut butter,
1p, 1fa
4 tsp.
Sugar-free jelly
free
Baby carrots, 1⁄2 cup
1v
Banana, 1⁄2
1fr
1% milk, 8 oz.
1m
Snack
Crackers and Cheese
Saltine-type crackers, 6
Fat-free cheese, 2 oz.
Nonfat creamy Italian salad
free
dressing, 2 Tbsp.
Use dressing as dip for zucchini.
Watermelon, cubed, 11⁄4 cups 1fr
s: starches and grains
v: vegetables
75
Eating In with the alli® Program
alli® Program
Wednesday
Breakfast
French Toast
Whole-wheat bread, 2 slices
2s
Egg, 1
1p
1⁄2m
1% milk, 4 oz.
Mix milk with egg, and dip bread
in mixture to make French toast.
Cooking spray
free
Butter, 1 tsp.
1fa
Sugar-free syrup, 2 Tbsp.
free
1⁄2m
1% milk, 4 oz.
Lunch
Turkey and Cheese Sandwich,
Banana
Whole-wheat bread, 2 slices
Turkey, 2 oz.
Low-fat cheese, 1 oz.
Mayonnaise, 1 tsp.
Banana, 1
2s
2p
1p
1fa
2fr
1fr
1m
Thursday
Breakfast
Eggs, Toast, Orange
Sunny-side-up egg, 1
Cooking spray
Whole-wheat bread, toasted,
2 slices
Butter, 1 tsp.
1% milk, 8 oz.
Orange, 1
Lunch
Tuna-Vegetable Salad
Lettuce, cucumber, and radish
Carrots, 1⁄2 cup
2% cottage cheese, 1⁄2 cup
Tuna fish, packed in water,
1⁄2 cup
Avocado, sliced, 3 Tbsp.
Alfalfa sprouts
Low-fat ranch dressing, 2 Tbsp.
Bread sticks, 2, 4-inch
1p
free
2s
1fa
1m
1fr
free
1v
2p
2p
1fa
free
1fa
1s
Dinner
Pasta with Tomato-Meat Sauce
Whole-wheat pasta, 1 cup
2s
Tomato sauce, 2⁄3 cup
2v
Ground sirloin, browned, 4 oz. 4p
Garlic, 2 cloves
free
Olive oil, 1 tsp.
1fa
Sauté garlic and meat in oil for
meat sauce.
Cauliflower, 1 cup
1v
Snack
Crackers, Banana
Animal crackers, 8
Skim milk, 8 oz.
Banana, 1
Snack
Crackers, Banana
Animal crackers, 8
Skim milk, 8 oz.
Banana, 1⁄2
Friday
Breakfast
Oatmeal with Raisins and
Almonds
Oatmeal, 1⁄2 cup
Almonds, slivered, 6
Raisins, 2 Tbsp.
1% milk, 8 oz.
Lunch
Pizza Muffin with Broccoli,
Cherries
English muffin, toasted, 1
Tomato sauce, 1⁄3 cup
Light mozzarella, 3 oz.
Spread sauce and cheese over
both halves of muffin.
Broccoli, steamed, 1⁄2 cup
Garlic, 2 cloves
Olive oil, 1 tsp.
Sauté garlic in oil and toss with
broccoli.
Cherries, 12
Key
76
1s
1m
2fr
fa: fats
fr: fruits
Dinner
Lamb with Vegetables
Lamb, loin, broiled, 6 oz.
Potato, mashed, 1 cup
Turnip, mashed, 1 cup
Cooked carrots, 1⁄2 cup
Butter, 2 tsp.
Use butter for potato and
vegetables.
1s
1fa
1fr
1m
2s
1v
3p
1v
free
1fa
1fr
6p
2s
1v
1v
2fa
1s
1m
1fr
Saturday
Breakfast
Peanut Butter and Banana
Sandwich
Whole-wheat bread, toasted,
2s
2 slices
Natural peanut butter,
1p, 1fa
4 tsp.
1
Banana, ⁄2
1fr
Slice banana over peanut butter.
1% milk, 8 oz.
1m
Lunch
Egg Salad on Pita, String Beans,
Cherries
Whole-wheat pita, 1⁄2, 6-inch
1s
Eggs, 2
2p
Hard-boil eggs for egg salad.
Mayonnaise, 1 tsp.
1fa
m: milk and yogurt
p: lean meat and protein
5
Heartland
Fresh
Market
Menu
menu
1200
1600
calories
calories
Dinner
Sautéed Veal, Peppers and Onion,
Rice, Broccoli, Carrots
Veal, loin, sliced in strips, 5 oz. 5p
Green pepper, diced, 1 cup
1v
Onion, 1⁄2 cup
1v
Canola oil, 2 tsp.
2fa
Sauté peppers, veal, and onion
in oil.
Brown rice, 2⁄3 cup
2s
Broccoli, 1⁄2 cup
1v
Carrots, 1⁄2 cup
1v
Snack
Pear
Pear, 1
Skim milk, 8 oz.
s: starches and grains
v: vegetables
77
Eating In with the alli® Program
alli® Program
Scallion, chopped, 1
String beans, steamed or
microwaved, 1⁄2 cup
Cherries, 12
1% milk, 8 oz.
free
1v
1fr
1m
Dinner
Pasta with Sautéed Shrimp and
Tomatoes, Cauliflower
Shrimp, 8 oz.
4p
Garlic, 2 cloves
free
Olive oil, 2 tsp.
2fa
Sauté garlic and shrimp in oil.
Crushed tomatoes, 1 cup
2v
Add tomatoes to garlic and shrimp
for marinara sauce.
Cauliflower, steamed, 1 cup
1v
Linguini, 1 cup
2s
Sunday
Breakfast
Pancakes with Blueberries
Frozen pancakes, 4, 4-inch
Butter, 1 tsp.
Sugar-free pancake syrup,
2 Tbsp.
Blueberries, 3⁄4 cup
1% milk, 8 oz.
2s
1fa
free
1fr
1m
Lunch
Peanut Butter and Jelly
Sandwich, Carrots, Banana
Whole-wheat bread,
2s
2 slices
Natural peanut butter,
1p, 1fa
4 tsp.
Sugar-free jelly
free
Baby carrots, 1 cup
2v
Banana, 1
2fr
1% milk, 8 oz.
1m
Dinner
Sautéed Chicken with Pineapple,
Water Chestnuts, Snow Peas, Rice
Chicken leg, skinless, cubed, 7 oz. 7p
Scallions, 2
free
Olive oil, 2 tsp.
2fa
Sauté scallions and chicken in oil.
Canned pineapple in own
1fr
juices, 1⁄2 cup
Add pineapple to chicken after
searing.
Water chestnuts, 1⁄4 cup
1v
Add to chicken after searing.
Almonds, slivered, 6
1fa
Add almonds to top of chicken.
Snow peas, 1⁄2 cup
1v
Brown rice, 2⁄3 cup
2s
Mayonnaise, 1 tsp.
1fa
Scallion, 1, and celery, diced
free
1 Tbsp.
Mix scallion and celery with chicken
and mayonnaise.
Zucchini, sliced in spears, 1 cup 1v
Low-fat creamy Italian salad
1fa
dressing, 2 Tbsp.
Use dressing as dip for zucchini.
Watermelon, cubed, 11⁄4 cups 1fr
Snack
Crackers with Cheese
Saltine-type crackers, 6
Fat-free cheese, 2 oz.
