weight-loss

Day 4: 2000 Calories a Day The Healthy Way

BREAKFAST

Cream of Wheat

(3/4 cup with 1 teaspoon brown sugar)

Low-Fat Bran Muffin (1 large)

Real Orange Juice (1 cup)

Skim Milk (1 cup)

MORNING SNACK

Cantaloupe and Watermelon Balls (2 cups)

LUNCH

Ham and Cheese Sandwich

(3 ounces lean ham and 1 ounce sharp, light cheddar cheese on 2 slices whole wheat bread served with 1 dill pickle spear, lettuce leaves, tomato slice and 1 T. fat-free mayonnaise )

Pretzels (1 ounce)

Sparkling Water (8 ounces)

AFTERNOON SNACK

Fat-Free, Sugar-Free Cappuccino Yogurt (1 cup)

Honey Graham Crackers (3)

DINNER

Crunchy Baked Cod

(4 ounces topped with 2 tsp. crushed low-sugar flake cereal)

Asparagus Spears (6)

Baked Sweet Potato (1 medium)

Whole Wheat Roll (1 ounce)

Whipped Extra-Light Margarine (2 tsp.)

Light Lemonade (1 cup)

Gelatin Parfait

(1/2 cup fruit gelatin layered with 2 T. light whipped topping)

DAILY TOTALS

1907 calories
300 grams carbohydrate
80 grams protein
43 grams fat
10 saturated fat

 

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