 
In an effort to help manage weight with proper nutrition, the Wellness Advisor has created customized 3-day eating plans for different calorie levels. Please check with your health care provider if this eating plan is right for you, and remember that diet along with exercise and proper supplementation is the best combination to maintain a healthy weight.
DAY 1
Breakfast
- ½ banana
- 1 cup oatmeal
- 8 oz/1 cup low-fat yogurt w/fruit on the bottom topped w/walnuts.
- Hot tea (suggest green tea)
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Lunch
- ½ tuna sandwich (2 oz) sandwich on 1 slice of whole wheat bread (tuna made w/fat-free mayo)
- large green salad topped w/ fresh vegetables & walnuts; (use vinegar dressing or fat-free dressing)
- Small pear
- Tea, water, or diet drink
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Dinner
- 4 oz salmon
- ½ cup wild rice
- medium-large spring salad topped w/fresh vegetables (same dressing as lunch)
- 1 whole wheat dinner roll w/diet margarine
- 4 oz wine if desired
- Water or tea
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DAY 2
Breakfast
- 8 oz low-fat yogurt w/fruit on the bottom topped w/ low-fat granola OR grape nuts
- orange juice
- 1 slice raisin toast w/diet margarine
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Lunch
- medium to large chef salad w/meat, croutons, ¼ cup cheese (use vinegar or fat-free dressing)
- apple w/skin
- tea or water
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Dinner
- 4 oz pork tenderloin
- 1 small-med baked potato (1 pat butter or 1 T sour cream)
- 2 cups fresh, steamed green beans
- 4 oz wine if desired
- water, tea, or diet drink
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DAY 3
Breakfast
- 1 small bagel OR English muffin w/1 T diet cream cheese or diet margarine
- 1 cup mixed berries topped w/walnuts
- 8 oz skim milk or 4 oz low-fat milk
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Lunch
- 1 pita sandwich w/meat (2 oz) of choice
- 1 cup cantaloupe cubes
- 2 cups vegetable soup
- water or tea
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Dinner
- 4 oz baked chicken breast w/o skin
- 1 corn-on-cobb (diet margarine)
- 2 cups steamed broccoli
- whole wheat dinner roll w/diet margarine
- 4 oz wine if desired
- water, tea, or diet drink
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Helpful hints
- Serve yourself with measuring cups to become familiar with proper serving sizes.
- 4 oz of meat is about the same size and thickness as 1 deck of cards.
- Trim all visible fat from meats.
- For salads, use different lettuce types (romain, iceburg, spring mix, spinach leaves) and top with various vegetables such as tomato, broccoli, carrots, mushrooms, and bell peppers. Various flavors of vinegar-based dressings and fat-free dressings are available to avoid high-fat, high-calorie regular dressings.
- Choosing whole grains like whole wheat and bran products will help increase fiber intake.
- Season steamed vegetables, corn, and potatoes with various seasonings (lemon-pepper, salt, pepper, others) to avoid use of butter.
- Drip small amounts of olive or canola oil on meats before baking to increase health benefits. Use diet margarine to give yourself more freedom to use the more beneficial olive/canola oils on foods.
- Suggest green tea instead of coffee in the morning. Use artificial sweetener to sweeten tea or coffee and use fat-free cream if needed.
- Take a multivitamin everyday to ensure adequate nutrient intake.
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