Dinner
Sautéed, Seared Salmon,
Spaghetti, Cauliflower
Salmon, cubed, 4 oz.
4p
Onions, sliced, 1⁄2 cup
1v
Olive oil, 1 tsp.
1fa
Sauté onion and salmon in oil.
Tomato sauce, 1⁄3 cup
1v
Add sauce to salmon after initial
searing.
Green olives, 10 small
1fa
Add olives to tomato sauce.
Spaghetti, 11⁄2 cup
3s
Cauliflower, 1 cup
1v
Monday
Breakfast
Buttered Toast, Cottage Cheese
with Pineapple
Whole-wheat toast, 2 slices
2s
Butter, 1 tsp.
1fa
Sugar-free jelly
free
2% cottage cheese, 1⁄2 cup
2p
Canned pineapple in own
2fr
juice, 1 cup
Mix pineapple with cottage cheese.
1% milk, 8 oz.
1m
Lunch
Chicken on Pita Bread, Zucchini,
Watermelon
Whole-wheat pita bread,
1s
1⁄2, 6-inch
Chicken leg, skinless, diced, 3 oz. 3p
Key
78
1s
1p
fa: fats
fr: fruits
Snack
Yogurt, Fruit Cocktail, Cookies
Nonfat, light fruit yogurt, 1 cup 1m
Fruit cocktail, in fruit
1fr
juice, 1⁄2 cup
Fat-free oatmeal cookies, 2
1s
m: milk and yogurt
p: lean meat and protein
5
Heartland
Fresh
Market
Menu
menu
1200
1800
calories
calories
Snack
Cottage Cheese, Fruit Cocktail,
Cookies
1% cottage cheese, 1⁄2 cup
2p
Canned fruit cocktail in juice, 1fr
1⁄2 cup
Fat-free oatmeal cookies, 2
1s
Fresh Market menu
1800 calories
s: starches and grains
v: vegetables
79
Eating In with the alli® Program
alli® Program
Tuesday
Breakfast
Cereal with Banana and Raisins
Puffed rice cereal, 11⁄2 cups
1s
1% milk, 8 oz.
1m
Raisins, 2 Tbsp.
1fr
Banana, 1
2fr
Sunflower seeds, 1 Tbsp.
1fa
Almonds, 6, slivered
1fa
Dinner
Steak, Mashed Potato, Vegetables
Sirloin steak, 6 oz.
6p
Potato, mashed, 1 cup
2s
Frozen vegetable mix—broccoli, 2v
cauliflower, and carrots, 1 cup
Snack
Yogurt and Strawberries
Nonfat frozen yogurt, 2⁄3 cup
Strawberries, sliced, 11⁄4 cups
2fa
2s
1fr
Wednesday
Breakfast
French Toast and Strawberries
Whole-wheat bread, 2 slices
2s
Egg, 1
1p
1⁄2m
1% milk, 4 oz.
Mix milk with egg, and dip bread
in mixture to make French toast.
Cooking spray
free
Butter, 1 tsp.
1fa
Sugar-free syrup, 2 Tbsp.
free
1⁄2m
1% milk, 4 oz.
Strawberries, sliced, 11⁄4 cups
1fr
Lunch
Roast Beef and Cheese Sandwich,
Banana
Whole-wheat bread, 2 slices
2s
Roast beef, 2 oz.
2p
Low-fat cheese, 1 oz.
1p
Mayonnaise, 2 tsp.
2fa
Banana, 1
2fr
Dinner
Sautéed Veal, Peppers and Onion,
Rice, Broccoli, Carrots
Veal, loin, sliced in strips, 5 oz. 5p
Green pepper, diced, 1 cup
1v
Onion, 1⁄2 cup
1v
Canola oil, 2 tsp.
2fa
Sauté peppers, veal, and onion in oil.
Brown rice, 1 cup
3s
Broccoli, 1⁄2 cup
1v
Carrots, 1⁄2 cup
1v
Snack
Raspberries
Raspberries, 11⁄4 cups
Skim milk, 8 oz.
Thursday
Breakfast
Eggs, Toast, Orange
Sunny-side-up egg, 1
Cooking spray
Whole-wheat bread, toasted,
2 slices
Butter, 1 tsp.
1% milk, 8 oz.
Orange, 1
1p
free
2s
1fa
1m
1fr
Lunch
Tuna-Vegetable Salad, Grapefruit
Lettuce, cucumber, and radish free
Carrots, 1⁄2 cup
1v
2% cottage cheese, 1⁄2 cup
2p
Tuna fish, packed in water,
2p
1⁄2 cup
Key
80
1fr
1m
fa: fats
fr: fruits
Avocado, sliced, 6 Tbsp.
Alfalfa sprouts
Low-fat ranch dressing, 2 Tbsp.
Bread sticks, 2, 4-inch
Grapefruit, 1⁄2
2fa
free
1fa
1s
1fr
Dinner
Pasta with Tomato-Meat Sauce
3s
Whole-wheat pasta, 11⁄2 cups
Tomato sauce, 2⁄3 cup
2v
Ground sirloin, browned, 4 oz. 4p
Garlic, 2 cloves
free
Olive oil, 1 tsp.
1fa
Sauté garlic and meat in oil for
meat sauce.
Cauliflower, 1 cup
1v
Snack
Crackers, Banana
Animal crackers, 8
Skim milk, 8 oz.
Banana, 1
1s
1m
2fr
5
Friday
Breakfast
Oatmeal with Raisins and
Almonds
Oatmeal, 1 cup
Almonds, slivered, 6
Raisins, 2 Tbsp.
1% milk, 8 oz.
m: milk and yogurt
p: lean meat and protein
2s
1fa
1fr
1m
Heartland
Fresh
Market
Menu
menu
1200
1800
calories
calories
Lunch
Tuna in Tomato, Green Pepper
Tomato, inside scooped out,
1v
1 whole
Tuna fish, packed in water,
3p
3⁄4 cup
Mayonnaise, 1 tsp.
1fa
Mustard, 1 tsp.
free
Scallion, 1, and celery, diced, free
1 Tbsp.
Mix scallion and celery with tuna
and mayonnaise and scoop inside
tomato.
Green pepper, sliced in
1v
spears, 1 cup
Nonfat ranch dressing, 1 Tbsp. free
Use dressing as dip for peppers.
Saltine-type crackers, 12
2s
1% milk, 8 oz.
1m
Butter, 2 tsp.
Use butter for potato and
vegetables.
s: starches and grains
v: vegetables
81
Eating In with the alli® Program
alli® Program
Lunch
Pizza Muffin with Broccoli.
Cherries
English muffin, toasted, 1
Tomato sauce, 1⁄3 cup
Light mozzarella, 3 oz.
Spread sauce and cheese over
both halves of muffin.
Broccoli, steamed, 1⁄2 cup
Garlic, 2 cloves
Olive oil, 2 tsp.
Sauté garlic in oil and toss with
broccoli.
Cherries, 24
Dinner
Lamb with Vegetables
Lamb, loin, broiled, 6 oz.
Potato, mashed, 11⁄2 cups
Turnip, mashed, 1 cup
Cooked carrots, 1⁄2 cup
Butter, 2 tsp.
Use butter for potato and
vegetables.
