1600 Diet Plans1600 DIET PLANS BREAKFAST: * 1 cup fat-free milk * 2 whole grain toaster waffles, topped with o 1 cup berries or chopped fruit o 2 tsp butter or trans-free margarine o 2 tsp maple syrup MORNING SNACK: * 2 tsp peanut butter * 2 Graham crackers * Maple Milk o 1 cup fat-free milk o 1 teaspoon maple syrup LUNCH: * 1 cup sliced red peppers * Veggie cheeseburger SNACK: * 1 protein bar (20g protein) DINNER: * 1 cup steamed broccoli, with a spritz of lemon juice * Slice of pie of your choice(don't over do it:) * Fish with Olives and/or Capers BREAKFAST * Cereal: o 150 cal. high-fiber o 1 cup fat-free milk o 1 small sliced banana SNACK: * 2 tbsp almonds * 8oz / 226g low-fat fruit yogurt with no more than 210 calories * 2 tsp peanut butter LUNCH: * 1 orange * 1/2 cup low-fat cottage cheese * 1 cup sliced red peppers * Turkey and Cheese Sandwich: o 2 slices whole wheat bread o 2 slices turkey breast o 2 slices reduced-fat cheese o 2 tomato slices o 1 leaf of lettuce o 1 tsp low-fat mayo o 1 tsp (mustard) DINNER: * 1 cup brown rice * Shrimp and Vegetable Mix BREAKFAST: * 1/2 cup oatmeal, prepared with 1% milk, low fat * 1/2 cup milk 1%, low fat * 1 medium muffin * 1 Tbsp cream cheese, light, 18% fat * 3/4 cup orange juice * 1 cup coffee * 1 oz milk 1%, low fat LUNCH: * 2 oz baked chicken, without skin * 1 tsp vegetable oil * Salad: o 1/2 cup lettuce o 1/2 cup tomato o 1/2 cup cucumber * 2 tsp oil and vinegar dressing * 1/3 cup white rice, with margarine * 1 small biscuit, prepared with extra virgin olive oil * 1/2 tsp margarine * 1 cup water or bottled water DINNER: * 3 oz lean roast beef * 1/4 cup onion * 1 T beef gravy, water-based * 1/2 cup turnip greens, seasoned with 1/2 tsp margarine * 1 small sweet potato * 1/2 tsp margarine * 1 tsp ground cinnamon * 1 tsp brown sugar * medium slice cornbread * medium melon(1/4) * 1 cup iced tea, sweetened SNACK: * 4 crackers, unsalted * 1 oz Mozzarella cheese, part-skim, low-sodium TOTAL CALORIES = ABOUT 1600 From 1600 DIET to FREE DIET PLANS
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