anne collins 28 day weight loss diet for busy people

8/20/2019 Anne Collins 28 Day Weight Loss Diet for Busy People

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Weight Loss Diet for Busy PeopleUltra-Quick, Ultra Convenient

Part of the Anne Collins Diet Program.© Anne Collins 2003

Choose How Fast to Lose Weight

This diet gives you complete freedom to choose how fast to lose weight. Your daily menu offers breakfast, lunch and main meal totalling about 1100 calories. You may increase your calories from a wide variety of calorie-controlled Snacks To get started, click Week 1

Options

If you wish, you may choose from a range of Fast-Food Options If you wish, you may choose from a range of Substitutes See also Free Foods , and Take-to-Work Meals To get started, click Week 1

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Questions

Q. Exactly what do I eat?You must eat one breakfast, one lunch and one main meal.

Q. How do I choose what breakfast, lunch or main meal I should have?Each day you are given the following:

A choice of 2 breakfasts - one quick cook- one convenience A choice of 3 lunches - one fast food - one take to work - one quick-cook A choice of 3 dinners - one fast food/microwave - one 10-minutes-or-less quick-cook -

one cook-for-2-days.

You may choose whichever combination of meals that suits you best. For example, you maychoose the quick cook breakfast, the fast-food lunch and the cook-for-2-days dinner, or anyother combination of meals.

Q. How many calories do these meals contain?Breakfast contains about 300 calories, lunch 400 and dinner about 400 calories each. Somemeals will be slightly less (a few slightly more) than the above figures. If your meal is less thanthe above number of calories you may add the extra calories in snacks. If it's a little more, don'tworry: the small number of extra calories won't make any difference to your weight loss.

Q. What about snacks?It depends on you. There is a wide variety of calorie-controlled snacks. Depending on how muchyou want to lose, or how fast you want to lose it, you may increase your calorie intakeaccordingly. This diet gives you the information (i.e. power) to make an informed choice. Forrecommendations, click Snacks


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Q. May I mix and match meals?Yes. You may mix any breakfast with any lunch or any main meal. For example, if you wish youcan choose a breakfast from Day 1, a lunch from Day 5 and a dinner from Day 10 or any othercombination.

Q. Can I repeat a meal or a day?Yes. No problem, you can repeat a meal or a full day as often as you like.

Q. Can I have the same breakfast every day?Yes, if you wish, although we don't recommend it - you might easily get bored.

Q. What about fast food?Frankly, no dietitian recommends fast food. However, the diet provides a range of fast foodoptions from a variety of fast food restaurants for you to choose from. For details, see Fast Food Options

Q. What about serving sizes?

All menus include serving-sizes. For fruit, salad and vegetables, see the final section in theSubstitutes section.

Q. What about free foods?For details, click Free Foods

Q. What if I want to substitute one food for another?No problem. See the list of equivalent foods by clicking Substitutes

Q. What about Take-to-Work meals?No problem. Choose one of the options from Take-to-Work Meals

Q. I'm a diabetic. Can I follow this diet?Yes. As long as you follow your doctor's advice and choose low sugar brands.See also the page on Tips for Diabetics in Members Area

Q. I use metric measurements. What are the metric equivalents?

1 oz4 oz1 cup

1/2 cup1 tbsp1 tsp

= 28g= 100g= 250ml

= 125ml= 15ml= 5ml

Q. I can't drink milk. What do you suggest?Choose an alternative from the dairy foods group in Substitutes

Q. I don't like yogurt, what can I have instead?Choose an alternative from the dairy foods group in Substitutes


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Q. I don't like fish, what can I have instead?Choose an alternative from the meat/meat-substitutes group in Substitutes

Q. I'm a vegetarian. Can I follow this diet?Yes - it's easy to adapt if you eat milk and eggs. You can choose vegetarian alternatives fromthe meat/meat-substitutes group in Substitutes

Q. I don't eat breakfast, what should I do?Change your habits! Eating breakfast is one of the common habits of successful weight-losers. Ifyou can't, try to eat it as soon as possible after getting up.

Q. I don't really like vegetables, what can I have instead?More salad or try making your own vegetable soup and add a little chicken broth for flavor.Vegetables don't have a big direct effect on weight loss, but their indirect effect is significant.They are VERY important for keeping your body working efficiently - and the more efficient yourbody, the faster your weight loss.

Q. I adore cream in my coffee. Can I at least use half & half?Yes. A tsp of half & half contains 0.7g fat and about 7 calories. So it's fine. The same goes for 1tsp of any 'Lite' coffee lightener, e.g. Carnation Lite Coffee Mate or any other brand that has 10calories or less per tsp.

Q. Can I eat popcorn as a snack?Yes. 1 cup, air-popped popcorn contains 30 calories and makes a great snack.

Q. Can I eat honey?Yes. If you wish, you may add a tsp of honey to your cereal or use it on your bread instead of

jelly/jam. 1 tsp honey contains 21 calories; 1 tbsp contains 64 calories.

Q. Can I eat fat-free mayo?Yes, if you are careful. Not all fat-free mayonnaise is low calorie. Look for a brand that has nomore than 15 calories per tablespoon, like Kraft free or Miracle Whip.

Q. Can I drink buttermilk?Low-fat buttermilk contains between 2-4g fat and 120 calories per cup compared with regularfat-free milk which contains 0g fat and 90 calories per cup. Switching to fat-free milk is an easyway to both reduce your fat and your calorie intake without reducing the quantity of milk youuse.

Q. Does dried fruit count as fruit?Yes and No. For details, see the fruit section in Substitutes

Q. I adore avocados. Do they count as vegetables?No. Even though the fat in avocados is mostly 'good' monounsaturated fat it is too high incalories (160 calories and 15g fat per half) to include as a vegetable in your diet. But you mayeat avocados as a protein substitute. See Meat/Protein in Substitutes

Q. I do 12-hour shifts. How can I adapt your diet to my situation?If you can't break up your meals and take them with you, use the Take-to-Work Options ormake up your calories by using options from Snacks


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Q. Can I use Cool Whip on my fruit?Yes, Cool Whip is fine. Use 1 tbsp of the 'Light' version which has 8 calories per tbsp or anywhipped topping with 10 calories or less, per tbsp.

Q. What about sugar and salt?Our main source of sugar and salt is processed food, so choose fresh and unprocessed foodswhenever possible. When buying processed food, choose reduced-sugar and reduced-sodiumbrands whenever you can. In addition, be careful when adding sugar and salt to your food and

drink. We consume far too much of both, so use sparingly.

Note: If you suffer from diabetes, you should take a few extra precautions regarding sugar andprocessed foods:

1. Choose sugar-free jelly/jam2. Choose sugar-free or reduced-sugar canned food (e.g. baked beans)3. Choose bran-based or whole-wheat cereal.4. Choose wholemeal bread, brown rice and whole-wheat pasta, not white varieties.5. Ideally, drink water or sugar-free soft drinks only.

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The Weight Loss Diet for Busy PeoplePart of the Anne Collins Diet Program.

© Anne Collins 2003

http://www.annecollins.com/membershttp://www.annecollins.com/members


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The Weight Loss Diet for Busy PeoplePart of the Anne Collins Diet Program


Instructions

Choose 1 option for breakfast and lunch and dinner If you don't like one of the foods listed, choose a calorie-equivalent from Substitutes If you prefer a different fast-food item, choose a calorie-equivalent from Fast Foods If you prefer a different frozen/microwave meal, buy any calorie-equivalent Depending on your weight, add extra snacks - see instructions & choices at Snacks See also, Free Foods See also, Take to Work Meals See also Exercise and Diet Motivation Tips in our Members Area

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The Weight Loss Diet for Busy PeoplePart of the Anne Collins Diet Program


http://www.annecollins.com/membershttp://www.annecollins.com/membershttp://www.annecollins.com/membershttp://www.annecollins.com/members


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WEEK 1

DAY 1

Breakfast

Option 1Cheesy Toast, Milk & Fruit (245)Toast 1 slice whole wheat bread. Top with 1 oz shredded low-fat cheese and 1 sliced tomato. Putunder hot broiler until cheese melts. Serve with 1/2 cup non-fat milk, 1 serving fresh fruit.

Option 2Flavored Protein Shake & Fruit (250)Ingredients

1 scoop or 1 ounce packet Revival Soy (or any protein powder), 1 cup non-fat milk, 1 tsp sugar,1 piece fresh fruit.Method Combine ingredients, except the fruit, in blender.

Lunch

Fast-Food OptionSubway (355)6" Turkey Breast Salad, Deli Style Roll, 2 triangles American Cheese, 1 serving fruit.

Take-to-Work: Brown Bag OptionHam & Swiss with Crackers, Fruit & Yogurt (390)2 oz lean ham, 1 oz low-fat Swiss cheese, 4 graham crackers, 1 serving fruit, 4 oz mini-yogurt.

Quick-Cook-OptionCheese Omelet, Salad & Crackers (360)Ingredients2 eggs, 1 tbsp cold water, 1 tsp oil, 4 mushrooms, sliced, 1 oz shredded low-fat cheese.Method Beat the eggs with the water. Heat oil in non-stick skillet. Add the mushrooms and cook for 2-3minutes. Add the eggs and allow to almost set. Sprinkle the cheese over one side. Fold over and

serve. Serve with:1 cup salad or vegetables, 1 tbsp fat-free dressing, 2 graham crackers (2.5")


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DAY 2

Breakfast

Option 1Oatmeal with Milk, Walnuts & Raisins (276) Make up 1 packet instant oatmeal, with 1/2 cup non-fat milk, top with 1/2 ounce (8) walnuts, 1tbsp raisins.

Option 2Hash Browns and Scrambled Eggs (290)McDonalds: 1 portion Hash Browns, Scrambled Eggs (2)

Lunch

Fast-Food OptionMcDonald's (360)

Hamburger, 6 oz Orange Juice

Take-to-Work: Microwave OptionLean Cuisine Herb Chicken & Roasted Potatoes (364)Microwave 1 pkg Lean Cuisine Herb chicken & Roasted Potatoes (250 calories or choose anequivalent), add 2 cups mixed salad leaves, 2 tbsp fat-free dressing, 1 serving fruit.

Quick-Cook-OptionBean Burrito & Salad (384)Ingredients1/2 cup low-fat canned refried beans, 2 tbsp salsa, 1 soft flour tortilla (6-8" dia), 1 oz low-fat

shredded cheese.Method Place tortilla on a microwave-proof plate. Mix the beans with the salsa and spread over thetortilla. Sprinkle cheese over and roll up. Cook in the microwave for about 60 seconds. Servewith: 2 cups mixed salad leaves, 2 tbsp fat-free dressing.

Dinner

Microwave OptionLean Cuisine Traditional Salisbury Steak (405)Microwave 1 pkg Lean Cuisine Traditional Salisbury Steak (350 calories or choose an

equivalent), add 1/2 cup fruit juice.