2s
1v
3p
1v
free
2fa
2fr
6p
3s
1v
1v
2fa
Saturday
Breakfast
Peanut Butter and Banana
Sandwich
Whole-wheat bread, toasted,
2 slices
82
2s
Lunch
Egg Salad on Pita, String Beans,
Tangerines
Whole-wheat pita, 1⁄2 , 6-inch 1s
Eggs, 2
2p
Hard-boil eggs for egg salad.
Mayonnaise, 2 tsp.
2fa
Scallion, chopped, 1
free
String beans, steamed
1v
or microwaved, 1⁄2 cup
Tangerines, 2
1fr
1% milk, 8 oz.
1m
Dinner
Pasta with Sautéed Shrimp and
Tomatoes, Cauliflower
Shrimp, 8 oz.
4p
Garlic, 2 cloves
free
Olive oil, 2 tsp.
2fa
Sauté garlic and shrimp in oil.
Crushed tomatoes, 1 cup
2v
Add tomatoes to garlic and shrimp
for marinara sauce.
Cauliflower, steamed, 1 cup
1v
Linguini, 11⁄2 cups
3s
Snack
Cottage Cheese, Fruit Cocktail,
Cookies
1% cottage cheese, 1⁄2 cup
2p
Canned fruit cocktail in juice, 1fr
1⁄2 cup
Fat-free oatmeal cookies, 2
1s
Shopping list for Fresh
Market menus
You can choose fresh or frozen
fruits and vegetables, based on
seasonal availability and your
preference. You may substitute 1%
milk for skim milk if you prefer.
You may also want to freeze loaves
of bread and take out slices as you
need them.
Produce
Alfalfa sprouts
Apples
Avocados
Bananas
Blueberries
Broccoli
Carrots
Cauliflower
Celery
Cherries
Cucumbers
Grapefruits
Lettuce
Onions
Oranges
Peaches
Pears
Peppers, sweet bell, green, or red
Potatoes
Radishes
Raspberries
Scallions
Key
fa: fats
fr: fruits
Snow peas
Spinach
Strawberries
String beans
Tangerines
Tomatoes
Turnips
Watermelons
Zucchini
Center aisles
Animal crackers
Bread, whole-wheat, regular or light
Bread, whole-wheat, pita, 6-inch
Bread sticks, 4-inch
Cookies, oatmeal, fat-free
English muffins, whole-wheat
Meat and fish
Beef, ground lean sirloin, for meat
sauce
Beef, sirloin steak
Chicken, leg
Fish, salmon
Fish, shrimp
Lamb, loin
Luncheon meats, at least 97% lean
(roast beef, turkey, turkey-ham)
Veal, loin
m: milk and yogurt
p: lean meat and protein
5
Heartland
Fresh
Market
Menu
menu
1200
1800
calories
calories
Snack
Peach Smoothie
Skim milk, 8 oz.
1m
Peach, 1 medium
1fr
Blend with ice to make a shake.
Natural peanut butter, 4 tsp. 1p, 1fa
Banana, 1
2fr
Slice banana over peanut butter.
1% milk, 8 oz.
1m
s: starches and grains
v: vegetables
83
Eating In with the alli® Program
alli® Program
Dairy
Cheese, cottage cheese, low-fat
Cheese, fat-free
Cheese, light mozzarella
Cheese, low-fat
Cheese, Parmesan, grated
11⁄2 gallons skim milk
Yogurt, plain low-fat or fat-free
Yogurt, fat-free, light, fruit-flavored
2 4-inch pancakes, low-fat
1⁄2 6-inch whole-wheat pita
Starches and Grains
Contain 80 calories and 0-1
gram of fat per serving
Note: Measure after cooking.
Bread
1 slice
Light bread
2 slices
1⁄4 item
Bagel
1⁄2 item
English muffin
Tortilla
(1) 6-inch
Dry cereal (unsweetened) 3⁄4 cup
1⁄2 cup
Grits
1⁄2 cup
Oatmeal
1⁄2 cup
Granola (low-fat,
unsweetened)
1⁄3 cup
Rice, white or brown
1⁄2 cup
Pasta (white or
whole-wheat)
1⁄2 cup
Couscous or barley
1⁄2 cup
Bulgur
1⁄2 cup
Corn, peas, or mashed
potato
White or sweet potato
3 oz.
1⁄2 cup
Legumes (dried beans,
peas, or lentils)
Popcorn (air-popped,
3 cups
no fat added)
1⁄2 oz.
Pretzels
Graham crackers
(3) 21⁄2 inch
Saltines
6
Animal crackers
8
Pancake syrup
1 Tbsp.
Light syrup
2 Tbsp.
Jelly or jam
4 tsp.
Fruits
Contain 60 calories and 0 grams
of fat per serving
Note: In general, one fruit exchange is
equal to a small piece of fresh fruit,
3⁄4 cup canned fruit or juice, or 1⁄2 cup
dried fruit.
Orange, nectarine
1 small
Apple, peach
1 medium
1⁄2
Grapefruit, mango, banana
1⁄2 cup
Applesauce
Fresh berries (straw11⁄4 cups
berries, raspberries)
Melon cubes
1 cup
Unsweetened juice
4 oz.
Cranberry, grape, or
3 oz.
juice blend
Grapes
10 items
Vegetables
Contain 25 calories and 3 grams
of fat per serving
1⁄2 cup
Cooked vegetables
(carrots, broccoli, asparagus)
1⁄2 cup
Vegetable juice
Raw, leafy vegetables
1 cup
(spinach and cabbage)
1
Water chestnuts
⁄4 cup
Bell peppers, tomato,
1 cup
zucchini (raw)
1⁄3 cup
Tomato sauce
Milk and Yogurt
Contain 90 calories and 3 grams
of fat per serving
Fat-free and low-fat milk products
Milk (nonfat or 1% )
8 oz
Yogurt (nonfat or low-fat,
1 cup
plain or fruit-flavored with
artificial sweetener)
3⁄4 cup
Rice milk
Soy milk
1 cup
Proteins
Note: Weigh meat after cooking and
removing bones, visible fat, and skin.
Calories and fat listed do not include
any additional cooking ingredients,
such as butter, oil, or breading. In general, 1 ounce of cheese is the size of 4
dice, and 3 ounces of cooked meat is
the size of a deck of cards.
Very Lean
Contain 55 calories and 1-3
grams of fat per serving
Turkey or chicken breast
2 oz.
(skinless)
Cod, flounder, haddock, halibut,
catfish
2 oz.
Tuna (canned in water)
2 oz.
Shellfish (crab, clams, lobster, 2 oz.
shrimp, scallops)
Fat-free cheese
2 oz.
Nonfat or low-fat cottage 1⁄4 cup
cheese or light ricotta
Egg whites
2
1⁄2 cup
Egg substitute
5
Heartland
Food
Exchanges
Menu 1200 calories
84
Food Exchanges
85
Eating In with the alli® Program
alli® Program
Proteins (continued)
Lean
Contain 55 calories and 3 grams
of fat per serving
Chicken or turkey, dark
1 oz.
meat, no skin
Lean pork*
1 oz.
Lean beef trimmed of fat
1 oz.
(round, sirloin, flank steak)*
Herring, oysters
1 oz.
Catfish, swordfish, trout
1 oz.
Veal roast*
1 oz.
Lamb roast*
1 oz.
Low-fat cheese
1 oz.
Low-fat luncheon meat
1 oz.
