Chapter 23: Ten Sample Menus for Different Calorie Levels 317
1,600 Calorie Menu, Day 1
Breakfast
1½ servings 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
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
2 tomato slices
¼ avocado, sliced
Carrots with Homemade Ranch Dip (see recipe Chapter 18)
Afternoon snack
Strawberry Cheesecake smoothie (see recipe Chapter 14)
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
1 medium banana
Nutritional Information: Calories 1,636 (From Fat 481); Fat 53g (Saturated 14g); Cholesterol 321mg;
Sodium 2,041mg; Carbohydrate 202g (Dietary Fiber 34g); Protein 101g; Sugar 80g. (25% protein, 49%
carbohydrate, 29% fat)