10-Minutes-or-Less-OptionBeans, Tortilla, Salad & Fruit (400)Ingredients2/3 cup barbacue baked beans, 1 oz (12) light tortilla chips, 2 tbsp fat-free shredded cheese.Method Heat the beans in a non-stick skillet. Remove from heat and top with the tortilla chips. Sprinklecheese over and put under pre-heated broiler for about 5 minutes, until cheese melts. Servewith: 1 cup mixed salad or vegetables,1 tbsp fat free dressing, 1 serving fruit.


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DAY 3

Breakfast

Option 1Toast with Peanut Butter, Jelly & Milk (298)Toast 2 slices whole wheat bread and top with 1 tbsp peanut butter and 2 tsp reduced-sugar

jelly, 1/2 cup non-fat milk.

Option 2Fruit & Yogurt (295)1 cup chopped melon, 1 chopped apple and 1 pear, top with 1/2 cup fat-free yogurt, 1 tbspchopped nuts.

Lunch

Fast-Food OptionPizza Hut (360)One slice Thin 'n' Crispy Cheese, 1 serving Breadsticks, 1 oz Breadstick Dipping Sauce.

Take-to-Work: Microwave OptionSmart Ones - Smartwiches Garden Veggies & Mozzarella (374)Microwave 1 pkg Smartwiches Garden Veggies & Mozzarella (270 calories or choose anequivalent), add 2 cups mixed salad leaves, 2 tbsp fat-free dressing, 4 oz mini-yogurt (50calories).

Quick-Cook-OptionBLT, Yogurt and Fruit (367)Ingredients2 slices turkey bacon, lettuce, 1 large tomato, sliced, 1 whole wheat bun, 1 tbsp fat-free mayo.Method Broil bacon on both sides. Split bun, top both sides with mayo, pile on the bacon, lettuce andtomato. Serve with: 1/2 cup fat-free yogurt, 1 serving fruit.

Dinner

Microwave OptionWeight Watchers Smart One's Chicken Carbonara (397)Microwave 1 pkg Smart One's Chicken Carbonara (300 calories or choose an equivalent), add 2cups mixed salad leaves, 1 tbsp fat-free dressing, 1 serving fruit.


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10-Minutes-or-Less-OptionSalmon Tortilla, Salad & Yogurt (402)Ingredients6-8" soft flour tortilla, 2 tbsp fat-free cream cheese, 2 oz can salmon, drained, 2 tbsp corn,canned or frozen.Method Spread the tortilla with cheese. Break up salmon with fork and spread over half the tortilla. Topwith the corn and fold over. Press down well and cook in a non-stick skillet for about 3 minuteson each side. Serve with: 1 cup mixed salad or vegetables, 1 tbsp fat free dressing, 1 mini low-fat yogurt (45-50 calories).

Two-Day-OptionChicken Salad & Dinner Roll (361 per serving)Ingredients2 x 4 oz skinless chicken breasts, 4 ribs chopped celery, 2 sliced tomato, 1/2 cup grapes, 1 tbspraisins, 4 tbsp fat-free mayo, 1 medium (1 1/2 oz each) dinner roll (one serving).Method Broil chicken breasts and cut into bite-sized pieces. Combine with the celery, grapes, tomatoes,raisins and mayo. Put half in a container and refrigerate for next day. Serve other half with

dinner roll.

Snacks

Depending on how much weight you have to lose, you may add 50-850 calories in snacks.For details, see Snacks

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DAY 4

Breakfast

Option 1Cereal, Milk, Toast & Jelly (289)

1 oz (2 cups) puffed cereal, 1/2 cup non-fat milk, plus 1 slice whole wheat toast topped with 2tsp light butter, 2 tsp jelly.

Option 2Cereal Bar, Milk & Nuts (288)1 Breakfast/Cereal bar (150 calories), 1/2 cup non-fat milk, 3 Brazil nuts.

Lunch

Fast-Food Option

Au Bon Pain (400)One serving Garden Vegetable soup, 1 slice Country White Sandwich Loaf, topped with 1 servingOriental Chicken Salad Mix.

Take-to-Work: Brown Bag OptionHam & Swiss with Crackers, Jell-O Pudding (350)2 oz lean ham, 1 oz low-fat Swiss cheese, 4 graham crackers, 4 oz pack fat-free Jell-O PuddingSnack.

Quick-Cook-OptionScrambled Egg & Ham on Toast & Fruit (400)Ingredients

2 eggs, 1 tbsp fat-free milk, 1 slice whole wheat bread, 2 oz lean deli ham.Method Beat eggs with milk. Cook in non-stick pan until set (or microwave). Toast the bread, top withthe ham and cover with the eggs. Serve with: 2 sliced fresh tomatoes. 1 serving fruit.

Dinner

Fast Food OptionBurger King (390)BK Broiler Chicken Sandwich w/o Mayo, Diet Drink

10-Minutes-or-Less-OptionEasy Beef Spaghetti & Salad (382)Ingredients7.5 oz can spaghetti hoops (Spaghetti-O's) in sauce, 3 oz extra ground beef, 1 cup mixed frozenvegetables.Method Brown the ground beef in a non-stick skillet for 2-3 minutes. Add the vegetables and spaghettirings and cook for about 8 minutes. Serve with: 1 cup mixed salad leaves, 1 tbsp fat freedressing.


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Two-Day-OptionChicken Salad & Dinner Roll (361)Have the other half of your Chicken Salad from yesterday. Serve with 1 medium (1 1/2 oz each)dinner roll.

Snacks


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DAY 5

Breakfast

Option 1Pancakes, Bacon & Berries (290)

3 'light' pancakes (Aunt Jemima/130 calories), topped with 1 tbsp light maple syrup and 2 slicesbroiled Canadian bacon, 1/2 cup fat-free milk.

Option 2Chocolate Milk, Crackers & Cheese (280)1 cup low-fat chocolate milk (1%/160 calories), 2 graham crackers, 1 low-fat cheese string.

Lunch

Fast-Food Option

Burger King (370)Bull's-Eye BBQ Deluxe Sandwich, without mayo, 1 serving fruit.

Take-to-Work: Microwave OptionLean Cuisine Bow Tie Pasta & Chicken (360)Microwave 1 pkg Lean Cuisine Bow Tie Pasta & Chicken (250 calories or choose an equivalent),add 1 serving fruit, 4 oz mini-yogurt (50 calories).

Quick-Cook-OptionTomato Soup with Pasta & Fruit (395)1 cup fat-free Tomato Soup, 1 cup cooked pasta, 1 oz low-fat shredded cheese.

Method Put soup in saucepan and heat according to directions on can. Add the cooked pasta and heatfor 2-3 minutes. Put in a soup bowl and top with the shredded cheese. Serve with: 1 servingfruit.

Dinner

Microwave OptionLean Cuisine Cafe Classics Teriyaki Chicken (397)Microwave 1 pkg Lean Cuisine Cafe Classics Teriyaki Chicken (300 calories or choose anequivalent), add 2 cups mixed salad leaves, 1 tbsp fat-free dressing, 1 serving fruit.

10-Minutes-or-Less-OptionBacon Cheeseburger (370)Ingredients1 frozen vegetarian burger, 2 strips turkey bacon, 1 hamburger roll, 1 oz slice fat-free cheese, 1tsp mustard, 1 tbsp ketchup, 1/2 cup shredded lettuce, sliced tomato.Method Broil burger according to instructions on pack. At the same time, broil the bacon until crisp. Splitroll and put the cooked burger on top, put cheese over and broil for 2-3 minutes until cheesemelts. Top with the bacon, mustard, ketchup, lettuce and tomato.


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Two-Day-OptionTurkey, Rice & Fruit (385 per portion)Ingredients1 cup chicken broth, 1/2 tsp garlic powder, 1 tsp hot pepper sauce, 1 cup canned choppedtomatoes 2 ounces uncooked long-grain white rice, 1 cup frozen green peas thawed, 8 ozskinless, cooked turkey breast, cubed.Method Mix broth, garlic powder, hot pepper sauce and tomatoes in a saucepan. Bring to the boil. Stir inthe rice and reduce heat to low. Cover and cook 15 minutes. Stir in peas and turkey. Cover andcook 5 minutes or until rice is done. Serve half today, and refrigerate half for tomorrow. Servewith: 1 serving fruit.

Snacks


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DAY 6

Breakfast

Option 1Strawberry Cool Whip & Muffin (260)

Blend 1/2 cup non-fat frozen strawberry yogurt, 2 tbsp non-fat milk, 1/2 cup fresh/frozenstrawberries, 1 tsp sugar. Serve with 1 small (1 oz) muffin.

Option 2Donut & Fruit Juice (310)Dunkin Donuts: 1 Apple 'n Spice Donut, 8 fl oz box fruit juice

Lunch

Fast-Food OptionDeli-Soup & Sandwich (400)One serving Vegetable Soup, Sandwich made with 2 thin slices whole wheat bread, or 1 thickslice, 2 oz lean ham, 1 tsp mustard, sliced tomato, cucumber, lettuce and onion, 1 serving fruit.

Take-to-Work: Brown Bag OptionChicken & Rice Salad and Fruit (2 servings) (355 per serving)Broil two 4 oz skinless chicken breasts and cut into bite-size pieces. Mix with 1 cup cooked rice,1/4 cup canned corn, 1/4 cup frozen green peas, 1/4 cup pineapple chunks. Split into 2containers. Use half today and refrigerate half for tomorrow. Add 1 serving of fruit each day.

Quick-Cook-Option

Veggie Burger & Salad (374)Ingredients1 frozen Vegetarian Burger, 1 hamburger bun, 1 oz low-fat shredded cheese, 1 tbsp relish orketchupMethod Cook burger according to directions on package. Split the bun and lightly toast. Top with cookedburger, cheese and relish. Serve with: 2 cups salad or vegetables. 2 tbsp fat-free dressing.

Dinner

Microwave Option

Amy's Roasted Vegetable Pizza (364)Microwave 1 pkg Amy's Roasted Vegetable Pizza (250 calories or choose an equivalent), add 2cups mixed salad leaves, 2 tbsp fat-free dressing, 1 serving fruit.

10-Minutes-or-Less-OptionTuna Melts & Salad (384)Ingredients3 oz can tuna packed in water, drained. 1/4 cup low-fat cottage cheese, 1 finely chopped greenonion, 2 tbsps low-fat shredded Cheddar cheese, 1 whole wheat English muffin.Method Spray a non-stick skillet with cooking spray, add the onion and cook for 2-3 minutes. Add thetuna, break in small pieces and add the cottage cheese. Heat for about 2 minutes. Split the


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muffin and pile tuna mixture on top of both sides. Sprinkle with Cheddar cheese and broil untilcheese melts.Serve with: 2 cups mixed salad or vegetables, 2 tbsp fat free dressing.