(<3 grams of fat per oz.)
1
4.5% cottage cheese
⁄4 cup
or ricotta
Grated Parmesan
2 Tbsp.
Tofu (firm)
4 oz. or 1⁄2 cup
*Limit to 2- 3 servings per week
Medium Fat
86
Peanut butter
4 tsp.
Count as 1 protein and 1 fat.
Fats
Contain 45 calories and 5 grams
of fat per serving
Avocado
3 Tbsp.
Butter or margarine
1 tsp.
Reduced-fat butter or
1 Tbsp.
margarine
Mayonnaise
1 tsp.
Reduced-fat mayonnaise 1 Tbsp.
Oil (vegetable, corn, canola, 1 tsp.
olive)
Salad dressing
1 Tbsp.
Peanuts
10
Pumpkin or sunflower seeds 1 Tbsp.
Peanut butter
2 tsp.
Cream
2 Tbsp.
Cream cheese
1 Tbsp.
Light cream cheese
2 Tbsp.
Sour cream
1 Tbsp.
Black olives
8
Green stuffed olives
10
Bacon
1 slice
Fat-free Foods
Contain less than 20 calories
and 0 grams of fat per serving
Note: To stay under 20 calories, limit
these foods to 3 servings per day of
the amount shown.
Fat-free mayonnaise or
1 Tbsp.
salad dressing
1⁄2 cup
Salsa
Whipped topping (light)
2 Tbsp.
Jam or jelly (light)
2 tsp.
Sugar-free syrup
2 Tbsp.
Ketchup
1 Tbsp.
Taco sauce, mustard
1 Tbsp.
Horseradish
Lemon or lime juice
Soy sauce (light)
Vinegar
Broth, low-sodium
Diet soda
Cocoa powder, unsweetened 1 Tbsp.
Sugar-free gelatin
1 serving
5
Heartland
Food
Exchanges
Menu 1200 calories
Contain 75 calories and 6 grams
of fat per serving
Chicken (dark meat with skin) 1 oz.
Ground turkey
1 oz.
Beef (any prime cut, corned 1 oz.
beef, or ground beef)*
Pork chop*
1 oz.
Salmon, sardines
1 oz.
Whole egg*
1
Feta or mozzarella
1 oz.
*Limit to 2-3 servings per week
Combination Proteins
2⁄3 cup
Beans, peas, or lentils
(cooked)
Count as 1 protein and 1 starch.
87
alli®
Eating Out
Guide
Eating Out with the alli® Program
Before You Go Out
e eat out to celebrate important occasions,
to enjoy good times with friends and family,
to explore new places and new foods. Following
the alli Program doesn’t mean you have to give up
all these pleasures. But a little advance work
before you eat out can greatly increase your success.
This section will help. It includes:
• Understanding your options
• Setting your limits
• Making your plan
W
®
6
Before You Go Out
There is no
knowledge that
is not power.
RALPH W. EMERSON
91
Eating Out with the alli® Program
alli® Program
Understanding your options
About restaurant food
People often view a restaurant meal as an opportunity to
let their guard down a bit and overindulge. Restaurants
respond with delicious dishes full of rich ingredients.
Portions are large so that customers feel they’re getting
a good value. And, of course, desserts are extravagant.
No doubt, restaurant food is designed primarily to
entice you. Still, at nearly any restaurant, there’s a way
to enjoy a low-fat meal. Just as when you’re eating in,
the key is to take control of your eating and to make
healthy choices in the right portions.
The best restaurants for low-fat dining
Some restaurants are just going to make your life easier
than others. Restaurants with a great salad menu,
92
Danger Zone
Foods that are deep-fried,
sautéed, griddle-fried, or
stir-fried
Buttery or creamy soups and
sauces
Fatty meats, such as sausage
or ribs
Cheese, including “au gratin”
or “con queso”
Rich, starchy dishes like
mashed potatoes
Safe Area
Foods that are steamed,
broiled, grilled, roasted,
baked, or poached
Tomato-based or brothbased soups and sauces
Lean beef and pork, skinless
chicken, or fish
Fresh vegetables and fruits
Whole grains
cuisines, like Japanese, that offer lots of low-fat choices,
and places where grilling is a specialty are your friends
when it comes to low-fat dining. On the other hand,
buffets and all-you-can-eat restaurants, cuisines that
go heavy on frying or cheese, and rib restaurants will
always pose a challenge.
If you make it a point to choose restaurants that work
well with the alli Program, your work is half done.
Of course, sometimes you can’t choose the restaurant.
In that case, see Order ahead in your mind, page 96.
®
6
Before You Go Out
Healthy choices
This book includes guidelines for making healthy choices
in 10 different types of restaurants, plus some fast-food
favorites, starting on page 107. You can master the
basics quickly. The high-fat dishes to avoid are buttery,
creamy, and cheesy dishes, fatty meats, and fried dishes.
Be on the lookout for these, and you’ll have a head
start. Remember there are usually better options for
you. See Menu danger zones on page 93.
Menu danger zones
Here are five “danger zones” of the menu where you’ll find
the foods that can derail your diet, along with safe areas that
will help you stay on track.
93
Eating Out with the alli® Program
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Setting your limits
To make sure that you control the situation, develop
a clear sense of how much you intend to eat. Keeping
clear limits in mind will help you whenever you dine
out. Here are some ways to do it.
Visualize your portions
If you’ve set your calorie and
I love to eat at a
fat targets, and you’ve prepared
restaurant. I need
some meals that meet your
a way to enjoy it
targets, you’ve gotten a sense of without blowing all
the size of portions you should
my hard work.
eat. Practice visualizing the
amount of chicken, rice, and other foods your menus
have provided. Get used to keeping these portions in
mind so that they will guide you at the restaurant,
where the portions served may be much larger.
A good policy helps you hit your targets, while allowing
you to enjoy the foods that mean the most to you. For
example, you may choose to have two appetizers, or no
appetizer and an entrée. Or choose an entrée with starch
94
By having a restaurant policy, you’ll stay more aware
of food choices, avoid high-fat options, and feel freer
to enjoy your meal. If you visit several different types
of restaurants frequently, you may develop one policy
for Mexican restaurants and another for Chinese.
Jane’s restaurant policy
Here’s one example of a policy for Italian restaurants.
OR
I’ll have a salad with
dressing on the side, and
half an order of pasta
with my favorite sauce.
One glass of wine.
No bread.
I’ll have a salad
with dressing on the
side, no wine, and a
whole order of pasta
with a low-fat
marinara sauce.
6
Before You Go Out
Set your restaurant policy
Before heading off to your favorite restaurant, consider
setting your “restaurant policy.” A restaurant policy is a
set of guidelines you set for yourself, to help you cope
with food that may tempt you at a restaurant.
and vegetables, but no meat. You may split your entrée
with a friend and add a shrimp cocktail. You may opt for
bread at the beginning, or choose a cappuccino at the
end. It’s up to you where to add and where to subtract.
95
alli® Program
Making your plan
Having a plan before you enter the restaurant is one
smart way to take the stress out of eating out.
Order ahead in your mind
If you have the opportunity, scope out the restaurant
in advance and decide what you’ll eat. This will give
you the chance to make a good choice without all the
pressure. And when you arrive at the restaurant with
your order in mind, you can focus entirely on the
conversation and enjoy the experience even more.
