Skip to content

Food & Recipes

Font Size

The Dairy Meal Plan

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.

Breakfast

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)

Lunch

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

Snack

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

Dinner

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

Snack

Vegetable juice

 

*This meal plan adds up to:

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

  • 1 cup of yogurt

Reviewed on July 30, 2004

Today on WebMD

Four spoons with mustards
What condiments are made of and how much to use.
salmon and spinach
How to get what you need.
 
grilled veggies
Easy ideas for dinner tonight.
Greek Salad
Health benefits, what you can eat and more.
 

WebMD Recipe Finder

Browse our collection of healthy, delicious recipes, from WebMD and Eating Well magazine.



bread
Recipes
soup
Recipes
 
roasted chicken
Recipes
grilled steak
Video
 

Loaded with tips to help you avoid food allergy triggers.

Loading ...

Sending your email...

This feature is temporarily unavailable. Please try again later.

Thanks!

Now check your email account on your mobile phone to download your new app.

vegetarian sandwich
Recipes
fresh vegetables
Recipes
 
smoothie
fitArticle
Foods To Boost Mens Heath Slideshow
Slideshow