Chapter 23: Ten Sample Menus for Different Calorie Levels 313
1,200 Calorie Menu, Day 1
Breakfast
Spicy Pumpkin Yogurt (see recipe Chapter 7) with 1 tablespoon
chopped walnuts
1 hard-boiled egg
1 slice whole-wheat bread, toasted
1 teaspoon light margarine spread
Morning snack
1 small apple
1 piece reduced-fat string cheese
Lunch
½ turkey sandwich:
1 slice whole-wheat bread, toasted
3 ounces low-sodium deli turkey breast
1 slice reduced-fat Swiss cheese
1 teaspoon mustard
1 teaspoon light mayonnaise
1 tomato slice
½ avocado
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
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 2 tablespoons lite
whipped topping
Nutritional Information: Calories 1,198 (From Fat 328); Fat 36g (Saturated 11g); Cholesterol 344mg;
Sodium 1,870mg; Carbohydrate 130g; (Dietary Fiber 21g); Protein 95g; Sugar 58g. (32% protein, 43%
carbohydrate, 27% fat)