96
Eat before you go
Don’t skip a meal before going out to eat. In fact, you
might want to eat a low-calorie, low-fat snack an hour
or two before your meal. It’s better to be only mildly
hungry. If you’re very hungry when you arrive at the
restaurant, you’ll eat too much.
If you’re flying
Call the airline at least 24 hours in advance and request
a low-fat meal. If you’re taking a short flight or flying a
no-frills airline where you won’t get a meal, bring along
a bottle of water and a healthy snack.
6
Before You Go Out
Here are three sources that can help you plan your
order ahead:
• The Calorie & Fat Counter in this
I can usually resist
package, including calorie and
temptation—until
fat content for menu items from
they bring out the
popular fast-food restaurants.
evil dessert tray.
• The Cuisine Guide, starting on
That’s where I
page 107 of this book. It shows
need help.
you the best and worst options
for 10 cuisines ranging from American to Japanese,
plus fast foods.
• The restaurant’s Web site. Many list their menus, and
while not all list nutritional information, you can often
spot good choices.
Eating Out with the alli® Program
97
Eating Out with the alli® Program
At the Restaurant
hen you’re at the restaurant, it’s time to shift
from strategy to tactics. This section will give
you practical tips for making healthy choices on the
spot. It includes:
• Getting information
• Ordering your food
• Enjoying your meal
W
At the Restaurant
In between goals
is a thing called
life, that has
to be lived and
enjoyed.
7
SID CAESAR
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Eating Out with the alli® Program
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Getting information
If you haven’t chosen your meal ahead of time, begin
with some casual information-gathering.
®
When the server first arrives
Once you’re seated and the server arrives, ask him or her
to recommend lighter meals. If you’ve found something
you like, ask some questions. Can it be grilled or broiled
without added butter or oil? Can the fat be trimmed?
Can the dish be made without sauce or gravy, or can
it be served on the side? It won’t be the first time your
waiter has been asked. Like you, millions of Americans
are concerned about their health, and most restaurants
are eager to help.
100
Ordering your food
Dealing with large portions
Once you’ve chosen what you’ll eat, ask the waiter how
large the portion is, and decide how much you’re going
to eat. Restaurant portions are rarely designed to be
low-calorie or low-fat. If you expect a large portion,
here are four ways to respond. Ask for an appetizersized portion with an extra side of steamed vegetables.
Restaurant portions
Watch restaurant portions—typically they're larger than a diet
allows. Here’s an example:
At the Restaurant
Before you’re seated
If you’re at a fast-food restaurant, ask for a nutrition fact
sheet—it will show you the best
low-fat choices. If you’re waiting
Ask for the restaurant’s
for your table at a sit-down
nutrition fact sheet
restaurant, steal a look at the
so you can make edumenu. Some menus highlight
cated decisions about
your meal.
“heart-healthy” or “light”
entreés. At the very least, you’ll
get a head start on choosing a smart meal. And don’t
forget to take your alli capsule before you order.
When to skip the menu
If you’ve chosen what you want ahead of time, or if you
just want to keep it simple, you may choose to skip the
menu entirely. Explain your goals and ask the waiter to
recommend something. Ask if they have a favorite of
yours, or choose a low-fat meal from the specials.
7
Typical restaurant portion:
12-oz. sirloin
Portion for 1600 calorie diet:
6-oz. sirloin
101
Eating Out with the alli® Program
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Ask a friend to split an entrée with you. If you get a full
portion, divide off the extra as soon as it arrives, so you
won’t eat it. Or ask your waiter to wrap half of your
entrée before bringing your plate to the table.
Another way to avoid getting a huge meal is to order
á la carte, choosing individual items, rather than
ordering a complete dinner that may include highcalorie foods.
Order early
Your best bet is to order as early as possible. If you’re
one of the last to order, listening to everyone else’s meal
choice can entice you to order a higher calorie special.
And the longer you wait, the more alcohol can affect
your appetite.
Almond
croissant
or
Egg and
Canadian
bacon on
English muffin
Grilled chicken
sandwich
or
Roast chicken
salad with
ranch dressing
Turkey pot pie
or
Meatloaf and
plain baked
potato
Lemonmeringue pie
or
Carrot cake
Answer: The foods shown on blue backgrounds contain fewer
than 12 grams of fat. But the foods on gold backgrounds
contain a disastrous 40 grams of fat or more. Most of this fat
comes from pastry, salad dressing, pie crust, cake, and icing.
Always check the Calorie & Fat Counter before you eat.
102
At the Restaurant
Limit alcohol
When you’re choosing something to drink, reduce the
number of alcoholic drinks you consume. Although they
have no fat, the calories in alcoholic beverages add up
quickly.
Find the fat
High-fat foods aren’t always easy to spot. Which food
contains more fat in each of these pairs? Answer below.
7
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Eating Out with the alli® Program
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Enjoying your meal
Don’t miss the joy of eating just because you’re choosing healthy foods. Take the time to enjoy them.
Slow it down
If you have a family to feed or a hectic lifestyle, you
may be in the habit of eating quickly without realizing
it. Slowing down will give you time to enjoy the whole
experience, not just the food. As a result, you’ll feel
more satisfied, and you’ll give your stomach more time
to send you the “full signal.”
Don’t try to have it all
Stop eating before you’re full, and ask your server to
wrap the leftovers so you can enjoy them later. If you
want dessert, take only a few bites and give the rest to
104
Here’s to your success with the alli Program
We hope these ideas, suggestions, and menus help you
achieve your weight-loss goals. For more help, tips,
myalliplan.com.
tools, and support, go to
®
I can think of one
big advantage to
eating less at the
restaurant. You
get to talk more.
At the Restaurant
Here are a few tips that may help. Before the meal
comes, push your chair about three inches farther from
the table. By having to reach a bit more, you’ll slow
down and eat more consciously—and it may save you
from the bread basket. If you’re at an Asian restaurant,
use chopsticks. Eat half your meal and then drink a
glass of water and sit back in your chair for five
minutes before you decide whether you want more
food. Or make a point to be the last to start eating
and the last to finish.
a companion, or wait until you’re home, where you can
prepare a small sweet to finish your meal.
7
105
®
Eating
the
Program
Eating
OutOut
withwith
the Alli™
alli®alli
Program
Eating
Out
with
the
Alli™ Program
Cuisine Guide
hat are the healthiest choices when you’re
eating Chinese food? Or French food, or
even fast food? This section will help you find
those healthy choices at 10 types of restaurants
(including a page on desserts), plus popular
fast-food chains.
W
When you’re going to your favorite restaurant,
glance over the recommendations and tips for that
type of restaurant. Bring your Calorie & Fat Counter
and Daily Journal with you so you can keep track of
exactly how many calories and fat grams
you’re eating.
PERSON'S NAME
106
Cuisine Guide
New chapter
quote header
style here.
Start on the following page, where you’ll find
a quick-reference guide to healthy meal choices
at any restaurant.
8
107
alli® Program
Eating Out with the alli® Program
Healthy meal choices
Making the right food choices when dining out can help make
your diet more successful. Here’s a list to start you on the
right path.
