Day 1
Today's meal plan contains about 2,250 calories, with 55% of those calories coming from carbohydrates, 20% from fat, and 25% from protein. It also has about 34 grams of fiber.
Breakfast
One grapefruit
Two poached eggs (or fried in a non-stick pan)
Two slices whole-grain toast with one pat of butter each
One cup low-fat milk
One cup of black coffee or herbal tea
(Macronutrients: Approximately 555 calories with 27 grams protein, 63 grams carbohydrates, and 23 grams fat)
Snack
One banana
One cup plain yogurt with two tablespoons honey
Glass of water
Lunch
Chicken breast (6-ounce portion), baked or roasted (not breaded or fried)
Large garden salad with tomato and onion with one cup croutons, topped with one tablespoon oil and vinegar (or salad dressing)
Glass of water
(Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams fat)
Snack
One cup carrot slices
Three tablespoons hummus
One-half piece of pita bread
Glass of water or herbal tea
(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)
Dinner
One cup steamed broccoli
One cup of brown rice
Halibut (four-ounce portion)
Small garden salad with one cup spinach leaves, tomato, and onion topped with two tablespoons oil and vinegar or salad dressing
One glass white wine (regular or dealcoholized)
Sparkling water with lemon or lime slice
Snack
One cup blueberries
Two tablespoons whipped cream (the real stuff—whip your own or buy in a can)
Glass of water
(Macronutrients: Approximately 100 calories, 1 gram protein, 22 grams carbohydrates, 2 grams fat)
