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Day 7
Breakfast
2 whole grain waffles
3 Tbsp maple syrup
1/2 c fresh or frozen (thawed) berries
1 dollop (about 1/4 c) low-fat plain or vanilla yogurt
Lunch
Barley, Butternut, and Black Bean Salad
Tossed greens with 2 Tbsp olive oil vinaigrette or low-fat salad dressing
Afternoon Snack
1 oz each reduced-fat Havarti and Cheddar cheeses
1 serving Candied Spiced Nuts
Dinner
1 (6-oz) bone-in pork chop or other white meat.
1/3 c applesauce or chutney
1 sm baked sweet potato
1/2 c braised red cabbage
Dessert or Evening Snack
1/2 c rice pudding
Calories: 1,670 Protein: 76 g Carbohydrates: 219 g Fat: 61 g Saturated fat: 13 g
Cholesterol: 166 mg Fiber: 25 g Sodium: 1,479 mg
Slim Tips To slash 500 calories:
omit maple syrup
cut one snack
all meat, dairy and other can be substituted with a tofu or meatless substitute...
Breakfast
2 whole grain waffles
3 Tbsp maple syrup
1/2 c fresh or frozen (thawed) berries
1 dollop (about 1/4 c) low-fat plain or vanilla yogurt
Lunch
Barley, Butternut, and Black Bean Salad
Tossed greens with 2 Tbsp olive oil vinaigrette or low-fat salad dressing
Afternoon Snack
1 oz each reduced-fat Havarti and Cheddar cheeses
1 serving Candied Spiced Nuts
Dinner
1 (6-oz) bone-in pork chop or other white meat.
1/3 c applesauce or chutney
1 sm baked sweet potato
1/2 c braised red cabbage
Dessert or Evening Snack
1/2 c rice pudding
Calories: 1,670 Protein: 76 g Carbohydrates: 219 g Fat: 61 g Saturated fat: 13 g
Cholesterol: 166 mg Fiber: 25 g Sodium: 1,479 mg
Slim Tips To slash 500 calories:
omit maple syrup
cut one snack
all meat, dairy and other can be substituted with a tofu or meatless substitute...
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