Need to Lose Weight?

2,400 Calorie Diet

Meal Plan I

Breakfast:                           1 large Banana, 1.5 cups Skim Milk, 1 cup Total Cereal

Morning Snack:                   1 slice Wheat Bread with 1 tablespoon Peanut Butter

Lunch:                                1 Apple, 1 cup Whole Wheat Pasta with ½ cup Marinara Sauce, ½ cup of Beans, 1 slice of Italian Bread with 2 teaspoons Margarine, 1.5 cups Veggie Salad with2 tablespoons Light Italian Dressing, 10 Pretzel Twists

Afternoon Snack:                Sports Bar – Cliff Bars, Protein Bars, Go Lean Bars

Dinner:                                 1 Burrito on Whole Wheat Tortilla, ½ cup Pinto Beans, 3 ounces Lean Meat or Chicken, 1 ounce Reduced Fat Cheddar Cheese, ½ cup Rice, ½ cup of Carrots, ½ cup Skim Milk

Late-Night Snack:            1 Frozen Fruit Bar, 2 Oatmeal Cookies

Meal Plan II

Breakfast:                           2 Belgian Waffles, 2 tablespoons Syrup, 1 cup Skim Milk, ½ cup Strawberries

Morning Snack:                Smoothie – ½  cup Low-Fat Yogurt, 1 cup Frozen Fruit, 1 cup Fruit Juice

Lunch:                                   1 slice Cheese Pizza, 2 cups Veggie Salad with 2 tablespoons Oil and Vinegar Dressing, 1 Carrot, 1 cup Apple Juice

Afternoon Snack:             1 cup Fruit, ½ cup Applesauce

Dinner:                                 1 cup Whole Wheat Pasta with ½  cup Spaghetti Sauce and 2 tablespoons Parmesan Cheese, 1 slice Italian Bread with 2 teaspoons Margarine, 1 cup Green Beans, ½ cup Corn, 1 cup Skim Milk

Late-Night Snack:            1 Ice Cream Sandwich, 1 cup Fruit Juice

Still Need Help Losing Weight?

Try foods high in fiber, such as whole grains, fruits and vegetables. They fill you up by providing more

nutrients with less calories. Substitute water for most if not all of your fluid intake, and drink 10-12

glasses each day – it will fill your stomach without any calories. Above all else, stay consistent – changing

from one nutrition plan to the next will only lead to set backs.