Two-Day-OptionTurkey Hotpot (385)Reheat other half of yesterday's meal over low heat or microwave. Serve with 1 serving fruit.

Snacks


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DAY 7

Breakfast

Option 1Fruit Shake & Toast (285)Combine 1/2 cup fruit juice, 1 cup strawberries, 1/2 cup non-fat milk, 4 ice cubes in blender.Toast 1 slice whole wheat bread, top with 2 tsp peanut butter.

Option 2Hash Browns and Sausage Patty (300)McDonalds: 1 serving Hash Browns, 1 Sausage Patty

Lunch

Fast-Food OptionSubway (350)

6" Veggie Delite Sandwich, 1 serving fruit, 4 oz mini-yogurt (50 calorie).

Take-to-Work: Microwave OptionWeight Watchers Smart Ones Chicken Carbonara (354)Microwave 1 pkg Smart Ones Chicken Carbonara (300 calories or choose an equivalent), add 2cups mixed salad leaves, 2 tbsp fat-free dressing.

Quick-Cook-OptionPasta Marinara & Fruit (400)Ingredients2 oz (dry weight) pasta, 1/2 cup Marinara sauce, 1 oz low-fat shredded cheese.

Method Cook pasta according to directions on package. Meantime, heat the sauce. Drain pasta andserve topped with sauce. Serve with 1 serving fruit.

Dinner

Fast-Food OptionMcDonald's (410)Hamburger, Garden Salad, 1 pkg Fat-Free Herb Vinaigrette

10-Minutes-or-Less-OptionChicken, Mushroom & Pepper Pizza & Salad (367)Ingredients1 pita bread (6" dia). 1/4 cup tomato sauce. 2 oz canned sliced mushrooms, drained, 2 ozshredded cooked chicken, 1/2 bell pepper, 1 oz part-skimmed shredded mozzarella.Method Heat oven to 350 degrees. Spread pita with tomato sauce and sprinkle with oregano. Drain themushrooms, slice bell pepper and place on top of the tomato sauce. Top with shredded chicken.Sprinkle the cheese over and bake for about 8 minutes, or until the cheese melts. Serve with: 1cup mixed salad or vegetables, 1 tbsp fat-free dressing.


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Two-Day-OptionMexican Chicken & Salad (400)Ingredients2 tsp oil, 4 chicken drumsticks (each 1.5 oz) skin removed, 1 small chopped onion, 1 tsp chilipowder, 1 cup canned chopped tomatoes, 1 tbsp tomato paste, 1/4 cup corn.Method Heat oil in non-stick skillet, add drumsticks, brown over medium heat. Remove from pan, set

aside. Add onion to pan, cook 3-4 minutes. Stir in chili powder and cook 1 minute. Add choppedtomatoes and tomato paste. Put chicken in pan, simmer for 20 minutes. Add corn, heat andserve half over cooked rice. Refrigerate other half for tomorrow. Serve with 1/2 cup cookedbrown rice.

Snacks


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WEEK 2

DAY 8

Breakfast

Option 1Cereal, Seeds & Banana (290)1 cup any dry cereal (like Special K/Cornflakes), 1/2 cup non-fat milk, 1 tbsp flax seeds, 1banana.

Option 2Fruit & Nuts (290)Mix 1 chopped kiwifruit, 1 small banana, 1 cup berries, top with 1/2 cup non-fat yogurt and

sprinkle with 1 tbps chopped nuts.

Lunch

Fast-Food OptionMcDonald's (350)Grilled Chicken Caesar Salad, 1 pkg Croutons, 1 pkg fat-free Herb Vinaigrette, 8 fl oz carton low-fat milk, 1 serving fruit.

Take-to-Work: Microwave OptionHealthy Choice Herb Breaded Pork Patty (382)Microwave 1 pkg Healthy Choice Herb Breaded Pork Patty (300 calories or choose an equivalent),add 2 cup mixed salad leaves, 1 tbsp fat-free dressing, 1/2 cup vegetable juice.

Quick-Cook-OptionTuna Pita & Milk (377)Ingredients :1 whole wheat 6" pita, 3 oz water-packed tuna, drained, 1 tbsp fat-free mayo, 1 oz shredded low-fat cheese, 1 cup shredded lettuce, 1 tomato, sliced.Method :Mix together the turkey, cheese, lettuce and tomato with the mayo. Warm pita, split and packwith the mixture. Serve with: 1/2 cup fat-free milk.

Dinner

Microwave OptionLean Cuisine Fiesta Grilled Chicken (385)Microwave 1 pkg Lean Cuisine Fiesta Grilled Chicken (250 calories or choose an equivalent), 1serving fruit, 1/2 cup fat-free yogurt.


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10-Minutes-or-Less-OptionReuben Sandwich & Yogurt (395)Ingredients :2 thin slices rye bread, 2 tsp mustard, 2 tbsp fat-free mayo, 3 tbsp canned sauerkraut, drained,2 oz deli sliced turkey breast, 1 oz slice reduced-fat Swiss cheese.Method :Spread the bread with mustard and mayo. Top 1 slice of bread with the turkey, sauerkraut andcheese and cover with the other slice. Bake in oven preheated to 400 for about 5 minutes. Servewith: 1 mini non-fat yogurt.

Two-Day-OptionMexican Chicken & Rice (400)Reheat remaining half of yesterday's meal over low heat or microwave. Serve with 1/2 cupcooked brown rice.

Snacks


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DAY 9

Breakfast

Option 1Muffin, Milk & Fruit (282)2 oz muffin, 1 tsp low-fat margarine or butter, 1/2 cup non-fat milk, 1 piece fresh fruit.

Option 2Breakfast Bar, Milk & Fruit (300)1 Breakfast Bar (150 calories), 1 cup fat-free milk, 1 serving fruit.

Lunch

Fast-Food OptionPizza Hut (350)1 serving Mild Wings (5), 1 container Marinara Sauce, One Square The Edge Chicken Supreme.

Take-to-Work: Brown Bag OptionCrunchy Yoghurt & Fruit (373)Mix together 2 tbsp crunchy cereal like granola or grapenuts,1 tbsp sunflower seeds, 4 choppeddried apricots, 1 tbsp raisins. Put mix in container/plastic bag. Take to work with an 8 oz tubplain yogurt. Mix in to yogurt just before eating. Eat with 1 serving fresh fruit.

Quick-Cook-OptionBaked Potato, Salad & Frozen Yogurt (397)Ingredients :Large 10 oz baking potato, 2 tbsp low-fat or light sour cream.Method :Microwave potato for about 10 minutes. Split down centre and top with sour cream. Serve with:1 cup mixed salad or vegetables, 1 tbsp fat-free dressing, 1/2 cup frozen yogurt.

Dinner

Microwave OptionWeight Watchers Smart One's Angel Hair Pasta (385)Microwave 1 pkg Smart One's Angel Hair Pasta (250 calories or choose an equivalent), add 2graham crackers, 2 tbsp fat-free cream cheese, 1/2 cup fat-free milk.

10-Minutes-or-Less-OptionChicken Tortilla (400)Ingredients :4 oz can (1/2 cup) refried beans, 2 oz sliced, cooked chicken, 6-8" corn tortilla, 2 tbsp chunkysalsa, 2 tbsp shredded low-fat cheese, 1/2 cup shredded lettuce & sliced green onion.Method :Preheat oven to 400. Put tortilla on a baking sheet and coat with cooking spray. Bake for 8minutes. Mix the beans, chicken and salsa together and microwave for 2-3 minutes. Spreadmixture over the tortilla and top with lettuce and onion.


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Two-Day-OptionPasta & Shrimp Ragu & Salad (392)Ingredients :2 cups mixed frozen vegetables, 1 cup tomato sauce, 2 tsp olive oil, dash of hot sauce, 8 ozcanned shrimp, drained, 1 tbsp Parmesan cheese.Method :Heat the oil in a pan over medium heat and cook the vegetables for 2-3 minutes. Add tomatosauce, hot sauce, cover and cook over low heat for about 5 minutes. Add the drained shrimp and

continue to cook for 5 minutes. Meantime, cook pasta, drain and set aside. Serve half the sauceover the pasta and sprinkle with Parmesan. Refrigerate other half of sauce for tomorrow. Servewith: 1 oz (dry weight) pasta, 1 cup mixed salad, 1 tbsp fat free dressing.

Snacks


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DAY 10

Breakfast

Option 1Cheesy English Muffin & Milk (300)Split 1 English muffin, top with 1 oz shredded low-fat cheese and place under hot broiler untilcheese melts, serve with 1 cup non-fat milk.

Option 2English Muffin & Sausage Patty (310)McDonalds: 1 English Muffin and 1 Sausage Patty.

Lunch

Fast-Food OptionAu Bon Pain (340)One serving Chicken Stew, 1 slice Country White Sandwich Loaf.

Take-to-Work: Microwave OptionLean Cuisine Baked Fish (382)Microwave 1 pkg Lean Cuisine Baked Fish (300 calories or choose an equivalent), add 1 cupmixed salad leaves, 1 tbsp fat-free dressing, 1/2 cup fruit juice.

Quick-Cook-OptionStir-Fried Chicken & Crackers & Milk (382)Ingredients :

5 oz skinless, boneless chicken breast, 2 cups mixed frozen vegetables, 1 tsp oil, 2 tbsp soysauce, 1 clove minced garlic.Method :Thinly slice the chicken. Heat oil in a non-stick skillet, and cook the garlic for 1 minute. Add thesoy sauce and chicken and cook for 3-4 minutes. Add the vegetables and cook for a further 3-4minutes. Serve with: 2 graham crackers & 1/2 cup fat-free milk.

Dinner

Fast Food OptionPizza Hut (400)

Two slices Thin 'n' Crispy Chicken Supreme Pizza

10-Minutes-or-Less-OptionChili Bean Mix (381)Ingredients :7.5 oz can chili beans, 1/2 cup canned tomatoes, 1/4 cup canned or frozen corn, 1 tsp hot sauce(or to taste), 3 tbsp (dry weight) quick cook rice.Method :Cook rice according to directions on package. Put the remaining ingredients in a non-stick skillet.Add 2 tbsp water and heat for 10 minutes. Add the cooked rice to the pan, mix gently and serve.


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Two-Day-OptionPasta & Shrimp Ragu & Salad (392)Freshly cook 1 oz (dry weight) pasta (like shells/tubes/twists), reheat sauce and serve overpasta. Top with 1 tsp Parmesan cheese. Serve with: 1 cup mixed salad or vegetables, 1 tbsp fatfree dressing.

Snacks


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Two-Day-OptionBeef & Veggie Curry & Rice (392)Ingredients :6 oz lean beef, 2 tsp oil, 1 large onion, 1 tbsp curry powder, 14 oz can chopped tomatoes, 2 cupsfrozen mixed vegetables, 1/2 cup beef broth.

