Chapter 23: Ten Sample Menus for Different Calorie Levels 319
1,800 Calorie Menu, Day 1
Breakfast
1½ servings Spicy Pumpkin Yogurt (see recipe Chapter 7) with 2 tablespoons
chopped walnuts
1 hard-boiled egg
1 slice whole-wheat bread, toasted
1 teaspoon light margarine spread
1 tablespoon sugar-free fruit preserves
Morning snack
1 medium apple
2 tablespoons natural peanut butter
Lunch
Pita turkey sandwich:
6-inch whole-wheat pita
3 ounces reduced-sodium deli turkey breast
1 slice reduced-fat Swiss cheese
1 teaspoon mustard
2 teaspoon light mayonnaise
2 tomato slices
½ avocado, sliced
Carrots with Homemade Ranch Dip (see recipe Chapter 18)
Afternoon snack
Strawberry Cheesecake smoothie (see recipe Chapter 14)
Dinner
4 ounces roasted pork tenderloin
½ cup baked sweet potato
½ cup steamed broccoli florets
1 teaspoon light margarine spread
Evening snack
½ cup sugar-free, fat-free pudding topped with 3 tablespoons lite whipped
topping
1 medium banana
Nutritional Information: Calories 1,808 (From Fat 603); Fat 67g (Saturated 16g); Cholesterol 342mg;
Sodium 2,060mg; Carbohydrate 206g (Dietary Fiber 38g); Protein 110g; Sugar 80g. (24% protein, 46%
carbohydrate, 33% fat)