Chapter 23: Ten Sample Menus for Different Calorie Levels 311
1,000 Calorie Menu, Day 1
Breakfast
Spicy Pumpkin Yogurt (see recipe Chapter 7)
1 slice whole-wheat bread, toasted
1 tablespoon natural peanut butter
Morning snack
1 small apple
1 piece reduced-fat string cheese
Lunch
½ turkey sandwich:
1 slice whole-wheat bread, toasted
3 ounces reduced-sodium deli turkey breast
1 teaspoon light mayonnaise
1 teaspoon mustard
1 tomato slice
Carrots with Homemade Ranch Dip (see recipe Chapter 18)
Afternoon snack
½ cup 1% cottage cheese
½ cup fresh or frozen mango chunks
Dinner
3 ounces roasted pork tenderloin
¼ cup baked sweet potato sprinkled with cinnamon
¼ cup steamed broccoli florets
1 teaspoon light margarine spread
Evening snack
½ cup sugar-free, fat-free pudding
Nutritional Information: Calories 1,006 (From Fat 224); Fat 25g (Saturated 6g); Cholesterol 125mg;
Sodium 2,207mg; Carbohydrate 114g (Dietary Fiber 18g); Protein 83g; Sugar 55g. (33% protein, 45%
carbohydrate, 22% fat)