(Most active women who would like to lose weight can do so on 1,500 calories a day. Most active men can eat 1,800 calories and
lose weight. However, everyone has different calorie requirements, so check with a weight-loss specialist for a specific plan for you.)
Average per day:
1,526 calories, 49 gm. fat (28 percent of calories),
83 gm. of protein (21 percent of calories),
200 gm. of carbohydrates (51 percent of calories), 1,864 mg. sodium
Breakfast
1 whole grain English muffin
2 tsp. Smart Balance spread
1 wedge Laughing Cow cheese
1 egg scrambled in 1 tsp. canola oil
Lunch
Tuna Sandwich:
2 slices light whole wheat bread
½ can water-packed tuna
2 tbsp. olive oil mayonnaise
Lettuce and tomato slices
1 large apple
100 calorie pack of Wheat Thins
Snack
2 tbsp. almonds
2 tbsp. dried cherries
Dinner
3 oz. skinless chicken breast, grilled
1 medium red potato with 2 tbsp. plain Greek yogurt
1 cup carrots, steamed
1 tsp. Smart Balance spread
3 cups tossed salad
2 tbsp. light dressing
Snack
3 oz. Greek yogurt with fruit
2/3 cup fresh or frozen berries
Breakfast
1 small banana
1 tbsp. chopped nuts
1½ cups Cheerios
1 cup skim milk
Lunch
Turkey Bagel Sandwich:
1 small whole wheat bagel
1 oz. low-fat cheese
2 oz. low-sodium turkey breast
2 tsp. honey mustard
1 cup baby carrots with 1 tbsp. light ranch dressing
Snack
1 small pear sliced and dipped in 3 oz. fruit or honey Greek yogurt
Dinner
(broil chicken breasts for lunch tomorrow)
5 oz. broiled fish with lemon pepper and 2 tsp. olive oil
1 ear of corn
1 cup broccoli, steamed
2 tsp. Smart Balance spread
Snack
1 Kashi granola bar
1 cup fresh cherries
Breakfast
1 cup oatmeal (1/3 cup uncooked)
with 1 tsp. brown sugar, 1 tbsp. chopped walnuts, 1 tbsp. raisins
1 cup skim milk
Lunch
Chicken ranch sandwich:
2 slices light whole wheat bread
3 oz. grilled chicken
1 oz. low-fat cheese
Lettuce, tomato slices
1 tbsp. light ranch dressing
1 cup grapes
Snack
1¼ cups fresh, cubed fruit
Dinner
2 turkey meatballs (93 percent lean) (2 oz. total)
½ cup marinara sauce
1 cup cooked whole-grain spaghetti (cook extra for lunch tomorrow)
2 tbsp. grated Parmesan cheese
3 cups tossed salad with 1 tbsp. olive oil, 1 tbsp. balsamic vinegar
Snack
6 cups (½ bag) 94 percent fat-free microwave popcorn
Breakfast
1 cup fresh berries
French toast:
2 slices light whole-wheat bread
1 egg
2 tbsp. skim milk
Dash of cinnamon
Dash of vanilla extract
2 tbsp. light syrup
Lunch
Italian pasta salad:
¾ cup cooked whole-grain pasta
1/3 cup chick peas
1 oz. low-fat shredded cheese
1 cup diced raw vegetables
3 tbsp. light Italian dressing
1 single serving Mandarin oranges
Snack
1 medium apple
1 wedge Laughing Cow cheese
½ cup skim milk
Dinner
Kashi frozen chicken fettuccine
1 cup steamed baby carrots with 2 tsp. Smart Balance spread
Snack
6 oz. Greek yogurt with fruit
Breakfast
1 medium apple
1 whole grain English muffin
2 tbsp. peanut butter
1 cup skim milk
Lunch
1 cup lentil or bean soup
3 cups tossed salad 2 tbsp. ranch dressing
1 small whole wheat roll with 1 tsp. Smart Balance spread
Snack
½ cup low-fat cottage cheese
½ cup diced tomato
Ground black pepper
Dinner
4 oz. shrimp sauteed with 2 tsp. olive oil, lemon juice and Old Bay seasoning
¾ cup cooked brown rice
1½ cups steamed California blend vegetables
2 tsp. Smart Balance spread
Snack
1½ cups cubed, mixed fruit
2 tbsp. low-fat granola
2 tbsp. fat-free Cool Whip
Breakfast
1 whole grain English muffin
2 tsp. Smart Balance spread
1 egg scrambled in 1 tsp. canola oil
Lunch
Chicken Sandwich:
2 slices light whole-wheat bread
2 oz. grilled chicken
1 oz. low-fat cheese
2 tsp. honey mustard
Lettuce and tomato slices
1 large apple
1 oz. baked potato chips
Snack
Snack Mix:
2 tbsp. mixed nuts
2 tbsp. raisins
2 tbsp. low-fat granola
Dinner
4 oz. boneless center-cut pork loin
¾ cup cooked whole-grain noodles
1 cup steamed spinach
2 tsp. Smart Balance spread
Snack
½ cup pears, canned in juice, sprinkled with cinnamon
1 wedge Laughing Cow cheese
Breakfast
Bob Evans’ Be Fit Breakfast:
Scrambled egg lites, cranberry multigrain sidecakes, sugar-free syrup and fresh fruit
Lunch
6 oz. fruit Greek yogurt
1 cup fresh or frozen berries
2 tbsp. low-fat granola
1 tbsp. chopped walnuts
Snack
6 cups (½ bag) 94 percent fat-free microwaveable popcorn
Dinner
3 oz. skinless beef tenderloin, grilled
1 medium baked potato with 2 tbsp. plain Greek yogurt
1 tsp. Smart Balance spread
3 cups tossed salad
2 tbsp. light dressing
4 oz. red wine
Snack
½ cup light vanilla ice cream with ½ sliced banana
