318 Part IV: The Part of Tens
1,600 Calorie Menu, Day 2
Breakfast
Cinnamon, Pear, and Walnut Oatmeal (see recipe Chapter 7)
½ slice whole-wheat bread, toasted
1 teaspoon light margarine spread
Morning snack
¾ cup nonfat Greek yogurt
½ cup blueberries
Lunch
2 servings Tuna Melt (see recipe Chapter 8)
½ cup green pepper slices
½ cup grapes
Afternoon snack
1 serving The Best Hummus (see recipe Chapter 15)
½ cup zucchini slices
Dinner
1 serving Home-Style Meatloaf with Tomato Gravy (see recipe Chapter 10)
1 small baked potato
2 tablespoons fat-free sour cream
½ cup green beans
Evening snack
1 cup sliced strawberries
2 graham cracker squares
Nutritional Information: Calories 1,600 (From Fat 383); Fat 43g (Saturated 10g); Cholesterol 148mg;
Sodium 1,845mg; Carbohydrate 199g (Dietary Fiber 30g); Protein 102g; Sugar 80g. (26% protein, 50%
carbohydrate, 24% fat)
1,800 Calorie Menus
You’ll look forward to waking up when you know Cinnamon, Pear, and Walnut
Oatmeal is on the menu. The fiber in the oatmeal will satisfy you and keep
you going all morning.
