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Ideas to help you plan healthy, satisfying meals

Here are sample menus at two calorie levels, 1,600 and 1,800. Use them for ideas in planning your own meals and snacks.

1,600 CALORIES 1,800 CALORIES
BREAKFAST BREAKFAST
1/2 banana
1/2 cup unsweetened oatmeal
1 cup skim milk
Coffee
1 grapefruit
2 slices French toast
2 teaspoons maple syrup
Coffee
SNACK SNACK
1/2 cup jicama and carrot sticks with low-fat dip 8 ounces tomato juice
Celery sticks
LUNCH LUNCH
3 small clementines
Sandwich: 2 slices whole-wheat bread,
1 ounce lean meat, 1 ounce low-fat
cheese, 1 teaspoon light mayonnaise,
sliced tomatoes, and lettuce.
2 large dill pickles
Iced tea, unsweetened, with lemon
Entrée salad : 1 cup mixed greens,
cherry tomatoes, sliced cucumber,
1 ounce grilled salmon, 1 ounce blue
cheese, 1 teaspoon chopped nuts, 1/4
cup dried cranberries, and 2 tablespoons light dressing
1 whole-wheat roll
8 ounces low-fat yogurt, plain, with one
cookie (light dessert) crumbled on top
Seltzer water with lime
DINNER DINNER
4 ounces grilled chicken
Grilled asparagus and red pepper medley
Mixed green salad with 2 teaspoons regular dressing
1 pumpernickel roll
1 teaspoon butter
6 ounces wine
Broth-based vegetable soup
4 ounces roasted pork tenderloin
1 large baked sweet potato with 2 teaspoons butter
1/2 cup steamed spinach
1/2 cup broccoli slaw with light dressing
1 cup skim milk
1/2 cup chocolate sorbet
SNACK SNACK
Smoothie: Blend 1 cup raspberries, 1 cup plain low-fat yogurt, with ice 1 pear
1 ounce low-fat cheese
4 low-fat crackers

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