Meal Plan 1 (1100 CALORIES)

Breakfast
1/2 Banana (50)
1 cup of bran cereal with 8oz 2% (trim) milk (250)
1 black tea or coffee (0)
1 glass of water (0)

Lunch
2 slices wheat bread (140)
Sliced lettuce and tomato (5)
.5oz. of lite mayonnaise (45)
2 slices of roast beef (80)
1 cup of mixed fruit (74)
12 ounces of diet soft drink (0)

Snack
1 medium-sized peach (42)

Dinner
1 small tossed salad (with 2 Tbsp. of lite dressing) (61)
1 cups of cooked pasta (182)
1/2 cup tomato sauce (64)
1 Tbsp grated cheese (22)
12 ounces of water (0)

Snack
11 Almonds (84)

Meal Plan 2 (1107 CALORIES)

Breakfast
2 whole wheat low fat waffles (140)
1 pat butter (36)
2 tbsp of maple syrup (100)
1 cup of mixed fruit (74)
1 glass of water (0)

Lunch
1 large tossed salad with 2 Tbsp lite dressing (100)
3 ounces sliced chicken breast (142)
1 serving (15 crackers) of low-fat wheat thin crackers (130)
12 ounces of water (0)

Snack
1 medium-sized peach (42)

Dinner
1 small tossed salad (with 2 tbsps of dressing) (61)
3 ounces of grilled skinless chicken breast (142)
1 cup of green beans (44)
1 pat butter (36)
12 ounces of water (0)

Snack
2 graham crackers (60)

Meal Plan 1 (1221 CALORIES)

Breakfast
1 Cup Orange Juice (55)
1/2 Cup Oatmeal (154)
1 Cup Low-Fat Yogurt (154)
Black Coffee or Herbal Tea (0)
Snack

Smoothie (170)
(1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).

Lunch
2 Slices Whole Wheat Bread (200)
1/2 Cup Tuna (in water only) (90)
Salad (1 small tomato,1/2 cucumber, 1 cup lettuce) with 1 teaspoon lite mayonnaise
+ 1/2 tbsp olive oil. (116)

Dinner
3.5 oz. (~100g) chicken breast (skinless boneless) � cook in griller. (119)
1 Cup Broccoli (55)
1/2 Cup cooked Brown Rice (108)

Meal Plan 2 (1206 CALORIES)

Breakfast
1 Slice Whole Wheat Toast with 1 tsp Butter (125)
1/2 Cup Canned Fruit Cocktail (Fruit Salad) � in natural juice only (54)
8 oz. (1 cup) Trim (1%) Milk (100)

Snack
1 Medium-Sized Banana (105)

Lunch
8 Whole Wheat Ritz Crackers with 1/2 cup Low-Fat (1%) Cottage Cheese. (194)
Handful Mixed Nuts (.6 oz.)(Almonds, Walnuts, Brazil nuts) (100)
1 Medium Apple (96)

Dinner
Small Baked Potato (128)
3 oz. (~85g) Sirloin Steak (156)
1/2 Cup Mushrooms (10)
1/4 Cup Onions (17)
1 Teaspoon olive or canola oil (cooking) (30)
1 Cup Mixed Vegetables (90)