108
Chickpeas, kidney beans, or egg whites (instead
Salads
Continued of deli meat, bacon, cheese, and croutons)
Choose low-fat or fat-free salad dressing, lemon,
or flavored vinegar (on the side)
Vegetables and grains (prepared without butter,
Sides
cheese, cream, or oil)
Plain baked potato (instead of mashed potatoes)
Sauces
Mustard, salsa, or low-fat yogurt (instead of sour
cream or butter)
Bread
Bread, without added butter or olive oil
Sweets
Angel food cake (instead of pound cake)
Fresh fruit
Low-fat or nonfat milk for coffee
Nonfat frozen yogurt
Small dessert shared with a friend
Sorbet
Beverages Diet soda
Iced tea (unsweetened)
Juice spritzer made with fruit juice and seltzer
Tomato juice (reduced sodium)
Water or seltzer with a splash of lemon
Cuisine Guide
Egg-white omelet (or egg substitute) with
vegetables
Nonfat yogurt sprinkled with dry cereal or
fresh fruit
Oatmeal (ask to have it with skim milk or water)
Whole-grain bread, bagel, or English muffin with
2 teaspoons of reduced-fat peanut butter
Whole grain cereal with skim or 1% milk
Appetizers Bean-based soup
Broth
Steamed seafood
Shrimp cocktail
Melon or fresh fruit
Salad with vinegar or low-fat dressing (or cut
the dressing with vinegar)
Main
Skinless poultry, fish, or lean meat
dishes
Pasta with red sauce
Vegetables (sauces on the side)
Salads
Fresh vegetables
Tomatoes, cucumber, peppers, carrots, and salad
greens
Breakfast
8
109
Eating Out
Out with
with the
the Alli™
alli® Program
Eating
alli® Program
Best choices
Good choices
Starters
Shrimp or seafood
cocktails (no butter)
Broth
Buffalo wings
Vegetable-based soup Chicken fingers
Chowder
Mozzarella sticks
Potato skins
Main
dishes
Chicken (broiled,
blackened, or grilled,
no butter or oil)
Fish (broiled, blackened, or grilled, no
butter or oil)
Grilled chicken salad
(dressing on side)
Egg-white omelet (no
butter or oil) without
cheese
Hamburger without
cheese
Veggie burger without cheese
Turkey burger (white
meat) without cheese
Roasted chicken
Cheeseburger
Sides
Baked potato (with
Dijon mustard,
ketchup, or salsa)
Brown rice
Chili
Corn on the cob
without butter
Vegetable dishes,
steamed or lightly
sautéed
Tossed salad with
light vinaigrette
(dressing on side)
Grilled vegetable
plate
Bacon
Caesar salad
Coleslaw
French fries
Hash browns
Macaroni salad
Macaroni and cheese
Mashed potatoes (made
with butter)
Potato salad
Fresh fruit
Frozen yogurt
Cheesecake
Crumb cake
Fruit pie
Ice cream
Mud pie
American restaurants
American cuisine includes the burgers, chicken, salads,
and other favorites that are popular everywhere.
Restaurants serving American cuisine often serve large
portions, so be aware of how the portion you get
compares with the amount you want to eat. You can
order a smaller portion, or put half of your meal in a
doggie bag. Ask the server if cooking grease is added
to the grill. If so, order your food broiled, instead of
grilled, to avoid excess calories.
110
Tartar sauce
Sauces
Sweets
Cheese-filled omelet
Hot dog
Philly cheese steak
Pancakes
Quiche
Ribs
Waffles
Cuisine Guide
Healthy dining tips
Ask for a side of steamed
vegetables, instead of fries.
Hold the butter and cheese.
Avoid anything that’s fried,
deep-fried, double, deluxe,
jumbo, or giant.
Poor choices
8
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Eating Out with the alli® Program
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Best choices
Delis
Because delis make each sandwich to order, you can
easily get a low-fat meal—just be sure to ask for what
you want. Ask that your sandwich be made with two
to three ounces of lean, trimmed meat, such as sliced
turkey, ham, or lean roast beef. (A typical deli sandwich
often has four to six ounces of meat.) Skip the cheese.
Avoid prepared salads containing mayonnaise. Avoid
hot dogs or sausages, and fried foods.
Main
dishes
Peel-and-eat shrimp
Bean soup
Fresh turkey breast
Grilled chicken breast
Plain tuna (without
mayonnaise)
Bologna
Chicken salad with
mayo or oil
Egg salad
Fried egg sandwich
Meat in large portions
Meat, smoked, cured,
or salted
Salami
Sausages
Tuna salad with
mayonnaise or oil
Carrots
Cucumbers
Lettuce
Tomato
Onion
Peppers
Salad
Sprouts
Cheese, fat-free
Condiments
Breads
Sweets
Whole-grain bread
Cheese, low-fat
Coleslaw
Hush puppies
Macaroni salad
Pasta
Potato chips
Potato salad
Salads, if dressing is
pre-applied
Ketchup
Spicy mustard
Salsa
Horseradish
Mayonnaise or oil
Tartar sauce
White bread
Fresh fruit
Fruit salad
Cuisine Guide
112
Poor choices
Hot dog
Sides
Healthy dining tips
If your sandwich is too big,
share it with a friend.
Instead of mayonnaise,
use mustard.
Ask for tomatoes, a pickle,
or pretzels, instead of fries
or chips.
Good choices
Broth
Chicken fingers
Tomato soup
Cream-based soup
Vegetable-based soup
Starters
8
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Pizza shops
Although pizza tends to be high in fat, there are
healthy ways to eat in a pizza shop. One strategy is
to have only one medium-sized slice without meat
toppings, and then have a salad with fat-free dressing.
Another approach is to order your pizza without the
cheese, but loaded with vegetables. Then sprinkle on
some Parmesan cheese, oregano, or hot pepper flakes
for extra flavor.
114
Crusts
Best choices
Good choices
Poor choices
Broccoli
Peppers
Spinach (not sautéed
or fried)
Tomatoes
Shrimp (plain)
Chicken (not fried)
Eggplant (not fried)
Garlic
Mushrooms
Onion
Pineapple
Zucchini
Anchovies
Bacon
Extra cheese
Meatballs
Pepperoni
Pancetta
Prosciutto
Sausage
Thin crust
(Neapolitan style)
Deep dish
(Sicilian style)
Stuffed crust
Cuisine Guide
Healthy dining tips
Use your napkin to blot
extra oil from your slice.
Remove some of the
cheese.
Skip double crust, stuffed
crust, or extra anything…
except vegetables.
Remember to think of
olives as a fat, not a
vegetable.
Sides
8
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Eating Out with the alli® Program
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Best choices
Chinese restaurants
Chinese cuisine includes a wealth of healthy food that’s
good for you, including vegetables, tofu, lean meat, and
steamed rice. The fat mostly comes with deep-frying
and oily sauces. Ask that your meal be steamed or lightly
stir-fried. If you have a sauce, select one of the “Good”
choices on the next page.
Starters
Vegetable meal
(steamed)
Tofu dish (steamed)
Chicken (steamed)
Shrimp (steamed)
Beef (steamed)
Bok choy
Stir-fried (ask for
less oil)
Teriyaki
Duck
General Tsao
Kung pao
Moo-shu pork
Peking duck
Pork
Sides
Brown rice, steamed
Tofu (bean curd)
Steamed dumpling
Rice cake or rice
patties
Fried rice, any kind
Pot stickers
Moo-shu vegetables
Duck and plum sauce
Garlic sauce
Lobster sauce
Low-sodium soy
sauce
Oyster sauce
Hoisin sauce
Orange or lemon sauce
(if meat is fried or
breaded)
Sweet and sour sauce
(if meat is fried or
breaded)
Sauces
Condiments
Peanuts
Styles
Szechuan
Cashews
Sesame seeds
Cuisine Guide
116
Poor choices
Anything fried or
battered
Spring roll (fried)
Egg roll
Main
dishes
Sticky rice
Healthy dining tips
Use chopsticks so you’ll
eat more slowly–and
consume less.
