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Traditional Meal Plan 1400-1600 Calories

Day 1

BREAKFAST

LUNCH

SNACK

DINNER

Banana Walnut Pancakes ½ tablespoon light pancake syrup 1 cup nonfat milk

3-ounce whole-grain bagel with 1 ½ tablespoons natural peanut butter and 1 teaspoon all-natural fruit spread

1 cup nonfat milk

Choose any from snack list

Almond-Crusted Salmon

¼ cup instant brown rice (measured dry; ½ cup cooked)

1cup steamed broccoli

1 medium orange

Day2

BREAKFAST

LUNCH

SNACK

DINNER

Apricot-Cranberry Oatmeal 1 cup vanilla soy milk

Turkey sandwich (3- ounces lower-sodium deli turkey on whole-wheat bread with 2 slices tomato and 1 tablespoon mustard)

1 small apple

8 ounces low-fat vanilla yogurt

Choose any from snack list

Eggplant Sausages Lasagna 1 cup steamed broccoli 1 cup fresh raspberries ½ large slice cracked-wheat bread

Day 3

BREAKFAST

LUNCH

SNACK

DINNER

2-ounce whole-grain bagel with 2 ounces low-fat cheese

Turkey chef salad (3 ounces lower-sodium deli turkey, 2 cups spinach, 2 large chopped carrots or 1 cup baby carrots, 1 ounce low-fat Cheddar cheese, 2 tablespoons light ranch dressing)

Whole-wheat roll

1 large orange

Choose any from snack list

Asian Duck Salad

¼  cup instant brown rice (measured dry; ½ sup cooked)

1 cup steamed broccoli with ½ tablespoon garlic-flavored olive oil

6 ounces nonfat plain yogurt with fruit ( 1 cup fresh or frozen)

Day 4

BREAKFAST

LUNCH

SNACK

DINNER

Toasted whole-grain English muffin with 2 teaspoons natural peanut butter, topped with banana slices ( ½ medium banana)

½ cup nonfat milk

Sloppy Turkey Joe on whole- wheat hamburger/ hot dog bun

1 medium red bell pepper, sliced

1 cup nonfat milk

Choose any from snack list

Cranberry Pecan Salad with Raspberry Vinaigrette

3 ounces rotisserie chicken

6 ounces low-fat vanilla yogurt with 1 cup fresh blueberries

Day 5

BREAKFAST

LUNCH

SNACK

DINNER

Blueberry Bran Muffin with ½ tablespoon trans-fat-free margarine

4 ounces cottage cheese, 2 percent fat ½ medium green apple

Jerk Shrimp Skewers with Tomato-Strawberry Salsa

½ cup long-grain brown rice (measured dry; 1 sup cooked)

1 cup cherry tomatoes with 1 tablespoon vinaigrette

1 nectarine

Choose any from snack list

Salmon with Peanut Sauce

Roasted Winter Vegetables

3/8 cup couscous (measured dry; ¾ cup cooked)

THIS ---->https://dredwardtjohnsoncom.chiromatrixbase.com/services/nutrition/traditional-meal-plan-1400-1600-calories.html

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