Method :Thinly slice the meat and cut the onion in thin slices. Heat the oil in a non-stick pan and cook theonion for 2 minutes. Add meat, sprinkle with curry powder and cook for 5 minutes. Add tomatoeswith their juice, and the broth. Cook over low heat for 25-30 minutes. Add frozen vegetables andcook for 5 minutes. Serve half the curry over cooked rice. Refrigerate other half for tomorrow.Serve with: 1/2 cup cooked (3 tbsp uncooked) rice.

Snacks


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DAY 12

Breakfast

Option 1Cinnamon Bread & Yogurt (255)2 slices toasted cinnamon raisin bread, topped with 2 tsp jelly, 1/2 cup non-fat yogurt.

Option 2Cereal Bar, Fruit Cup and Milk (295)Breakfast Bar (150), 4 oz juice-packed fruit cup, 1 cup non-fat milk.

Lunch

Fast-Food OptionBurger King (350)Chicken Tenders Sandwich, w/o mayo, 1 serving fruit.

Take-to-Work: Brown Bag OptionSoup, Crackers & Fruit & Nuts (387)10 3/4 oz can Campbell's Healthy Request (Blue Label) Soup, any variety, 1 packet soupcrackers, 1 banana chopped, 6 dried apricots, small handful almonds (1/2 oz). Heat soup inmicrowave. Serve with the crackers and follow with fruit and nuts.

Quick-Cook-OptionSpeedy Pizza, Salad & Fruit Juice (381)Ingredients :1 whole wheat pita 6" dia, 1 tbsp tomato paste, 1 large tomato, 1/2 red bell pepper, 1 greenonion, all thinly sliced, 1 1/2 ounces shredded low-fat cheese.Method :Spread pita with tomato paste. Top with the tomatoes, pepper, onion and cover with cheese.Place under preheated broiler and cook until the cheese melts. Serve with: 1 cup salad orvegetables, 1 tbsp fat-free dressing, 1/2 cup fruit juice.

Dinner

Microwave OptionAmy's Vegetable Lasagna (387)Microwave 1 pkg Amy's Vegetable Lasagna (300 calories or choose an equivalent), add 1 cupmixed salad leaves, 1 tbsp fat-free dressing, 1 serving fruit.


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10-Minutes-or-Less-OptionChicken Breast, Vegetables & Fruit (384)Ingredients :6 oz skinless chicken breast, 2 tbsp soy sauce, 1 tsp oil, 2 cups frozen mixed vegetables.Method :Cut a couple of slits in the chicken breasts. Heat oil and soy sauce in skillet and cook chicken onboth sides for about 5-6 minutes. Heat vegetables in pan or microwave. Serve with: 1 servingfruit.

Two-Day-OptionBeef & Veggie Curry & Rice (392)Freshly cook 1/2 cup cooked (3 tbsp uncooked) rice. Reheat curry and serve over rice.

Snacks


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DAY 13

Breakfast

Option 1Cream of Wheat, Raisins & Yogurt (270)1 package Cream of Wheat, topped with 1 tbsp raisins & sprinkle of cinnamon, 1/2 cup fat-free

yogurt.

Option 2Fruit Cup and Oatmeal CookieSubway: Fruizle Express, Oatmeal Raisin Cookie

Lunch

Fast-Food OptionArby's (340)Arby's Melt with Cheese.

Take-to-Work: Microwave OptionWeight Watchers Smart One's Fire-Grilled Chicken & Veg (394)Microwave 1 pkg Smart One's Fire-Grilled Chicken and Vegetables (280 calories or choose anequivalent), add 2 cup mixed salad leaves, 2 tbsp fat-free dressing, 1 serving fruit.

Quick-Cook-OptionChicken Fingers in Bun & Salad (351)Ingredients :4 oz skinless, boneless chicken breast, garlic powder or paprika, 1 tsp oil, whole wheat bun, 1tbsp ketchup.Method :Cut chicken into thin strips. Season with garlic powder (or paprika). Heat oil in non-stick skilletand quickly cook chicken strips for 3-4 minutes. Split bun, spread sauce or ketchup over and fillwith chicken. Serve with: 2 cups salad or vegetables, 2 tbsp fat-free dressing.

Dinner

Fast-Food OptionMcDonald's (395)Chef Salad, 1 pkg Fat-Free Vinaigrette, Small Fries

10-Minutes-or-Less-OptionPork Stir-fry, Rice & Fruit Cocktail (385)Ingredients :5 oz pork tenderloin, 2 tbsp teriyaki (or soy) sauce, 1 cup frozen mixed vegetables.Method :Cook rice according to directions on package. Thinly slice pork. Heat non-stick skillet, add sauceand pork. Cook for 3-4 minutes. Add the vegetables and cook for 2-3 minutes. Serve over rice.Serve with: 3 tbsp (dry weight) quick cook rice, 1/2 cup fruit cocktail (water or juice-packed).


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Two-Day-OptionSweet & Sour Chicken & Rice (400)Ingredients :2 x 5 oz boneless skinless chicken breasts, 2 tsp oil, 1 cup chicken broth, 1 cup slicedmushrooms, 1 cup sliced bell pepper, 1/2 cup canned pineapple chunks, drained, 1/4 cup fat-

free Sweet & Sour sauce.Method :Pre-heat oven to 375. Cut chicken in strips. Heat oil in skillet, add chicken, brown 3 mins. Addremaining ingredients, cover, simmer for about 20 mins. Serve half over rice. Refrigerate otherhalf for tomorrow. Serve with: 1/2 cup cooked (3 tbsp dry) brown rice.

Snacks


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DAY 14

Breakfast

Option 1Bagel, Cream Cheese & Apricots (288)1 small (2 oz) bagel, topped with 1 tbsp light cream cheese mixed with 4 chopped dried apricots,1/2 cup non-fat milk.

Option 2Pop-Tart & Milk (265)1 toasted Pop Tart, 1 cup fat-free milk.

Lunch

Fast-Food OptionSubway (374)6" Roast Beef Sandwich with 2 half-circles Provolone, 1 serving fruit.

Take-to-Work: Microwave OptionLean Cuisine Deluxe Cheddar Potato (360)Microwave 1 pkg Lean Cuisine Deluxe Cheddar Potato (250 calories or choose an equivalent),add 1 cup vegetable juice, 1 serving fruit.

Quick-Cook-OptionTurkey Pita & Milk (357)Ingredients :1 whole wheat 6" pita, 2 oz deli turkey breast, diced, 1 tbsp fat-free mayo, 1 oz shredded low-fatcheese, 1 cup shredded lettuce, 1 tomato, sliced.Method :Mix together the turkey, cheese, lettuce and tomato with the mayo. Warm pita, split and packwith the mixture. Serve with: 1/2 cup fat-free milk.

Dinner

Microwave OptionWeight Watchers Smart One's Fajita Chicken Supreme (370)Microwave 1 pkg Smart One's Fajita Chicken Supreme (280 calories or choose an equivalent), 2graham crackers, 2 tbsp fat-free cream cheese.

10-Minutes-or-Less-OptionTurkey Hotpot (395)Ingredients :2 x 2 oz turkey franks (110 calories each) or turkey sausages, 1/2 cup canned tomatoes, 7.5 ozcan sliced new potatoes.Method :Cut franks/sausages into bite-sized pieces pieces. Put in a non-stick pan with the tomatoes anddrained sliced potatoes. Heat through for about 10 minutes.


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Two-Day-OptionSweet & Sour Chicken & Rice (400)Freshly cook 3 tbsp rice (or alternatively serve with 1 1/2 ounce dinner roll). Reheat chicken dishover low heat, or microwave.

Snacks


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WEEK 3

DAY 15

Breakfast

Option 1Veggie Egg Scramble, Yogurt & Fruit Juice (270)Cook 1 chopped tomato and 2 sliced mushrooms in a non-stick pan using 1 tsp oil. Add 1/2 cupegg substitute (like Eggbeaters), stir and cook for 2-3 minutes. Mix up ingredients, cook forabout 2 minutes. Serve with 1 slice whole wheat toast and 1/2 cup fruit juice.

Option 2Donut and Fruit Juice (310)

Dunkin Donuts: Sugar Raised Donut, 10 fl oz bottle fruit juice.

Lunch

Fast-Food OptionMcDonald's (400)Chicken McGrill (no mayo), 1 serving fruit.

Take-to-Work: Brown Bag OptionQuick Pizza & Fruit Juice (380)

Split 1 regular hamburger bun in half. Spread 1 tbsp pasta or pizza sauce on each half. Top eachwith 2 tbsp shredded low-fat cheese, 1 chopped canned pineapple ring, sliced red or greenpepper, red onion (or any veggies) and broil until the cheese melts. Allow to cool and reheat inmicrowave next day. Serve with 8 fl oz carton/bottle Orange Juice.

Quick-Cook-OptionEgg Salad Roll (386)Ingredients :2 eggs, 2 salad onions, thinly sliced, 1 medium fresh tomato, diced, 2 tbsp fat-free mayo, 1whole wheat bun.Method :Hard boil eggs. Allow to cool, then chop and mix with onion, tomato and mayo. Split bun and

pack with egg filling.Serve with: 1 cup salad or vegetables, 1 tbsp fat-free dressing.

Dinner

Microwave OptionLean Cuisine Meatloaf & Whipped Potatoes (362)Microwave 1 pkg Lean Cuisine Meatloaf & Whipped Potatoes (260 calories or choose anequivalent), add 1 cup mixed salad leaves, 1 tbsp fat-free dressing, 1/2 cup fat-free yogurt.


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10-Minutes-or-Less-OptionEgg & Turkey Tortilla & Salad (397)Ingredients :2 strips turkey bacon, 2 eggs, half a 7.5 oz can sliced new potatoes, drained, 1 sliced greenonion, black pepper.Method :Cut the bacon into bite-size pieces. Coat non-stick skillet with cooking spray. Cook bacon for 2-3minutes. Cook onion until soft. Add sliced potatoes and heat for 3-4 minutes, turning once. Beatthe eggs, add the pepper, and pour over bacon and potato mixture. Cook until set. Serve with:1 cup salad or vegetables, 1 tbsp fat-free dressing.

Two-Day-OptionChili Beef, Rice & Salad (409)Ingredients :4 oz ground extra-lean beef, 2 tsp oil, 2 tbsp chili sauce (or to taste), 14 oz can choppedtomatoes, 1 cup chopped canned mushrooms, 1/2 cup canned kidney beans, drained, 1 clovegarlic, minced.Method :Heat non-stick pan, add oil and garlic and cook for 1 minute. Add the ground beef and chilisauce cook for 5 minutes. Add tomatoes, mushrooms and kidney beans, cook over low heat for20 mins. Serve half the chili over rice. Refrigerate other half for tomorrow. Serve with: 1/2 cupcooked (3 tbsp uncooked) brown rice, 1 cup salad or vegetables, 1 tbsp fat-free dressing.

