Your Food Plan
Who says fewer calories equals bland? Here are some sample ways to get 1400 delicious calories a day (adjust for your particular calorie needs). They avoid white flour, refined sugar, high-fructose corn syrup, MSG, and trans fats and you should, too.
Breakfast (400 calories) 1 cup All-Bran cereal with ½ cup sugar-free skim milk and two scrambled eggs
Lunch (400 calories) 4-ounce grilled ahi tuna over a bed of sautéed spinach and 1/3 cup wild rice
Snack (200 calories) 1 apple and 10 raw cashews
Dinner (400 calories) Chicken breast with wild rice and fig pilaf (see next page for recipe) and a large green salad with 1 tablespoon of low-calorie dressing.
Breakfast Crustless quiche with one sliced tomato
Lunch Chicken-and-black-bean burrito
Snack 10 raw cashews and 1 apple
Dinner Pork chops, spaghetti squash
Breakfast 1 cup low-fat cottage cheese with cinnamon and stevia on 1 piece whole-grain toast (Ezekiel bread is preferable)
Lunch Arugula salad with 12 shrimp and grapes
Snack 1 piece of Ezekiel toast (or whole-grain bread) with 1 tablespoon peanut butter
Dinner 6 ounces salmon with vegetable couscous