1600 Calorie Eating Well Plan

Breakfast

• 1 Cup Skim Milk
• 1 Banana, small
• 1 1/2 Cups Bran Flakes Cereal

Morning Snack

• 1 Whole-Grain Rice Cake
• 1 1/2 Ounces Low Fat Cheddar Cheese

Lunch

• Chopped Greek Salad with Chicken
• 1 Whole-Wheat Bread
• 1 Cup Strawberries

Afternoon Snack

• 1 Ounce Almonds, salted

Dinner

• Mixed Lettuce Salad with Cucumber Herb Vinaigrette
• Grilled Tuna with Olive Relish
• 1 Whole-Wheat Roll
• 1/2 Cup Cooked Couscous
• 1 Peach, medium

Breakfast

• 1 Whole Grain Oat Bran Bagel
• 1 Cup Skim Milk
• 1/2 Cup Blueberries
• 1 Tablespoon Creamy Peanut Butter, unsalted

Morning Snack

• 1 Apple, small

Lunch

• 1 Cup Tossed Salad Mix
• 1 Tablespoon Vinegar & Oil Salad Dressing
• Green Eggs & Ham Frittata
• 1/2 Cup Cooked Brown Rice
• 1/2 Cup Fresh Pineapple

Afternoon Snack

• 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

• 3/4 Cup Steamed Carrots
• 1 Cup Skim Milk
• Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard
• Spiced Corn & Rice Pilaf
• 1 Nectarine, medium

Breakfast

• 1 Cup Skim Milk
• 1 Kiwi
• 1 Cup Whole Grain Flakes Cereal

Morning Snack

• 1/2 Ounce Walnuts
• 1 Ounce Dried Fruit

Lunch

• 1 Cup Tossed Salad Mix
• 1 Tablespoon Low Calorie Caesar Salad Dressing
• Fragrant Fish Soup
• 1 Whole-Wheat Roll
• 1 Cup Honeydew Melon

Afternoon Snack

• 1 Cup Blackberries
• 1 Cup Skim Milk

Dinner

• 2/3 Cup Cooked Brown Rice
• Wok-Seared Chicken Tenders with Asparagus & Pistachios
• Oven-Fried Zucchini Sticks
• 1/2 Cup Mango

Breakfast

• 1 Scrambled Eggs
• 2 Slices Oatmeal Bread
• 1 Cup Grapefruit
• 1 Cup Skim Milk

Morning Snack

• 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
• 1/4 Cup Alpen Cereal

Lunch

• 1 Cup Skim Milk
• 1 Cup Tossed Salad Mix
• 1 Tablespoon Vinegar & Oil Salad Dressing
• Sweet Potato-Turkey Hash
• Chocolate Bark with Pistachios & Dried Cherries

Afternoon Snack

• 1 Ounce Whole-Wheat Pretzel

Dinner

• 2/3 Cup Cooked Quinoa
• 3/4 Cup Cooked Carrots, Sliced
• Prosciutto-Wrapped Scallops with Spinach
• 1 Cup Strawberries

Breakfast

• 1 Cup Skim Milk
• 1 Whole-Wheat English Muffin
• 2 Teaspoons Creamy Peanut Butter
• 1 Tablespoon Sugar-Free Jam

Morning Snack

• 1 Orange, medium
• 1 Fruit & Nut Granola Bar

Lunch

• Southwestern Rice & Pinto Bean Salad
• 1 Cup Skim Milk
• 1 Whole-Wheat Pita Bread, small
• 1 Cup Watermelon

Afternoon Snack

• 8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

• Grilled Salmon with Mustard & Herbs
• 2/3 Cup Cooked Brown Rice
• Warm Red Cabbage Salad
• 1 Cup Blueberries

Breakfast

• 1 Cup Skim Milk
• 1 Plum
• Quick

Breakfast

• Taco

Morning Snack

• 3 Apricots

Lunch

• 1 Veggie Burger
• 1 Whole-Wheat Roll
• Grilled Smoky Eggplant Salad
• 1/2 Cup Unsweetened Applesauce

Afternoon Snack

• 4 Ounces Carrot Sticks
• 2 Tablespoons Prepared Hummus

Dinner

• 1 Cup Skim Milk
• 1 Cup Tossed Salad Mix
• 1 Tablespoon Vinegar & Oil Salad Dressing
• Jumbo Prawns & Balsamic-Orange Onions
• 2/3 Cup Cooked Brown Rice
• 1 Cup Papaya