316 Part IV: The Part of Tens
1,400 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
¾ cup nonfat Greek yogurt
½ cup blueberries
Lunch
2 servings 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)
½ small baked potato
2 tablespoons fat-free sour cream
½ cup green beans
Evening snack
1 cup sliced strawberries
2 graham cracker squares
Nutritional Information: Calories 1,408 (From Fat 345); Fat 38g (Saturated 9g); Cholesterol 145mg;
Sodium 1,793mg; Carbohydrate 183g (Dietary Fiber 26g); Protein 93g; Sugar 66g. (26% protein, 52%
carbohydrate, 25% fat)
1,600 Calorie Menus
The Strawberry Cheesecake smoothie should satisfy any sweet tooth (while
being healthy!). We’re sure you will make this smoothie over and over.
