Day 1: 2000 Calories a Day The Healthy Way


Egg’n Muffin

(1 egg, 1/2 ounce ham, 1 slice low-fat cheese, 1 English muffin, 1 tsp. reduced-fat margarine)

Orange Juice (1 cup)


Fruit Yogurt (1 cup) & Bran Mix (1 T.)

Water with Lime Twist (1 cup)


Tropical Chicken Salad

(1.5 ounce chicken breast, 1/8 cup low-fat cottage cheese, 1.5 ounces pineapple, 1 teaspoon reduced-calorie mayonnaise, orange peel, 1/4 cup grapes, 1/8 cup waterchestnuts, chives, 1/8 cup tangerines, 1 cup spinach, 1 tsp. almonds)

Three Bean Salad

(1/3 cup each green beans, yellow beans and kidney beans; onion, vinegar, sugar substitute)

Reduced-Fat Wheat Crackers (4 crackers)

Baked Apple (1/2 large)

Iced Tea with Lemon (1 cup)


Fat-Free Fig Bars (2 bars)

Skim Milk (1 cup)


Garlic Chicken

(5 ounces cooked chicken breast, 1/4 cup light wheat bread crumbs, 1/8 cup skim milk, 1/4 garlic clove, 1 tsp. tabasco, lemon juice)

Wild Rice (1 cup)

Zucchini/Summer Squash Medley (1 cup)

Light Pound Cake

(1 serving, topped with strawberries (1/4 cup) and whipped topping (2 T.))

Diet Soda (12 ounces)



1929 calories
250 grams carbohydrate
140 grams protein
41 grams fat
12 grams saturated fat


Day2 Day3  Day4 Day5  Day6 Day7

faq2Do you have questions about low-calorie sweeteners? Want to learn more about maintaining a healthy lifestyle? You asked and we listened. Our resident Registered Dietitians answered the most popular questions about low-calorie sweeteners.