or for one person, frozen Healthy Choice Herb
Baked Fish (340 calories) or Chicken Francesca fro-
zen meal (330 calories)a 100-calorie fruit.
The day 4 dinner is:one 9-oz (250-g) package of frozen Tyson Chicken
Breast Strips with Rib Meat (90 calories per serving)
and the frozen sauce from one Green Giant Create a
Meal! Sweet & Sour Stir Fry (130 calories per serv-
ing), stir-fried with rice, and the frozen vegetables
and pineapple, for three one-quarter-cup servings,
with three-quarters cup of cooked rice per serving;
for 1 person, frozen Healthy Choice Sweet and Sour
Chicken (360 calories)
two breadsticks
one 50-calorie fruit.
The day 5 dinner consists of:five Mrs. T’s Pierogies Potato and Cheddar Pasta
Pockets (300 calories), with one-third cup of salsa
and two tablespoons of fat-free sour cream, or three
Golden Potato Blintzes (270 calories)
one cup of cooked frozen green beans
one 50-calorie fruit.
The day 6 dinner is:one whole-wheat mini pita pocket stuffed with one
frozen Boca Burger—Chef Max’s Favorite (110 calo-
ries), lettuce, tomato, onion, and one tablespoon of
ketchup, or 1 frozen low-fat Gardenburger, hambur-
ger style (110 calories), or one frozen Morningstar
Farms Garden Veggie Pattie (150 calories)
4 oz (110 g) of baked frozen French fries (20–23 fries)
one 100-calorie fruit.
The day 7 dinner is:one 6-oz (170-g) individually frozen fish fillet, not
breaded or flavored, sprinkled with one tablespoon
of grated Parmesan cheese, two teaspoons of dried
bread crumbs, paprika, salt, pepper, and two tea-
spoons of olive oil, and baked at 500F (260C) for
about seven minutes
two cups of frozen Ore-Ida country-style hash
browns, cooked by the fat-free method (128 calories)
one cup of cooked sliced zucchini.
SNACKS.Snacks can be eaten at any time of day.
The day 1 snacks are:
one Dole Fruit Juice Bar (45 calories) or one 50-calorie
fruit
four reduced-fat Triscuits (65 calories) with 1 oz (28 g)
of light Jarlsberg or reduced-fat cheddar cheese
one dill pickle.
The day 2 snacks are:
one Starbucks Ice Cream Mocca Frappuccino
blended coffee bar (120 calories) or a Quaker Chewy
granola bar (about 110 calories)
one 50-calorie fruit.
eight raw baby carrots.
The day 3 snacks include:
one cup of fat-free Dannon yogurt (110 calories)
one Dole fruit juice bar or one 50-calorie fruit
15 raw baby carrots.
The day 4 snacks are:
one Dole Fruit Juice Bar or one 50-calorie fruit
one-half of a 3-oz (85-g) frozen Lender’s Big’n Crusty
toasted bagel with one teaspoon of jam or preserves
one dill pickle.
The day 5 snacks include:
four reduced-fat Triscuits (65 calories) with 1 oz (28 g)
of light Jarlsberg or reduced-fat cheddar cheese
one frozen Haagen-Dazs sorbet bar (80 calories) or
Betty Crocker Healthy Temptations ice-cream sand-
wich (80 calories)
one dill pickle.
The day 6 snacks are the same as for day 2. The day
7 snacks are:
one-half of a 3-oz (85-g) frozen Lender’s Big’n Crusty
toasted bagel with one teaspoon of jam or preserves
one frozen Haagen-Dazs sorbet bar or Betty Crocker
Healthy Temptations ice-cream sandwich
one dill pickle.
FRUITS.The 50-calorie fruit choices are:
one-half cup of unsweetened applesauce
three apricots
one cup of blackberries
one-quarter of a medium cantaloupe or one-half cup
of cubes
one-half of a medium grapefruit
one cup of honeydew melon cubes
one medium nectarine
one large peach or two-thirds cup of frozen, unsweet-
ened peaches
one-half cup of juice-packed canned peaches, pears,
or fruit cocktail
two one-half-inch-thick slices of fresh pineapple or
three-quarters cup of cubes
one large plum
two tablespoons of raisinsFrozen-food diet