Here is a sample daily menu:
Breakfast
Cereal with Seeds, Walnuts and Fruit [Calories 290]
1 Shredded Wheat biscuit
1/2 cup non-fat milk
1 tbsp pumpkin seeds
4 chopped walnuts
1 apple, chopped
Cover wheat biscuit with the milk and top with seeds, chopped nuts and apple.
Snack
1 orange [Calories 70]
Lunch
Grilled Ham & Swiss on Rye and Fruit [Calories 340]
1 slice rye bread or whole wheat bread
1 oz low-fat Swiss cheese
3 oz deli ham
1/2 tsp honey mustard
4 cherry tomatoes
1 kiwi fruit
1. Toast the bread on one side, under broiler. Spread the non-toasted side with the mustard.
2. Put ham on top, and cover with cheese. Broil until cheese melts.
Snack
Low-fat yogurt, handful of walnuts or almonds [100]
Dinner
Broiled Chicken Breast, Lentils and Vegetables [Calories 344]
5 oz skinless, boneless, chicken breast
1/2 cup cooked lentils
1 cup fresh or frozen broccoli
1 cup fresh or frozen green beans
1. Spray the chicken with cooking spray and broil until tender.
2. Serve with the cooked lentils and steamed or microwave vegetables.
Snack
1/2 cup fat-free milk (or equivalent)
Total Daily Calories: 1189