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 |