Ask to have your meal
prepared without MSG,
salt, or extra soy sauce.
Order meals without
nuts or fried noodles.
Good choices
Hot-and-sour soup
Wonton soup
Spring roll (fresh or
steamed)
8
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Best choices
French restaurants
A lot of French food is rich in fat and calories, but it’s
often served in smaller portions than other cuisines.
Ask your server for low-fat choices. And, if possible,
ask your dining companions for a small taste of their
orders so you can experience a little of everything.
118
Poor choices
Crudités (fresh raw or Onion soup (skip
blanched vegetables) the melted cheese
Consommé
and bread)
Vichyssoise soup
Foie gras (goose liver)
Fondue
Paté
Main
dishes
Poached fish
Steamed fish
Meat au jus
Bouillabaisse
Chicken in wine sauce
Meat en
brochette
En papillote
(served in parchment)
Steamed mussels
Casserole
Cassoulet
Cordon bleu
Duck á la orange
Liver dishes
Quiche
Rack of lamb
Sides
Endive and watercress salad
(dressing on side)
Lightly sautéed
vegetables
Saffron rice
Nicoise salad
Crème or cream sauce
Fromage (cheese)
Sauces
Fruit sauces
Any egg, cream, or
butter-based sauce,
such as hollandaise,
béarnaise, or béchamel
Au beurre
Au gratin
En croute
Breads
French bread and
baguettes
Brioche
Croissants
Sweets
Flambéed cherries
Peaches in wine
Mousse
Puff pastries
Cuisine Guide
Healthy dining tips
Enjoy French bread, but
steer clear of croissants.
Ask for dishes that aren’t
prepared with a lot of
cream or butter.
Eat slowly. Savor every bite.
Good choices
Starters
8
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Greek restaurants
Greek and Mediterranean food is often advertised as
natural and healthy, even though the typical menu
often includes red meat, cheese, and very oily dishes.
Choose vegetable or grain-based appetizers like tabouli,
hummus and baba ghanoush. Lean grilled meat, like a
chicken kabob, is a good choice of entrée.
Starters
Poor choices
Dolmades
Hummus (chickpea
puree)
Avgolemono soup
Main
dishes
Souvlaki (with
Falafel
chicken—no toppings) Gyros
Kibbeh (lamb and
butter)
Souvlaki (with beef)
Spanikopita
Sides
Greek salad (without
dressing, olives, and
cheese)
Tzatziki
Sweets
Pita bread
Greek salads (with
dressing, olives and
cheese)
Feta cheese (in toolarge portions)
Saganaki (fried cheese)
Baklava
Cuisine Guide
120
Good choices
Couscous
Tabouli
Baba ghanoush (eggplant puree)
Bread
and
cheese
Healthy dining tips
Order salads with the dressing and cheese on the side.
Ask if your meal can be prepared without excess oil.
Pita bread is naturally low
in fat.
Best choices
8
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Best choices
Indian restaurants
Take advantage of the abundance of low-fat and
vegetarian dishes common to Indian cuisine. Meats
prepared tandoori style are usually a good, low-fat
choice. Stay away from dishes with coconut milk, and
from fried appetizers and breads.
Tandoori chicken
Tandoori fish
Chicken or beef tikka
Chicken, beef, or fish
saaq (with spinach)
Chicken, beef, or fish
vindaloo (with potatoes and spices)
Shish kabob
Sides
Steamed rice
Curried vegetables
Samosa
Gobhi matar tamatar
(cauliflower with peas
and tomatoes)
Matar pulao (rice
pilaf with peas)
Pulao
Bread
Mango chutney
Raita
Tamata salt
Yogurt-based sauces
Sweets
Naan
Tika masal
Coconut sauces
Ghee (clarified butter)
Masala
Biryani (without nuts) Paratha
Chapati
Poori
Pappadum or papad
(crispy, thin lentil
wafer)
Koulfi
Cuisine Guide
122
Poor choices
Main
dishes
Sauces,
styles,
and
condiments
Healthy dining tips
Ask for yogurt sauce that
isn’t made with full-fat
yogurt.
Ask for hot tea with your
main meal; it will help to
fill you up.
Ask for meals with less
dried fruit, which is high
in calories.
Good choices
Lentil soup
Coconut soups
Mulligatawny soup
Anything crispy or fried
(with lentil, vegetable,
and spices)
Starters
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Italian restaurants
Italian restaurants are known for enormous portions.
When you order, request a doggie bag in advance, or
have a part of your meal wrapped to take home before
it’s served. Choose red sauces, such as marinara, over
cream-based sauces, and consider getting your sauce
on the side. Ask if your meat can be grilled or roasted
instead of fried. Ask if your meal can be served with
part-skim cheese or no cheese.
Good choices
Poor choices
Shrimp cocktail (no
butter or sauce)
Calamari (grilled)
Minestrone soup
Antipasto
Anything fried
Calamari (fried)
Garlic bread
Mozzarella sticks
Pancetta
Prosciutto
Main
dishes
Chicken breast with
red sauce
Chicken cacciatore
Cioppino
Frittata (Italian
omelet, but without
cheese)
Frutti di mare
Gnocchi
Mussels
Pizza with vegetable
topping and light on
the cheese
Steamed clams
Cannelloni
Lasagna
Manicotti
Marsala, chicken or
veal
Parmigiana
Ravioli
Saltimbocca
Sausage
Sopresata
Stuffed dishes
Stuffed shells
Tortellini
Sides
Griglia (grilled)
Pasta fagioli
Polenta
Roasted peppers
Salad with light vinaigrette (if dressing is
oil-based)
Rice balls
Risotto
Potatoes, roasted
in oil
Arrabbiata sauce
Bolognese style
Fra Diavolo
Mushroom sauce
Red or white clam
sauce
Wine sauce
Alfredo sauce
Carbonara sauce
Cheese sauce
Cream sauce
Pesto sauce (with
excessive oil and
cheese)
Sauces
and
styles
Bread
124
Marinara sauce
Florentine style
Primavera in tomato
sauce (not Alfredo
sauce)
Cuisine Guide
Healthy dining tips
Choose pasta that doesn’t
hold much sauce, like
angel hair.
Choose breadsticks over
garlic bread.
Ask your server to hold the
Parmesan cheese.
Best choices
Starters
8
Foccacia
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Best choices
Japanese restaurants
Japanese restaurants can be one of your healthiest
destinations, since Japanese food is naturally low-fat.
Apart from fatty foods such as eel, fried foods such as
tempura, and salad dressing, you have the run of
the menu.
Main
dishes
Good choices
Poor choices
Miso soup, with tofu
and scallions
Osuimono (clear soup
with clam)
Starters
Sushi (fish and vegetable)
Negimaki (broiled)
Sashimi (raw fish)
Shabu-shabu (sliced
beef, vegetables, and
noodles)
Sukiyaki
Teriyaki (chicken, fish,
and beef)
Eel
Katsu
Tonkatsu (fried pork)
Torikatsu (fried
chicken)
Yaki-udon
Sides
126
Styles
Nimono
Yaki (broiled)
Yakimono (grilled)
Yakitori (skewers or
chicken)
Agemono
Anything fried or
battered
Anything marinated in
soy or teriyaki sauce
Tempura
Cuisine Guide
Healthy dining tips
Ask to have your salad
dressing on the side.
