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4 Healthy Meal Plans From the Pyramid

Eat well, and lose weight, with these easy meal plans.
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WebMD Feature

MyPyramid lets you create your own personalized weight loss plan without worrying about falling short on nutrition. And unlike most diet plans, it also allows you to factor in physical activity level.

By filling your plate with foods loaded with nutrients but low in calories, you'll get all the fiber, essential fatty acids, vitamins and minerals you need. You may also find yourself feeling satisfied on fewer calories. Here's a taste of what a 2,000-calorie-a-day meal plan includes:

Editor's Note: Food Pyramid Replaced

In June 2011, the USDA replaced the food pyramid with a new plate icon.

Day One

Breakfast:

Spicy breakfast burrito (tortilla, scrambled egg, black beans and salsa)

1 cup orange juice

1 cup fat-free milk

Lunch:

A "deli special" roast beef or chicken sandwich on whole-grain bread (with lettuce, sauteed mushrooms, part-skim mozzarella, and yellow mustard)

3/4 cup baked potato wedges

Dinner:

5-ounce broiled salmon (stuffed with bread crumbs, celery, and onions) served with rice and slivered almonds

1/2 cup steamed broccoli

1 cup fat-free milk

Snacks:

1 cup cantaloupe

Day Two

Breakfast:

Cold cereal with raisins and fat-free milk

1 small banana

Slice of whole-wheat toast with margarine and jelly

Lunch:

Smoked turkey sandwich on whole-wheat pita bread (with romaine lettuce, tomato slices, salad dressing and mustard)

1/2 cup apple slices

1 cup tomato juice

Dinner:

5-ounce grilled top loin steak

3/4 cup mashed potatoes

1/2 cup steamed carrots with honey

Whole-wheat dinner roll

1 cup fat-free milk

Snacks:

1 cup low-fat yogurt with fruit

Day Three

Breakfast:

Cooked oatmeal with raisins and margarine

1/2 cup fat-free milk

1 cup orange juice

Lunch:

"South-of-the-border" taco salad (tortilla chips, ground turkey, black beans, iceberg lettuce, tomato slices, low-fat cheddar, salsa, avocado and lime juice)

1 unsweetened drink

Dinner:

Spinach lasagna with ricotta and mozzarella cheese

Whole-wheat dinner roll

One cup fat-free milk

Snack:

1/2-ounce dry-roasted almonds

1/4 cup pineapple

2 tablespoons raisins

Day Four

Breakfast:

3 buckwheat pancakes with margarine and maple syrup

1/2 cup strawberries

3/4 cup honeydew melon

1/2 cup fat-free milk

Lunch:

Manhattan clam chowder

10 whole-wheat crackers

1 medium orange

1 cup fat-free milk

Dinner:

Asian veggie stir fry (with tofu, bok choy, bell peppers)

1 cup brown rice

1 cup lemon-flavored ice tea

Snacks:

1 large banana

1 cup yogurt with fruit

1 ounce sunflower seeds

Reviewed on April 22, 2008

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