1800 CALORIE MENU‐ D A I L Y T O T A L S 10 oz. lean protein 6 carbohydrate servings 3 fruits Vegetables – unlimited 3 fats SAMPLEBREAKFASTMENUS
BREAKFASTTOTALS=1OZ.PROTEIN–2CARBOHYDRATES–1FRUIT–VEGETABLES–1FAT,400CALORIES
1 1 egg or 3 egg whites (1 protein) 2 pieces whole grain toast (2 carbohydrates) 1 cup mixed berries (1 fruit) Vegetables: peppers, mushrooms, onions, spinach, tomato, etc. 1 tsp. margarine (1 fat) 2 1 Tbsp. natural peanut butter, soy‐nut butter, or almond butter (1 protein) 2 slices whole grain toast (2 carbohydrates) ½ banana (1 fruit) 3 6 oz. non‐fat Greek yogurt, less than 120 calories (1 protein) APPLE CINNAMON OATMEAL ‐ ⅔ cup dried oatmeal plus 1⅓ cups water (2 carbohydrates) 1apple (1 fruit) No calorie sweetener/cinnamon SAMPLELUNCHMENUS
LUNCHTOTALS=3OZ.LEANPROTEIN–2CARBOHYDRATES–1FRUIT–VEGETABLES–1FAT,500CALORIES
1 3 oz. turkey (3 oz. protein) 2 slices whole grain bread (2 carbohydrates) 1 apple (1 fruit) Lettuce, tomato, mustard Garden salad with 2 Tbsp. lite dressing (1 fat) 2 3 soft tacos with grilled chicken, fish, or steak (3 oz. protein) 3 single corn tortillas (2 carbohydrates) Salsa 1 cup melon or ½ cup pineapple (1 fruit) 3 6” Subway sandwich, double the vegetables (3 oz. protein, 2 carbohydrates) 15 grapes (1 fruit) Garden salad with 2 Tbsp. lite dressing (1 fat) SAMPLESNACKS
SNACKTOTALS=1PROTEIN–1CARBOHYDRATE–VEGETABLES,200calories
12 almonds, 6 high‐fiber crackers 6 oz. non‐fat Greek yogurt, less than 120 calories, 1 low fat granola bar 1 oz. low‐fat cheese, 1 mini bag of lite popcorn SAMPLEDINNERMENUS
DINNERTOTALS=5OZ.LEANPROTEIN–2CARBOHYDRATES–1FRUIT–VEGETABLES–1FAT,650‐700
CALORIES
1 5 oz. CHICKEN PICCATA (5 oz. protein) 1cup HERBED BARLEY (2 carbohydrates) 1 cup ROASTED CARROTS WITH HONEY AND CUMIN Garden salad with 2 Tbsp. lite dressing (1 fat) 1 cup melon (1 fruit) 2 5. oz. SPINACH STUFFED MEATLOAF (5 oz. protein) 1 cup garlic toasted potatoes (2 carbohydrates) 1 cup roasted green beans with pine nuts Salad with 2 Tbsp. lite dressing (1 fat) 1 cup mixed berries (1 fruit) 3 3 QUINOA CHILI RELLANOS (2 carbohydrates and 4 oz. protein) Caesar salad with 2 Tbsp. lite Caesar dressing and 2 Tbsp. Parmesan cheese (1 fat, 1 oz. protein) 1 cup pineapple (1 fruit)