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Day 2
Breakfast
1 c whole grain cereal (hot or cold)
1 c 1 percent milk
1/2 banana
1/4 c dried fruit, such as raisins
Lunch
1 tuna salad sandwich on whole wheat bread
1 c Soup for All Seasons
Afternoon Snack
Mini quesadilla with salsa: corn or whole wheat tortilla (8" diameter) filled with reduced-fat Cheddar (1/3 c shredded) and black
beans (1/3 c), folded in half, and heated in a nonstick skillet
Dinner
Caesar salad topped with 3 oz grilled or sautéed chicken breast strips or shrimp with 2 Tbsp Caesar dressing
Dessert or Evening Snack
1/2 c low-fat frozen yogurt topped with 1/3 cup low-fat granola and blueberries
Calories: 1,706 Protein: 93 g Carbohydrates: 225 g Fat: 54 g Saturated fat: 12 g Cholesterol: 132 mg Fiber: 34 g Sodium: 2,250
mg
Slim Tips To slash 500 calories:
reduce lunch quesadilla from a whole to a half
cut one snack
All Meat or Fish can be replaced with Tofu substitutes..
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