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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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