Meal Plan 1

Breakfast

• 2 strips of turkey bacon (70)
• 2 scrambled eggs (140)
• 1 piece of wheat / wholemeal toast (100)
• 1 tea or coffee (0)
• 1 glass of water (0)

Lunch

• 3 ounces of turkey (90)
• Sliced lettuce and tomato (5)
• 2 teaspoons of mayonnaise (45)
• 1 whole wheat bread wrap (130)
• 1 apple (70)
• 12 ounces of diet soft drink (0)

Snack

• 1 cup of sliced carrots (50)

Dinner

• 1 cup mixed vegetables (108)
• 1 small tossed salad (with 2 tbsps of lite dressing) (83)
• ½ cup brown rice (108)
• 6 ounces cooked white fish (162)
• 12 ounces of water (0)

Snack

• 1 cup of lite yogurt (135)
• 4 teaspoons granola/muesli (70)

Total 1366 CALORIES

Meal Plan 2

Breakfast

• 1 whole wheat bagel (240)
• 2 tbsp low-fat cream cheese (35)
• 1 cup low-fat yogurt with fresh berries or mandarins (160)
• 1 tea or coffee (0)
• 1 glass of water (0)

Lunch

• 1 large tossed salad with 2 tbps lite dressing (100)
• 1/2 cup of tuna (90)
• 16 low-fat wheat thin crackers (128)
• 12 ounces of diet soft drink (0)

Snack

• 1 cup of non-fat yogurt (134)
• 4 teaspoons granola/muesli (70)

Dinner

• 1 small sweet potato with 1 pat of butter (96)
• 3 ounce (cooked) broiled steak (155)
• 1 cup of waxed beans (40)
• 12 ounces of water (0)

Snack

• 1 medium banana (105)

Total 1354 CALORIES

Source: Freedieting

Calorie calculator – Daily calorie needs: Freedieting