Snacks


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DAY 16

Breakfast

Option 1Cereal, Nuts & Fruit (300)2 whole wheat biscuits, 1/2 cup non-fat milk, 1 tbsp chopped nuts, 1 apple.

Option 2Fruit & Yogurt (290)3 pieces fresh fruit, 1/2 cup non-fat yogurt.

Lunch

Fast-Food OptionPizza Hut (360)One slice Thin 'n' Crispy Chicken Supreme, 1 serving fruit, 4 oz mini-yogurt (50 calorie).

Take-to-Work: Microwave OptionLean Cuisine Pepperoni French Bread Pizza (377)Microwave 1 pkg Lean Cuisine Pepperoni French Bread Pizza (300 calories or choose anequivalent), add 1 cup mixed salad leaves, 1 tbsp fat-free dressing, 1 mini-yogurt (50 calories).

Quick-Cook-OptionBroiled Salmon, Salad, Yogurt & Fruit (389)Ingredients :4 oz salmon filet, 1 tbsp lemon juice, black pepper.Method :Sprinkle lemon juice and pepper over salmon. Broil for 3-4 minutes on each side. Serve with: 2cups salad or vegetables, 2 tbsp fat-free dressing, 1/2 cup fat-free yogurt, 1 serving fruit.

Dinner

Fast-Food OptionMcDonald's (420)BBQ Chicken Sandwich, 6 fl oz Orange Juice

10-Minutes-or-Less-OptionBaked Pork Chop & Sweet Potato (370)Ingredients :5 oz boneless, lean loin pork chop, 1/2 tsp honey mustard, 1/2 cup canned sweet potato, 1 cupcanned or frozen vegetables.Method :Preheat oven to 425 degrees. Smear mustard over chop. Place, mustard side up, on a non-stickbaking tray and cook for about 10 minutes. Heat sweet potato and vegetables according todirections on can.


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Two-Day-OptionChili Beef & Baked Potato (or Rice) & Salad (409)Microwave 6 oz potato. Heat Chili Beef over low heat or microwave. Split baked potato and topwith beef. Or, serve with 1/2 cup cooked rice. Serve with: 1 cup salad or vegetables, 1 tbsp fat-free dressing.

Snacks


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Two-Day-OptionChicken Stew & Yogurt (400)Ingredients :2 x 4 oz boneless & skinless chicken breasts. 1 clove garlic, minced, 2 carrots, 1 small onion, 2medium (9 oz total) potatoes, 2 tsp olive oil, 1 tsp Italian seasoning, 2 cups chicken broth.Method :

Cut the chicken into bite size pieces. Scrub the potatoes and carrots and cut into bite sizepieces. Slice the onion. Heat oil in a saucepan over medium heat. Add the garlic and cook for 2minutes. Add the remaining ingredients. Bring to boiling, reduce heat and simmer for about 20minutes. Serve half today, and refrigerate other half for tomorrow. Serve with: 1/2 cup yogurt.

Snacks


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DAY 18

Breakfast

Option 1Cinnamon Apple Toast & Milk (297)Split 1 English Muffin and toast. Top with 1 thinly sliced apple, sprinkle with 2 tsp brown sugar

and a little cinnamon. Heat under broiler until sugar melts and apple is soft. Serve with 1/2 cupnon-fat milk.

Option 2Cereal Bar, Fruit Cup & Milk (295)Breakfast Bar (150), 4 oz juice-packed fruit cup, 1 cup non-fat milk.

Lunch

Fast-Food Option

Burger King (370)Whooper JR Sandwich w/o mayo.

Take-to-Work: Microwave OptionWeight Watchers Smart One's Penne Pollo (377)Microwave 1 pkg Smart One's Penne Pollo (290 calories or choose an equivalent), add 1 cupmixed salad leaves, 1 tbsp fat-free dressing, 1 serving fruit.

Quick-Cook-OptionCurried Chicken Pita & Salad (396)Ingredients :

4 oz cooked skinless chicken breast, chopped, 1/2 red onion, chopped, 1 rib celery, chopped, 2tbsp fat-free mayo, pinch curry powder, 1/2 cup grapes, 6" whole wheat pita or whole wheatbun.Method :Mix together the mayonnaise and curry powder. Put the chicken, onion and celery into a bowland stir in the mayo mixture. Stir in the grapes. Heat and split pita bread (or bun) and fill withthe chicken mixture. Serve with: 1 cup salad or vegetables, 1 tbsp fat-free dressing.

Dinner

Fast Food Option

Pizza Hut (400)Two slices Thin 'n' Crispy Cheese Pizza

10-Minutes-or-Less-OptionSpaghetti Omelet & Salad (394)Ingredients :2 eggs, 1 tbsp fat-free milk, 7.5 oz can spaghetti hoops (Spaghetti-O's) in sauce, 1/4 tsp anydried herb, 2 tbsp fat-free shredded cheese.Method :Beat the eggs and add the milk and herbs. Mix in the spaghetti hoops. Pour mixture into a non-stick skillet and cook over a medium heat for 4-5 minutes. Sprinkle with cheese and finish offunder pre-heated broiler. Serve with: 2 cups salad or vegetables, 2 tbsp fat-free dressing.


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Two-Day-OptionChicken Stew & Fruit (390)Reheat other half of yesterday's Chicken Stew over low heat or microwave. Serve with: 1serving fresh fruit.

Snacks


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Two-Day-OptionTurkey Frank & Bean Casserole & Salad (400)Ingredients :4 turkey franks (2 oz each), 14 oz can beans in tomato, 1 tsp mustard, 2 tbsp breadcrumbs, 1tbsp grated low-fat cheese.Method :Heat oven to 425 degrees. Cook franks and cut into pieces. Put in ovenproof dish, add beansand mustard, mix well. Combine breadcrumbs with cheese and sprinkle over beans and frank

mixture. Bake for 15 minutes. Refrigerate half for tomorrow. Serve with: 2 cups salad orvegetables, 1 tbsp fat-free dressing.

Snacks


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DAY 20

Breakfast

Option 1Berry Shake & Toast (265)Blend 1/2 cup non-fat milk, 2 tbsp non-fat yogurt, 1/2 cup frozen berries. Serve with 2 sliceswhole wheat toast topped with 2 tsp light butter/margarine.

Option 2Egg Omlet Sandwich (290)Whataburger: Egg Omlet Sandwich.

Lunch

Fast-Food OptionArby's (350)Arby's Regular Roast Beef Sandwich

Take-to-Work: Brown Bag OptionChicken & Cheese Salad, Crackers & Fruit (389)2 cups salad leaves, top with 6 grape tomatoes, 1 cup mixed sliced red, green or yellowpeppers, 2 sticks chopped celery, 1 small grated carrot, add 1 oz fat-free cheese, 3 oz leansliced chicken breast. Serve with 3 graham crackers and 1 serving fruit.

Quick-Cook-OptionChicken Enchilada (364)Ingredients :3 oz deli sliced chicken breast, 8" soft flour tortilla, 2 tbsp salsa, 1 tbsp barbacue sauce, 1 ozlow-fat shredded cheese.Method :Preheat oven to 350. Spread tortilla with the salsa, and top with the chicken and barbecuesauce. Sprinkle cheese over. Bake for 15 minutes.

Dinner

Microwave OptionWeight Watchers Smart One's Golden Baked Garlic Chicken (377)Microwave 1 pkg Smart One's Golden Baked Garlic Chicken (280 calories or choose anequivalent), 2 cups salad, 1 tbsp fat-free dressing, 1 serving fruit.


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10-Minutes-or-Less-OptionFajitas & Salad (396)Ingredients :8" soft flour tortilla, 3 oz skinless chicken breast, 1/2 cup bell peppers, 1 small onion, 1/2 tspchili powder, 1 tsp oil, 1 tbsp fat-free sour cream, 1 tbsp salsa.Method :Slice chicken thinly, sprinkle with chili powder. Thinly slice onion and peppers. Heat oil in pan,

cook chicken for 3-4 minutes. Add peppers and onion, cook for 5 minutes. Spoon mixture ontocentre of warm tortilla, top with the sour cream and salsa. Serve with: 2 cups salad and 1 tbspfat-free dressing.

Two-Day-OptionTurkey Frank & Bean Casserole & Salad (400)Reheat casserole in a warm oven or microwave. Serve with: 2 cups salad or vegetables, 1 tbspfat-free dressing.

Snacks


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DAY 21

Breakfast

Option 1Instant Oatmeal, Raisins & Fruit (280)1 packet microwave oatmeal, top with 1 tbsp raisins, 1/2 cup non-fat milk, 1 banana.

Option 2Smoothie & Fresh Fruit (290)11 fl oz can Fruit Smoothie, (Hansens 170 calories or equivalent), 2 servings fresh fruit.

Lunch

Fast-Food OptionSubway (344)Cold Cut Trio Classic Salad, 1 serving fruit, 4 oz mini-yogurt (50 calories).

Take-to-Work: Microwave OptionLean Cuisine Santa Fe Style Rice & Beans (377)Microwave 1 pkg Lean Cuisine Santa Fe Style Rice & Beans (300 calories or choose anequivalent), add 1 cup mixed salad leaves, 1 tbsp fat-free dressing, 4 oz mini-yogurt (50calories).

Quick-Cook-OptionShrimp with Noodles (386)Ingredients :2 oz (dry weight) egg noodles, 1 tsp oil, 3 oz canned shrimp, 1/4 cup mushrooms, sliced, 1 tbspfrozen green peas, 1 tbsp hot sauce.Method :Cook noodles according to directions on package. Drain shrimp. Heat the oil in a non-stickskillet, add mushrooms, peas and chili sauce. Cook for 2-3 minutes. Add the shrimp and cookfor 3-4 minutes. Drain the noodles, toss in the skillet with the shrimp and vegetables. Serveimmediately.

Dinner

Microwave OptionHealthy Choice Spaghetti & Meat Sauce (382)Microwave 1 pkg Healthy Choice Spaghetti & Meat Sauce (300 calories or choose an equivalent),1 cup mixed salad leaves, 1 tbsp fat-free dressing, 1/2 cup fruit juice.

10-Minutes-or-Less-OptionCreamy Chicken. Rice & Fruit (375)Ingredients :4 oz cooked chicken breast, 1/2 cup low-fat canned mushroom soup, 1/2 cup sliced mushrooms(canned or fresh).Method :Cook rice according to directions of package. Cut chicken in chunks. Put in saucepan with thesoup and mushrooms. Heat through and serve over the rice. Serve with: 3 tbsp (dry weight)quick cook rice, 1 serving fresh fruit.


