Nutrition Plan: Exercise Ideas Menu 1 Breakfast 1 cup oat bran cereal 1 banana 1 cup skim milk Coffee Lunch 1/2 celery 1/2 cup carrots 1/2 cup baked beans 6 slices rye Melba toast 1 apple Diet coke
Afternoon snack Chamomile tea 1 cup pretzels Dinner 2 cup romaine lettuce 2 Tbsp. fat free Italian dressing 4 oz whitefish, broiled 1 baked potato 1 whole wheat roll 2 Tbsp. extra light margarine Water Evening snack 5 oz low-fat strawberry frozen yogurt 2 Tbsp. grapenuts
Menu 2 Breakfast 1 cup oatmeal 1 apple 1 cup skim milk Coffee 1 Tbsp. smooth peanut butter Lunch 1 cup cubed cantaloupe 1 1/2 cup healthy choice lentil soup 2 slices whole wheat bread 1 1/2 Tbsp. extra light margarine Diet cherry coke You should include an afternoon snack into your eating plan, because it's critical that you don't allow your
self to get hungry throught the day. You should then do some afternoon stretchers and exercises (this could be just going for a walk). Afternoon snack 1 banana Dinner 1 chicken fajita 1/4 cup chopped lettuce 1/4 cup tomato 2 Tbsp. grated Parmesan cheese 1 slice white cake without frosting 1/2 cup strawberries Evening snack 1 oz dried walnuts 1 cup skim milk
Menu 3 Breakfast 1 c. oatmeal 6 almonds, slivered 2 T. raisins 1 c. skim milk Lunch English muffin pizza: 1 whole wheat English muffin, halved 1/2 c. tomato sauce 1/2 c. shredded mozzarella cheese 2 oz. Chopped chicken breast in 1 T olive oil 1/2 c. finely chopped broccoli 1 medium apple, sliced
Dinner 4 oz. Salmon 1 medium sweet potato 1 T. non-hydrogenated margarine 1 c. cauliflower Evening snack 1 slice wheat toast 1 T. creamy peanut butter ½ c. skim milk
Menu 4
Breakfast 2 whole grain waffles 1 banana 1/2 c. lite vanilla yogurt Lunch 2 c. 9 bean soup 1 small hard roll 1 T. non-hydrogenated margarine 1 c. cantaloup
Afternoon Snack 1/2 c. wheat chex cereal 2 T. craisins, dried cranberries 1/2 c. pretzel twists Dinner 1 1/2 cooked whole-wheat pasta 3 oz. Shrimp 1 garlic clove sautĂŠed in 1 T. olive oil 1 c. canned tomatoes added to shrimp 2 T. grated parmesan cheese 2 c. baby spinach 2 T. lite Italian dressing 1 sugar-free fudgesicle
Menu 5 Breakfast 1 c. low-fat vanilla yogurt 1/2 c. low-fat granola 8 oz. Orange juice Lunch 1 baked potato 1 c. steamed broccoli 3 oz. Low-fat cheese, melted 1/2 c. salsa 1 peach
Afternoon Snack 1/2 c. lowfat cottage cheese 1/2 c. pineapple, in juice Dinner 2 Vegetarian tacos 1 c. romaine lettuce 2 slices tomatoes 2 T. lite dressing
Evening Snack 2 HCF chocolate chip cookies 1 c. skim milk
Menu 6 Breakfast Jim's Instant Breakfast 1 c. cantaloupe Morning Snack 1 c. lowfat vanilla yogurt 1 oz. walnuts (15 halves) Lunch 1 whole-wheat pita 3 oz. lean turkey breast 1/4 avocado 2 tomato slices 1/4 c. cucumbers 1 t. mayonnaise 3/4 c. baby carrots 1 c. strawberries
Afternoon Snack 1 small apple 1 T. creamy peanut butter Dinner 3 oz. Grilled tuna spinach salad: 3 c. baby spinach 1/4 c. chopped broccoli 1/4 c. artichoke hearts 2 T. parmesan cheese 2 T. olive oil 1 T. red wine vinegar
Menu 7 Breakfast HCF Spanish Omelet 1 c. watermelon Morning Snack 1 c. skim milk 8 reduced fat vanilla wafers Lunch 1 6" tortilla
1/2 c. canned black beans 1/4 c. chopped tomatoes 1 oz. shredded mozzarella cheese 2 T. reduced fat sour cream 1 c. mango
Afternoon Snack 1/2 oz., 12 almonds 10 dried apricot halves Dinner HCF Down Home Chili 1 whole-wheat roll 1/2 T. non-hydrogenated margarine 1/2 c. raw baby carrots You can find out more about nutrition at about.com