If you have sushi, avoid
fatty fish like fish roe, eel,
salmon, and mackerel.
Enjoy the wide range of
unusual, low-fat vegetable
appetizers, such as seaweed salad and edamame
(steamed fresh soybeans).
Brown rice (steamed) Hijiki (cooked seaFish roe
weed)
Mushimono (steamed)
vegetables
Oshitashi (boiled
spinach)
Tofu
Soba (buckwheat
noodles)
Sunomono (cucumber
salad with crab or
shrimp)
Udon (wheat noodles)
8
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Mexican restaurants
Most of the calories and fat in Mexican food come
from fried foods like tortilla chips, taco shells, and
refried beans, and from dairy products like cheese and
sour cream. Choose appetizers like gazpacho or tortilla
soup, and main dishes like fajitas, which feature soft
tortillas and grilled meats.
Best choices
Good choices
Poor choices
Starters
Gazpacho soup
Black bean soup
Avocado
Guacamole (avocado
dip)
Nachos
Quesadilla
Tortilla chips
Main
dishes
Fajitas (chicken or
vegetable)
Grilled fish
Grilled chicken
Arroz con pollo (chicken breast with rice)
Beef soft taco
Burrito (without
cheese)
Camarones de hacha
(shrimp)
Chicken soft taco
Enchiladas
Tamales
Chile relleno
Chimichanga
Corn taco shells, fried
Huevos
Tortillas, fried
Tostadas
Beans, fresh
Borracho beans and
rice
Chile con carne
(without cheese)
Ensalada de nopas
(cactus salad)
Queso fundido
Taco salad
Sides
Saffron rice
128
Sweets
Salsa
Salsa verde
Enchilada sauce
Jalapeno peppers
Menudo
Picante sauce
Pico de gallo and
cilantro
Tortillas (not fried)
Cheese
Chili con queso
Chorizo
Flauta
Queso (cheese)
Refried beans
Sour cream
Buñuelos
Sopaipillas
Cuisine Guide
Healthy dining tips
Count out the chips you’ll
eat, so you can have a few
but control the quantity.
Use lots of fresh salsa
on your entrée in place of
sour cream or guacamole.
Ask for soft tortillas
in place of fried tortillas.
Sauces,
styles,
and
condiments
8
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Restaurant desserts
Restaurants go out of their way to create enticing
desserts, but there are ways to take control of the
situation. One way is to opt for low-fat choices like
sorbet, low-fat frozen yogurt, or fresh fruit. Another
approach is to divide and conquer: Split a dessert
with several of your companions, or “steal” a bite
or two of theirs, if they’ll let you. Or simply wait
until you get home and prepare a healthy treat.
130
Best choices
Good choices
Coffee, flavored
Cappuccino, skim
Frozen yogurt
Fruit cup
Fruit salad
Angel food cake
Anything á la mode
Biscotti (without nuts Brownies
or chocolate)
Cakes
Fruit-filled pie (skip
Cheesecake
the crust)
Chocolate
Gelatin
Cookies
Meringue cookies
Custard
Sherbet (made with
Gelato
dairy)
Ice cream
Sorbet (fruit juice
Malt
and sugar)
Pie
Pudding
Sundae
Tiramisu
Torte (including
flourless)
Whipped cream
Poor choices
Cuisine Guide
Healthy dining tips
Fresh fruit can be a great
choice in restaurants,
because chefs often have
access to rare or out-ofseason fruit.
A cappuccino made with
fat-free milk can top off
a meal just as well as a
dessert.
Lemon meringue pie, at
about 6 grams of fat per
slice, is a splurge—but a
safer one.
Sweets
8
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McDonald’s
Pizza Hut
Grilled foods and salads with low-fat dressing
are some of the good choices at McDonald’s.
Top it off with iced tea or low-fat milk. To calculate
the nutritional details of any meal at McDonald’s,
visit mcdonalds.com. Click on Food & Nutrition and
A medium slice of pizza can fit into a day’s targets.
Order thin-crust pizza, rather than Chicago-style
or stuffed. Use a napkin to dab off the extra oil
from your pizza slice. Salad with low-fat dressing
is always a good option. Order it without cheese,
or take some cheese off. Visit the interactive
calculator to find out more about your meal at
Pizza Hut. Visit pizzahut.com. Click on Nutrition
and Nutrition Calculator.
Bag a McMeal.
Food item
English muffin with strawberry preserves
Apple Dippers with low-fat caramel dip
Fruit and yogurt parfait
Premium grilled chicken classic sandwich
Plain hamburger
Grilled chicken Caesar salad
Bacon ranch salad with grilled chicken
Low-fat balsamic vinaigrette
Vanilla reduced-fat ice cream cone
Calories
Fat (g)
205
100
160
420
260
220
260
40
150
4.5
0.5
2
9
9
6
9
3
3.5
Food item
Hand-tossed style, cheese pizza, slice
Hand-tossed style, veggie lover’s, slice
Hand-tossed style, chicken supreme, slice
Fit’n Delicious style, chicken, red onion,
green pepper
Calories
Fat (g)
240
220
230
170
8
6
6
4.5
Cuisine Guide
8
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Subway
Taco Bell
Sandwiches and salads with no cheese and low-fat
dressings are good choices. Don’t add mayonnaise.
Instead, try vinegar and a little bit of oil or mustard.
If you crave a salty snack, choose baked chips or
pretzels. To learn nutrition details for every item
offered by Subway, visit subway.com and click on
Soft tortilla dishes, especially with chicken, are
good choices here. Order your meal without
cheese or sour cream. You’ll cut back on both
calories and fat. Substitute a soft taco for a fried
shell. Information about any combination of
Taco Bell products can be found at tacobell.com.
Just click on Nutrition Guide and then Nutrition
Menu/Nutrition.
Calculator.
Food item
6” turkey breast sandwich
6” ham and turkey breast sandwich
Chicken and baby spinach salad
6” veggie delite sandwich
Veggie delite salad
Calories
Fat (g)
280
290
140
230
60
4.5
5
3
3
1
Food item
Spicy chicken soft taco
Beef soft taco
Bean burrito, fresco style
Fiesta chicken burrito, fresco style
Cinnamon twists
Calories
Fat (g)
180
190
350
340
160
7
8
8
8
5
Cuisine Guide
8
134
135
alli® Program
Notes
Wendy’s
Grilled foods, salads with low-fat dressing, and
baked potatoes without butter or cheese can be
healthy choices. Skip mayonnaise on sandwiches—
opt for ketchup or mustard instead. To learn more
about the Wendy’s menu, visit wendys.com and
use the food calculator. Click on Food and Start
Building A Meal.
Food Item
Ultimate chicken grilled sandwich
Jr. hamburger, plain
Caesar chicken salad
Mandarin chicken salad
Baked potato, plain
Chili, small
Strawberry-flavored yogurt, low-fat
136
Calories
Fat (g)
360
280
180
170
270
220
140
7
9
5
2
0
6
1.5
Notes
Notes
Notes
Notes
Notes