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Two-Day-OptionPork with Mushroom Sauce, Rice & Milk (394)Ingredients :8 oz lean pork tenderloin, 2 tsp oil, 1/2 cup sliced medium onion, 10 3/4 oz can CampbellsHealthy Request Mushroom Soup, 1 cup sliced mushrooms (fresh or canned), 1 cup sliced bellpeppers.Method:

Thinly slice the pork. Heat oil in a non-stick skillet. Brown meat on all sides. Add the vegetablesand cook for 3-4 mins. Add the soup with 1/2 can water. Stir, reduce heat and simmer for about20 minutes. Serve half over rice. Refrigerate other half for tomorrow. Serve with: 1/2 cupcooked (3 tbsp dry) rice, 1/2 cup fat-free milk.

Snacks


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WEEK 4

DAY 22

Breakfast

Option 1Strawberry Cool Whip & Muffin (250)Blend 1/2 cup non-fat frozen strawberry yogurt, 2 tbsp non-fat milk, 1/2 cup fresh/frozenstrawberries, 1 tsp sugar. Serve with 1 small (1 oz) muffin.

Option 2Ham Sandwich & Fruit Cup (313)Subway: Deli Ham Sandwich 6", Fruizle Express

Lunch

Fast-Food OptionMcDonald's (345)Garden McSalad Shaker, 1 pkg Fat-free Herb Vinaigrette, Small French Fries.

Take-to-Work: Microwave OptionStouffer's Beef, Roast Potato & Peppers (387)Microwave 1 pkg Stouffer's Beef, Roast Potato & Peppers (350 calories or choose an equivalent),add 2 cups mixed salad leaves, 1 tbsp fat-free dressing.

Quick-Cook-OptionEasy French Toast, Milk & Fruit (385)Ingredients :1 egg, 1 oz low-fat shredded cheese, 1 thick slice white bread, 1 green onion, thinly sliced, 1 tspoil, dash of hot sauce.Method :Beat the egg and mix in the onion, cheese and hot sauce. Press the bread into the mixture andcoat well on both sides until all the mixture is soaked up. Heat the oil in a non-stick skillet. Frythe bread over medium heat until golden on both sides. Serve with: 1/2 cup fat-free milk and 1serving fruit.

Dinner

Fast-Food OptionMcDonald's (410)Cheeseburger, 6 fl oz Orange Juice


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10-Minutes-or-Less-OptionCheesy Marinara Pasta & Salad (387)Ingredients :1/2 cup Marinara Sauce, 1/4 cup low-fat ricotta cheese, 2 oz (dry weight) pasta.Method :Cook pasta according to directions on pack. Put the Marinara sauce in a pan and heat. Add the

cheese and allow it to melt for 3-4 mins. Serve over pasta. Serve with: 1 cup mixed saladleaves, 1 tbsp fat-free dressing.

Two-Day-OptionPork with Mushroom Sauce, Rice & Milk (394)Freshly cook 3 tbsp rice. Reheat Pork and Mushroom sauce. Serve with: 1/2 cup fat-free milk.

Snacks


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DAY 23

Breakfast

Option 1Scrambled Egg with Cheese on Toast & Fruit Juice (270)Beat 1 large egg with 1 tbsp fat-free milk and scramble in a non-stick pan or microwave. Serve

on 1 slice whole wheat toast, top with 1 oz low fat shredded cheese. Serve with 1/2 cup fruit juice.

Option 2Muffin, Fruit and Milk (265)1 medium (2 ounce) muffin, 1/2 cup non-fat milk, 1 piece fresh fruit.

Lunch

Fast-Food OptionPizza Hut (370)Two Squares The Edge Veggie Lover's, 1 serving Breadsticks with 1 oz Dipping Sauce, 1 servingfruit.

Take-to-Work: Brown Bag OptionTuna & Pasta Salad & Fruit & Nut Mix (389)Drain 3 oz can water-packed tuna and break into chunks. Mix with 1/2 cup cooked pasta (likespirals or bows), 1/2 cup mixed frozen vegetables, 3 cherry or grape tomatoes, 2 tbsp fat-freemayo. Serve with: 1 oz packet Fruit and Nut Mix (like Planters).

Quick-Cook-OptionBroiled Chicken, Salad, Crackers & Cheese (377)

Ingredients :5 oz boneless, skinless chicken breast, 1 tsp oil.Method :Rub the chicken breast with the oil and broil on both sides for 4-5 minutes. Serve with: 2 cupssalad or vegetables, 2 tbsp fat-free dressing, 2 graham crackers, 1 oz low-fat cheese.

Dinner

Microwave OptionAmy's Bean & Rice Burrito (387)Microwave 1 pkg Amy's Bean & Rice Burrito (250 calories or choose an equivalent), add 1 cup

mixed salad leaves, 1 tbsp fat-free dressing, 1 cup vegetable or tomato juice, 2 grahamcrackers.

10-Minutes-or-Less-OptionSweet 'n' Crunchy Chicken & Rice (368)Ingredients :3 ounce skinless, boneless chicken breast, 2 tsp lemon juice, 1 tbsp mixed chopped nuts, 2 tbspraisins, 1 cup frozen mixed vegetable, 1/2 cup cooked (3 tbsp uncooked) rice.Method :Cut chicken into bite size pieces. Spray non-stick skillet with cooking spray, add chicken andcook for 3-4 minutes. Add the vegetables and cook for 2-3 minutes. Add the cooked rice, nuts,lemon juice and raisins, stir well, heat for about 2 minutes.


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53/99

DAY 24

Breakfast

Option 1Toast with Peanut Butter, Jelly & Milk (290)Toast 2 slices whole wheat bread, top with 1 tbsp peanut butter and 2 tsp reduced-sugar jelly.

Serve with 1/2 cup non-fat milk.

Option 2Banana, Nuts & Milk (305)1 banana, 1 oz nuts of your choice, 1/2 cup non-fat milk.

Lunch

Fast-Food OptionAu Bon Pain (400)One slice Tomato Herb Loaf, topped with 1 portion Provolone, 1 portion chicken breast.

Take-to-Work: Microwave OptionLean Cuisine Spaghetti with Meatballs (380)Microwave 1 pkg Lean Cuisine Spaghetti with Meatballs (270 calories or choose an equivalent), 1cup vegetable juice, 1 serving fruit.

Quick-Cook-OptionVegetable Fajitas (364)Ingredients :1/2 cup canned navy, pinto or lima beans, 1 cup mixed frozen vegetables, 1 tsp olive oil, 1/2 tspcurry powder, 6-8" soft-flour tortilla, 2 tbsp salsa.Method :Drain and rinse the beans. Heat oil in a skillet and add the vegetables. Stir-fry 2-3 minutes. Addthe curry powder and beans and cook for 2 minutes. Stir in the salsa and continue cooking for 1minute. Place mixture on the center of the tortilla, roll up and microwave 40-45 seconds.

Dinner

Microwave OptionHealthy Choice Sesame Chicken (367)Microwave Healthy Choice Sesame Chicken (250 calories or choose an equivalent), add 1 cupmixed salad leaves, 1 tbsp fat-free dressing, 2 graham crackers, 2 tbsp fat-free cream cheese.

10-Minutes-or-Less-OptionCrispy Fish, Salad & Dinner Roll (387)Ingredients :6 oz cod or whiting fillet, 1 beaten egg white, pinch garlic powder, 2 tbsp breadcrumbs.Method :Mix together the breadcrumbs, chili powder and garlic powder. Defrost fish if frozen. Dip in thebeaten egg and coat with breadcrumbs. Place on a non-stick cooking sheet and bake in ovenpreheated to 450 degrees for 8-10 minutes. Serve with: 1 small (1 1/2 ounce) dinner roll, 2 cupssalad or vegetables, 1 tbsp fat-free dressing,


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Two-Day-OptionOne-Pot-Chicken & Fruit (400)Reheat Chicken dish from yesterday. Serve with: 1 serving fruit.

Snacks

Depending on how much weight you have to lose, you may add 50-850 calories in snacks.

For details, see Snacks

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DAY 25

Breakfast

Option 1Bacon, Egg, Toast & Milk (285)

Broil 2 slices Canadian bacon. Beat 1 egg with 1 tbsp milk and scramble in microwave. Serve thebacon and egg on 1 slice whole wheat toast, 1/2 cup fat-free milk.

Option 2Western Egg Sandwich (285)Subway: Western Egg Breakfast Sandwich.

Lunch

Fast-Food Option

Wendy's (350)Jr. Cheeseburger Deluxe.

Take-to-Work: Brown Bag OptionHam & Swiss with Crackers, Fruit & Yogurt (355)1 oz lean ham, 1 oz low-fat Swiss cheese, 4 graham crackers, 1 serving fruit, 4 oz mini-yogurt(50 calories).

Quick-Cook-OptionFrench Bread Pizza, Salad & Fruit (390)Ingredients :

2 slices (1 oz each) French Bread, 2 tbsp tomato paste, 1/2 cup mushrooms, sliced, 1/2 cup redbell pepper, thinly sliced, 1 oz part-skimmed mozzarella cheese.Method :Cover both slices of bread with the tomato paste. Top with the mushrooms, pepper and cheese.Place under preheated broiler and cook until the cheese melts. Serve with: 2 cups salad orvegetables, 2 tbsp fat-free dressing, 1 serving fruit.

Dinner

Microwave OptionLean Cuisine Cheese Cannelloni (392)

Microwave 1 pkg Lean Cuisine Cheese Cannelloni (250 calories or choose an equivalent), add 1cup mixed salad leaves, 1 tbsp fat-free dressing, 1/2 cup fruit juice, 2 graham crackers.


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10-Minutes-or-Less-OptionHam, Mushroom & Pepper Pizza & Salad (396)Ingredients :1 pita bread (6" dia), 1/4 cup tomato sauce, 2 oz canned sliced mushrooms, 2 oz deli ham,diced, 1/2 bell pepper, 1/2 tsp Italian seasoning, 1 oz part-skimmed shredded mozzarella.Method :Heat oven to 350 degrees. Spread pita with tomato sauce and sprinkle with seasoning. Drain themushrooms, slice bell pepper and place on top of the tomato sauce. Top with the ham. Sprinklecheese over and bake for about 7-8 minutes, or until the cheese melts. Serve with: 2 cup salad,2 tbsp fat-free dressing.

Two-Day-OptionSpaghetti Bolognaise (417)Ingredients :4 oz very lean ground beef, 2 tsp oil, 1 cup Tomato & Basil Pasta Sauce, 1/2 cup diced peppers,1/2 cup diced mushrooms (use canned), 1.5oz (uncooked) spaghetti. Serve with: 1 cup mixedsalad leaves, 1 tbsp fat-free dressing.Method :Heat oil in a non-stick skillet, add ground beef and cook for 7-8 minutes. Add the vegetables andPasta Sauce. Bring to boiling, reduce heat and simmer for 10 minutes. Serve half over spaghettiand refrigerate other half for tomorrow.

