314 Part IV: The Part of Tens
1,200 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 slices
½ cup grapes
Afternoon snack
1 serving The Best Hummus (see recipe Chapter 15)
½ cup zucchini slices
Dinner
1 serving Home-Style Meatloaf with Tomato Gravy (see recipe Chapter 10)
1 small baked potato
2 tablespoons fat-free sour cream
¼ cup green beans
Evening snack
1 cup sliced strawberries
Nutritional Information: Calories 1,191 (From Fat 279); Fat 31g (Saturated 8g); Cholesterol 115mg;
Sodium 1,160mg; Carbohydrate 165g (Dietary Fiber 25g); Protein 78g; Sugar 62g. (26% protein, 55%
carbohydrate, 23% fat)
1,400 Calorie Menus
Remember that protein will help you feel full longer. Notice that even the
snacks in these menus include a little protein. You should be able to meet
your protein needs with only occasional use of supplements, thanks to
ingredients like the Greek yogurt in the Spicy Pumpkin Yogurt.
