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 - 1 banana
- 2 cups shredded wheat cereal w/skim milk
- 8 oz low-fat yogurt w/fruit on the bottom
- Hot tea
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Lunch - 3 oz tuna (made w/low-fat mayo) sandwich (2 slices whole grain bread)
- 1 pear
- Large green salad topped w/ fresh vegetables & walnuts (use low-fat dressing)
- Water or tea
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Dinner - 5 oz salmon
- 1 cup wild rice
- large spring salad topped w/ fresh vegetables (use low-fat dressing)
- 4 oz wine if desired
- water, tea, or diet drink
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Snack - fruit, yogurt smoothie (250 calories or less) at 3 pm
- 1 cup popcorn or pretzels for night snack
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DAY 2
Breakfast - 8 oz yogurt w/fruit on bottom
- ¾ cup granola cereal w/skim milk
- 4 fl oz orange juice
- 1 slice raisin bread, toasted w/diet margarine
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Lunch - large chef salad w/meat (3 oz), croutons, ¼ cup cheese; low-fat dressing
- apple w/skin
- 1 small bran muffin w/diet margarine
- water or tea
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Dinner - 5 oz pork tenderloin
- 1 medium baked potato w/pat of butter or 1 T sour cream
- 2-3 cups fresh steamed green beans
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Snack - graham crackers w/milk (night snack)
- 2 plums for afternoon snack
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DAY 3
Breakfast - 1 medium bagel or English muffin w/pat of butter or 1 T cream cheese
- 1 cup mixed berries topped w/walnuts and ½ c low-fat yogurt w/fruit on bottom
- skim milk (8 oz)
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Lunch - 1 pita sandwich (3 oz meat of choice
- 1 cup cantaloupe cubes
- 2 cups vegetable soup OR 8 oz vegetable juice
- water, tea
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Dinner - 5 oz baked chicken breast w/o skin
- corn-on cobb w/diet margarine
- 2-3 cups steamed broccoli
- whole wheat dinner roll w/diet margarine
- 4 oz wine if desired
- water, tea, or diet drink
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Snack - 1 pear for afternoon snack
- 1 slice raisin toast w/8oz skim milk for night snack
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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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