Snacks


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DAY 26

Breakfast

Option 1Wheat Biscuits, Milk & Banana (285)2 whole wheat biscuits top with 1/2 cup non-fat milk and 1 small sliced banana.

Option 2Breakfast Bar & Fruit Juice (310)1 Breakfast Bar (170 calories), 10 fl oz bottle unsweetened fruit juice.

Lunch

Fast-Food OptionDeli-Soup & Sandwich (400)One serving Lentil Soup, Sandwich made with 2 thin slices whole wheat bread, or 1 thick slice, 1oz cheese, 1 tsp light mayo, sliced tomato, cucumber, lettuce and onion, 1 serving fruit.

Take-to-Work: Microwave OptionHealthy Choice Cheesy Rice & Chicken (394)Microwave 1 pkg Healthy Choice Cheesy Rice & Chicken (230 calories or choose an equivalent),add 2 cups mixed salad leaves, 2 tbsp fat-free dressing, 4 oz mini-yogurt (50 calories), 1 servingfruit.

Quick-Cook-OptionChicken Kebab & Rice (392)Ingredients :5 oz skinless chicken breast, 3 small red onions, 3 cherry tomatoes, 3 chunks zucchini, 3 chunksgreen bell pepper, 1 tsp olive oil.Method :Cut the chicken into bite-size pieces. Alternate on a skewer with vegetables. Brush with the oil,and broil for 7-8 minutes, turning several times. Meanwhile, microwave the corn. Serve with:1/2 cup cooked rice.

Dinner

Microwave OptionWeight Watchers Smart One's Penne Pollo (400)Microwave 1 pkg Smart One's Penne Pollo (290 calories or choose an equivalent), 1 mini fat-freeyogurt, 1 serving fruit.


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10-Minutes-or-Less-OptionPork with Noodles & Yogurt (370)Ingredients :1 ounce fine egg noodles, 1 tsp oil, 3 oz loin pork chop, thinly sliced, 1 cup mixed frozenvegetables, 1 tbsp soy sauce, 1 tbsp lemon juice, 1/4 tsp garlic.Method :Cook noodles according to directions on package. Meanwhile, heat the oil in a non-stick skillet,add the pork and cook for 3-4 minutes. Add the soy sauce, lemon juice, garlic and vegetablesand cook for 3-4 minutes. Drain the noodles, toss in the skillet with the pork and vegetables.Serve with: 1/2 cup fat-free fruit yogurt.

Two-Day-OptionSpaghetti Bolognaise (417)Reheat Bolognaise and serve with 1.5oz (uncooked) spaghetti, 1 cup mixed salad leaves, 1 tbspfat-free dressing.

Snacks

Depending on how much weight you have to lose, you may add 50-850 calories in snacks.

For details, see Snacks

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DAY 27

Breakfast

Option 1Crackers, Cheese & Fruit (295)4 graham crackers, topped with 1 oz low-fat cream cheese, 1/2 cup non-fat milk, 1 piece fresh

fruit.

Option 2Frozen Sandwich, Milk and Fruit (315)1 frozen Breakfast Sandwich (210 calories), 1/2 cup non-fat milk, 1 serving fruit.

Lunch

Fast-Food OptionMcDonald's (340)

BBQ Chicken Sandwich, Diet Drink.

Take-to-Work: Microwave OptionUncle Ben's Mexican Bowl Beef Fajita, Salad & Juice (392)Microwave 1 pkg Uncle Ben's Mexican Bowl Beef Fajita (300 calories or choose an equivalent), 2cups salad, 1 tbsp fat-free dressing and 1 cup vegetable/tomato juice.

Quick-Cook-OptionBagel, Cream Cheese & Fruit (370)Ingredients :1 medium (3 oz) bagel topped with 1 oz light cream cheese mixed with 2 chopped dried apricots.

Method :Split bagel, mix the cheese and apricots and pile on top of the bagel. Serve with: 1 serving fruit.

Dinner

Microwave OptionHealthy Choice Chicken Enchilada (387)1 pkg Healthy Choice Chicken Enchilada (310 calories or choose an equivalent), 1 cup mixedsalad leaves, 1 tbsp fat-free dressing, 1 cup vegetable juice.

10-Minutes-or-Less-OptionScrambled Egg Bagel & Salad (369)Ingredients:2 eggs, 1 tbsp fat-free milk, 1 oz slice deli ham, 1/2 tsp honey mustard, 1/2 3 oz bagel.Method :Beat the eggs in a bowl. Heat the milk in a small saucepan and add the beaten eggs. Stir untillightly set. Meanwhile, toast the bagel, top with the ham and spread mustard over. Top with thescrambled eggs. Serve with: 2 cup salad or vegetables, 2 tbsp fat-free dressing.


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Two-Day-OptionVeggie Curry & Rice (376)Ingredients :14 oz can chopped tomatoes, 2 cups mixed frozen vegetables, 1/2 cup canned chick peas(garbanzo beans) drained, 1 large (8 oz) scrubbed potato, cut into small cubes, 2 tsp oil, 1 tbspcurry powder.

Method :Heat oil in a non-stick pan. Add curry powder and cook for 1 minute. Add the vegetables andpotato and coat in curry powder. Add the tomatoes and a little water. Bring to boiling, reduceheat and simmer for about 15 minutes. Serve half over rice. Refrigerate other half for tomorrow.Serve with: 1/2 cup cooked (3 tbsp dry) rice.

Snacks


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DAY 28

Breakfast

Option 1Pancakes, Banana, Syrup & Yogurt (310)

Heat 3 frozen, low-fat pancakes (Aunt Jemima) according to directions of pack, top with 1medium sliced banana and 1 tbsp light syrup. Serve with 1/2 cup non-fat yogurt.

Option 2Subway (290)Ham and Egg Breakfast Sandwich

Lunch

Fast-Food OptionSubway (364)6" Turkey Breast Sandwich, 1 serving fruit, 8 fl oz V-8 Juice or 8 fl oz fruit juice.

Take-to-Work: Brown Bag OptionCrab or Tuna Whole Wheat Roll, Fruit & Yogurt (379)Drain 3 oz can water-packed crab or tuna and break into chunks. Mix with 2 tbsp fat-free mayoand 1 tbsp canned corn. Pack into whole wheat roll. Eat with 4-6 cherry or grape tomatoes. mini-yogurt (50 calories) and 1 serving fruit.

Quick-Cook-OptionBroiled Steak, Salad & Frozen Yogurt (397)Ingredients :5 oz tenderloin steak, fat removed, 1 tsp mustard.Method :Coat steak with mustard and broil and barbacue to taste. Serve with: 2 cups salad andvegetables, 1 tbsp fat-free dressing, 1/2 cup fat-free frozen yogurt.

Dinner

Fast Food OptionSubway (397)6" Veggie Delite Sub, One Subway Oatmeal Raisin Cookie.

10-Minutes-or-Less-OptionPork with Hot Salsa, Rice, Vegetables & Crackers (399)Ingredients :5 ounce lean, boneless pork chop, 2 tbsp salsa, dash of hot sauce, 1/2 cup cooked (3 tbspuncooked) rice, 1 cup frozen (or canned) mixed vegetables, 2 graham crackers (2.5").Method :Cook pork on pre-heated broiler for about 4-5 minutes each side. Mix hot sauce with the salsaand spread over the cooked chop, and broil for about 2 minutes (until salsa is hot). Meanwhileheat vegetables and cook the rice.


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Two-Day-OptionVeggie Curry & Rice (or Lentils)Reheat Curry. Serve over 1/2 cup freshly cooked rice (or 1/2 cup cooked lentils).

Snacks


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SNACKS

GUIDELINES

For the fastest possible weight loss, follow these 2-step guidelines.

STEP 1. To determine how many snacks to eat, check your daily calorie needs

Amount of Weight You Have to Lose Total Calories Per DayWomen Men

Less than 15 pounds 1150 140015-45 pounds 1400 1650More than 45 pounds 1700 1950

Note:(1) All figures are approximate and are based on average heights.If you are taller than average, allow yourself extra calories.(2) If you wish to lose weight less fast, allow yourself an extra 100 calories.(3) To find out how much weight you have to lose, click Weight Chart in Members Area(4) For a more exact assessment of calorie needs, click Calorie Needs in Members Area

STEP 2. To determine your snack calories, deduct 1100 from the above figures

Remember: Breakfast, lunch and dinner contain 1100 calories, so deduct 1100 from the figuresin the above table. The remainder is the amount you may eat in the form of snacks.

Examples

If you are female with less than 15 pounds to lose, your calorie needs are approx 1150.Therefore you may eat an extra 50 calories in snacks.

If you are male with less than 15 pounds to lose, your calorie needs are approx 1400.Therefore you may eat an extra 300 calories in snacks.

If you are female with 15-45 pounds to lose, your calorie needs are approx 1400.Therefore you may eat an extra 300 calories in snacks.

If you are male and have 15-45 pounds to lose, your calorie needs are approx 1650.Therefore you may eat an extra 550 calories in snacks.

If you are female and have 45+ pounds to lose, your calorie needs are approx 1700.Therefore you may eat an extra 600 calories in snacks.

If you are male and have 45+ pounds to lose, your calorie needs are approx 1950.Therefore you may eat an extra 850 calories in snacks.

Eat Your Snack Calories in any of the following ways

Take one complete snack from the 250-calorie list (see below) and/or Take one complete snack from the 150-calorie list (see below) and/or Mix and match items from the 150-calorie snack list, the Alcohol or Sweet list.


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250-Calorie Extras

The following are all approximately 250 calories - you may use them to make up your additionalcalories as a snack or add them to meals:

Pasta with Marinara SauceOne-third cup Marinara Sauce over 1 cup cooked pasta.

Pasta with Cheese1 cup hot cooked pasta, tossed in 1 tsp oil, topped with 1 tbsp Parmesan cheese.

Pasta with Clam Sauce1 cup cooked pasta, topped with 1/2 cup red clam sauce.

Baked Potato with Sour Cream8 oz baked potato, topped with 3 tbsp low-fat sour cream.

Sweet Potato

8 oz baked sweet potato, mashed with 1 tsp butter and 1 tbsp brown sugar.

