one 50-calorie fruit
one cup of fat-free milk.
The day 3 lunch is:
a chicken sandwich made with three one-quarter-inch-
thick slices of leftover chicken breast from the day 1
dinner or 10 deli-thin slices of chicken breast, lettuce,
sliced tomato, and one tablespoon of light mayonnaise
or honey mustard, on two slices of whole-wheat bread
one 50-calorie fruit
one cup of fat-free milk.
The day 4 lunch consists of:
one frozen Lean Pockets Chicken Parmesan, Turkey,
or Ham with Cheddar stuffed sandwich (280 calories)
or one Ken & Robert’s Truly Amazing Veggie Pocket,
Oriental or Broccoli & Cheddar (250 calories)
two cups of salad as for day 1
one 50-calorie fruit
one cup of fat-free milk.
The day 5 lunch is:
a tuna and bean salad made from three cups of ready-
to-eat, loosely packed salad greens, 1 oz (28 g) ofcrumbled reduced-fat feta cheese, one-third cup of
canned drained red kidney beans, 2 oz (56 g) of water-
packed canned tuna, drained and flaked, and 2 table-
spoons of fat-free Italian dressing or flavored vinegar
three breadsticks
a 100-calorie fruit.
The day 6 lunch is:
one frozen Stouffer’s Lean Cuisine Swedish Meat-
balls with Pasta or Three Bean Chili with Rice (250–
280 calories) or one frozen Lean Pockets stuffed
sandwich (250 calories) or one Healthy Choice
Chicken Enchilada Suiza frozen entree (270 calories)
one small sliced tomato with two teaspoons of fla-
vored vinegar
one cup of fat-free milk.
The day 7 lunch consists of:
one whole-wheat mini pita stuffed with one frozen
Tyson or Banquet fat-free chicken-breast pattie (80–
100 calories), diced tomatoes, 1 oz (28 g) of crumbled
reduced-fat feta cheese, and a splash of red-wine vinegar
a 100-calorie fruit
one cup of fat-free milk.
DINNERS.Several of the dinner selections make
three–four servings and the serving sizes can be increased
for other family members. The day 1 dinner is:
one-half of a fully cooked rotisserie chicken breast
without the skin, about 4.5 oz (130 g)
two-thirds of a cup of Ore-Ida mashed potatoes
cooked with one-third cup of low-fat milk
one-third cup of heated fat-free chicken gravy from a jar
one cup of steamed chopped frozen broccoli
one 50-calorie fruit.
The day 2 dinner consists of:
frozen Master Choice Four Cheeses Gourmet pizza
or Tombstone Oven Rising Crust Three Cheese
pizza, topped with a single layer of two cups of frozen
chopped broccoli or spinach; makes four–six serv-
ings of 320 calories each; for one person, one-half
cup of Stouffer’s Lean Cuisine Cheese French Bread
Pizza and one-half cup of vegetables
two cups of the day 1 lunch salad
one 50-calorie fruit.
The day 3 dinner is:
shrimp and couscous: one-half cup of frozen peas
and carrots and 3 oz. (85 g) of peeled, raw, frozen
shrimp (about eight medium shrimp) and one-half
cup of chicken broth, heated to boiling, and one-
third cup of couscous and some hot pepper sauce;KEY TERMS
Bariatrics—A medical specialty that deals with
weight management and the treatment of obesity.
Complex carbohydrates—Starches; polysacchar-
ides that are made up of hundreds or thousands of
monosaccharides or single sugar units; found in
foods such as rice and pasta.
Couscous—A North African food consisting of
steamed semolina—milled durum wheat—that is
also used to make pasta.
Diuretic—A substance that increases the excretion
of urine.
Lactose—Milk sugar; a disaccharide in milk that
consists of one glucose molecule and one galactose
molecule.
Monosodium glutamate—MSG; sodium gluta-
mate; a salt derived from glutamic acid that is
used to enhance the flavor of foods.
Pita—Pitta; pita bread; a round, double-layered or
pocket flatbread made from wheat and yeast.
Simple carbohydrates—Simple sugars; monosac-
charides, such as fructose found in fruit, and dis-
accharides made up of two sugar units, such as
lactose and sucrose or table sugar.Frozen-food diet