Chapter 23: Ten Sample Menus for Different Calorie Levels 315
1,400 Calorie Menu, Day 1
Breakfast
Spicy Pumpkin Yogurt (see recipe Chapter 7) with 2 teaspoons
chopped walnuts
1 hard-boiled egg
1 slice whole-wheat bread, toasted
1 teaspoon light margarine spread
1 tablespoon sugar-free fruit preserves
Morning snack
1 medium apple
2 tablespoons natural peanut butter
Lunch
Pita turkey sandwich:
6-inch whole-wheat pita
3 ounces reduced-sodium deli turkey breast
1 slice reduced-fat Swiss cheese
1 teaspoon mustard
1 teaspoon light mayonnaise
1 tomato slice
¼ avocado, sliced
Carrots with Homemade Ranch Dip (see recipe Chapter 18)
Afternoon snack
¾ 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
½ medium banana
Nutritional Information: Calories 1,416 (From Fat 398); Fat 44g (Saturated 11g); Cholesterol 305mg;
Sodium 2,190mg; Carbohydrate 163g (Dietary Fiber 28g); Protein 102g; Sugar 73g. (28% protein, 46%
carbohydrate, 28% fat)