SandwichesUse 2 slices whole wheat bread or 1 English Muffin or 6" pita or 8" tortilla, sliced cucumber andtomato, plus one of the following fillings:

2 oz deli turkey2 oz deli honey ham1 oz bologna1 oz beef pastrami1 oz fat-free cream cheese, 1 oz smoked salmon

3 oz water-packed tuna2 oz salmon3 oz cooked shrimp3 oz crabmeat1 hard-cooked egg, with 1 tsp fat-free mayo2 oz low-fat hummus1 oz Swiss cheese1 oz Monterey Jack

Bagels

Use 3" bagel with one of the following toppings:

1 oz cream cheese1 oz fat-free cream cheese, 2 oz shrimp1 oz fat-free cream cheese, 1 oz sun-dried tomato2 oz fat-free cream cheese2 oz fat-free cream cheese with strawberry2 oz fat-free cream cheese with 1 tsp honey2 oz fat-free cream cheese with 1 tbsp sesame seeds


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Soups

9.5 oz Campbells Country Vegetable RTS soup4 whole wheat crackers

9.5 oz Campbells RTS Chicken Noodle Soup6 saltine crackers

1 serving fruit

9.5 oz can Progresso Ready-to-Serve Lentil Soup5" x 2½" slice French bread1 tsp light margarine

Fruit Salad4 medium pieces fresh fruit1 apple, 1 kiwifruit, 1/2 cup berries, 1/2 cup cantaloupe (or fruit of your choice)

Fruit and Yogurt1 cup fat-free yogurt1 banana1/2 cup sliced mango

Yogurt, Seeds, Nuts and Fruit1 cup fat-free yogurt1 heaped tbsp flax seeds3 chopped walnuts1 serving fruit

Yogurt, Almonds and Fruit

1/2 ounce almonds1 cup fat-free yogurt1 serving fruit

Nuts, Milk and Fruit1/2 ounce (about 8) walnuts1 cup fat-free milk1 serving fruit

Cereal Bar and Fruit1 Cereal Bar (choose 170 calorie bar)

1 serving fruit

Granola Bar and Milk1 Granola Bar (choose 150 calorie bar)1 cup fat-free milk

Coffee Mocha and CookieMocha w/Whipping Cream, Short with non-fat Milk1 oz chocolate chip cookie


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Coffee and CakeLatte Short Non-fat Milk2 oz slice Angel-food cake.

Muffin and Milk1.5 oz Blueberry or Corn Muffin1 cup milk

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150-200 Calorie Extras

Muffin and Milk (200 calories)1 medium (2 ounce) muffin1/2 cup fat-free milk

Muffin (160 calories)Medium, 2 ounceHerb Tea or Diet Soda

Instant Oatmeal with Milk (195)1 packet microwave oatmeal1 tbsp raisins1/2 cup fat-free milk

Oatmeal with Walnuts and Raisins (195)1 packet instant oatmeal4 walnuts, chopped

1 tbsp raisins

Instant oatmeal with milk (175 calories)1 package of instant oatmeal with 1/2 cup skim milk

Chocolate Protein Shake (195)1 scoop or 1 ounce packet Revival Soy (or any chocolate protein powder)3/4 cup fat-free milk1 tsp sugar4 ice cubesCombine ingredients in blender.

Cocoa-Chocolate Mix (200 calories)3 tbsp or 1pkt or 1 oz Chocolate Mix (like Nestle/Cornation/Swiss Maid)1 cup fat-free Milk

Nuts (165-170 calories)1 ounce any unsalted nuts (walnuts, almonds, peanuts, cashew, Brazil)

Seeds (130-160 calories)1 ounce sunflower, pumpkin, sesame or flaxseeds


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Cheese and Tomato Toast (180)1 thick slice whole wheat toast1 ounce of low fat cheese1 sliced tomatoTop bread with cheese and tomato and melt cheese under broiler.

Scrambled Egg with Cheese on Toast (200)1 large egg

1 tbsp fat-free milk1 slice whole wheat bread1/2 ounce low fat shredded cheeseBeat egg with the milk and scramble in a non-stick pan or microwave,Toast the bread, top with the egg and sprinkle with cheese.

Peanut butter on crackers and milk4 saltine crackers2 tsp peanut butter1/2 cup low fat milk

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150-Calorie Extras

1/2 English Muffin, toasted (71)2 tbsp fat-free cream cheese (30)1/2 cup fat-free milk (45)

1 slice whole wheat toast (70)1 small sliced banana (70)1 tsp honey (20)

1 slice whole wheat bread (70)1 oz lean deli ham (35)1 tsp honey mustard (5)1/2 cup fat-free milk (45)

2 Graham squares (60)1 oz low-fat cheddar-type cheese (80)1/2 cup carrot sticks (12)

2 Chocolate Chip Cookies (100)

1/2 cup fat-free milk (45)

1 1/2 oz slice Angel Cake (108)1/2 cup fat-free milk (45)

3 cups air-popped popcorn (90)1/2 cup fat-free milk (45)


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1/2 3" bagel (70)2 tbsp fat-free cream cheese (30)1 tsp honey (20)1/4 cup fat-free milk (22)

1 oz pretzels (110)1/2 cup fat-free milk (45)

1 oz chocolate coated peanuts (150)

2 fig bars (112)1/2 cup fat-free milk (45)

2 gingersnap cookies (60)1 cup fat-free milk (90)

1 oatmeal raisin cookie (81)1/2 cup fruit juice (60)

2 Brazil nuts (62)4 dried apricots (48)small fistful raisins (40)

2 Graham squares (60)2 tsp chocolate spread (56)1/2 cup fat-free milk (45)

1 oz cereal (110)1/2 cup fat-free milk (45)

1/4 cup Grape Nuts (110)1/2 cup fat-free milk (45)

2 1/2 tbsp Cream of Wheat (100)1/2 cup fat-free milk (45)

1.5 oz scone (140)2 tsp high fruit jam (24)

1/2 oz Health Valley Lite Carrot Puffs (70)1/2 cup fruit juice (60)

1 Kellogg's Nutri-grain Bar (150)

1 Quakers Chewy Bar (130)

1 Health Valley Oat Bake Bar (100)1 serving fruit (50)


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100-150 Calorie Extras

Potato Chips, baked, plain or flavored (110 calories)1 ounce

Pretzels and Club Soda (110)1 ounce hard-baked pretzels1 can diet soda

Tortilla Chips & Salsa (100 calories)10 Baked Tortilla Chips with 2 tbsp salsa

Potato Puffs (100 calories)1 ounce

Corn Puffs (120 calories)1 ounce

Tortilla Chips (140 calories)1 ounce (11-12 strips)

Tortilla Chips, Boston Baked (110 calories)1 ounce (13 chips)

Doritos (150 calories)1 ounce (15 pieces)

Corn chips (150 calories)1 ounce

Corn Nuts (130 calories)1 oz (1/3 cup)

Granola bars, soft, uncoated, plain (125 calories)1 ounce bar

1 Kellogg's Nutri-grain Bar (150)

1 Quakers Chewy Bar (130)

1 Health Valley Oat Bake Bar (100)

Chex (130 calories)1 ounce (2/3 cup)

Onion Rings (120 calories)1 pkg (Lance)

Soy Nuts, dry-roasted (130 calories)1 ounce


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Pretzels, Choc-coated (130 calories)1 large, 1 ounce

Pretzels, Hard baked (110 calories)1 ounce

Trail mix, tropical (130 calories)1 ounce (3 tbsp)

Oriental Mix, rice snack (150 calories)1 ounce

Sesame Sticks (150 calories)1 ounce

3 cups air-popped popcorn (90)1/2 cup fat-free milk (45)

Sesame Breadstick & Hummus (140 calories)2 sesame breadsticks with 2 tbsp

Peanuts & Raisins (150 calories)2 tbsp raisinsMixed with 1/2 ounce (about 18) unsalted peanuts

Cheerios & Milk (150 calories)1 ounce pouch Cheerios with 1/2 cup skim milk

1 oz cereal, 1/2 cup fat-free milk (150)

Crackers & Peanut Butter (130 calories)2 graham crackers with 2 tsp peanut butter

Crackers & Cream Cheese (130 calories)2 graham crackers with 2 tbsp light cream cheese

Peanut Butter and Jelly on Toast (132 calories)1 slice whole wheat bread, toasted with 1 tsp peanut butterand 1 tsp low sugar jelly/jam

Gingersnaps & Sauce (117 calories)3 Gingersnaps1/4 cup unsweetened apple sauce

Bagel, Cream Cheese, Honey & Milk(142 calories)1/2 3" bagel topped with 2 tbsp fat-free cream cheese, 1 tsp honey, with1/4 cup fat-free milk


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English Muffin, Cream Cheese & Milk (146)1/2 English Muffin, toasted with 2 tbsp fat-free cream cheese1/2 cup fat-free milk

Whole Wheat Toast, Banana & Honey (150)1 slice whole wheat toast topped with 1 small sliced banana and1 tsp honey

Crackers, Cheese & Carrot Sticks (150)2 Graham squares topped with 1 oz low-fat cheddar-type cheese and1/2 cup carrot sticks

2 fig bars with 1/4 cup fat-free milk (137)

1 average oatmeal raisin cookie and 1/2 cup fruit juice (141)

2 Chocolate Chip Cookies and 1/2 cup fat-free milk (150)

1 1/2 oz slice Angel Cake and 1/2 cup fat-free milk (150)

Fruit Shake (142 calories)1/4 cup fruit juice1 cup frozen strawberries (or any berries)4 ice cubes3/4 cup nonfat milkCombine juice, strawberries, ice cubes, and milk in a blender.

Cocoa-Chocolate Mix (125 calories)2 tbsp or 1 pkt fat-free Chocolate Mix (like Nestle or Cornation)

1 cup fat-free Milk

Cupcake (140 calories)Plain, 1.5 ounces

English Muffin (150 calories)2 ounce muffin

Cheesy Muffin (135)1/2 English muffin1/2 ounce shredded cheese

Toast muffin, top with cheese, place under broiler until cheese melts.

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Less than 100 Calories

Sesame Breadstick & Hummus (70 calories)1 sesame breadstick with 1 tbsp

Soy Nuts, chocolate coated (70 calories)1/2 ounce (12-15 pieces)

Popcorn, cakes (76 calories)2 cakes

Potato Chips, fat-free, plain or flavored (75 calories average)1 ounce

Beef jerky (70 calories average)Average 1 ounce

Rice cake (70 calories)

2 average cake

Pretzels, Soft (Twists) (76 calories)1 ounce, regular

Frozen desserts, ice cream, light, vanilla (90 calories)1/2 cup

Chocolate Coated Peanuts (75 calories)15 peanuts

Chocolate Coated Raisins (85 calories)20 raisins

Jellybeans (80 calories)20 small

Raisin Bread (60 calories)1 slice

Cornflakes with Milk (96 calories)

1/2 cup Cornflakes with 1/2 cup skim milk

Puffed Wheat or Rice with Milk (95 calories)1 cup puffed wheat or rice with 1/2 cup skim milk

Hard-cooked Egg (80 calories)1 hard-cooked egg

Sunflower Seeds (90 calories)2 tbsp sunflower seeds


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Brazil Nuts (90 calories)3 Brazil Nuts

Peanuts (80 calories)1/2 ounce (about 18) unsalted peanuts

Gingersnaps (3) (90 calories)

1 cup herbal tea (like apple cinnamon)

Muffin (80 calories)1 muffin, small, 1 ounce

Pumpkin

anne collins 28 day weight loss diet for busy people

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