312 Part IV: The Part of Tens
1,000 Calorie Menu, Day 2
Breakfast
Cinnamon, Pear, and Walnut Oatmeal (see recipe Chapter 7)
1 slice whole-wheat bread, toasted
1 teaspoon light margarine spread
1 tablespoon sugar-free preserves
Morning snack
½ cup nonfat Greek yogurt
½ cup blueberries
Lunch
Tuna Melt (see recipe Chapter 8)
½ cup green pepper strips
Afternoon snack
1 serving The Best Hummus (see recipe Chapter 15)
½ cup zucchini slices
Dinner
Home-Style Meatloaf with Tomato Gravy (see recipe Chapter 10)
½ cup green beans
Evening snack
1 cup sliced strawberries
Nutritional Information: Calories 1,005 (From Fat 276); Fat 31g (Saturated 8g); Cholesterol 109mg;
Sodium 1,614mg; Carbohydrate 121g (Dietary Fiber 23g); Protein 68g; Sugar 46g. (26% protein, 48%
carbohydrate, 27% fat)
1,200 Calorie Menus
There’s no reason for you to feel deprived while using this menu. You can
enjoy meatloaf just like you did before! This is your chance to prepare
healthy meals, not only for you but for your whole family.
