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Three servings of dairy a day can help you lose weight and keep your bones strong.

Recent studies show that the right mix of nutrients in dairy foods can help you burn fat and lose weight if eaten in a reduced-calorie diet. Here's a sample meal plan to help you get started!

Dairy-Rich Menu

1,500-1,600 calories

  • 696 grams of carbohydrates -- 47% of calories

  • 105 grams of protein -- 29% of calories

  • 39 grams of fat -- 24% of calories

Add four ounces of red or white wine for an additional 105 calories.


3/4 cup unsweetened, whole-grain cereal (such as bran flakes)
1/2 cup skim or low-fat milk
3/4 cup blueberries
1/2 cup orange juice
Café au lait (strong coffee mixed with 1/4 cup low-fat milk)


Taco Salad with

1 cup mixed greens
3 ounces sliced, grilled, skinless white meat chicken
1/4 cup chopped tomatoes
1 ounce shredded cheddar or Monterey Jack cheese
1/2 cup of black beans
1/4 cup corn
1 or 2 tablespoons of light Italian dressing
Iced tea


Smoothie made with 1cup vanilla yogurt, banana, and ice blended together.


4 ounces grilled mahi mahi topped with mango salsa
1/3 cup steamed brown rice
1 cup vegetable medley containing broccoli, carrots, and cauliflower
Spinach salad with mushrooms, 1 ounce feta cheese crumbles, and light vinaigrette
Whole-wheat dinner roll with one teaspoon fat (olive oil, margarine, or butter)
1/2 cup sorbet
Sparkling water with lemon


Vegetable juice

*This meal plan adds up to:

  • 3/4 cup skim milk
  • 2 ounces of cheese

  • 1 cup of yogurt

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