DIET TIPS
Remember this simple mantra. Eat light at night!
Recipe Xchange
If you're not comfortable creating an eating plan of your own, this sample 5 day diet may help you get started and provide some guidelines. Make adjustments accordingly if there are ingredients you don't care for.


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Day 1


(approx 1480 calories, 186 g carbs, 107 g protein, 38 g fat, 33 g fiber)
8AM Breakfast
1 whole wheat English muffin, toasted with 1 wedge spreadable lowfat cheese or 1 slice reduced fat cheese, 1 egg (whisk in bowl with pepper and microwave 45 seconds), 1 cup coffee with skim milk
10AM Midmorning Snack
1 large orange
12:30PM Lunch
1 cup begetarian bean chili, 1 medium size apple
3:30PM Snack
6 ounce lowfat yogurt, 10 almonds
6:30PM Dinner
3 1/2 ounces of broiled salmon, 1/2 cup sauteed spinach (in olive oil), 1/2 cup cooked wild rice, 1 1/2 cups of salad (romaine, tomatoes, cucumbers, red onion, 2 tablespoons light balsamic vinaigrette)
8:30PM Treat
ice cream sandwich (or another 120-150 calorie snack)

Day 2


(approx 1436 calories, 200 g carbs, 94 g protein, 37 g fat, 34 g fiber)
8AM Breakfast
1 cup cooked oatmeal (made with 1/2 cup water and 1/2 cup skim milk), 1/2 cup blueberries (frozen okay)
10AM Midmorning Snack
1 large pear
12:30PM Lunch
Large salad (3 cups mixed greens, 3 ounces grilled chicken, 1/4 cup chickpeas, 3 tablespoons diced bell pepper, 7 cherry tomatoes, 2 tablespoons light balsamic vinaigrette), 1 small whole wheat roll
3:30PM Snack
12 ounce latte with skim milk
6:30PM Dinner
3 ounce lean beef steak (sirloin tip or tenderloin), 1 medium size baked sweet potato and 1 cup of chopped broccoli sauteed in up to 1 teaspoon olive oil and garlic to taste
8:30PM Treat
1 mini bag (100 calories) of microwave popcorn

Day 3


(approx 1427 calories, 166 g carbs, 106 g protein, 42 g fat, 26 g fiber)
8AM Breakfast
1 whole wheat English muffin, toasted with 1 tablespoon peanut butter, 1 cup skim milk
10AM Midmorning Snack
1 large apple
12:30PM Lunch
Tuna salad (3 ounce can water packed tuna, drained, 1 tablespoon plain low fat yogurt, 1 tablespoon light mayonnaise, 1 celery rib, chopped, 1 tabelspoon fresh cilantro, if desired) stuffed into 1 small (4 inch) whole wheat pita, 1 plum
3:30PM Snack
12 baby carrots, 1 red pepper, sliced, 3 tablespoons hummus
6:30PM Dinner
Chicken-veggie stir fry (saute 4 ounces chicken breast, 1 cup broccoli, 1/2 cup snow peas with 1 teaspoon sesame oil and 1 tablespoon low sodium soy sauce) 1/2 cup cooked brown rice
8:30PM Treat
1/2 cup light ice cream (120 to 150 calories)

Day 4


(approx 1449 c alories, 166 g carbs, 93 g protein, 53 g fat, 30 g fiber)
8AM Breakfast
1 cup nonfat cottage cheese, 1/2 medium size apple (chopped), 1 tablespoon dried cranberries and 1/4 teaspoon cinnamon
10AM Midmorning Snack
22 almonds (1 ounce)
12:30PM Lunch
Bean burrito (8 inch tortilla filled with 1/2 cup refried beans, 1/4 cup shredded low fat cheddar cheese) with 2 tablespoons salsa, 1 large orange
3:30PM Snack
1 mini bag (100 calories) of microwave popcorn
6:30PM Dinner
Grilled shrimp salad (3 ounces grilled shrimp served on 3 cups mixed greens, 1/4 cup chopped tomato, 1/4 cup chopped cucumber, 7 kalamata olives, 1/4 cup crumbled feta cheese, 2 teaspoons olive oil and unlimited balsamic vinegar), 1 small (4 inch) whole wheat pita
8:30PM Treat
1 chocolate fudge pop

Day 5


(approx 1452 calories, 224 g carbs, 65 g protein, 40 g fat, 24 g fiber)
8AM Breakfast
6 ounce container low fat vanilla yogurt, 1/2 cup raspberries (frozen okay), 1 tablespoon chopped walnuts
10AM Midmorning Snack
1 large apple
12:30PM Lunch
Turkey sandwich (3 ounces turkey breast, lettuce leaf, tomato slice, 1 - 2 teaspoons mustard on 2 slices whole wheat bread), 8 baby carrots
3:30PM Snack
49 pistachios (1 ounce)
6:30PM Dinner
Soy burger, 1 slice (1 ounce) low fat Swiss cheese, toasted whole wheat English muffin, 1 small red potato (sliced thinly, brushed with olive oil, sprinkled with salt and baked at 375 degrees until crispy), 1/2 cup cut up canteloupe
8:30PM Treat
100 calorie prepackaged treat (like Oreo Thin Crisps)

**As suggested by Family Circle magazine