fruit plate

saladboneless chicken breast

 

 

 

 

My personal training clients are always asking me for sample meal plans, and along with the “I am not a nutritionist” disclaimer, here is what could be considered a dietitian’s dream day menu of only 1800 calories, 25 grams of fiber and not too much fat or sugar:

Breakfast

1 cup bran flakes

1 cup skim milk

1/2 cup raspberries

Morning Snack

10-15 baby carrots

1 ounce string cheese

1 glass water

Lunch

2 cups leafy greens

1/2 cup canned kidney or black beans

1/2 tomato

2 tablespoons sliced almonds

1/4 cup low-fat salad dressing

1 whole-wheat roll

2 teaspoons jam

1 glass water or a diet beverage

Afternoon Snack

1 apple

4 hard candies or bite-sized chocolates

1 glass water

Dinner

3 ounces boneless/skinless chicken grilled or baked

1/2 cup brown rice

1 cup steamed broccoli

1 cup skim milk

Evening Snack

1 orange

1 chewy granola bar

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