Need to Lose Weight?
3,000 Calorie Diet
Meal Plan I
Breakfast:
1 cup of Strawberries, 1 cup of Orange Juice, 1 cup Total Cereal, 1
cup 1% Milk, 1 slice Whole Wheat Toast, 1 teaspoon Margarine, 1
tablespoon Jam
Morning
Snack:
1 Bagel with 1 teaspoon Margarine, 2 tablespoons Jam, 16 ounces
Gatorade
Lunch:
2 slices of Turkey Breast on Whole Wheat Bread with Lettuce, 1
tablespoon Mayo, 1 cup Cranberry Juice, 1 Apple, 1/3 cup Potato
Salad
Afternoon
Snack:
1/2 cup of Grapes, 16 ounces of Gatorade, 3 Sour Dough
Pretzels
Dinner:
1.5 cups of Chicken Chow Mein, 1 cup White Rice, 6 ounces Tea, 1
Orange
Late-Night
Snack:
1 Banana, 2 ounces Cheddar Cheese, 2 full-size Graham Crackers, 8
ounces of Gatorade
Meal Plan II
Breakfast:
1 Banana, 1.5 cups 1% Milk, 1 cup Whole Wheat Cereal, 1 slice
Raisin Toast with 1 teaspoon Margarine
Morning
Snack:
15 Saltine Crackers with 2 tablespoons Peanut Butter, 16 ounces of
Gatorade
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 – High in Protein/Fiber
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 cup Apple Juice, 2 Oatmeal Cookies
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.
